• 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

This is my second workout for week 4. The workout challenge is the Rep Workout for Time.

This video starts with a 5 minute warmup, and then 30 reps of 10 different exercise, equaling to 300 reps. It finishes with about a 5 minute cool down.

This is my first workout for week 4. The workout challenge is the Rep Workout for Time.

This video starts with a 5 minute warmup, and then 30 reps of 10 different exercise, equaling to 300 reps. It finishes with about a 5 minute cool down.

Badminton with Erica.

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

I was not able to do all 8 exercises without stopping. I found I pushed myself less with this challenge as opposed to the Tabata challenged because I probably did not pace myself well.

• How does your exercise program fit into your weekly schedule?

Some weeks it is easy, some weeks it is difficult because my schedule changes from week to week. But regardless until now I have found time to do 2 workouts every week.

• What’s the point of doing a warm up? What constitutes a successful warm up?

A good workout constitutes of a 5-10 minute low intensity cardiovascular exercise that will gradually increase your heart rate and circulation to your muscles. This helps to prevent any muscle damage. It also warms the synovial fluid in your joints and prevents joint damage. 

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

I’ve noticed that I can stay at comfortable level for longer when I get my heart rate up, whereas I used to feel short of breath pretty quickly.

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

Decreases risk of developing cardiovascular disease (hypertension, coronary artery disease, etc).

Decreases risk of developing type 2 Diabetes.

Decreases risk of developing Osteoporosis.

Lowers blood cholesterol levels.

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

Reduces stress levels.

Improves mood.

Improves sleep.

Increases self esteem and self confidence.

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

Increases muscle mass, or lean body mass.

Increased metabolism increases caloric expenditure and helps to decrease body fat.

Improves posture.

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

Superman exercises

The cobra pose

The plank

This is my second workout for week 3. In this video is a 5 minute warmup, 2 sets of the Gladiator Challenge and about a 5 minute cool down.

This is my first workout for week 3. In this video is a 5 minute warmup, 2 sets of the Gladiator Challenge and about a 5 minute cool down.

Here is a clip of a 30 minute walk from this week.

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

The Tabata workout. I find I can stay at a comfortable level of intensity for longer with 20 second intervals of working out and 10 second intervals of rest.

• What are your stress levels before and after physical activity?

On a day-to-day basis, I would say I am moderately stressed. After working out, the stress is still there, but it’s more of a minimal stress.

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

I feel motivated to follow the workouts because I want to get into shape and in combination with eating well, lose some weight.

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

7-10 servings. I do get enough. I ensure that I do by having at least 1-2 servings with every meal, and then all my snacks consisting of fruits or vegetables.

• Identify the 6 essential nutrients.

Carbohydrates, proteins, fats, water, vitamins and minerals.

• Identify 4 carbs that we should eat more of.

– Legumes, such as lentils, peas and chickpeas.

– Whole grains, like quinoa and brown rice.

– Nuts and seeds, like almonds, walnuts, and chia seeds.

– Fruits, such as apples, avocado, and grapefruit.

• Identify 4 carbs that we should eat less of.

– White breads, pastas or rice.

– Fruit juices or sodas.  

– Cookies or muffins.

– Sugary cereals.

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

– I believe I need to limit my intake of carbs containing white grains, and swap them out for healthier carbs like the ones I previously listed above. White breads, pastas, rice and so on are considered refined carbs that include mostly sugar and processed grains while lacking fibres and nutrients.

Here is the second workout of the week with a friend. This includes a 5 minute warm up, 3 sets of the Tabata workout, and about a 5 minute cool down.