The document discusses principles of exercise and fitness training including progression, regularity, overload, and specificity. It provides prescriptions for aerobic training involving high, moderate, and light intensity sessions 6 days a week for 30-60 minutes each. It also recommends muscle strengthening training 3 days a week for 30-45 minutes focusing on upper body, lower body, and core exercises. Finally, it suggests flexibility training before and after each workout for 20-30 minutes total through activities like yoga and basic stretches.

1. EF310- Current Trends in
Exercise and Fitness
Unit 8
Natesha Schatz
January 12, 2021

2. Progression
Principle
•Consistency
•HIIT

3. Regularity
Principle
•Use it, or lose it

4. Overload
Principle
•Adaptation
•Harder = stronger

5. Specificity
Principle
•Purposeful
•Precise

6. Aerobic FITT
Prescription
•6 days a week
•High, moderate, light
intensity
•30-60 minutes each
session
•HIIT, walking, sprints,
jogging

7. Muscle
Strengthening
Prescription
•3 days a week
•Weight variations, sets and
reputations change up
•30-45 minutes depending on
area trained
•Upper body, Lower body, Core

8. Flexibility
Prescription
•Before and after each workout,
a day for resting/stretching
•Moderate enough to get heart
rate up
•20-30 minutes total (10/15
before and after)
•Yoga, basic stretches for
overall muscles

9. Brent, M. (ND).7 Principles of Physical Training.
https://www.livestrong.com/article/528271-7-principles-of-
physical-training/
PF4 Principles of Training. (ND). Broward School of Institute.
file:///C:/Users/Thomas/Downloads/Fit%206%20rev%20(2).p
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