Week 1

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Week 2

Workout videos: https://youtu.be/OkEvJfohSSw https://youtu.be/kNPQYMjLxYA

Questions:

1.What are your specific goals for the upcoming Fitness appraisal? (12-minutes run, pushups, sit-ups, wall-squat, side-hops, plank)
2. What’s the point of doing a warm up?
3. What constitutes a successful warm up?
4. What’s the point of doing a cool down?
5. When is the best time to stretch and why?
6. Why is stretching important?

Answers

1.My goal for the fitness appraisal is to improve my cardiovascular endurance and to obtain the right times need.

2. The point of doing a warm is to prepare your body for exercise, it also helps your breathing, heart rate and body temperature.

3. A successful warm up constitutes as a effective warm up, which increases you heart rate and that you raised a little sweat.

4. A cool down is important because it makes your heart rate go down, cools your body temperature and prevents yourself from fainting or possible dizziness.

5. The best time to stretch is after you have done your warm up, so your body is warm and if its done properly it can improve your performance on your exercise. It is also good to stretch in the morning because it can get your muscles in shape to start the day and it has a calming effect on your body.

6. Stretching is important because it loosens your muscles, and helps improve your body before doing a physical activity.

Week 3

Questions:

1. On a scale of 1-10, what effort did you give the workout this week?
2. List three specific examples of what would motivate you to participate in and stick to a regular exercise routine?
3. List three specific barriers or excuses which would prevent you from doing so?
4. What type of workouts and physical activities do you like?
5. Do you prefer going to the studio/gym or working out at home?
6. What could you see yourself doing as exercise for the remainder of your life?
7. How was your nutrition over the course of this week?
8. What would you like to change in your nutrition for the following week?

Answers:

1.

2. I would say write things down, for example every week write down a different exercise to achieve, the next would to write in an agenda every work out you did and rate yourself. the last thing is to work in a group, if you don’t feel conformable doing it alone do the work out with a partner.

3. I work, I have too much homework, i either come back home too tired to workout or have a family event

4. I like to do lunges, treadmill, the steps, play basketball, and dance

5. I would prefer going to a studio or the gym, but if i don’t have time and want to get a little workout in, i would do it at home.

6. The exercise i see myself doing for the remainder of my life would be walking, since i do it everyday.

7. Overall my nutrition this week was good, healthy.

8. I know i would like to try to have less coffee, but that won’t happen because it keeps me awake especially in my classes.

Week 4

Workouts:

Part 1: https://youtu.be/Oac0wvf8uSI

Part 2: https://youtu.be/uGh4hJcZ038

Questions:

1.How does your exercise program fit into your weekly schedule?
2.Comment on how easy or hard it is to find the time to exercise.
3. What are your stress levels before and after exercise?
4.What was your nutritional habit change that you chose last week to do for this week?
5.Did you follow it consistently?
6. What will be your next nutritional goal for the following 2 weeks?

Answers:

1. I try to fit in my exercise program with the most time I have, for example every Wednesday I exercise,since that’s the day i have more time.
2. I find it more difficult to find time since when i’m not at school, i’m at work so the days that i don’t have anything to do are my excising days.
3. If i’m doing something that is stressful before excising, I relax then start, as for after they become more stressful because your heart rate goes higher.
4. It was to drink less coffee
5. In a way, i did and didn’t follow it because usually i would have coffee everyday but this week I only had it twice so you can say I followed it.
6. My next nutrition goal would to eat more fruits and vegetables, I feel I don’t eat as much vegetables as I should be eating, therefore that would be my new goal.

Week 5

Questions

1. How many servings of vegetables should you eat each day?
2. Are you getting enough vegetables?
3. If not, how could you ensure that you do?
4. What are your three favorite vegetables?
5. Find a recipe that includes your favorite vegetables and post on your blog.

Answers:

1. Everyone should have at least five servings of vegtables a day
2. I believe that I am getting enough vegtables because almost every night i eat vegtables and sometimes I bring to school, if I have at home.
3. To eat more vegtables a day, you can either put it in a smoothie or you can put it with your meal, no one expects to eat all the vegtables, but I try to eat most of them, in a soup or on the side with my meal.
4. My three favourite vegtables would be Carrots, Peppers and Cucumbers, I also like zuccini
5. https://www.allrecipes.com/recipe/9377/roasted-vegetables/

Week 6

Workout

Questions

1. What have been some major barriers so far in your activity plan?
2. How have you adapted your plan to overcome these barriers?
3. What solutions have you found?
4. Have you noticed any energy level changes now that you exercise every week for the past 6 weeks?
5. Have you started working out more than once a week? If so, when and what?

Answers

1. In my opinion, the barriers i have experienced were time managment, when will i work out, will i have time on this day, so that is one of the biggest barriers
2. I try to plan out my workouts before hand, forexample every wedsenday I would to them, if something comes up, i plan another day.
3. the solutions i have found have been even though i’m not working out at home, i’m still working out my everyday life, for example, every morining I walk 12 minutes to the bus stop and another 10 minutes to school, I also used the stairs.
4. My engery has been getting better i can admit that, I always believe working out brings great energy, thats why I try doing it when I get the chance.
5. To be honest, I haven’t been working out more than once a week since i get home late and work on projects and on weekends I work and also get tired afterwards, that is a challenge for me.

Week 7

Personal Workout

Questions:

• 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.
• What is working in your program?
• What do you need to change?
• Do you feel different this week… more energy, better sleep, better mood, or increased self-confidence?
• What effect is the activity plan having on you?

Answers:

1. I believe that I don’t because its what i do on a daily basis
3. No news goals for the time being
4. The thing that needs to change is my motivation into doing the excersise and it needs to be an everyday thing
5. In my opinion, whether i’m doing excersise or not i feel more motivated when the sun is out, it keeps my motivation going
6. The activity plan is giving me the energy i need to complete my goals or at least try too

Week 8

Questions:

• 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?
• What are the serious health effects related to insufficient sleep?
• Give two examples of healthy snacks that you can munch on while studying.

Answers

1. Everyone should be getting at least 8 hours of sleep
2. Yes 8 hours is how much i’m getting ususally
3. If you are not getting at least 8 hours of sleep, i would suggest going to bed earlier and if you have trouble sleeping, you can read a book, listen to music, drink some tea or do method would make you fall asleep earlier if you fall asleep late
4. The effects of not getting enough can cause, heart disease, irregular heartbeat, high blood pressure, stroke, mood changes
5. You can munch on vegtables with hummus and crackers, or/and a bowl of fruits with yogurt

Week 9

Part 1: 20 minute workout, each excersise 30 seconds, 2 sets of each. excerises: squats, back leg lunges, cross arm squats, crunches, straight leg crunches, jumping jacks, jumping twists.

Part 2:

Week 13

Dance Choreography

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