Human Anatomy & Physiology (11th Edition)
11th Edition
ISBN:9780134580999
Author:Elaine N. Marieb, Katja N. Hoehn
Publisher:Elaine N. Marieb, Katja N. Hoehn
Chapter1: The Human Body: An Orientation
Section: Chapter Questions
Problem 1RQ: The correct sequence of levels forming the structural hierarchy is A. (a) organ, organ system,...
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PLEASE USE ATTACHED PROGRAM

Analyze the program using the FITT principle and the PROS concepts (write out what each letter stands for and then write what the program does/does not include as it relates to that particular principle).

  • Write out the stated "goal of the program you chose. Is this program designed in a manner to actually achieve its stated goal. Provide evidence to justify your answer.
  • Make recommendations about what you would change about the program in order to make it better adhere to the FITT principle and PROS concepts and to help it meet its stated goal.
  • Use the heart rate reserve method to calculate what YOUR target heart rate during exercise would be if you followed the recommended training program
RUN A 5K
YOUR ULTIMATE 8 - WEEK TRAINING PLAN
FOR THE FULL TRAINING PLAN VISIT SELF.COM
WEEK 1
30-SEC SPRINT;
1-MIN WALK +
30-SEC JOG; 1
MIN WALK X 10
RUN 2 MILES
+ CORE WORK
20 MIN
CARDIO* 200-M HILL
YOGA OR
45-MIN WALK
HIT 45 MIN
RECOVER OR
30 MIN
REPEATS X 6
30-MIN WALK
WEEK 2
SPEED DRILLS+
90-SEC RUN;
90-SEC WALK
X 6
CARDIO* 30
MIN +
CARDIO* 30
MIN+ 15 MIN
CORE WORK
5-MIN JOG;
10-MIN RUN
X 2
YOGA OR
PILATES
3 MILES
RECOVER OR
STRENGTH
45 MIN
30-MIN WALK
WEEK 3
CARDIO*
30 MIN +
STRENGTH
SPIN 15-MIN YOGA, PILATES,
+45-MIN
STRENGTH
YOGA, PILATES,
RUN
OR WALK
200-M HILL
RECOVER OR
OR WALK
REPEATS X 6
40 MINS 30-MIN WALK
45 MIN
45 MIN
WEEK 4
SPEED DRILLS
+ 2-MILE RUN
SPIN 30 MIN
+ CORE WORK
20 MIN
3-MILE RUN
INCL. HILLS
YOGA, PILATES,
OR WALK
WALK/JOG
RECOVER
RECOVER
60 MIN
45 MIN
WEEK 5
SPEED DRILLS+2-MIN
2-MILE EASY
HIT 45 MIN RUN + 30-MIN RUN 6 MIN
CORE WORK
JOG 5 MIN +
RUN AT RP; 2-MIN JOG
X 4 + 1-MIN RUN;
90-SEC JOG X 4
YOGA OR
PILATES +
WALK 45 MIN
4 MILES RECOVER
X 3
WEEK 6
SPEED DRILLS +
1/2-MILE RP;
JOG 1/2 MILE
X 3
2-MIN AT 3%;
1-MIN AT 5%;
2-MIN AT 0%
INCLINE X 6
30-MIN SPIN
YOGA, PILATES,
OR WALK 45 MIN
YOGA,
PILATES, OR
WALK 45 MIN
STRENGTH
+ 20-MIN
RECOVER
30-60 MIN
CORE WORK
WEEK 7
CARDIO* 30
MIN + CORE
2-MIN RUN +
2-MIN JOG; 30-SEC
SPRINT; 1-MIN JOG X 6
STRENGTH
30-60 MIN
4-MIN RUN;
3-MIN JOG
YOGA OR WALK 3-4
RECOVER
OR 30-MIN
45 MIN
MILES
WORK 15 MIN X 4
WALK
WEEK 8
RUN 20 MIN,
INCL 15-SEC
SPRINT; WALK
45 SEC X 6
CARDIO*
30 MIN +
SPEED DRILLS
RECOVER
YOGA, PILATES,
OR 15-MIN
JOG 75 SEC X 10 JOG
RUN 1 MILE,
WALK 5 MIN
OR WALK
20 MIN
RACE DAY
+ 45-SEC RUN;
CORE WORK
X 2
30 MIN
*CARDIO: CROSS TRAIN WITH CARDIO THAT ISN'T RUNNING, LIKE SPINNING, SWIMMING, OR ELLIPTICAL
HIT: HIGH-INTENSITY STRENGTH AND CONDITIONING WORKOUT, LIKE A BOOT CAMP-STYLE CLASS.
