18SahednaVerdierC.

Fitness Team Sports Section 18

Week #1

Week #2

Vanier College Fitness Center (https://www.vaniercollege.qc.ca/health-fitness-recreation-courses/fitness-centre/)

WEEK #2 QUESTIONS

1. What’s their schedule like and how much does it cost? The Vanier College Fitness Center is open Monday and Wednesday in the room G-201 between 7 am to 8 am, then from 11:55 am to 1:25 pm and finally, from 6 pm to 7:30 pm. Tuesday and Thursday it opens from 7 am to 8 am , then from 11:55 am to 1:25 pm in the room G-201 and finally, from 6 pm to 7:30 pm in the room G-154. Finally, Friday it opens from 7 am to 8 am , then from 11:55 am to 1:25 pm in the room G-201. The Fitness Center is free for full time students. For the part-time students and language school it is $90 for half the year and $170 for the year. For the staff it is $40 for half the year and $70 for the year. For externals it is $90 for half the year and $170 for the year. The daily pass is $3 for staff, $5 for part-time students, language school and externals. There also a special package for externals including a pool membership with the fitness center for $150 per semester or 280 for the year.
2. What class did you attend and with whom? Kesha and I went after school to train at the Vanier College Fitness Center. We didn’t attend a class, in particular, we just trained. I did 20 minutes of cardio on the elliptical and then for 40 minutes, I worked the muscular endurance of my abs and legs.
3. How did you feel before, during, and after? Before, I was very tired because I had a long day and wanted to be done with it to go home but while I was training, I forgot about it, even though it was hard and exhausting, I had more energy and kept going. At the end, I felt good and relaxed, it helped me focus on something else than all the homework I had.
4. What did you learn, like, and dislike? I learned that even when we think we are tired, sports can give us a boost of energy and I really liked it. I also liked training with a friend it was more motivating than going alone. I disliked the fact that I went late, maybe next time I will go earlier.
5. Were you glad you went and would you recommend it to a friend? Yes, I was very glad I went, because of all the positive effects it had on me, like a positive mindset, a boost of energy … I will definitely recommend it to a friend. Also, the location was perfect because I just went directly after my classes to the other building, it’s an easy access.

WEEK #3

Gold’s Gym (https://www.goldsgymlaval.com/)

WEEK #3 QUESTIONS

1. What’s their schedule like and how much does it cost? Gold’s Gym is open 24 hours from Monday to Friday, than from 12 a.m. to 10p.m. on Saturdays and from 7a.m. to 10p.m. on Sundays. The price is 24.99$ every two weeks and 10$ for the accesse card.
2. What class did you attend and with whom? After school, I went to train at Gold’s Gym. I didn’t attend a class, in particular, I just trained and visited the gym. I did 20 minutes of cardio on the treadmill and then for 40 minutes, I worked the muscular endurance of my abs and arms.
3. How did you feel before, during, and after? Before, I was once again very tired because I had a long day and couldn’t wait to go home but while I was training, I gain energy. At the end, I felt good and stress-free.
4. What did you learn, like, and dislike? I learned that training hard helps release stress and makes us relaxed afterward. I liked the fact that the gym is 24h because you can go at any time and since I went late there was not to much people so it is less intimidating. I disliked the fact that I went alone because I find it less motivating.
5. Were you glad you went and would you recommend it to a friend? Yes, I was very glad I went, because of all the positive effects it had on me, like a positive mindset, a boost of energy, a stress relief … I will definitely recommend it to a friend. The location was very accommodable too because it is next to my home and work and I really liked there flexible hours.

WEEK #4

Gym Fit Forme (https://gymfitforme.com)

WEEK #4 QUESTIONS

1. What’s their schedule like and how much does it cost? Fit Forme is open 24 hours every day of the week. The price is 5.99$ every two weeks for the bronze membership with an initial fee of 4.26$, 9.99$ for the silver one and 14.99 for the gold membership.
2. What class did you attend and with whom? Before school, I went to train at Fit Forme. I didn’t attend a class, in particular, I just trained. I did 20 minutes of cardio on the stationary bicycle and then for 40 minutes, I worked the muscular endurance of my legs and arms.
3. How did you feel before, during, and after? Before, I was felling very well and energized, because I had slept a lot the night before, while I was training, I gain even more energy. At the end, I felt good and stress-free and I was ready to start the day.
4. What did you learn, like, and dislike? I learned that training the morning helps having more energy during the day. I liked the fact that the gym is 24h because you can go at any time and since I went a morning during the week there were not to much people so it was less intimidating. I also liked the gym, there were alot of equipments and space. Once again, I disliked the fact that I went alone because I find it less motivating. I also disliked the fact that it was far from my house or work or school because it was harder to fit in my schedule because of the location.
5. Were you glad you went and would you recommend it to a friend? Yes, I was very glad I went, because of all the positive effects it had on me and I had a very good day afterwards. I will definitely recommend it to a friend because, for now, it is the biggest gym I have visited even if the location was not very accommodable, I really liked there flexible hours.

