Dance Expressions Section 36
Week 1
This legendary man is Spartacus, a slave who made Rome tremble.
Week 2
What are your specific goals for the upcoming Fitness appraisal? (12-minutes run, push-ups, sit-ups, wall-squat, side-hops, plank)
– For the next Fitness appraisal, my main goal is to do my best in every challenge. For the last few months, I’ve been training my upper body a lot more than my cardio and my lower body. For the 12 minutes run, I should get very good or excellent, since I’ve started doing intense cardio for a few days, and I’ve always had a good cardio. For the pushups and the sit-ups, I should also get very good or excellent, since I’ve been training these parts for long. For the wall-squat and the side-hops, I’m hoping for a “Good” mark, since I’ve abandoned lower body for long. For plank, I’m hoping to get excellent, as my core is very strong.
What’s the point of doing a warm up?
– Warm ups are done to prevent injury and prepare the body for exercise by increasing the body temperature.
What constitutes a successful warm up?
– Dynamic stretching is very good warm up, as it prepares the muscles and the joints to do the chosen movements.
What’s the point of doing a cool down?
– Cool downs help prevent dizzyness and to prevent blood pulling in limbs.
When is the best time to stretch and why?
– After the workout, since stretching causes very small rips inside your muscles, and it might make you weaker before working out.
Why is stretching important?
– Stretching helps improve the range of motion of your body and makes your workout more comfortable in general.
Week 3
On a scale of 1-10, what effort did you give the workout this week?
– 9/10
List three specific examples of what would motivate you to participate in and stick to a
regular exercise routine?
– My girlfriend, the fact that if I don’t workout I would feel bad in my body, and the fact that I’m very competitive, and I would hate to just sit and watch my friends get more fit and I’m not improving.
List three specific barriers or excuses which would prevent you from doing so?
– Having too much work, being too tired, the bad weather preventing me from going to the gym.
What type of workouts and physical activities do you like?
– Running, swimming, basketball, and simply going to the gym.
Do you prefer going to the studio/gym or working out at home?
I prefer going to the gym, because there are more tools there.
What could you see yourself doing as exercise for the remainder of your life?
Definitely cardio (running). It’s the most important exercise, and my favourite one.
How was your nutrition over the course of this week?
Very good. I made everything that I ate. I didn’t eat outside, and avoided eating too much sugar and junk food.
What would you like to change in your nutrition for the following week?
I would like to remove sugar completely of my diet, or eat very little of it.
Week 4
(sorry if for some of my reps I don’t count properly, I was very exhausted when I filmed this)(also I didn’t use time lapse so you can see what I did) Part one: Finished in eleven minutes. Part two: 5 rounds done + 16 extra reps Part three: I had already done my smart goals for the week, so I showed an example.
How does your exercise program fit into your weekly schedule? – My own program is made of 4 days. On the first day, I do cardio, bodyweight exercises (pull-ups, dips, pushups, etc.), and core. On the second day I train my back, my biceps, my core and I finish with bodyweight exercises. On the third day, I train my chest, my shoulders, and my triceps. The last day, I train my legs, my core and I finish with bodyweight exercises. Sometimes I combine the first and the fourth day, doing legs after my cardio. And I’ve started to do my smart goal exercises at the end of my workouts too. I usually go to the school’s gym during breaks, or I go at the end of the day (6 pm). I organize myself to do my homework and other attend to my other responsibilities during the weekend so I can exercise during the week.
Comment on how easy or hard it is to find the time to exercise. – It depends. At the beginning of the semester it’s easy, but as it goes on it gets harder. During the summer however it’s very easy.
What are your stress levels before and after exercise? – Before exercise, I’m often very stressed. But when I’m done, my stress level goes down a lot.
What was your nutritional habit change that you chose last week to do for this week? – To reduce or eliminate sugar intake.
Did you follow it consistently? – I reduced my sugar intake, but it’s harder than I expected.
What will be your next nutritional goal for the following 2 weeks? – Keep reducing my sugar intake (specially from cereals and this type of food), until it’s completely gone from my diet (except the sugar from foods such as apples or bananas).
Week 5
- How many servings of vegetables should you eat each day? Two to three servings.
- Are you getting enough vegetables? I’m pretty sure I am.
- If not, how could you ensure that you do? You could add vegetables to other foods you eat during the day (add some to rice, to your sandwich, etc.)
- What are your three favorite vegetables? Carrots, cucumbers and avocado.
- Find a recipe that includes your favorite vegetables and post on your blog. (Carrot and Raisin Salad) Ingredients: 1/2 cup sour cream, 1/2 cup light mayonnaise, 1 tablespoon lemon juice, 1/2 teaspoon salt, 1 tablespoon brown sugar, 4 cups shredded carrot, 1 cup raisins. In a large bowl, whisk together the sour cream, mayonnaise, lemon juice, salt and brown sugar. Add carrots and raisins and stir until coated.
Part 1: It took me 10:20 mins to complete it.
Week 6
Not really. I already did exercise 3-4 times a week, so adding an hour to my schedule wasn’t an issue.
– How have you adapted your plan to overcome these barriers?
No, I haven’t. As I said I didn’t have any issues until now, but I did make some changes to my plan.
– What solutions have you found?
