Final answer:
A fitness plan for Joey to improve muscular strength and endurance would involve resistance training with progressive overload for strength and aerobic exercises for endurance. A mix of exercises that challenge the muscles with higher weights and longer-duration activities for cardiovascular health is essential. Rest days and proper nutrition are also crucial components of the plan.
Step-by-step explanation:
Designing a Fitness Plan for Muscular Strength and Endurance
To improve Joey's muscular strength and muscular endurance using resistance training, we can apply the FIT Principle, which stands for Frequency, Intensity, and Time. For muscular strength, Joey should focus on resistance exercises such as weight training with heavier weights and fewer repetitions. These exercises leverage fast-twitch (FG) fibers, which are responsible for short, powerful bursts of movement. To increase muscular strength, the muscle fibers need to undergo hypertrophy, which is achieved by lifting progressively heavier loads to continually challenge the muscles.
When it comes to muscular endurance, Joey should incorporate aerobic exercises like cycling, walking, or running. These activities help improve the efficiency of oxygen use in muscles and are sustained over longer periods, which builds endurance. While resistance training primarily leads to muscle hypertrophy with no significant increase in mitochondria or capillary density, aerobic exercises contribute to better overall endurance and cardiovascular health.
A balanced fitness plan for Joey should include a mix of resistance training to target muscular strength and aerobic exercises for muscular endurance. Rest days should also be included to allow for muscle recovery. Tailoring the frequency, intensity, and duration of workouts to Joey's individual goals and abilities will be crucial. Additionally, proper nutrition, especially adequate protein intake, is important to support muscle growth and recovery.