Question

Imagine you have two friends, Jose and Jessie. Jose is a gifted athlete, but Jessie lives a sedentary lifestyle. Jose and Jessie both ask you to develop an action plan to improve their flexibility. How would your advice differ for Jose and Jessie? Consider specific exercises, frequency of exercise, level of conditioning, levels of flexibility, goal setting, and other important factors in your response.

Answer 1

When developing an action plan to improve flexibility for Jose and Jessie, it is important to consider their individual situations and goals.

Step-by-step explanation:

When developing an action plan to improve flexibility for Jose and Jessie, it is important to consider their individual situations and goals.

For Jose:

Since Jose is already a gifted athlete, his level of conditioning and flexibility may already be higher than average. However, he can benefit from specific exercises that target his already conditioned muscles and help him improve his range of motion. Examples of exercises include dynamic stretching, yoga, and Pilates. Jose can aim to incorporate flexibility exercises into his routine at least 3-5 times a week, focusing on stretches that target the major muscle groups he uses in his sport. His goal can be to further enhance his athletic performance and prevent injuries by maintaining and increasing his flexibility.

For Jessie:

As Jessie leads a sedentary lifestyle, her level of conditioning and flexibility may be lower. She will need to start with gentle stretches and exercises that gradually increase in intensity and difficulty. This may include basic stretches, yoga for beginners, or low-impact exercises such as swimming or walking. It is important for Jessie to start slowly and build up her frequency and intensity of exercise over time. She should aim for at least 3-4 times a week to start, gradually increasing to 5-6 times a week as her conditioning improves.

Answer 2

So, for Jessie improve her flexibility we have to consider low intensity exercises, specifically, aerobic exercises, like walking, dancing, jogging at a low pace, pilates and yoga. Jessie, as a sedentary person most consider to do those aerobic activities three times per week, at least 30 minutes to ensure that she is demanding enough effort from her body, but all at low intensity.

In addition, before and after each session, Jessie must stretch her body, between 15 and 30 minutes, this way she will improve her flexibility and her energy level through aerobic processes.

On the other hand, Jose has to perform more intense exercises, which also involve aerobic respiration. When it comes to flexibility we consider aerobic exercises because they use oxygen as a source of energy, and this will also improve the endurance which is important to improve flexibility.

So, Jose can do Suicids Runs, which is a high performance exercises which sedentary people cannot do. These type of exercises will improve endurance and flexibility, because it will help to muscle elasticity. Also, Jose will perform side lunges, jumping jacks, squats and push-ups, which are focused in specific part of the body.

For both, we recommend to ingest water-based diets, because it has big importance when it comes to flexibility.

Step-by-step explanation: