Here are the links to my last 2 workouts: https://youtu.be/1u5qrt2MZAU & https://youtu.be/myPCVTqo3ss Following are the questions and answers pertaining the workout.

Q1) How many reps did you do? Time 1st attempt? Time 2nd attempt?

A1) Although my goal is to complete the 500 reps challenge one day, I chose to go along with the 300 reps for this workout as I am not at the best fitness level at this point. In my first attempt I completed the workout in 21: 48 seconds excluding the cardio but inncluding the stretches, in my second attempt I completed the workout in 20:23 seconds excluding the the cardio and including the stretches.

Q2) Which exercise did you find the most challenging?

A2) The most challenging exercise for me was the in-out plank as I would have to jump in and out of a plank keeping my posture, in fact because I knew I wouldn’t last I modified the exercise to “climbing” so instead oh jumping in-out I took steps in-out of a plank.

Q3)Do you think your fitness level has improveed after these challenges? Identify a physical proof.

A3) Personally I haven’t developped significant changes I had aspired to but that is mainly due to me limiting myself with the workouts as my “exercise and actvity” throughout the week. However, I do feel that my endurance has increased, I can last much longer and do many more reps (more than 12) than what I had started off with.

Q4) Will you continue to workout now that you have completed the 4 week challenge? Why or why not?

A4) Personally I am willing to push myself into working out as much as I can. I do have a goal of loosing weight so I definitely will continue to workout and maybe even join a gym, I have noticed that just even doing cardio makes me feel stress-free and relieved.

Q5) It is recommended to do cardio how often, how hard and how long each week?

A5) It is recommended to do cardio 3-5 times a week. It is important to maintain the HR at an average of 60-85% of the MAX HR which can be calculated as: 220 – age = HR and the HR x .85 and HR x 0.60. A cardio workout can include skipping, swimming, jogging and other things and should be completed for 20-60 min or 1-2 minutes of high intensity for atleast 10 min.

Q6) Identify 5 major muscle groups.

A6) 5 major mascle groups are: the quadriceps, the abdominals, pectoralis major, deltoids and the latissimus dorsi.

Q7) Identify 1 exercise each for each major muscle group mentioned above.

A7) Quadriceps: Squats wtih weights; Abdominals: sit-ups; Pectoralis Major: push-ups; Deltoids: Shoulder press, Latissimus Dorsi: Chin-ups.

Q8) Identify the frequency and intensity level recommended for each exercise that you selected to improve your overall muscle fitness level.

A8) Each muscle group should be trained 2-3 times a weeks with enough repetitions to tire out the msucle by the last rep with enough load.

Here is the link to my workout video, I fell a little sick and late on my workouts this week so I have only posted one so far: https://youtu.be/LvOwzWpzBvg Below are answer to the questions pertaining to the workout.

Q1) Comment on your intensity of the workout? Were you able to do all 8 exercises without stopping?

A1) I really enjoyed this workout compared to the other ones despite I was a little sick during the week. I didn’t find it extreme at all, I did only do 2 set of each exercise and found it extremely convenient.

Q2) How does your exercise program fit into your schedule?

A2) This week I had several of appointments and fell a little sick which sort of took away time from my workout, but for this type of workout 15 min a day is possible.

Q3)What’s the point of doing a warm up?

A3) The point of a warm up is to warm up our body and muscle to be able to perform at our best. A warm up allows muscle mediators to work more efficiently through the workout, it prevents injuries and lets us perform our best. A warm is successful once your HR has increased to 80% of normal and body temprature has risen.

Q4) Comment on physical changes you have experienced since the beginning of this class?

A4) I think physically I havent made significant changes, maybe minor changes in endurance and tone have been made.

Q5)Identify 4 health benefits of regular participation in physical activity.

A5) You are at less risk of developping diseases such as obesity, diabetes, hypertension and Coronary Artery Disease.

Q6) Identify 4 psychological benefits of regular participation in physical activity.

A6) Release of endorphins and other “happy” feeling hormones, boost in confidence, better self-esteem, refreshed mind.

Q7) Identify 3 reasons why muscular conditioning is key to health body composition.

A7) Increases muscle tone, increases endurance and decreases risk of injuries.

Q8) Identify 3 important exercises or stretches for postural development and/or imporvement.

A8) Plank, side plank, superman.

