Malachi just turned 16 and is interested in being more active and improving his fitness after previously leading a very sedentary lifestyle. He is interested in getting into long distance running. As he starts to workout he knows he needs to start slow and be realistic with his training. Analyze Malachi's current workout below and answer the following questions on training principles. Exercise Frequency Intensity Time
Walk/Jog combo on the treadmill 3 x week (M, W,F) Target HR of 122 bpm 20 minutes
Upper body resistance training 1 x week (Tues) Light weight 20 repetitions of each exercise (30 nin)
Lower body resistance training 1 x week (Thurs) Light weight 20 repetitions of each exercise (30 min)
Flexibility 3 x week (M, W,F) Easy 10 minutes after every cardio workout

Question #2
If Malachi's workout started getting too easy how could he apply the Principle of Progression to make it more challenging?

Question #3
Looking at Malachi's workout plan and his goal, which part of his workout displays the Principle of Specificity?

Question #4
How could Malachi use the Overload Principle to improve his cardiorespiratory endurance?

Question #5
If Malachi switched his goal to building muscle mass how would you change his workout to meet that goal?