Fitness Principles: Sample Postnatal Exercise Program

1. FITT/PROS PRINCIPLE: SAMPLE POSTNATAL
EXERCISE PROGRAM
Anja Higashibaba
Purdue University Global

2. INTRODUCTION
OVERVIEW
• The principles of progression, specificity, regularity and
overload
• Importance of understanding these models
• Personal aerobic and strength training programs through the
lens of the FITT/PROS models

3. OVERLOAD
PRINCIPLE
• Exceeds the normal demands of the body
• Breaks down muscle to rebuild as
stronger
• Reps, tempo, endurance, & resistance
• End of workout- more fatigue- less ability
to maintain overload
• Progressive Overload: Goes hand-in-
hand with the principle of progression
(Chertoff, 2020)
“We need to overload the neuromuscular systems over time to create
and sustain physiological adaptations from strength training. On that
similar note, it is important to educate that when we strength train, we
break down muscle fibers and attempt to overload this system to
rebuild them stronger.” (Bender, n.d.)

4. PROGRESSION
PRINCIPLE
oEndurance Training Principle
• Gradual increase of intensity
& duration
• Appropriate overload: not
too slowly or too quickly
(Brent, n.d.)
• Add lighter weight to the end
of circuit for fatigue
• 10% increase each week
(Bender, n.d.) This Photo by Unknown Author is licensed under CC BY

5. “ The fitness principle of specificity states that
the body's adaptation or change in physical
fitness is specific to the type of training
undertaken. ”
(Bender, n.d.)
• Practice and repetition of the specific activity is
key
• Want to get better at running? – Run more
• Refine a specific movement or activity
• Don’t skip the difficult activities but don’t push
through pain
SPECIFICITY
PRINCIPLE

6. REGULARITY
PRINCIPLE
• Consistent schedule
• At least 3-5 times a
week (muscle
strengthening)
• Rest and recovery
• Schedule realistic to
individual
• Detailed
• Changeable
(Fiataraone Singh, et.
al., 2019)
This Photo by Unknown Author is licensed under CC BY-SA-NC

7. PERSONAL FITT AEROBIC
PRESCRIPTION
RUN
- FREQUENCY: 2X PER WEEK (1 MILE) pros: work to 2 miles
- INTENSITY: MODERATE pros: work to vigorous
- TYPE: RUN
- TIME: 20 MIN
WALK
- FREQUENCY: 2 PER WEEK (1 MILE) pros: work to 2 miles
- INTENSITY: LOW pros: work to moderate
- TYPE: WALK
- TIME: 30 MIN pros: work to 45 min
This Photo by Unknown Author is licensed under CC BY

8. PERSONAL FITT STRENGTH TRAINING
PRESCRIPTION
FREQUENCY: 2X PER
WEEK
INTENSITY: LOW-
MODERATE
TYPE: YOGA
(POSTNATAL-FOCUSED)
TIME: 30 MIN
pros: work to 45 min

9. PERSONAL FITT FLEXIBILITY
PRESCRIPTION
STRETCH BEFORE RUNS
FREQUENCY: 2X PER WEEK
INTENSITY: LOW
TYPE: TRADITIONAL RUNNERS’
STRETCHES-QUADS, HAMSTRINGS,
HIPS, BACK
TIME: 5 MIN
STRETCH/COOL DOWN AFTER RUNS
FREQUENCY: 2X PER WEEK
INTENSITY: LOW TO MODERATE (DEEP)
TYPE: TRADITIONAL RUNNERS’ STRETCHES
TIME: 20-30 MIN
STRETCH AFTER WALKS
FREQUENCY: 2X PER WEEK
INTENSITY: LOW
TYPE: TRADITIONAL RUNNERS’ STRETCHES
TIME: 10-20 MIN
DEEP STRETCH YOGA
FREQUENCY: 1-2X PER WEEK
INTENSITY: MODERATE-VIGOROUS
TYPE: FULL BODY, HIPS OR BACK,
PELVIC FLOOR (POSTNATAL-
FOCUSED)
TIME: 60 MIN

10. CONCLUSION
• Consistency is key
• PROS/FITT Principles cover all aspects
of fitness to ensure effective results
• The principles of progression,
specificity, regularity, overload- allow
for further insight into the systems of
fitness and offer clear definitions to
create better fitness programs

11. REFERENCES
Bender, D. (n.d.). The Principles of Strength Training for New Clients. NASM.
https://blog.nasm.org/strength-training-new- clients.
Chertoff, J. (n.d.). What Is Progressive Overload Training? Healthline.
https://www.healthline.com/health/progressive- overload.
Fiataraone-Singh, M., Daniel, H., Brad, S., Heather, V. K., & Wescott, W. (2019). ACSM Guidelines for
Strength Training. American College of Sports Medicine.