20 Feb Part 1?is to create a useable full body workout, which includes resistance, cardio, and flexibility. The intent is to get you moving toward your immediate goals starting this week. Cont
There are two parts to this assignment. Part 1 is to create a useable full body workout, which includes resistance, cardio, and flexibility. The intent is to get you moving toward your immediate goals starting this week. Continue to upgrade and enhance the routine in order to meet goals by the end of the term. You will complete this using the personal growth portfolio excel exercise log template, included below as an attachment. The final assignment is due at the end of the term and will include a total of 3 weeks.
Sheet1
| ??Type of Exercise Regimen ?? | ||||||||||||||||||||||
| Name: | name? | Target Heart Rate Range | Goal: 70-85% max. | |||||||||||||||||||
| Age: | age? | Beats per minute | Beats per 10 seconds | |||||||||||||||||||
| Goals: | fitness? | 55% of your max. heart rate | ||||||||||||||||||||
| 70% of your max heart rate | ||||||||||||||||||||||
| 85% of your max. heart rate | ||||||||||||||||||||||
| Week 1 | Week 3 | 2 | Week 6 | 3 | ||||||||||||||||||
| Begin each workout with a 5-10 minute cardio warm-up. *Take 1-2 minute break between exercises.* End workout with a 5-10 minute cool-down. | ||||||||||||||||||||||
| Exercise | mon | tue | wed | thurs | fri | sat | sun | mon | tue | wed | thurs | fri | sat | sun | mon | tue | wed | thurs | fri | sat | sun | |
| Weight Training | ||||||||||||||||||||||
| Bench Press | lbs/kg | 25 | 25 | 35 | 35 | 45 | 45 | |||||||||||||||
| (Chest) | reps. | 2×10 | 2×10 | 3×12 | 3×12 | 4×10 | 4×10 | |||||||||||||||
| name | lbs/kg | |||||||||||||||||||||
| body part | reps. | |||||||||||||||||||||
| name | lbs/kg | |||||||||||||||||||||
| body part | reps. | |||||||||||||||||||||
| name | lbs/kg | |||||||||||||||||||||
| body part | reps. | |||||||||||||||||||||
| name | lbs/kg | |||||||||||||||||||||
| body part | reps. | |||||||||||||||||||||
| name | lbs/kg | |||||||||||||||||||||
| body part | reps. | |||||||||||||||||||||
| Cardio | ||||||||||||||||||||||
| name | minutes | |||||||||||||||||||||
| avg. heart rate | ||||||||||||||||||||||
| name | minutes | |||||||||||||||||||||
| avg. heart rate | ||||||||||||||||||||||
| Flexibility | ||||||||||||||||||||||
| name | seconds held the position | |||||||||||||||||||||
| repetitions | ||||||||||||||||||||||
| name | seconds held the position | |||||||||||||||||||||
| repetitions | ||||||||||||||||||||||
| name | seconds held the position | |||||||||||||||||||||
| repetitions | ||||||||||||||||||||||
| name | seconds held the position | |||||||||||||||||||||
| repetitions | ||||||||||||||||||||||
Sheet2
Sheet3
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Personal Growth Portfolio Reflection
This assignment is the culmination of all the positive changes you have made over the course of the term. We began by targeting unhealthy behaviors in order to elicit better choices. We then created plans to become more physically fit through healthy diet and exercise. By increasing our knowledge / self-awareness and stress management, we became more resilient. We ended by exploring how community service can make us feel more positive about ourselves and our surroundings.
· Please reflect on the steps you have taken and share the changes you have made and how you feel about them.
· Attach your workout log to show progression at week 1, week 3, and week 4.
What are your strengths and weaknesses now?
Have you achieved your physical fitness goals, what's next and how do you feel?
How have your eating patterns improved, what's the next goal and how do you feel?
What new stress management techniques did you add? Have they helped? How do you feel about future?
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