PROS Principles in Fitness

Emilie Shoquist
EF310: Current Trends in Exercise and Fitness- Aging Well Across the
Life Span
Dr. Jan Saeger
March 24, 2021
What is PROS?

 PROS stands for progression, regularity, overload and

specificity. When applied to fitness, these principles help
individuals get the most out of their training by safely and
effectively challenging the body.
The Progression Principle:

 The physical demands placed on the body should gradually and

progressively increase over time to produce long-term fitness gains
(Quinn, 2020). 

 The key to progression is slowly increasing the load and the stress on the
body to avoid injury (Overload principle, 2014).

 Progression can mean changing over a period of time, such as weeks or

months, or progressing within a single workout. (Overload principle,
2014).
The Regularity Principle:

 Regular, consistent exercise is necessary to maintain or gain strength and

endurance (Training principles, n.d.).

 If specific training isn’t done regularly at one’s minimal ability, fitness

levels will plateau or decrease (Training principles, n.d.).

 Physical training should ideally take place between three and five times
each week (Training principles, n.d.).
 The Overload Principle:

 To get stronger, the body must exercise at a greater level than it is used to
(Quinn, 2020).

 The overload principle helps us develop fitness programs that produce

better results. Some techniques to advance strength and training variations
include:
1. Varying the type of exercise
2. Increasing the amount of weight lifted
3. Increasing the number of repetitions performed
4. Increasing the speed (Overload principle, 2014).
The Specificity Principle:

 Design your training around your goals because specific exercises produce
specific training effects (Training specificity, n.d.).

 Exercises should be designed to be as close as possible to the specific

goals and resemble specific sport movements (Training specificity, n.d.).

 Exercising a specific body part, section of the body, or physical skill

predominantly develops that part or skill (Training specificity, n.d.).
My Aerobic FIIT Prescription:
 Frequency: 5-6 days per week
 Intensity: moderate to high
 Time: 20-30 minutes
 Type: HIIT, indoor cycling, jogging

Gradually increase training intensity from moderate to high over the course of
one month and increase the duration of HIIT workouts from 20 to 30
minutes.
Increase cycling resistance levels and speed of jogging from 4.5 to 6 mph
over one month.
Execute cardiovascular exercise that challenges endurance and incorporates
the core and legs to align with overall goals.
My Muscle Strengthening Prescription:
 Frequency: 4 days per week
 Intensity: moderate
 Time: 25 minutes
 Type: free weights, body weight

Gradually increase the amount of weight lifted and/or the number of

repetitions completed in each set.
Change the speed of exercises to continually challenge muscles.
Execute core, chest, back and arm exercises to aid in postpartum recovery.
My Flexibility Prescription:
 Frequency: 7 days per week
 Intensity: light to moderate
 Time: 5-10 minutes total
 Type: yoga, targeted stretches

Gradually increase flexibility and improve mobility over the course of one
month.
Stretch beyond what is comfortable and increase the duration of yoga practice
from 10 to 25 minutes over one month.
Focus on hamstring, lower back and adductor flexibility.
 References:
American Council on Exercise. (2014, September 24). Overload principle.

https://www.acefitness.org/education-and-resources/lifestyle/blog/5058/youth-fit

ness-overload-principle/

Exercise Prescription on Internet. (n.d.) Training principles.

https://exrx.net/ExInfo/TrainingPrinciples

Exercise Prescription on Internet. (n.d.) Training specificity.

https://exrx.net/ExInfo/Specificity#Training

Quinn, E. (2020, August). The principle of progression in weight training.

https://www.verywellfit.com/progression-definition-3120367