My lifetime fitness goal is to get some form of exercise everyday.
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Basketball Weightlifting Basketball Weightlifting Basketball Run a Mile Basketball
The reason I choose these activities because it would both keep in shape and I enjoy doing them. Weightlifting would be upper body on Monday and lower body on Wednesday. So I don’t do the same muscles over and over. Upper body would include benching, dumbbell curls and one arm dumbbell rows (both arms). Lower body would include squats, leg extension and leg curls.
The F.I.T.T. principle for basketball would 4 times a week for frequency and at 100% for intensity. The time of the exercise would be for 3 hours and the type of exercise it would be considered to be would be cardiovascular. The F.I.T.T. principle for upper body weights would 1 time a week for frequency and at 75% for intensity. I would do 3 sets of 12 for each lift and the type of exercise would be both muscular strength and endurance. The F.I.T.T. principle for lower body weights would be 1 time a week and at 75% for intensity. I would do 3 sets of 12 for each lift and the type of exercise would be both muscular strength and endurance. The F.I.T.T. principle for running a mile would be 1 time a week at a 50% intensity level. The time would be probably about 9 minutes since it’s at 50% and the type would be cardiovascular.
The effect of basketball on the different body systems would be it would improve by leg strength from jumping and my cardiovascular system since I would be running the whole time. It would also improve my arm strength when I’m dunking and hanging on the rim. The effect that upper body weightlifting would have on the body systems is it would improve my upper body muscle strength and endurance. The effect that lower body weightlifting would have on the body systems is it would improve my lower body muscle strength and endurance. The effect that running a...