Question

Apply the principles of training and conditioning to accommodate individual needs and strengths. Ashlee would like to add weight lifting to her wellness plan, but she doesn't have a lot of experience with that activity. Which of the following represents a realistic plan she can follow to get started in the sport? Begin lifting 5-lb. weights seven days a week, aiming to complete 10 sets Begin lifting 10-lb. weights three days a week, aiming to complete two sets Begin lifting 15-lb. weights five days a week, aiming to complete five sets Begin lifting 25-lb. weights two days a week, aiming to complete one set

Answer 1

Ashlee should begin her weight lifting routine with 10-lb. weights three days a week, aiming to complete two sets. This plan allows for muscle recovery and is suitable for a beginner, while also setting the stage for progress and increased intensity over time.

Step-by-step explanation:

Ashlee, who has little experience with weight lifting and would like to begin adding it to her wellness plan, should consider a realistic plan that accommodates her individual needs and strengths. A feasible approach for beginners is to start with lighter weights and fewer sets to avoid injury and gradually increase the intensity over time. In her case, beginning with 10-lb. weights three days a week, aiming to complete two sets, would be a suitable starting point. This plan allows for muscle recovery between workouts and is manageable for a novice. As she progresses, she can gradually increase the weights and sets to continue challenging her muscles and building strength.

It's crucial to avoid an all-or-nothing mentality and to start with manageable goals that can be built upon over time. Also, incorporating regular increases in intensity is essential for continuing to gain muscle size and strength. Ashlee should be kind to herself, make no excuses for missing a workout, and perhaps find a workout partner to stay accountable.

Answer 2

A realistic plan for Ashlee, who is new to weightlifting, would be to begin with 10-lb. weights, lifting three days a week and completing two sets. Proper form and gradual increase in intensity are key as she builds strength. Motivation and consistency are also critical for long-term success.

Step-by-step explanation:

To accommodate individual needs and strengths, especially for someone new to weightlifting like Ashlee, an effective and realistic plan would involve starting with lighter weights and gradually increasing intensity. A plan like beginning lifting 10-lb. weights three days a week, aiming to complete two sets, allows Ashlee to adapt to the new activity without overwhelming her body, and provides sufficient recovery times between workouts.

It is important to emphasize that Ashlee should focus on proper form and technique over lifting heavier weights quickly, to prevent injuries and ensure long-term progress. Over time, as she becomes more comfortable and stronger, the intensity and volume can be incrementally increased to continue challenging her muscles, consistent with the principles of progressive overload for improving muscle strength and size.

Avoiding an all-or-nothing approach, reinforcing positive behaviors with rewards, and avoiding excuses are critical for maintaining consistency and motivation. As Ashlee gets stronger, she can increase the weights and sets according to the principle that the intensity of the exercise must continually be increased for effective strength training.