Question

Apply the principles of training and conditioning to a c c o m m o d a t e individual needs and strengths. Ashley would like to add weight lifting to her Wellness Plan, but she doesn't have a lot of experience with that activity. Which of the following represents a realistic plan she can follow to get started in the sport?

Answer 1

There are three principles of training: overload, specificity and progression. Ashley should use these principles in her fitness program in order  to improve her performance, skill, ability, and physical fitness.
The principle of progression says that Ashley must progressively or gradually increase the workload, so she should begin with less weight and increase it in time. Also at the beginning she should make several reps and sets and progressively increase the number. 
If he have the following options: 
1. Begin lifting 5-lb. weights seven days a week, aiming to complete 10 sets 
2. Begin lifting 10-lb. weights three days a week, aiming to complete two sets 
3. Begin lifting 15-lb. weights five days a week, aiming to complete five sets 
4. Begin lifting 25-lb. weights two days a week, aiming to complete one set

The most realistic plan is number 2. The weight is OK, and also the number of sets.