WEEK #5

Description:

*I don’t know the number of repetitions I did for each exercises or the number of time for each stretching, it wasn’t mentionned in the video and I didn’t count.

Warm up: ( -cats and cows– back rotation- bear crawls-table tops)

Leg workout 1 : ( 3 sets of: -pulsing squats- squats- pulse and jump squats- plie squats- plie squat jumps- slutter steps)

Leg workout 2: (3 sets of: -lunges- lateral lunges- curtsy lunges- jump split burpees- butterfly hip braces- donkey kicks- fire hydrant- one legged bridge pose)

Stretching: ( glute stretch- harmstring stretch- quadricep stretch)

Arms workout: (3 sets of: push-ups- bicep curls with 7 lbs- triceps dips- overhead presses with 7 lbs)

Stretching: (bicep stretch- shoulder stretch- tricep stretch)

Abs workout: (3 sets of: reverse crunches- flutter kicks- side bridges- side knee tucks)

Stretching: (abdominal stretch)

WEEK #5 QUESTIONS

1. Why did you choose to do this workout for week 5? I chose to do this workout for week 5 because it seemed interesting and it was easier to follow a youtube video because I had a more specific guideline and was able to find a 1 hour trainning like required, because I had no idea at first what to do that would be long enough for an 1 hour.
2. Is it an activity you see yourself doing once a week for the rest of your life? Yes, but I think I should start with easier videos because it was very difficult to follow. Also, I prefer to train at home because it is more intimate and the videos really help having a guideline.
3. How many times per week do you usually workout? I used to train at least once a week, but for the past year, I didn’t workout at all outside of the physical activity classes. With CEGEP, I was to busy and didn’t took the time to workout.
4. How are your present exercise habits affecting your physical health? First of all, I gained a lot of weight. Secondly, I have less cardio and endurance in my muscle. For instance, when I run I am more easily exausted or even when I train the repetitions and sets seem harder and I do a lot less than I do before.
5. What are the 6 dimensions of health? The six dimension of health are Physical, Social, Mental, Emotional, Spiritual and Environmental.

WEEK #6

Description:

I followed a dance fitness workout video on youtube (https://www.yo utube.com/watch?v=2MA_skwRWT8). The video included a warm up, cardio routines, an arms workout routine, a core workout routine and a period to cool down and stretch.

WEEK #6 QUESTIONS

1. How many times per week do you eat junk food? And from where? I eat junk food approximatively 1 or 2 times a week. Sometimes, when I am at school I go somewhere around school like Subway or Pizza Hut or I buy somthing at school. Otherwise, I eat out sometimes with my family or friends or we order, we vary the locations for example Petinos, Elixor, Scores …

2. After eating junk food how do you feel physically? I feel very heavy and tired.

3. Name 3 of your favorite fruits. Three of my favorite fruits are mango, strawberry and pineapple.

4. Name 3 of your favorite vegetables. Three of my favorite vegtables are broccoli, carrots and avocado.

5. What are the major risk associated to Coronary Heart Disease? A high LDL cholesterol, low HDL cholesterol, high blood pressure, family history, diabetes and obesity.

6. What is your Target Heart Rate Zone when you workout? (please show calculations below.) 220 – 19 = 201 ( maximum heart rate)

201 x .85 = 170.85 (upper limit)

201 x . 50 = 100.5 (lowe limit)

Target Heart Rate Zone = 100.5 – 170.85

7. What is the purpose of using your “THRZ” when you workout? To see how hard you workout and if you are really improving yourself.

WEEK #7

Description:

I did a one hour walk with my sister.

WEEK #7 QUESTIONS

1. Did you eat your favorite fruits and vegetables last week? Yes, I ate strawberries, pineapples, mango and avocado.

2. How do you think bad eating habits affects you or would affect you presently as a Vanier College student? I think it can make me gain weight, be more tired and less concentrated in class, in other words have less energy.

