39MaiHosi

week 1:

When I threw the frisbee, my hips did not rotate. You can see that my frisbee is not going in a straight line, which means that i did not snap my wrist enough when I released it and only used my arm to give it its momentum.

week 2:

When thowing, my elbow is too far from my ribs. It should be closer and should not move during the entire time of the throw. My frisbee has to stay as flat as possible and not inclined, when throwing, for it to go straight.

week 3:

The form of a pushup should start with an elevated plank position with your hands being placed around the width of your shoulders. As you can see in the video, the placement of my hands are too far apart which can affect the extensions of my elbows. In fact, in my pushing phase, my elbows are extending outwards instead of inwards. This posture trains more my chest than my triceps which can be one of the reasons why I can not do many pushups. Therefore, my triceps are undervelopped and restrict my performance. Also, when I am in the lowering phase, my elbows should be at a 90 degree angle to be considered a complete push up and my head should be straight ahead and not drooping down like I did in the the video to keep my body in a straight line.

My score: 8 minutes

My score: 7 rounds

1. On a scale of 1-10, what effort did you give the workouts this week? I would rate my effort a 7 because I was not in the mood to workout, I was tired and did not have the energy to fully commit and put effort into these exercises.
2. What are the ACSM guidelines for effective cardiovascular training (cardio)?  The ACSM guidelines state that an adult should have a minimum of 150 minutes of exercise per week (average-intense). The workout guideline recommands about 30-60 minutes, five days per week or 20-60 minutes of intensive exercises three times per week. However, 10 min of multiple short session and one constant session are also enough.
3. How long and how intense should a session be for health benefits?  It should be about 30 minutes long with a moderate intensity if done 5 days per week and 20 mintues with intense training for 3 days per week for health benefits.
4. Give an example of something that counts as cardio and something that doesn’t (but some people might think it does)?  Running is a cardiovascular exercice and boxing too but people might think of it more as a muscular strength training.
5. How many glasses of water should you drink each day?  8 glasses of water (8oz.) should be enough.
6. Which component(s) of fitness were trained in the two workouts? A mix of cardiorespiratory endurance and muscular endurance were trained in the two workouts.
7. How was your nutrition over the course of this week? What were some positive aspects and aspects that still require better choices? My nutrition over this past week was really bad. Since i am, most of the time, in my room stuyding and on zoom, I don’t have time to make a good/healthy meal. However, I try to eat during my breaks but my meals are mostly snacks except for diner. Also, because of my schedule, my eating time variates all the time, for example, I would eat my breakfast at noon and then not eat until diner, however a positive aspect would be that i drink a lot of water to replace the lack of nutritions in my meals.

1. How does your exercise program fit into your weekly schedule?  My program fits into my weekly schedule because at night when my parents go to Tennis 13 to play tennis, I go to the gym to workout. Also, since we all exercise 3 days per week, it made it easier for my program to fit into my weekly plan.
2. Comment on how easy or hard it is to find the time to exercise. It is a bit hard to find time to exercise during the day since my schedule variates day to day. However, when I have big breaks I try my best to use that time to workout and if I don’t have enough time, I usually go at night with my parents.
3. What are your stress levels before and after exercise?  My stress level before an exercise is high, since I am thinking about a lot of things such as assignment and studies whereas, after exercising, it is low because it actually relieved my stress and got my mind off from all the school work.
4. What was your nutritional habit change that you chose to do for the week? Did you follow it consistently?  I started to snack less on junk food and more on fruits with higher vitamins. Making smoothies to variate the texture made it easier to follow this habit consistently since I am not getting bored of the taste.
5. Identify what will be your next nutritional goal to add, keeping your Week 1 nutritional change as well, to try to make it a habit. For my next nutritional goal, I will try to incorporate more proteins into my breakfast to boost up my immune system and get everything going.

Workout for Class -Oct. 02

Week 3

My time: 9min38secs

My time: 13min45sec

1. Do you feel different this week… more energy, better sleep, better mood, or increased self-confidence? This week, I was not as motivated last week. My sleep schedule has gotten very bad and that affected my mood, however after working out for 15 min, it really helped me feel a bit more better and and more energetic throughout the day.
2. What effect is the activity plan having on you?  The activity plan made me more organised in my schedule because I would do my assignment days beforehand to have time to workout. This made me stay on top of my deadlines.
3. What have been some major barriers so far in your activity plan? How have you adapted your plan to overcome these barriers?  Staying motivated was definetly a major barrier in my activity plan, but changing my schedule by organising the tasks and the workouts I should do each day really helped me with my lack of motivation.
4. How long should you rest after completing a muscular strength or endurance workout? Why? What happens if you don’t?  24 to 48 hours to rest the muscles to prevent injuries and allowing the body to repair and renforce the muscles. However, If you don’t rest after a workout, this can cause soreness and fatigue of your muscles since you are not allowing the body and muscles to rejuvenate.
5. Comment on your two nutrition habits. How have you done over the course of the two weeks? This week, keep those nutritional goals. We are going to try to include more sleeping. Aim for 7-8 hours of sleep. I know you are all busy, but rest is just as important for healthy and alert functioning. Keep track of your hours of sleep each night for the next 7 days  and comment on what’s keeping you from the required amount of sleep and find a solution for it. I have been eating a lot of fruits and vegetable as my snacks in between my breaks or when I am just bored and my morning breakfast now consists of overnight oats for them proteins. These two habits really improved my digestion and made me feel a lot more energetic during the day.

