Design a training program for developing your own muscular strength and endurance

Design a training program for developing your own muscular strength and endurance. Exercise sessions will be conducted twice a week for four weeks; each session will last 50 minutes.

Part A: The exercise program you create should consist of eight lesson plans and include the following:
I. Long-term goals for the whole program.
II. Assessment tools to be used in order to determine the effectiveness of your program.
III. For each exercise session use the following numbered heading:

1. Session # followed by the title of the session.
2. Specific short-term goals for the exercise session.
3. Activities to be included in the warm-up period (3-5 minutes).
4. Activities used for achieving your specific session goals (40 minutes).
5. Cool-down activities (3-5 minutes).

Part B: Discuss the following physiological adaptations that you will experience by the end of the unit, i.e., after four weeks of training:
1. The bioenergetics adaptation to resistance training.
2. The circulatory and respiratory adaptation to resistance training.
3. The musculoskeletal adaptation to resistance training.
Project requirements: – Typed (size 12 font, double-spaced and with one inch margins on top, bottom, left and right). – Include at least five current references, the course textbook can be used as one of the sources. Only articles from refereed journals will be accepted. –
The document should be formatted according to the American Psychological Association Style. Purdue university writing lab: https://owl.purdue.edu/owl/research_and_citation/apa_style/apa_style_introduction.html – Make a backup copy of your work. Project submission: –

The project will be evaluated as follows: – Appearance and content 90 points – APA style citations and references 10 points 100 points Assessment of Content (maximum 90 points):
Criteria Unacceptable 9-10 points Acceptable 11-13 points Target 14-15 points Appearance, spelling and grammar The document is unorganized, unprofessional in appearance and contains grammatical errors. 9 10 The document is organized with minor typos and grammatical errors.
11 12 13 The document is well organized, without any typos or grammatical errors.
14 15 Content knowledge Student does not demonstrate sufficient knowledge of exercise physiology as it pertains to the adaptation of the cardiorespiratory system, the musculoskeletal system and the bioenergetics pathways to muscular strength and endurance training. 9 10 Student demonstrates knowledge of exercise physiology as it pertains to the adaptation of the cardiorespiratory system, the musculoskeletal system and the bioenergetics pathways to muscular strength and endurance training. 11 12 13 Student demonstrates a thorough knowledge of exercise physiology as it pertains to the adaptation of the cardiorespiratory system, the musculoskeletal system and the bioenergetics pathways to muscular strength and endurance training. 14 15 Long-term goal The project lacks a long term muscular strength and endurance goal that is correctly stated in measurable terms. 9 10 A long term muscular strength and endurance goal is correctly stated. 11 12 13 A long term muscular strength and endurance goal is correctly stated in measurable terms. 14 15 Short-term goals Sessions lack appropriate short-term goals correctly stated in measurable terms. 9 10 For each session appropriate short-term goals are correctly stated. 11 12 13 For each session appropriate short term goals are correctly stated in measurable terms. 14 15 Activities and equipment The unit lacks appropriate physical activities combined with equipment utilization to progressively enhance muscular strength and endurance. 9 10 Most sessions in the unit contain appropriate physical activities combined with equipment utilization to progressively enhance muscular strength and endurance. 11 12 13 The unit contains specific appropriate physical activities combined with equipment utilization to progressively enhance muscular strength and endurance. 14 15 Assessment tools Valid and reliable assessment tools are not stated in measurable terms or do not manage to demonstrate the effective adaptation of the musculoskeletal system to this program. 9 10 Valid and reliable assessment tools are stated in measurable terms but do not always manage to demonstrate the effective adaptation of the musculoskeletal system to this program. 11 12 13 Assessment tools are stated in measurable terms and manage to demonstrate the effective adaptation of the musculoskeletal system to this program. 14 15