3. What are the FIVE components of fitness? There is Cardiovascular Endurance, Muscular Strength, Muscular endurance, Flexibility and Body Composition.

WEEK #8

• Challenge from Week #7 questions: If yes or not, do it this week and add a selfie of you eating one fruit and one veggie!

(Me eating a broccoli on the top and me eating a mango on the bottom)

Description:

Me and my little sister did a 5 minute workout (https://www.youtube.com/watch?v=Ks-lKvKQ8f4) followed by an hour of yoga session (https://www.youtube.com/watch?v=aDpM-t-YLz0).

WEEK #8 QUESTIONS

1. Name one exercise for each of the following muscle groups: Anterior deltoid : cable shoulder press, biceps: chin-up, triceps: tricep dips, pectoralis major: push-ups, erector spinae: bent over rows, rectus abdominis: toe taps, gluteus maximus: back squat, hamstrings: hip extension, quadriceps: TRX crossing balance lunge and calves: jumping jack.
2. How are you feeling physically and mentally now that you have been exercising once a week for 8 weeks? I feel a lot more stronger physically and mentally. I find that my endurance improves and it becomes easier each time. I am a lot more relax, I have a better concentration and I sleep better at night.

WEEK #9

Description:

Today, I did 20 minutes of jogging followed by 10 minutes of walk and then I did the same thing a second time.

WEEK #9 QUESTIONS

1. Name a few of your stressors you are presently having. I am presently stressed by the fact of leaving a pandemic, everything being close, not being able to have a normal life and go outside (for a walk, shopping, entertainment, school …), or that it might last longer, I am also stressed by the amount of assignment we have to do from home since school is close.
2. Name a stress management technique you use to calm your stress and tame your thoughts. Every morning when I wake up, I call my friend so we can workout 1 hour together before starting our day.
3. When should dynamic stretches be perform during a workout? Before the workout.
4. What is the purpose of doing dynamic stretches? Since they activates your muscles, prepares the whole body for movement and increases blood flow through the body it improves your strength and power and reduce the risk of injury.

WEEK #10

DESCRIPTION:

I did a one hour walk with my sister.

WEEK #10 QUESTIONS

1. What are the 6 essential nutrients? They are vitamins, minerals, protein, fats, water, and carbohydrates.
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? It should be composed 50% by fruits and vegetables, 25% by protein foods and 25% by whole grain foods.
4. What does your plate look like for breakfast, lunch and supper? For breakfast: It is mostly one-third dairies, one-third whole grain foods and one-third fruits, for example, greek yogourt with berries and granola or a bowl of cereal with berries or banana. For lunch: It is often 70% fruits and vegetables and 30% protein if I eat a salade with chicken or eggs… or else, 50% whole grain foods and 50% fruits and vegetable if I do an avocado and tomato sandwich with lettuce. For supper: It is almost always 50% whole grain foods, 25% protein foods and 25% fruit and vegetable, for example pasta or rice with a protein and vegetables.
5. How could you improve your eating habits? I should eat less whole grain foods and replace it with more fruits and vegetables.

Week #11

DESCRIPTION:

I did a one hour walk.

WEEK #11 QUESTIONS

• Post the recipe of what you will be cooking for our potluck! https://chefcuisto.com/recette/salade-de-crevettes-a-lavocat/

• What did your learn in your 101 physical education course ? I learned the major risk associated to Coronary Heart Disease: high LDL cholesterol, low HDL cholesterol, high blood pressure, family history, diabetes and obesity, I learned how to calculate my Target Heart Rate Zone and the purpose of using my “THRZ” when I workout. I learned the five components of fitness : Cardiovascular Endurance, Muscular Strength, Muscular endurance, Flexibility and Body Composition. I learned the muscle groups and some exercises associated with each. I learned the different type of stretches dynamic vs static stretches and there purpose. I learned about the 6 dimensions of health: Physical, Social, Mental, Emotional, Spiritual and Environmental
• What did your learn in your 102 physical education course? I learned about stressor and stress management technique. I learned how to establish a SMART goal according to the FITT principle and reach it.
• What did your learn in this course? I learned how to have an active routine and keep up with it.
• Name something that you have learned in one of your physical education courses that you will use for the rest of your life. I will continue to have an active routine and train at least once week. I will also continue to use SMART goals to accomplish things.

Week #12