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Fitness Plan: Cardiorespiratory Endurance, Muscular Strength, Flexibility

Cardiovascular/Cardiorespiratory Endurance

Activity (Mode) for cardiovascular fitness

I have chosen cycling as an activity that will enhance cardiovascular fitness. Cardiovascular exercises are a physical activity designed to improve the functioning of the cardiovascular system. These exercises should be done at least twice a week. Most programs run three to five or more times a week. One must repeat contractions of significant muscle groups often enough to raise the heart rate to the target level determined during testing. Cycling does not imply stops during this activity; therefore, it is suitable for the conditions of cardiovascular exercise.

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The textbook indicates that one needs to do cardio loads at least twice a week. I plan to cycle three times a week.


My Resting Heart Rate (RHR) is 72. I am 55 years old. My Predicted Max Heart Rate (PMHR): 220 – My Age =165. Therefore, my Target Heart Rate: (PMHR-RHR) x.7 + RHR = 137.1 (Most beneficial). My Safe Maximum Heart Rate: (PMHR – RHR) x.8 + RHR =146.4.


Moderate exercise intensity is counted as 50% to about 70% of one’s maximum heart rate. The intensity of my activity is 80%, so I will be cycling for an hour and a half per day given for training.

Progressive Resistance

After four weeks of my cycling exercise, I will increase the duration of the training. I will cycle at a higher speed and choose routes that require more activity that is physical. In particular, these will be routes with uneven mountainous terrain. By increasing driving speed and making the road more complicated, I will achieve the required intensity by the eighth week of training. By the end of the fourth week, my average bike ride will be two hours. I will gradually increase the time to prevent overstraining.

Muscular Strength

Activity for muscular strength

I am planning to do lat pulldowns as a muscular strength-building activity. Muscles developed during this exercise are latissimus dorsi, pectoralis major, and biceps. This exercise uses a strength machine designed to target the largest back muscles (lats). To simulate the natural movement of the arms more closely, the components of the device are moved along diverging trajectories. This simulation makes it possible to concentrate the load on the target muscles.


I plan to do these sets about three times a week; this frequency is recommended in the textbook.

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To avoid soreness and stiffness, beginners should gradually increase repetitions to three to four sets. However, I do not consider myself a beginner, as I have done similar exercises regularly in the past and am generally in good physical shape. For this activity, my maximum weight lifted is 80 lb. However, on average, I plan to raise 50 lb. 62.5% of my maximum lifting weight will be used to increase muscle strength (50lb * 100% / 80lb = 62.5%). I think initially, I will be doing fewer reps than muscular endurance for muscular strength, but over time, I plan to increase the number of reps and sets.


I will be doing three sets of five repetitions. My rest period will be between 30 seconds to two minutes.

Progressive Resistance

After four weeks of exercising, I will increase the intensity of my training. I will increase the weight lifted to 70 lb. By the eighth week of training, I will reach the required intensity. By the end of week four, I will be doing six sets of ten reps. Instead of three times a week, I will do the exercises four times. I will gradually increase the time so as not to overexert myself.


Activity for Flexibility

To develop flexibility, I plan to do stretching. To do this exercise, I will need to rest my hand on the wall. Next, I need to bend my right leg and take the left leg back at least a foot, keeping it straight. Both feet should be on the floor. The left calf muscle is stretched while keeping the left leg as straight as possible and the left heel on the floor. I will need to change my legs after doing the exercise on one leg. This exercise uses the calf muscle groups. This exercise does not help prevent back pain. It also does not help in the healing of back injuries.


To be most effective, I plan to train three times a week. I will increase the number of workouts in the following weeks to four times a week. Such a frequency of exercise is recommended in the flexibility chapter of the student book. The total duration of one activity, which includes several stretching exercises, will not exceed one hour.


If the force applied during the exercise is too great, it can damage the tissue, leading to an inflammatory response. According to the information in the textbook, if a person trains three to four times a week and reaches the target heart rate for at least 30 minutes, the training intensity can be considered sufficient. It is precisely such indicators as the frequency of training and hitting one’s target heart rate that indicate that the sessions are intense.


Each stretching exercise should take at least forty seconds. If it is possible to be in one position for only fifteen seconds, three fifteen-second approaches should be performed. If one can hold the stretch for 30 seconds, only two repetitions should be done. It is believed that after 40 seconds of static work, the nervous system can no longer function effectively. Therefore, the final repetition should also not exceed a minute. Based on my fitness, I plan to do two reps, each of which will be about 30 seconds long. Therefore, my final repetition in total will not exceed a minute, as provided in the textbook.

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Good muscle stretching is essential for young people and the elderly. It is also helpful for those prone to injuries or those who have already received them. If an individual is susceptible to injury, then he should stop at the exact moment when pain is felt.

Pattern/When to Stretch

According to the information in the textbook, if the exercise does not require an excessive range of motion, the best time to stretch is usually after an aerobic or strength workout, when the muscles are warmed up. Stretching can and should be combined with other exercises; one can end one’s run or strength workout with a stretch. The textbook states that to prevent injury during activities that require flexibility, stretching is needed after the appropriate warm-up phase. With a general warm-up, the main goal is to raise your core temperature and increase blood flow to your working muscles. At the same time, the purpose of stretching is to increase the flexibility and range of motion of the joints.

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StudyCorgi. (2022, September 20). Fitness Plan: Cardiorespiratory Endurance, Muscular Strength, Flexibility. Retrieved from


StudyCorgi. (2022, September 20). Fitness Plan: Cardiorespiratory Endurance, Muscular Strength, Flexibility.

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