Unit 8 Assignment:

Self-Assessment with PROS

• Sara Lewis
• Purdue University Global
• EF310 Current Trends in Exercise and Fitness
• Dr. Jan Saeger
• June 15, 2021
What is PROS?

Optimizing fitness through:

• Progression
• Regularity
• Overload
• Specificity (Gaal, 2012).
 Ability increases with advancement
in exercise – Frequency, Intensity,
Duration (Quinn, 2021).

Progression Outperforming oneself is the goal

Maintain good form

 Aim for three or more days of physical activity per week
(Brent, n.d.)

Avoid risk of injury to steer clear of setbacks or lapses in

activity

Aerobic activities: At least 150 minutes at moderate

Regularity intensity (National Institute on Aging (NIA), 2021).

Strength training: At least two sessions per week (NIA,

2021).

Flexibility: No specific guidelines; 2-3 days for regularity

 Increased load and effort lead to
progress

Overload Push the limits

Safety is key – Use manageable

increments (Gaal, 2012).
Specificity

• Targets particular goals and activities (Brent,

n.d.).
• Develops muscle memory
• Strength?
• Endurance?
• Speed?
• Coordination?
• Flexibility?
Aerobic Activity
FITT and PROS
- 3-5 days per week
- Progression: Increase Frequency, Intensity,
Duration of activities for endurance and
progress
- Regularity: Maintain 150 minutes or more of
moderate to vigorous intensity
- Overload: Interval training, HIIT workouts for
strength and cardio, Increase difficulty of
hiking terrain, Increase heart rate (NIH, 2021).
- Specificity: Focus on running to train for race
season
Strength Training
FITT and PROS
• At least two days per week
• Progression: Increase resistance/weight, sets, and reps
• Regularity: Maintain a minimum of two days per week, with 48
hours rest for muscle groups (Harvard Health, 2021).
• Overload: With proper form, gradually add weight/sets until
momentary muscle failure, increase dumbbells in 5 lb increments,
compound sequences to maximize exertion
• Specificity: Target muscle groups/exercises
Flexibility
FITT and PROS

• Progression: Add different types of flexibility workouts – Yoga,

Pilates, Tai Chi; increase duration or days
• Regularity: Maintain two days per week minimum
• Overload: Not particularly applicable. Work to safely increase
flexibility, but take care not to overexert or cause pain
• Specificity: Target key or problematic areas, use static stretching
References
Brent, M. (n.d.). 7 Principles of Physical Training. LiveStrong

https://www.livestrong.com/article/528271-7-principles-of-physical-training/

Gaal, M. (2012, Aug 28). 7 Principles of Exercise and Sport Training. Team USA.

https://www.teamusa.org/USA-Triathlon/News/Blogs/Multisport-Lab/2012/August/28/7-Principles-of-Exercise-a
nd-Sport-Training

National Institute on Aging (NIH). (2021). Four Types of Exercise Can Improve Your Health and

Physical Ability. U.S. Dept. of Health and Human Services.

https://www.nia.nih.gov/health/four-types-exercise-can-improve-your-health-and-physical-ability

Quinn, E. (2021, May 27). What is the Principle of Progression in Weight Training? VeryWell Fit.

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