Purchase Solution

Workout to Improve Muscular Endurance.

Not what you're looking for?

Ask Custom Question

A 25 year old male can only perform 20 consecutive pushups. Where does his range fall? Design a six week long workout protocol for him to improve his muscular endurance. (300 words)

Purchase this Solution
Solution Summary

This solution identifies the range a 25 year old male falls into if he can only perform 20 consecutive pushups, and gives a six week workout for him to improve muscular endurance. Includes APA formatted references.

Solution Preview

Based on the National Strength and Conditioning Association's "Age-Gender Norms for Push-up Test," a 25-year-old male who can perform only 20 consecutive pushups falls into the 30th percentile (Earle, Baechle, 2004). According to the "Army PFT Push-up Score Chart," this subject would fall into the 37th percentile of 25-year-old males (military.com, 2012).

To improve his muscular endurance, the subject must begin an exercise program focusing on long, mid-intensity workouts. It would be wise to incorporate both body weight exercises, like planks, as well as dumbbells or machines. He should plan on exercising slowly, and avoiding jerky movements. Utilizing a mirror to ensure that there is visual feedback can also help to increase range of motion and monitor performance. The subject should plan to exercise regularly, with at least thirty minutes of exercise most days, but longer if possible. The following six-week workout plan will enable the subject to improve his muscular strength and endurance. It serves to give him a schedule that allows his body to be challenged, increasing the weight and frequency of exercises as he gains endurance.

Week 1:
Monday: Swim 8 to 10 ...

Solution provided by:
Sally Baldwin, Ed.D
Education
  • BA, University of Southern California
  • MSS, United States Sports Academy
  • Ed.D, Boise State University
Recent Feedback
  • "Thk u"
  • "Thank you!:)"
  • "Thank you!:)"
  • "Thank you!:)"
  • "Thank you!:)"
Purchase this Solution
Free BrainMass Quizzes
Tumor Markers

This quiz help you memorize common tumor markers used to detect and diagnose some types of cancer.

Test your health planning and program evaluation knowledge

Health planning and program evaluation is an important aspect of the Health Sciences' field. Organizations and communities must understand the needs of their audiences, and a way to obtain this datum is through proper design and assessment. This quiz will test your ability to understand the importance of planning and evaluation in the health sector.

First Aid

Do you know how to provide first aid?

Crohn's Disease

How much do you know about this condition?

Managed Care Organizations

This quiz will test the basics of managed care organizations. It is important to know how our health care delivery system operates through managed care.

View More Free Quizzes
Related BrainMass Solutions

  • Periodized outline for a collegiate sport

    Specific Preparation phase (6-8 weeks): Goal is to improve basic endurance, aerobic and anaerobic muscular endurance, muscular power, and speed.

  • The Six Dimensions of Wellness: Fitness and Activity

    Muscular Endurance -the ability of a muscle, or a group of muscles, to sustain repeated contractions or to continue applying force against a fixed object. Push-ups are often used to test endurance of arm and shoulder muscles.

  • Personal Training: OPT Phase Progression

    For instance, in phase 1, stabilization endurance training your goal is to improve muscular endurance, joint stability, increase flexibility and balance.

  • Full Body Workout Description And Analysis

    596817 Full Body Workout Description And Analysis This week we cover skeletal and muscular systems. I would like for each of you to do something different. Try a new workout and tell us about it.

  • Simple or Complex Carbohydrates after an Endurance Workout

    600260 Simple or Complex Carbohydrates after an Endurance Workout If one works out for at least 3 continuous hours straight and needs to refuel because their energy is getting low during their activity, would you recommend them to consume simple and/or

  • Muscular Fitness Protocol.

    To test muscular endurance, the players were given a repetitive sprint test (RST) with limited recovery. The authors had the players run 20 meters for 12 repetitions, with 20 second rest (short), to measure fatigue and performance decrements.

  • High Intensity training

    79 years old to determine the impact of high intensity, low intensity and no training on bone health and maximal muscular strength.

  • Exercise Progression and Regression

    It is linked to muscle strength, endurance, balance, agility, to name a few. So, there is no right or wrong answer for this assignment.

  • Strength Tests: Dynamic & Isometric.

    Muscular Strength and Muscular Endurance. Retrieved from http://www.acefitness.org/blog/454/muscular-strength-and-muscular-endurance American College of Sports Medicine (ACSM). 2005a.

View More Related Solutions