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  • Hope Fitnessplan 2

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    aya
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    The document outlines recommendations for different components of physical fitness including aerobic endurance, flexibility, muscular strength, and balance. It recommends 2-3 sessions per week of aerobic endurance for 40-70% of maximum heart rate and lasting 15-45 minutes. For flexibility, it recommends daily static stretching for 10-20 minutes. Muscular strength training is recommended 2-3 times per week focusing on 2-4 sets of 6-10 exercises for 20-40 minutes. Balance exercises should be done 3-5 times a week holding poses for 30 seconds.

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    The document outlines recommendations for different components of physical fitness including aerobic endurance, flexibility, muscular strength, and balance. It recommends 2-3 sessions per week of aerobic endurance for 40-70% of maximum heart rate and lasting 15-45 minutes. For flexibility, it recommends daily static stretching for 10-20 minutes. Muscular strength training is recommended 2-3 times per week focusing on 2-4 sets of 6-10 exercises for 20-40 minutes. Balance exercises should be done 3-5 times a week holding poses for 30 seconds.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    14 views1 page

    Hope Fitnessplan 2

    Uploaded by

    aya
    The document outlines recommendations for different components of physical fitness including aerobic endurance, flexibility, muscular strength, and balance. It recommends 2-3 sessions per week of aerobic endurance for 40-70% of maximum heart rate and lasting 15-45 minutes. For flexibility, it recommends daily static stretching for 10-20 minutes. Muscular strength training is recommended 2-3 times per week focusing on 2-4 sets of 6-10 exercises for 20-40 minutes. Balance exercises should be done 3-5 times a week holding poses for 30 seconds.

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    of 1

    Aerobic Flexibility Muscular Muscular Balance

    Endurance Strength

    F 2-3 times a - Daily


    - Warm up
    2-3 / week 3 times a
    week
    3-5 times a
    week
    Frequency week

    40-70 % of
    I maximum
    1-3 reps. 1-2 sets and
    6-10 exercises
    2-4 sets and
    6-10 exercises
    Hold for 30
    seconds
    Intensity
    heart rate

    15-45 min.
    T continuous
    activity
    10-20
    minutes
    20-40
    minutes
    20-45
    minutes
    5 min.
    Time
    - Progressive

    Resistance
    T Running and
    Dancing
    Static Stretch training and
    Circuit
    Resistance
    Training
    One leg stand
    and filler
    Type of
    Training exercise
    Exercise

    My Fitness Plan

    Danaya Kim M. Deveza


    11-STEM B

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