Hello, these are the links to the 2 trials for workout #2. This is teh Tabata Workout challenge, for my cardio, my workouts includes a 15-20 min jog on teh tread mill and follow with the workout itself and then finally stretching/a cool down. For the second time that I did the workout, I realized that my camera had not recorded it, hence I redid that workout with a little less energy… Nonetheless, below are the answers to the questions for workout #2. Workout 2 Day 1: https://youtu.be/ZVdMidGSlH4 Workout 2 Day 2: https://youtu.be/RRbw5ZJKzjA

Q1) Do you prefer the 1 Minute Challenge or the Tabata Workout Challenge? A) Personnaly I think I enjoyed the tabata workout challenge more because it forced me to do more reps in less time before I quickly switched on to the next exercise. With the 1 miniute challenge, I guess the whole thing of 1 minute and then a rest for an unexpected amount of time kind of put me down. With the tabata challenge I definitely challenged my strength by trying to complete as many reps as possible within 20s and then having only 10 seconds before moving on.

Q2)What are your stress levels before and after physical activity? A2) Physiologically speaking, I start my workout with a heart rate around 140 followed by my cardio and end my workout with stretches which bring down my heart rate to 100 bpm. However, before I start the challenge I am concerned as to whether or not I will be able to keep up and complete or maybe I’ll tire out by the 3 set, but fortunately I push myself into completing the challenge and I feel really good after my workouts to be honest, I feel more relieved and free.

Q3)Comment on what motivates you to follow the workouts. A3) I think the only thing that kept me going was that I had 20 seconds to do as many reps as I could before I took a break to move on. I think the time played a key role, it really pushed me to complete at least a minimum # of reps (12) in the 20s we had.

Q4) How many servings of fruit and vegetable should you eat every day ? Are you getting enough? If not, how can oyu ensure that you do? A4) According to my age and gender, I should have about 7-8 servings of fruit and vegetable each day. I somewhat receive 3-4 serving which are included in my dinner and breakfast, but school just started and I am still working on managing my time between school, work and my upcoming stages and therefore I will try to incorporate atleast 1-2 servings of fruit and vegetables with each meal.

Q5) Identify 6 essential nutrients. A5) Protein, amino acids, healthy carbs, fibers, calcium, water and vitamins.

Q6) Identify 4 carbs that we should eat more of. A6) Quinoa, Oats, fruit & vegetables, pulses (lentils).

Q7) Identify 4 carbs that we should eat less of. A7) Sweetened dairy, processed flowers (pasta, cake), red meat, potatoes.

Q8) Identify one nutrition improvement that you should consider making for health improvement. A8) Personally I have been a huge fan of rice and potatoes, once served I can eat several servings. I have tried cutting down and i guess this willbe my nutrition imporvement. Cut down on these unhealthy carbs and replace them with healthy ones such as quinoa, fruits, stir-fried veggies etc.

Hello, so this is my blog page. I am going to post the link to both my workout trials for this first workout here: https://www.youtube.com/watch?v=aHe2F6oitIw &. https://www.youtube.com/watch?v=b0B-CnW1YNw

Here are the question/answers for this workout….

Q1) How do you feel about the intensities of the 1 Minute Workouts? A1) For someone who does not workout much, I think 1 minute workouts are pretty intense if you are doing the exercises correctly. It definitely is a challenge to your strength and endurance. Q2)Identify 1 excercise that you like and explain why. A2) Personally i really enjoyed the pushups, although im not a perfectionist when it comes to exercising, I do believe that I am proud of my push-ups even if modified, I have been pretty comfortable with them and I think the 1 minute just made it even more fun by challenging me into doing as many reps as I can. Q3)Identify 1 excercise that you dislike and explain why. A3) The exercise that i dislike the most were the chair dips. Due to the fact that I have very weak triceps and deltoids, I wasn’t able to stick with the chair dips for long, i think it’s the only exercise where I did the least reps in 1 minute. Q4)Comment on you ability to fit.a workout into your schedule every week. A4) On weekdays, i usually end college at 5:30 except on wednesdays where I finish at 12, so I take a few hours from the rest of the day to proceed to my workout. I can also incorporate one on thursdays and use the school’s gym furing my 2 hour break if I dont have anything else to do, otherwise a sunday I can fit a workout for sure, saturdays I work. Q5)Identify 3 exercises that work the quadriceps, hamstrings and gluteals. A5) Lunges, Jump Squats and a hamstring bridge/ hamstring curl. Q6)Identify 3 exercises that work the abdominal muscles. A6) Curl ups, up-down plank and side plank. Q7) Identify 2 exercise options for the upper back and 2 for the chest. A7) Upper back: superman and plank; chest: push-ups and chest flyes. Q8) Identify 3 exercises for the shoulder/deltoid muscles. A8) Shoulder press, chair dips, lateral flyes.