Which three immediate adaptations occur to the body when beginning a cardiovascular program quizlet?

Training program for each -
Speed - short interval training - 80m sprint, 3 sets - 10 reps, 10 seconds sprints, 95% MHR, 50 second rest

Agility - Circuit - semo agility test, 505 test, Illinois test, step ladder, shuttle run, skipping, wall sit.

Muscular power - plyometric 30 - 60 %, 3-6 rep, 1-3 set, fast/high, 2-3 minute recovery, 3-4 x a week

Muscular endurance - 50 - 70 1-3 sets, 10-15 reps, slow to moderate, 1-2 minute rest, 3-4x a week
Muscular strength - Resistance training, 70-80%, 6 -10 , 3-6, moderate, 2-3 minute rest. Front and back squat, deadlift, bench press, barbell curls,

Aerobic capacity - continuous, 30 minute, run or swimming cycling, 70-85% or 75%, 4x a week

Anaerobic capacity - Fartlek,30 minutes, run, swim or cycle, anaerobic energy system, 85-95%, 4x week, high intensity bursts for random length, then decreased intensity.

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