RP: RACE PACE
SELF
SUNDAY
SUNDAY
SUNDAY
SUNDAY
SUNDAY
SUNDAY
SUNDAY
MONDAY
AVUNOW
MONDAY
AVONOW
MONDAY
AVONOW
MONDAY
Transcribed Image Text:RUN A 5K YOUR ULTIMATE 8 - WEEK TRAINING PLAN FOR THE FULL TRAINING PLAN VISIT SELF.COM WEEK 1 30-SEC SPRINT; 1-MIN WALK + 30-SEC JOG; 1 MIN WALK X 10 RUN 2 MILES + CORE WORK 20 MIN CARDIO* 200-M HILL YOGA OR 45-MIN WALK HIT 45 MIN RECOVER OR 30 MIN REPEATS X 6 30-MIN WALK WEEK 2 SPEED DRILLS+ 90-SEC RUN; 90-SEC WALK X 6 CARDIO* 30 MIN + CARDIO* 30 MIN+ 15 MIN CORE WORK 5-MIN JOG; 10-MIN RUN X 2 YOGA OR PILATES 3 MILES RECOVER OR STRENGTH 45 MIN 30-MIN WALK WEEK 3 CARDIO* 30 MIN + STRENGTH SPIN 15-MIN YOGA, PILATES, +45-MIN STRENGTH YOGA, PILATES, RUN OR WALK 200-M HILL RECOVER OR OR WALK REPEATS X 6 40 MINS 30-MIN WALK 45 MIN 45 MIN WEEK 4 SPEED DRILLS + 2-MILE RUN SPIN 30 MIN + CORE WORK 20 MIN 3-MILE RUN INCL. HILLS YOGA, PILATES, OR WALK WALK/JOG RECOVER RECOVER 60 MIN 45 MIN WEEK 5 SPEED DRILLS+2-MIN 2-MILE EASY HIT 45 MIN RUN + 30-MIN RUN 6 MIN CORE WORK JOG 5 MIN + RUN AT RP; 2-MIN JOG X 4 + 1-MIN RUN; 90-SEC JOG X 4 YOGA OR PILATES + WALK 45 MIN 4 MILES RECOVER X 3 WEEK 6 SPEED DRILLS + 1/2-MILE RP; JOG 1/2 MILE X 3 2-MIN AT 3%; 1-MIN AT 5%; 2-MIN AT 0% INCLINE X 6 30-MIN SPIN YOGA, PILATES, OR WALK 45 MIN YOGA, PILATES, OR WALK 45 MIN STRENGTH + 20-MIN RECOVER 30-60 MIN CORE WORK WEEK 7 CARDIO* 30 MIN + CORE 2-MIN RUN + 2-MIN JOG; 30-SEC SPRINT; 1-MIN JOG X 6 STRENGTH 30-60 MIN 4-MIN RUN; 3-MIN JOG YOGA OR WALK 3-4 RECOVER OR 30-MIN 45 MIN MILES WORK 15 MIN X 4 WALK WEEK 8 RUN 20 MIN, INCL 15-SEC SPRINT; WALK 45 SEC X 6 CARDIO* 30 MIN + SPEED DRILLS RECOVER YOGA, PILATES, OR 15-MIN JOG 75 SEC X 10 JOG RUN 1 MILE, WALK 5 MIN OR WALK 20 MIN RACE DAY + 45-SEC RUN; CORE WORK X 2 30 MIN *CARDIO: CROSS TRAIN WITH CARDIO THAT ISN'T RUNNING, LIKE SPINNING, SWIMMING, OR ELLIPTICAL HIT: HIGH-INTENSITY STRENGTH AND CONDITIONING WORKOUT, LIKE A BOOT CAMP-STYLE CLASS. RP: RACE PACE SELF SUNDAY SUNDAY SUNDAY SUNDAY SUNDAY SUNDAY SUNDAY MONDAY AVUNOW MONDAY AVONOW MONDAY AVONOW MONDAY
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