Week #4 Questions

• How many reps did you do? Time it took?

1^st attempt: 300 reps, 27 minutes

2^nd attempt: 300 reps, 24 minutes

• Which exercise did you find the most challenging?

I found the chair dips the most challenging because I feel as if I lack upper body strength and I cannot do 30 reps in a row.

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

I find it has improved because I am capable of doing more reps without stopping now when comparing to how many reps I could do now with how many reps of that same exercise I did at the beginning of January when the fitness class started.

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

Yes, I plan on continuing because I now see that it is realistic to do at least 2 workouts a week, even if I seem to be pretty busy.

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

Frequency: 3-5x/wk for improvement, 2x/wk for maintenance

Intensity: 60-85% of max HR

Time: 20-60 mins

• Identify 5 major muscle groups.

Quadriceps

Hamstrings

Abdominals

Pectoralis major

Trapezius

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

Quadriceps: squats

Abdominals: curl ups

Pectoralis major: push ups

Trapezius: bent over rows

Biceps: bicep curls

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

Squats (Quadriceps): 2-3x/wk, 10-20 reps, 1-3 sets

Curl ups (Abdominals): 2-3x/wk, 10-20 reps, 1-3 sets

Push ups (Pectoralis major): 2-3x/wk, 10-20 reps, 1-3 sets

Bent over rows (Trapezius): 2-3x/wk, 10-20 reps, 1-3 sets

Bicep curls (Biceps): 2-3x/wk, 10-20 reps, 1-3 sets