Question

PLS HELP ME , ILL GIVE B

Malachi just turned 16 and is interested in being more active and improving his fitness after previously leading a very sedentary lifestyle. He is interested in getting into long-distance running. As he starts to work out he knows he needs to start slow and be realistic with his training. Analyze Malachi's current workout below and answer the following questions on training principles.



Exercise Frequency Intensity Time
Walk/Jog combo on the treadmill 3 x week (M,W,F) Target HR of 122 bpm 20 minutes
Upper body resistance training 1 x week (Tues) Light weight 20 repetitions of each exercise (30 nin)
Lower body resistance training 1 x week (Thurs) Light weight 20 repetitions of each exercise (30 min)
Flexibility 3 x week (M,W,F) Easy 10 minutes after every cardio workout


Question #2
If Malachi's workout started getting too easy how could he apply the Principle of Progression to make it more challenging?


Question #3
Looking at Malachi's workout plan and his goal, which part of his workout displays the Principle of Specificity?


Question #4
How could Malachi use the Overload Principle to improve his cardiorespiratory endurance?


Question #5
If Malachi switched his goal to building muscle mass how would you change his workout to meet that goal?

Answer 1

For question two, Malachi could increase the intensity of some of the workouts, while also increasing the amount of time he does them for.
For question 3, Malachi’s workout plan is very specific in his walk/jog plan. As he aims for a specific heart rate for a certain amount of time, many times a week.

For question 4, Malachi could use the overload principle by continuously increasing amount of time, and intensity of his cardio. Making it so that he has to do it for longer and harder. Increasing his cardio respiratory endurance.

For question 5, If Malachi switched to muscle gaining, he would do less of the cardio and move of the lower and upper body resistance training, along with a-lot of heavy lifting, with eating lots of protein, fiber, and carbs.