Coh 100 Fitness Module - the Trans-Theoretical Model

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Muscular Strength and Endurance

Muscular strength and endurance can be gained through weight and resistance training. Doing less repetitions with more weight will help you increase your muscular strength. Doing more repetitions with lighter weights will help you build up muscular endurance. As I grow older I learned that I need regular aerobic exercise, such as walking, swimming, or running, to strengthen my heart and lungs and tone my body, however I didn’t realize that I needed weight training. It can slow, and even reverse, muscle mass, bone density, and strength loss as I get older.

Muscular Flexibility

My muscles have lost strength and size and have become stiffer as I get older. This affects my range of motion and movement in my joints, and my hip and knee joints have begun to lose cartilage. Doing flexibility stretching will help to maintain my balance and prevent fall injuries. Before each workout, it is important to stretch out your muscles to prevent injury and help you prepare for the exertion on your body. It also feels great to stretch and work the kinks out of all my joints and muscles after I have been sitting at my computer for long periods of time.

Conclusion

Assessing my current body composition and where I was a year ago, I am rather proud of my weight loss and improved heath. I am a long way from my goal but I am now sure those goals are achievable. Every day I read something new about the adverse effects of a sedentary life have on your body. It makes me want to reach my goals even more than ever before. Sometimes it is hard to find the time to do any type of exercising, but if I want to keep losing the weight I have to keep doing the work. I have learned a lot from this class on wellness and fitness that I am applying to my daily life and my family’s lives as well. I know that what I have learned with help me to change my family’s and my lives for the better and allow us to live long and happy lives.

Resources

Fitness Tips BLOG RI MA. (2010, September 26). Retrieved May 02, 2017, from http://answerisfitness.com/fitness-tips-blog-ri-ma/building-your-cardio-respiratory-endurance

Hales, D. (2008). Concepts of Wellness: A Life Skills Approach (7th ed.). Mason, OH: Cengage Learning.

Writer, L. G. (2016, September 29). Workouts Used to Develop Muscular Strength & Muscular Endurance. Retrieved May 02, 2017, from http://healthyliving.azcentral.com/workouts-used-develop-muscular-strength-muscular-endurance-6738.html

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