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Exercise Program

This document outlines the key principles for effective exercise and fitness routines: progressive, regularity, overload, and specificity principles. It provides sample weekly schedules for aerobic activity, muscle strengthening, and flexibility that follow these principles. The progressive principle involves gradually increasing intensity over time to prevent adaptation. Regularity means consistent exercise to allow more efficient adaptation. Overload means exceeding what the body is used to. Specificity focuses exercises on specific goals and muscle groups. The schedules and principles cited are based on references from exercise organizations.

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40 views9 pages

Exercise Program

This document outlines the key principles for effective exercise and fitness routines: progressive, regularity, overload, and specificity principles. It provides sample weekly schedules for aerobic activity, muscle strengthening, and flexibility that follow these principles. The progressive principle involves gradually increasing intensity over time to prevent adaptation. Regularity means consistent exercise to allow more efficient adaptation. Overload means exceeding what the body is used to. Specificity focuses exercises on specific goals and muscle groups. The schedules and principles cited are based on references from exercise organizations.

Uploaded by

api-707529158
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© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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CURRENT TRENDS IN EXERCISE AND FITNESS

FITT AND PROS PRINCIPLES


PROGRESSIVE PRINCIPLE
▪ Increase overload
▪ Progressive principle prevents your body from adapting to your exercise routine
▪ Improves overall fitness and health
REGULARITY PRINCIPLE
▪ Consistent (regular) exercise program or regimen
▪ Consistency allows the body to adapt more quickly and efficiently
▪ Improves mental health and mood
▪ Regular rest & recovery
OVERLOAD PRINCIPLE
▪ The load on the body is more than
what the body is used to
▪ Gradually increasing intensity roughly
every 10 days
▪ Progressive overload is achieved by
increasing frequency, intervals, timing
or type of activity.
SPECIFICITY PRINCIPLE
▪ Specific exercises to improve on a
specific goals
▪ focus on a certain muscle group
▪ Swimmer will focus on “swim specific
muscles”
AEROBIC PRESCRIPTION
Sunday Monday Tuesday Wednesday Thursday Friday Saturday

30-minute 30-minute 30-minute


Aerobic Activity 30-minute run 30-minute run
elliptical elliptical elliptical
MUSCLE STRENGTHENING PRESCRIPTION
Sunday Monday Tuesday Wednesday Thursday Friday Saturday

Muscle Glutes & Triceps & Calves &


Biceps & Back Shoulders
Strengthening Hamstrings Chest Quadriceps
FLEXIBILITY PRESCRIPTION
Sunday Monday Tuesday Wednesday Thursday Friday Saturday

Full body Full body


Flexibility Yoga Yoga yoga
stretch stretch
REFERENCES

American College of Sports Medicine. (n.d.). Resistance training for health and fitness..
https://www.livestrong.com/article/528271-7-principles-of-physical-training/
Dunn-Lewis, C.; & Kraemer, W. (2016). The basics of starting and progressing a strength-training program.
https://www.acefitness.org/education-and-resources/professional/expert-articles/5047/strength-training-workout-for-
beginners

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