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« A failure is not always a mistake. It may simply be the best one can do under the circumstances. The real mistake is to stop trying«

B.F. Skinner (1904-1990), American psychologist

WORKOUT CHALLENGE #1 – WEEK 1

In this workout, I am warming up for 5 minutes by doing a little zumba dance. I am then working out by using the challenge # 1 that consists of doing reps for one minute. When my workout is done, I stretched for 2 minutes and 30 seconds by holding each stretch for 30 seconds.

WORKOUT CHALLENGE #1 – WEEK 1

In this workout, I am warming up for 5 minutes by doing a little jog and jumping jacks. I then did the workout challenge that consists of doing reps for 1 minute. When my workout is done, I stretched for 2 minutes and 30 seconds by holding each stretch for 30 seconds.

WORKOUT CHALLENGE WEEK 1 – PERSONAL BONUS

For my bonus, I played badminton with friends at the gym for at least 30 minutes.

QUESTIONS FOR CHALLENGE WEEK 1

How do you feel about the intensity of 1-minute sets

I like this type of intensity because it motivates me in a way. Knowing that I only have to perform a certain exercise for a minute gives me enough motivation to finish it. I also feel good about it when I am done.

Identify 1 exercise that you liked and explain why

I liked Supermans because it helps with posture and it really is something that I need to work on. I can feel my back strengthening as I am doing and it is great.

Identify 1 exercise that you disliked and explain why

I disliked curl-ups because I am not able to perform them well as it requires me to fix my posture before I can perform it.

Comment on your ability to fit a workout into your schedule each week

I think I would be able to fit a workout into my schedule each week this semester since I have a day off and I am only taking one class. Even though I have clinical stage, I know that I can take a little 30 minutes at least 3 times a week to workout a little.

Identify 3 exercises options (not necessarily from the workout) that work the quadriceps, Hamstrings, and Gluteals

Squats, Hamstring Bridges, Forward/Back Lunges

Identify 3 exercise options that work the abdominal muscles

Curl-ups, Leg raise, Russian twist

Identify 2 exercise options for the upper back and 2 exercise options for the chest

Upper Back: Bent-Over Barbell Row & Seated Row

Chest: Chest Press & Chest Flyes

Identify 3 different exercise options for the shoulder/deltoid muscles

Bent-Over flyes, Barbell Shoulder Press, Barbell front raise

WORKOUT CHALLENGE #2 – WEEK 2

In this video, I am warming up for 5 minutes with a light jog and high knees. Then I do the tabata workout with 20 seconds of workout and 10 seconds of rest between sets. I am doing 3 sets for each exercise.

WORKOUT CHALLENGE #2 – WEEK 2

In this video, I am warming up for 5 minutes with a light jog and jumping jacks. Then I do the tabata workout with 20 seconds of workout and 10 seconds of rest between sets. I am doing 3 sets for each exercise.

WORKOUT CHALLENGE WEEK 2 – PERSONAL BONUS

I went to the dance room at Vanier with friends and danced for 2 hours.

QUESTIONS FOR CHALLENGE WEEK 2

Do you prefer the 1 minute challenge or Tabata workout? Explain why

I prefer the Tabata workout because I get breaks in between and it helps me stay motivated to finish my set.

What are your stress levels before and after physical activity

Before working out, I can feel that I am tense and stressed out. After working out, I feel lighter and less stressed out. My mind is clearer and it actually helps me be more productive.

Comment on what motivates you (or not) to follow the workouts?

Since it counts for marks, I have no other choice than to actually do it. It forces me to workout and I always feel better after I do.

How many servings of fruits and vegetables should you eat each day? Are you getting enough? If not, how could ensure that you do?

7-8 servings and they should at least cover half of your plate. I do get enough, some days more than others. I really like fruits and vegetables and I manage to eat plenty throughout the day.

Identify the 6 essential nutrients.

Carbohydrates, protein, fat, water, vitamins, and minerals

Identify 4 carbs that we should eat more of.

Quinoa, brown rice, vegetables, whole wheat bread

Identify 4 carbs that we should eat less of.

Candies, white bread, pastries, sugary cereals

Identify 1 nutrition improvement that you should consider making for health improvement.

I should eat less fast food. I should also consider eating healthier fat foods.

WORKOUT CHALLENGE #3 – WEEK 3

In this I am warming up for 5 minutes with a light jog, high knees and jumping jack. I then performed the gladiator workout with 2 sets of each exercise. I then stretched for 2:30 by holding the stretch for 30 secs.

WORKOUT CHALLENGE #3 – WEEK 3

QUESTIONS FOR WEEK 3

1. Comment on the intensity of the workout? Were you able to do all 8 exercises without stopping?

I found this exercise harder in intensity compared to the 2 previous ones. However, it was fun to perform and I was more or less able to do it without stopping as the exercises were easy and fun to do.

2. How does your exercise program fit into your weekly schedule?

It’s easy to fit the exercise program into my schedule since I have a day off on monday. Also, it is not as time consuming as I thought it would be so it makes it easier.

3. What’s the point of doing a warm-up? What constitutes a successful warm up?

A warm up will prepare your body. It increases your body temperature, which warms your muscles and joints. This will prevent any injuries.

4. Comment on any physical changes you have experienced since the beginning of this class?

I’ve lost some weight since I took this class, and that was not my personal goal. However, I noticed that my endurance got better compared to when I started this class.

5. Identify 4 health (disease prevention) benefits of regular participation in physical activity

– Heart Disease

– Diabetes

– Coronary artery disease

– Obesity

6. Identify 4 psychological benefits of regular participation in physical activity

– Improved self-esteem

– Improved sleep pattern

– Reduced stress

7. Identify 3 reasons why muscular conditioning is key to healthy body composition

It helps you lose body fat.

Also, increases muscle mass.

Decreases risk of osteoporosis.

8. Identify 3 important exercises or stretches for posture development and or improvement

– Supermans

– Child’s pose

– High plank

WORKOUT CHALLENGE #4 – WEEK 4

I did the 500 reps workout and I finished it in 13 minutes and 57 seconds by doing 30 reps for each exercise.

WORKOUT CHALLENGE #4 – QUESTIONS

How many reps did you do? Time 1st attempt. Time 2nd attempt

I was able to do 30 reps for each exercise. My time was 13 minutes and 57 seconds.

Which exercise did you find the most challenging

The out-in plank was the most challenging for me as I found it harder to do it properly.

Do you think your fitness level has improved after these challenges? Identify a physical proof

I do think I’m gaining more endurance but there is still some work to do,

Will you continue to workout now that you have completed the 4 week challenge? Why or why not?

I will continue to workout because it definitely helped me manage my stress at times.

It is recommended to do cardio how often, how hard and for how long each week?

It is recommended to do cardio at least 2-3 times a week. The intensity should be 60-80% of your max HR and it should last at least 10-30 minutes.

Identify 5 major muscle groups

Quadriceps, gluteals (maximus & minimus), hamstrings, pectoralis major, erector spinae

Identify one exercise that you can do for each of the major muscle groups that you selected

Squats, forward lunges, hamstring bridge, bench press, supermans,

Identify the frequency and intensity level recommended for each exercise that you selected to improve your overall muscle fitness level

Squats: 2-3x/weeks; 2-3 sets of 15 reps

Forward lunges: 2-3x/week; 2-3 sets of 15 reps

Hamstring bridge: 2-3x/week; 2-3 sets of 15 reps

Supermans: 2-3x/week; 2-3 sets of 15 reps

Bench press: 2-3x/week; 2-3 sets of 15 reps

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