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Week 4

Week 5

Questions for week 5

Why did you choose to do this workout for week 5?

I chose to go on the treadmill because I have one at home so it’s very convenient for me to use it. Also, another benefit is that I’m trying to increase my stamina because when I play sports now, I get gassed very quickly.

Is it an activity you see yourself doing once a week for the rest of your life?

Yes, this is definitely an activity I could see myself doing once a week for the rest of your life because I used to do twice sometimes three times per week consistently.

How many times per week do you usually workout?

I work out maybe once or twice per week depending on what’s happening in the week.

How are your present exercise habits affecting your physical health?

Now that I’m working out less than before, I have noticed a decrease in my strength and cardio as well. My body isn’t as toned now either, my abs are disappearing.

What are the 6 dimensions of health?

physical, social, emotional, intellectual, environmental and spiritual health.

Week 6

Questions for week 6

1. How many times per week do you eat junk food? And from where? I eat junk food maybe like twenty times per week from McDonald’s, Tim Hortons, Wendy’s, Burger King and many other fast food restaurants.
2. After eating junk food how do you feel physically? After eating junk food, even though it tastes amazing after eating too much I don’t always feel good. I feel very unhealthy and out of shape.
3. Name 3 of your favorite fruits. My favorite fruits are banana, mango and kiwi.
4. Name 3 of your favorite vegetables My favorite vegetables are carrot, celery and broccoli.
5. What are the major risk associated to Coronary Heart Disease? The major risk associated with coronary heart disease is death. Some factors including high blood pressure and diabetes.
6. What is your Target Heart Rate Zone when you workout? (please show
7. calculations below.) Your target heart rate zone is 50% to 70%percent of your max heart heart rate zone for moderate exercise and it is 70% to 85% for vigorous training. 220-18= 202 , 202 x 0.5 = 101 and 202 x 0.7= 141.4, 101 to 141.4 beats per minute is my target heart rate zone. For vigorous training it is 202 x 0.85=171.7, my “THRZ” is 141.4 to 171.7 beats per minute.
8. What is the purpose of using your “THRZ” when you workout?
9. The purpose of using your “THRZ” when working out is to use it to achieve your fitness goals. Some people are looking to run a marathon and need to use it to pace themselves and others can use it to lose weight. It can tell how to not under train or even over train.

Week 7

Questions for week 7

1. Did you eat your favorite fruits and vegetables last week? Yes I did, I ate grapes and carrots throughout the week.
2. If yes or not, do it this week and add a selfie of you eating one fruit and one
   veggie!
3. How do you think bad eating habits affects you or would affect you presently as a
   Vanier College student? You will have lower energy levels and less focus with bad eating habits and if you’re getting tired quick because you’re not eating well, this means less focus on your schoolwork and probably leads to sleeping in class.
4. What are the FIVE components of fitness? The 5 components are muscular strength, muscular endurance, cardiovascular endurance, flexibility and body fat composition.

Week 8

Questions for week 8

1. Name one exercise for each of the following muscle groups: Anterior deltoid: military press, biceps: dumbell curls , triceps: dips, pectoralis major: dumbell chest flyes, erector spinae: deadlift, rectus abdominis: forearm plank, gluteus maximus: donkey kicks, hamstrings: glute bridge, quadriceps: lunges and calves: calf raises.
2. How are you feeling physically and mentally now that you have been exercising once a week for 8 weeks? Both physically and mentally I’m feeling a little stronger and I’m getting into the habit of working out and it’s a lot easier to push myself when I know I’ll lose marks for not working out. I also just feel in a better mood now and sleep better because the workouts got me tired.

Week 9

Questions for week 9

1.Name a few of your stressors you are presently having. I’m currently worried about the safety of my family with this pandemic and school assignments that I still have left. I’m also a little worried about catching the virus because I work at a grocery store so it increases my chances of catching it.

2. Name a stress management technique you use to calm your stress and tame your thoughts. I’ll usually listen to music or watch tv to take my mind off the stressor. I also go to the park and play basketball but at this time I haven’t been leaving my house for any reason other than work.

3. When should dynamic stretches be perform during a workout? Dynamic stretches should be performed before a workout.

4. What is the purpose of doing dynamic stretches? The purpose of dynamic stretches is to warm up your body before the workout so you don’t go right into the workout and get injured and since you’re warmed up you can perform better.

Week 10

Questions for week 10

1.What are the 6 essential nutrients?

The 6 essential nutrients are carbohydrates, water, vitamins, minerals, protein and fats

2. Copy the link of the Canadian food guide.

https://food-guide.canada.ca/en/

3. What should your plate look like according to the Canadian food guide recommendations?

Most of your plate should be fruits and vegetables, about fifty percent. The other twenty-five percent should be whole grain foods and the other twenty-five percent should be protein foods. The drink they recommend is water.

4. What does your plate look like for breakfast, lunch and supper?

For breakfast I’ll eat cereal most of the time. For lunch I’ll eat pasta with a sald. For dinner I ate pizza but usually I’ll have veggies and more whole grain foods.

5. How could you improve your eating habits?

I think I need to change up my breakfast because cereal isn’t the best and I definitely need to include more fruits and vegetables and a lot less sugar and fats.

Week 11

Questions for week 11

1.Post the recipe of what you will be cooking for our potluck!

I will be making Kichri for the potluck and it resembles soup a little bit. Ingredients: 1 small onion, 2 inches of ginger, 2 green chilies, 1 tomato, half cup of rice, half cup of red lentil, half cup of split green lentil and 1 cup of cracked wheat. Steps:

1.put two table spoon of oil in a pressure cooker

2.put one spoon of cumin seed in the pressure cooker as well

3. throw in cut onion finely and when onion turns brown, put small cut pieces of ginger and green chillies

4.then put in salt according to taste as well as half spoon turmeric powder and one spoon hot masala

5. wash the rice, lentil and cracked wheat then put it in as well and mix it

6.then put in 4x as much water as the rice, lentil and cracked wheat. for ex: if it’s one bowl of rice, lentil and cracked wheat, you put in 4 bowls of water.

7. after three whistles from the pressure cooker make sure it is soupy, if it is you can take it out and enjoy.

2. What did your learn in your 101 physical education course ?

I learned the value of flexibility in my 101 yoga class. Like most people, I always overlooked flexibility and when I worked out I focused on my arms and the rest of my upper body. In the class when I was doing supposedly doing basic stretches, I couldn’t even keep up and realized how stiff my body is

3. What did your learn in your 102 physical education course?

In my 102 weight training class I learned how important it is to stay consistent with your workouts because the first day, I was not expecting to be sore the way I was because I thought just because I worked out intensely here and there I would be fine. Now I’m being consistent with my workouts and working out five times a week because of this quarantine and will carry this habit onto my regular routine even after quarantine is over.

4. What did your learn in this course?

It’s not much but having to take a selfie at the gym but it seemed very weird to me. This is because I don’t normally do this and thought that this was very stupid but looking back on it now I am kind of happy I learned to step out of my comfort zone even though I was forced to, it was good push for me to try something that made me uncomfortable.

5. Name something that you have learned in one of your physical education courses that you will use for the rest of your life.

I have learned that flexibility is just as important as muscle and strength if not a little more important because mobility can make you less susceptible to injuries. The main thing I learned was to not be shy to step out my bubble and constantly worry about what other people think, like when I was taking the picture at the gym.