Design a workout session outlining durations, distances, and intensity (utilizing
the Borg scale), anchored on these endurance training methods: • Continuous running • Fartlek • Circuit • Interval training General objective: Improve cardiovascular resistance. Training Method: Resistance Total duration of the session: 60 minutes WARM UP - Continuous run: 10 minutes at a pace of intensity 3-4 on the Borg scale. MAIN PART - Fartlek: Run 5 minutes at intensity 4-5 pace, increase speed for the next 2 minutes at intensity 6-7 pace, recover for 1 minute at intensity 3-4 pace, accelerate for 5 minutes at 6-7 intensity pace, recover 1 minute at 3-4 intensity pace. Repeat this series of 2-1-5-1 for 25 minutes. - Circuit: Complete a series of exercises that includes burpees, jumping jacks, squats and planks 3 times, performing each one for 30 seconds with a 10-second rest between them. Rest 1 minute between sets. - Interval training: Perform 6 intervals of 1 minute each, alternating between running at intensity 7-8 pace and walking at intensity 3-4 pace. Rest for 1 minute between intervals. BACK TO THE CALM - Continuous run: 10 minutes at a pace of intensity 3-4 on the Borg scale. STRETCHES - Static stretching of legs, arms and back for 10 minutes. Recommendation: For an adequate progression, it is suggested to increase the duration or intensity of the exercises every 2 weeks. 2.What is the significance of a physical fitness test? Illustrate and thoroughly explain a fitness test, specifying what it assesses. The importance of a physical fitness test lies in the fact that it allows us to know the state in which our body is in terms of its level of physical condition. Carrying out this test allows us to evaluate our physical capacity and establish training plans appropriate to our needs to improve our health and physical performance. A fitness test includes a series of tests and assessments that measure different aspects of our physical ability, such as strength, endurance, flexibility, speed, and agility. These tests allow us to know what areas we should focus on to improve our physical condition and make adjustments in our diet and lifestyle to achieve better results. Among the most common tests of a fitness test are: 1. Flexibility test: evaluates our ability to perform movements that require muscle stretching. This test helps prevent injuries and improve joint mobility. 2. Strength test: evaluates our ability to lift weight and perform activities that require intense physical effort. This test helps to increase muscle mass and improve body posture. 3. Cardiovascular Endurance Test: Evaluates the ability of our heart and lungs to work efficiently during exercise. This test helps prevent cardiovascular diseases and improve physical performance. 4. Speed and agility test: evaluates our ability to perform fast and coordinated movements. This test helps improve our reaction time and performance in sports or high-impact activities. 1. Illustrate and explain an active stretching exercise for the specified muscle groups below. How many sets and duration would you allocate to each stretch if the aim is to enhance it? And to maintain it? 2. Design a strength training circuit using any equipment of your choice. Specify the number of repetitions and series for each exercise. 3. If you're initiating strength and/or endurance training, what would be your starting point (refer to your notes)? 4. What distinguishes fast-twitch from slow-twitch fibers? 5. What sets aerobic endurance apart from anaerobic endurance? Apart from anaerobic endurance, activities such as walking, jogging, running at a moderated rate for long periods of time, swimming, biking and jumping rope can all be different ways to improve your aerobic endurance and, not only that, improve your overall fitness. 6. What kind of muscle contraction is involved in the following exercises? In the first picture, we have an eccentric contraction, in which the muscle lengthens as the resistance becomes greater that the force the muscle is producing. In the second one, we can see an isometric contraction in which there is no change in the length of the muscle. The muscle length remains relatively constat as tension is produced. 7. Connect the heart adaptations that occur depending on whether the training is aerobic or anaerobic. 8. Can you explain what TRX is?
The Strength Training Protocol: Gain Strength and Muscle Growth in 10 Days: Discover how Bodyweight Workouts with a High Metabolism Diet and Intermittent Fasting Leads to Increased Muscle Building