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Natalia's Fitness Progress Plan

This document outlines Natalya Voyer's fitness plan for November 2019. It discusses applying the principles of PROS (Progression, Regularity, Overload, Specificity) to cardio, strength, and flexibility training. It provides FITT (Frequency, Intensity, Time, Type) prescriptions for running laps, boot camp classes, and yoga to target cardiovascular health, muscle strength, and flexibility. The plan is to gradually increase the intensity of workouts over time to continue challenging the body.

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46 views9 pages

Natalia's Fitness Progress Plan

This document outlines Natalya Voyer's fitness plan for November 2019. It discusses applying the principles of PROS (Progression, Regularity, Overload, Specificity) to cardio, strength, and flexibility training. It provides FITT (Frequency, Intensity, Time, Type) prescriptions for running laps, boot camp classes, and yoga to target cardiovascular health, muscle strength, and flexibility. The plan is to gradually increase the intensity of workouts over time to continue challenging the body.

Uploaded by

api-521054554
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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WEEK 8 ASSIGNMENT

Natalya Voyer
November 2019
EF310
P IS FOR PROGRESSION
• Making improvements
• Progressing over time
• This applies to my plan to run laps 3 days a week
• Progress from 10 laps to 15, then 20, and so on
• Also works with muscle strength
• Increase weights every few weeks
• Applies to yoga as well
• I plan to go from 2 days a week, to 3, until it becomes every day
R IS FOR REGULARITY
• Making a habit
• Cardio- 3 days a week running laps
• Strength- 2 days a week boot camp (or weightlifting for other people)
• Flexibility- 2 days a week yoga practice
O IS FOR OVERLOAD
• Doing the maximum activity your level of
fitness allows
• More or less than 80% HR max when
running laps
• Continuing to increase weights used in boot
camp class (or gym) and max out
• Trying out more challenging poses in yoga
S IS FOR SPECIFICITY
• Setting specific goals
• Targeting certain areas of the body or overall fitness
• Cardio-
• Running laps with a target HR in mind
• Helps to strengthen the cardiovascular system
• Muscle strength-
• Certain muscles in the body targeted by weights
• Upper vs Lower
• Incorporating full-body some days
• Flexibility-
• Warming up the muscles to prevent injury
• Stretches out sore muscles from previous day of muscle strengthening
FITT PRESCRIPTION- AEROBIC
• Frequency
MWF
• Intensity
Moderate/High (target HR 80% of max)
• Time
However long it takes
• Type
Running 10 laps around track at moderate intensity
• PROS principles:
Progress by increasing laps
Regularity by doing 3 days a week
Overload by meeting 80% max HR
Specificity by running the same track each time
FITT PRESCRIPTION-MUSCLE
STRENGTH
• Frequency
2 days a week (Tuesday & Thursday)
• Intensity
High intensity
• Time
1 hour
• Type
Boot camp class or lifting weights at gym
• PROS principles:
Progress by increasing weights when it starts to feel too easy
Regularity by going 2 days a week
Overload by trying to max out reps
Specificity by targeting different muscle groups each time
FITT PRESCRIPTION-FLEXIBILITY
• Frequency
2 days a week- Wednesday and Saturday
• Intensity
Low- moderate
• Time
1 hour
• Type
Vinyasa yoga
• PROS principles:
Progress by going 2 days a week, to 3, until it becomes every day
Regularity by going multiple days a week
Overload by trying out challenging poses
Specificity by warming & stretching my sore muscles from boot camp
REFERENCES
Howley, E. T., & Thompson, D. L. (2012). Fitness professional’s handbook. Champaign,
IL: Human Kinetics.
Ricketts, D. (2018, January 31). The 3 Principles of Training: Overload, Specificity &
Progression. Retrieved November 8, 2019, from [Link]
[Link].
    Waehner, P. (2019, June 24). How Can I Use the F.I.T.T. Principle for Effective
Workouts? Retrieved October 29, 2019, from [Link]
what-you-need-for-great-workouts-1231593.

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