Activities used for achieving your specific session goals (40 minutes). Swimming is irrefutably one of the most important physical activities, particularly in cardiovascular endurance. The importance of this activity is that it helps relieve stress, keep the heart rate up, tone muscle groups, maintain a fit body weight, as well as improve coordination and flexibility. To make sure that this substantiates, I will make sure that I push myself into performing various reps in the swimming pool. Also, I will incorporate different swimming styles, such as butterfly, back strokes, and breast stroke. Cool-down activities (3-5 minutes). The cool down activities after an intense swimming will include hip/glute stretch, hamstring stretch, runner's lunge, and hip flexor stretch. Session 8: Biking Specific short-term goals for the exercise session The specific short-term goal in the cycling process is to make sure that I can at least cover 40 kilometers in a period of 40 minutes. Activities to be included in the warm-up period (3-5 minutes). The warm up exercise before cycling needs to be a workout that hits different parts of the body, specifically those involved with thoracic and upper back mobility. The common warm up exercise that helps with this are supine heel tap, low lunges with a twist, as well as using a resistance band in the glute bridge workout. Activities used for achieving your specific session goals (40 minutes). The cycling exercise will be my closing exercise because of its intensity. Like I indicated earlier, I intended to make sure that I moved from simple to complex workouts that would help me with cardiovascular endurance and this happens to be the most intense. The intensity of this exercise is apparent in that it involves various body muscles, which makes it a cardio exercise that is simple and convenient. I will make sure that everything about this workout counts by making sure that I use a mountain bike. This will allow me to vary the hardship of my terrain, if I do not
get to spot good hilly areas for biking. Adding complexities to this exercise will be to make sure that I can comfortably change the gears from simple to difficult. Cool-down activities (3-5 minutes). Like swimming, which involves various muscles of the body, the cycling workout also needs a workout program that helps relax all involved muscles. Thus, the applicable cool down activities for after cycling include runner's lunge twist, hamstring stretch, hip flexor stretch, and glute stretch. Part B: Physiological Adaptations The Bioenergetic Adaptation At the end of this exercise program, the one undeniable fact is that I will have experienced adaptation in terms of human metabolism. That is, during the exercise process, there is the connection that my body will require increased energy intake which is caused by the massive expenditure. Therefore, the adaptation process will require me to increase energy consumption to the provision of adenosine triphosphate (ATP) to the different working musculature, particularly serving as the immediate source of energy. Naturally, muscle cells are responsible for the production of ATP, which is done by the combination of three metabolic processes that are dependent in the intensity and duration of an exercise. Based on this occurrence, literature
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- Fall '19