1.

Improvement in cardiovascular exercise will help decrease resting heart rate,

because it improves the efficiency of the heart and lungs (the ability to
deliver oxygen to the muscles in action). Cardiovascular exercise improves
sleeping habits and allows for a more restful sleep.
2. A high risk rating in waist to hip ratio puts you at risk for diabetes, high
cholesterol, coronary heart disease and mortality because of an excessive
amount of fat stored in your body.
3.
a. Athletic individuals tend to have a high amount of muscle mass;
therefore making them overweight according to the BMI scale (this
isnt unhealthy).
b. Have a healthier diet, do a fair amount of weight training, as well
cardiovascular exercise.
4. Three exercises to improve the strength of your chest can include: push-ups,
bench press, and the use of a chest press machine. Assuming that we are
focusing on building just muscle strength, you would train the chest 1 or 2
times a week (F), doing 3-5 sets of 5-8 reps while doing 2-5 exercises (I). The
workout should last anywhere between 10-60 minutes depending on how
many sets/reps you do (T). To do the exercises, you can use weight machines,
cables, free weights and more (T).
**Exercise should be preceded by a proper warm-up and followed by a cooldown of the muscles.
5. Three exercises to improve the strength of your legs can include: leg
presses, squats, and leg curls. Assuming that we are focusing on building just
muscle endurance, you would train the legs 2 or 3 times a week (F), doing 13 sets of 12-50 reps while doing 1-3 exercises (I). The length of the workout
depends on how many sets/reps are done and how much rest is taken in
between sets. If supersets are done (no rest in between sets), the workout
will be shorter (T). To do the exercises, you can use machines or just your
own body to perform the exercise (T).
**Exercise should be preceded by a proper warm-up and followed by a cooldown of the muscles.
6.
a. Lower limit: 220 17 = 203 x 0.60 = 121.8
Upper limit: 220 17 = 203 x 0.85 = 172.55
Heart rate training range is between 121.8 bpm and 172.55 bpm
b. I was above my heart rate training range (176 bpm). At the beginning,
I was running at a very good pace but part way through I had to slow
down because I didnt think Id be able to complete the run at the pace
I was going at. So I slowed my pace down then increased for the last
part of the run back to a slightly uncomfortable level. I did my best to
not push myself too hard while avoiding being lazy.

7. Serious injury from vigorous activities, as well as in daily activities, poor

posture (which also leads to injury), and soreness after an exercise can result
from poor flexibility