Unit outcomes addressed in this Assignment:

  • Define the FITT (Frequency, Intensity, Time, Type) and PROS (Progression, Regularity, Overload, and Specificity) principles and explain how they are important and how they are utilized in exercise design.
  • Design an exercise program for yourself using the FITT and PROS principles for each component of fitness.

Course Outcomes addressed in this Assignment:

EF310-5: Design fitness and exercise plans for different age groups.

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GEL 1.3: Demonstrate college-level communication through the oral delivery of original materials in standard English.

Assignment Background:

The most important part of effective exercise design is the creation of a detailed plan. To maximize your fitness results and limit the risk of injury and/or overtraining/overuse, you want to create prescriptions based on the FITT and PROS principles.

Instructions Part 1, Self-Assessment FITT:

Based on the assessments you have conducted in previous units, you will now create a personalized exercise prescription for all three health-related fitness components: Cardiovascular activity, muscle strengthening, and flexibility. You will write a detailed exercise plan using the FITT principles and then create a Microsoft® PowerPoint® narrated presentation where you discuss how you will apply the PROS principles to the prescription you created.

FITT Principles: Create a detailed personalized exercise plan based on your current level of fitness and goals that includes all of the FITT principles for each area of fitness: Aerobic, muscle strengthening, and flexibility. Your exercise plan should be detailed enough so that a person could perform the plan as written. You are welcome to follow the format provided on the samples below.

Instructions Part 2, Self-Assessment PROS: 

Using the exercise plan you developed in part 1, create a PowerPoint presentation with narration and discuss why using the PROS principles are important for long-term fitness improvements and how you will apply the PROS principles to the exercise plan you created. Please follow the outline below for your slides. For your narration, you should use oral communication that uses Standard English and includes a highly developed and sustained viewpoint and purpose. Communication is highly ordered, logical, and unified. Oral delivery techniques, including word choice and oral expressiveness, should display exceptional content, organization, and style, while leading the audience to a dynamic and supported conclusion. For information on how to add narration to a PowerPoint presentation, use the PowerPoint template.

Slide 1: Discussion of the Progression Principle, include key bullet points you will discuss in your narration

Slide 2: Discussion of the Regularity Principle, include key bullet points you will discuss in your narration

Slide 3: Discussion of the Overload Principle, include key bullet points you will discuss in your narration

Slide 4: Discussion of the Specificity Principle, include key bullet points you will discuss in your narration

Slide 5: Slide of your aerobic FITT prescription, discuss how you will apply PROS to make continued fitness improvements over time

Slide 6: Slide of your muscle strengthening prescription, discuss how you will apply PROS to make continued fitness improvements over time

Slide 7: Slide of your flexibility prescription, discuss how you will apply PROS to make continued fitness improvements over time

Slide 8: Reference slide, use APA format. See: http://apastylecentral.apa.org.lib.kaplan.edu/ for more information. 

Instructions Part 2, Client Assessment for Carl: 

You will create a personalized exercise prescription for your client, Carl. To begin, review Carl’s biography (found in Course Documents) and listen to his audio clip. Your exercise prescription will include all three health-related fitness components: Cardiovascular activity, muscle strengthening, and flexibility. Your personalized exercise plan should be based on Carl’s current level of fitness and goals and should be detailed enough that the client could follow the plan as written. You are welcome to follow the format provided on the samples below.

Carl’s audio clip

Submitting Your Assignment:

Submit both your written FITT prescriptions (personal and client’s) as well as your PowerPoint presentation in the Dropbox. Choose one of the samples below for your written submission, and the outline of the PowerPoint format found in Course Documents.

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