Workout for Class-Oct 9

Part 1: 8rounds + 7 burpees, 5 squats Part 2: 10min15sec (with 2min break)

Week 4

Workout 1: 20 min run

Workout 2:

My time: 19min10sec

1. Why did you choose what you did for workout 1?  I chose running because I wanted to enjoy the nice weather and take some fresh air since I am always inside. Plus, it has been awhile since I ran outside, so I thought it was good idea to switch things up.
2. Do you prefer having workouts programmed for you, or creating your own? Explain your answer.  I prefer creating my own workout because I know what I specifically want to train and what exercise works best for me. If an exercise isn’t as effective or isn’t fun to do , I’ll try to change it and make it enjoyable.
3. What was your effort in your workouts? When I was running, I did not put much effort to it because I was only running for fun and for the second workout I put effort into the quality of the movement.
4. Do you need to revise your original goal(s)? Are/is your goal(s) still realistic? Why or why not? State your new goals if they’ve changed.  No I don’t need to revise my original goals, they are still very realistic because I can easily do them at home or anywhere.
5. What is working in your program? What do you need to change?  The consistency is going well, but I am getting tired of doing same exercises. I think I’m going to switch up some exercises to keep up the motivation.
6. How many servings of vegetables should you eat each day? Are you getting enough? If not, how could you ensure that you do? What are your three favorite vegetables?  5 to 9 serving per day for vegetables is enough. However, I think I am only getting 3 servings of vegetables which is clearly not enough. Maybe tossing some vegetables into my meals will ensure that I get enough. However, I have fruit smoothies that can help me boost up my energy. My three favorite vegetables are: cucumbers, sweet potato and zucchinis.
7. Keep track of how much water you are drinking per day. Record this when you post your blog video. usually I drink 3 cups of water per day ( Morning, lunch, supper). However, I drink more when I am working out.
8. Having vegetables with at least two of my meals wasn’t that bad because I usually make salads for lunch since it is quick to make, however, for supper I sometimes don’t have any vegetable, but I try my best to incorporate them into my meal.
9. pics:

Week 5:

Workout 1:

Workout 2:

1. What’s the point of doing a warm up?  To help loosing up your joints and muscles and to prepare for the physical activity you’re about to do.
2. What constitutes a successful warm up?  Stretching, increasing your heart rate from a bit and the heat of your muscles so that later they are ready to be used.
3. What’s the point of doing a cool down? Since you just finished working out, you heart is high and by doing a cool down you allow your heart rate to return to its initial rate.
4. When is the best time to stretch and why? Why is stretching important?  the best time to stretch is after a workout, because your muscles are flexible and pliable just after exercising. It’s important to stretch because you do not want your muscles to tense up and tighten up which can cause injuries.
5. How much sleep should you be getting every night? Are you getting that much? If not, what could you do to ensure that you do get enough sleep? 7 to 9 hours of sleep every night. No, I am only getting 5-6h of sleep. I think I am going to avoid drinking caffeine at night and reduce my screen time on my phone to an hour or less before going to sleep.
6. What are the serious health effects related to insufficient sleep? Trouble thinking and concentrating, mood swings, daytime fatigue, heart disease and high blood pressure.
7. Give two examples of healthy snacks that you can munch on while studying. What will motivate you to continue to be active in the future? vegetable with hummus to munch on during studying and almonds. Thinking about where my well-being would be if I continued these healthy habits motivates me.
8. How do you see yourself living an active lifestyle? What are three negative health aspects that will change if you are sedentary.
9. Give two examples of healthy fats. Avocados and nuts.

CLASS WORKOUT FOR OCT. 23rd

Week 6:

workout 1:

workout 2:

Round 1:

push ups: 20, 1min curl ups: 33, wall squat: 3:04, front plank: 2min, 1 min side hops: 50

Round 2:

push ups: 16, 1 min curl up: 31, wall squat: 3min, front plank: 1:40, 1 min side hops: 53

1. Describe the aspect of your goal(s) you are seeing positive progress to date and the benefits experienced throughout the program. (Compare your scores to Fitness Appraisal scores.
2. Describe the aspect of your goal(s) you are least successful to date in achieving and why you felt you have not improved. I didn’t really improved my push ups form and the number of reps. I feel like i’m still at the same level as I was in the beginning.
3. Did your nutrition change during the first half of your program? Why and how? Yes, I started to incorporate more vegetables in my meals and I stopped skipping breakfast.
4. What was the most important thing you learned about yourself throughout the semester, regarding physical fitness and physical activity? That if you have a plan and goals you can achieve what you want if you put your mind to it. You just have to keep pushing through even when you’re unmotivated.
5. Describe any physical and psychological changes that have happened over the course of these weeks of workouts. With the workouts, I felt more active, more concentrated and organized. My body feels good, I am not as gloomy and sloppy as before.
6. Describe the level of difficulty you had in adding a little more physical activity to your days? Finding time was getting more difficult when I added a little more physical activity.
7. During these unpredictable times, how has physical activity impacted your dimensions of health (physical, psychological, spiritual, environmental, intellectual, environmental).My mental health wasn’t that good during these past months, especially when school started but physically I am trying to get better. These workouts have helped and hopefully I can continue after this semester ends.