The only thing that I changed is that instead of doing 3 reps of 8 pull-ups, I do 3 sets of 5 pull-ups then 3 sets of 5 chin-ups to add some diversity.
– Have you noticed any energy level changes now that you exercise every week for the past 6 weeks?
A little bit. Since I do the workouts the teacher gave us in the morning when I wake up, I feel happier and more energetic during the day.
– Have you started working out more than once a week? If so, when and what?
No, I already worked out more than once a week.
Week 7
– Do you need to revise your original goal(s)?
I don’t think I have to revise my original goals.
– Are/is your goal(s) still realistic? Why or why not?
My goal is still realistic. I can still reach 20 pullups by the end of the semester. I’m already seeing progress in my muscle endurance and the my max number of pull-ups. So this shouldn’t be a problem.
– State your new goals if they’ve changed.\
I don’t have any new goal.
– What is working in your program?
The wide lat pulldowns are helping me a lot. My back has gotten a lot stronger, and I have a better v taper. The pullups themselves are also helping a lot. They’re simple and effective, and I’m getting better each week.
– What do you need to change?
I don’t think that I have to change anything. However, the biceps curls are not as effective as they used to be before, so I might do something about that (do something else instead).
– Do you feel different this week… more energy, better sleep, better mood, or increased
self-confidence?
I feel like I have more energy and better sleep, but besides that nothing has changed.
– What effect is the activity plan having on you?
Well it helps me sleep better, because my body is a lot more tired at night, and I don’t stay up as late as before. Also I’ve been a lot more attracted to healthy food rather than junk. This is maybe because I want to keep getting gains.
Week 8
About 9 to 10 hours. With this quarantine there isn’t much else to do.
– Are you getting that much?
I think that I’m getting quite enough sleep.
– If not, what could you do to ensure that you do get enough sleep?
There isn’t any problem with the amount of sleep I get. However, my sleep schedule is a little messed up. I sleep very late and I also wake up very late. Perhaps I should start getting used to sleeping earlier to improve my sleep schedule. To do so, I will exercise during the day, make myself tired, and take no naps.
– What are the serious health effects related to insufficient sleep?
Anxiety, depression, heart disease, kidney disease, high blood pressure, diabetes, etc.
– Give two examples of healthy snacks that you can munch on while studying.
Mixed nuts (almonds, cashew, etc.), and dried fruits.
Week 9
4 rounds of 1 minute jumping jacks, 1 minute of running in place
2 rounds of 1 minute side-hops
8 rounds of 12 pushups and 10 sit-ups
1 long serie of core exercises, including the plank, leg raises, crunches, raised leg hold, raised leg circles, and flutter kicks.
Earlier in the semester, I returned both the typed assignment and the SMART goals assignment. This didn’t follow your instructions, so I decided to continue with the goals I set in the SMART goals assignment. All went good until the Covid-19 outbreak. Since I couldn’t even do dips or pullups, (my objective was to reach 20 pullups and 25 dips), I decided to ditch these goals and continue with the goals I set in the typed report assignment. As shown in the video, the closest park to me closed the training area, 10:7 in the video, and I didn’t want to take the bus to go to other parks which are all far.
I combined part 1 and part 3 of this week’s exercise because I didn’t have the equipment needed to do my normal workout at home (and the Parc closed the training areas), and also these exercises will also help me reach my goals.
I’m sorry for the speed of the video, the whole thing was 24 minutes, but for IOS iMovie, the maximum length of a video that can be uploaded to youtube is 15 minutes, so I had to speed it up a lot more. For the 12 minute run, I explain that I didn’t reach my goal, which was of 20 laps. Instead, I did 19 laps, which is 1 more than what I did in the fitness appraisal. I explained that I was close to the objective, but since my workout schedule got messed up because of the pandemic, I couldn’t do it. For my other goals, I explain that I want to hold the single leg balance for at least 30 seconds for each leg. For the left leg, I got 31 seconds, and for the right one, 25 seconds (I say the wrong numbers in the video). I explain that I didn’t reach my goal for the right leg, but I was pretty close. Even though I changed my SMART goals at the beginning of the semester, I still did balance exercises off-camera every week. My second goal was to hold the wall squat for 2 minutes. I failed to do so, only reaching 1:11 minutes. I explained that I haven’t worked out my lower body for 2 weeks, and my leg’s strength have decreased incredibly. Before my schedule got messed up, I did workout my legs 3 times a week, and I could hold the wall squat for 2 minutes, so this was very disappointing.
Questions:
1- I succeeded in my first goal, which was to hold the single leg balance for 30 seconds for each leg.
2 – I failed my second goal, which was to hold the wall squat for 2 minutes.
3 – Because my training schedule was deeply disturbed, and I couldn’t continue my lower body workout as usual. Also, I got very lazy at home, so I stopped doing lunges and wall squats for 2 weeks. This reduced my legs’ strength, which resulted in me failing this goal.
4 – I should’ve avoided laziness and kept working out at home. If I kept doing wall-squats and other lower body exercises (lunges, squats) at home, I could’ve succeeded.
5 – That no matter what happens, no matter how badly your schedule can be disturbed, there is still a way to organize yourself and rearrange the ways you do things to succeed in your goals.
6 – Once the quarantine is over, I would like to go back to the gym, get back my gains, and get even stronger. At that point, I would like to be able to do 20 pullups and 25 dips easily.
36SamMobed 