Workout for class Oct.30, 2020

Week 7

workout 1:

Workout 2

Comment on your physical health changes over the course of 8 weeks. Give specific details/data to support your changes.

Throughout these 8 weeks, I felt more energetic. In fact, my body feels strong and I am maintaining a healthy weight since we have 3 workouts per week and I try to incorporate vegetables into my meals.

How does “pulling an all-nighter” to study affect the brain and body? What does research state regarding the effects on sports performance and on recollection of topic studied. Cite the resources used.  Pulling an all-nighter can affect our moods, learning, concentration and performance. Therefore, it can also have an impact on sports performance, because you feel less energetic and you’re less focus during the game.

https://www.sleepfoundation.org/articles/sleep-athletic-performance-and-recovery

What are two aspects you need to focus on before the upcoming fitness appraisal, to achieve your goals stated earlier in the semester? 

I need to stay focus on consistence and keep up the motivation.

Workout class for Nov.06

week 8

workout 1

workout 2

My full body workout consisted of: 30 sec high knees, 1 min jumping jacks (cardio) , 10 squats to curtsy lunges, 15 jumping squats (quadriceps, glutes, harmstring) , 15 mountain climbers (full body), 20 Russian twists (obliques), 10 plank walk and 15 side to side plank (obliques).

1. If social distancing/partial lockdown will continue into the new year, what are some things you should START (you have not done it yet)  doing to ensure and/or improve physical and emotional stability? sleeping earlier and stop procrastinating.
2. If social distancing/partial lockdown will continue into the new year, what are some things that you must STOP doing to ensure physical and/or improve emotional stability? eating so many junk foods when I get bored and sleeping late at night.
3. If social distancing/partial lockdown will continue into the new year, what are some things that you must CONTINUE doing to ensure and/or improve physical and emotional stability? working out and staying organized so that I don’t lose motivation.
4. What is the one thing that is most shocking to you in these times of the pandemic? How I am at home 24/7 in front of my computer.
5. What is one thing with which you are struggling during this school semester? What are three possible solutions to help you get through this? Keeping up with the work and staying motivated. I feel like there’s a lot of pressure on me. 1. stay organized 2. not overthinking 3. staying positive

Class Workout for Nov.13 2020

LINK: https://www.strava.com/activities/4332453463

Week 9: workout 1

Workout 2:

My full body workout consisted of: 30 sec high knees, 1 min jumping jacks (cardio), 15 squats (quadriceps, glutes, harmstring) , 15 mountain climbers (full body), 20 Russian twists (obliques), 10 plank walk, 12 in out ab, and 15 side to side plank (obliques).

question:

1. Joyce: Motivate
2. Bao yen: dedicated
3. Vish: organized
4. Bianca: creative
5. Anzeela: patient

I think that I align best with Bao yen, because I am also dedicated. When I do a task, I try my best to do it at 100 percent and it can help me stay focused on the goal I want to achieve.

week 10:

workout 1: (please watch it without the audio as it might be irritating to your ears)

workout 2: (please watch it without the audio as it might be irritating to your ears)

this workout consists of: 25 jumping jacks, 25 air squats, 30 sit-ups, 20 russian twists, 20 in-out abs, 10 plank walk and 15/side side plank dips.

questions:

1. Regarding the Workout 1. How do your times compare? How did the workout feel this time around as compared to the first time you did the workout. For the first week I did 8 min and the 10th week I did 6min44. It felt easier. I wasn’t struggling as much.
2. If you had to do these weekly workouts all over again, what would you do differently? Why? (And there is no option to not do the workouts or to change the workouts to something you like better….) Focus more on the movement rather than the speed.
3. To date, what is the thing you are most proud of, with regard to these weekly workouts/runs? (I.e. what are some small victories of which you are proud?) How motivated I am and the fact that I still workout 3days/week despite having a busy schedule.

Workout for class Nov. 27:

My time: 10min30 (in my second round I forgot to do the 50 high knees running, so I did 100 of them in my third round)

week 11

workout 1:

score: 8 rounds +18 burpees and 21 squats

workout 2:

questions:

1. List 5 positive progressions/changes (physical and emotional)/habits that you experienced as you went through the workouts this semester.  1.time management 2. eating healthy 3. getting a good night sleep 4. positiveness 5. self-confidence
2. What are things you learned about yourself and what you are capable of accomplishing that you WILL (not want to) carry on as the holidays and new semester starts. I learned that my health is important for my future self. I wish to carry this healthy mentality on for the holidays and new semester.
3. What are two to three things you learned, in doing all the workouts and running, that you would tell someone who is struggling to be more physically active and more consistent in their daily/weekly physical activity. 1. Workout right when you wake up 2. Do a schedule 3. record your progress.