18MohammadAlmasri

Week 5

Workout: Do, film, and blog about your workouts. Follow the guidelines and requirements outlined in the “personal checklist”. Include a brief description of what’s in your video (ex: 10 min warm up, 45 squats with 120lbs, 48 pushups… etc).

20min warm up with cyclist machine
12 or less push-ups (2sets) (I had difficulty on this one)
25 squats (2sets) with 10lbs
20 or less Bent-over row (2sets) with 10lbs
20 or less Bicep-curls (2sets) with 10lbs
20 or less Triceps kick-backs (2sets) with 10lbs
20 or less Shoulder press with (2sets) 10lbs
40 jumping jacks
20 biceps with 10lbs
5min dynamic/static stretching

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

Because I wanted to try something new for once that will help me gain strength and endurance, not because it is week 5

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

This might be one of many workouts for the next upcoming months since I am specifically aiming for endurance and strength results

How many times per week do you usually workout?

I don’t exercise as often except for cardio which is something I do for 30min everyday except weekends.

How are your present exercise habits affecting your physical health?

I am confident that my cardio exercises are benefiting me, but I still haven’t done any endurance or strength exercises. This video is my first official routine for endurance and strength workout, I can see my common mistakes, like the way I position my self. Hopefully with more experience, strength and endurance shall benefit me later on.

What are the 6 dimensions of health?

The 6 dimensions of health are physical, social, mental, emotional, spiritual and environmental.

Week 6

20min of warm-up with cyclist machine
Plank for as long as I can (preferable 2min)
20 lunges (2sets)
Wall squat for as long as I can (preferable 2min)
10 Jump squat (2sets)
6 Side plank, 10-15 seconds each side
40 Jumping jacks
20 Leg raises, 1 leg at a time, each counts as 0.5 progress (2sets)
5min cool down of dynamic/static stretching

How many times per week do you eat junk food? And from where?

I eat cookies for snack that I purchase once or twice a week at the Vanier cafeteria. Other than that, I am usually concern about what I eat ever since I started College.

After eating junk food how do you feel physically?

I usually end up regretting instead of enjoying the junk food that I am eating. It does make me feel that I am gaining fat which ends up me being exaggerated.

Name 3 of your favorite fruits.

I mostly eat apple, banana and orange

Name 3 of your favorite vegetables.

I mostly eat cucumbers, pickles and carrots

Week 7

20min of warm-up with cyclist machine
10 push-ups (2sets)
Street Karate (3 sets) with the following moves (I might do a repetition in case if I fail to attempt the skill):
Punch strike
Elbow strike
Round kick
Hook kick
Reverse hook kick
Thrust kick
Reverse Thrust kick
Side kick
5min cool down of dynamic/static stretching

Did you eat your favorite fruits and vegetables last week? If yes or not, do it this week and add a selfie of you eating one fruit and one veggie!

Yes I did, apple and cucumber

How do you think bad eating habits affects you or would affect you presently as a Vanier College student?

It will prevent me from focusing and from concentrating on my task. In other words, It will tire me during classes due to all the negative substance I consumed.

What are the FIVE components of fitness?

The 5 components of fitness are:

Cardiovascular Endurance.
Muscular Strength.
Muscular Endurance.
Flexibility.
Body Composition.

Week 8

I am going to try out a full body exercise by following this video including a 10min cardio as a warm-up and dynamic stretching as cooldown (sorry about moving the camera so much). Some of the following exercises are repeated during the workout

Jumping jacks (60sec)
Steam engines (60sec)
Squats (60sec)
Burpees (60sec)
Supermans (30sec)
Planks (30sec)
Jump ropes (60sec)
Calf raises (30sec)
Arm circles (60sec)
Ankle taps (60sec)
Glute bridges (60sec)
Push-ups (30sec)
Toe touches (60sec)
Mountain climbers (30sec)
Side Plank (30sec each side)
Flutter kicks (30sec)

Name one exercise for each of the following muscle groups: Anterior deltoid, biceps, triceps, pectoralis major, erector spinae, rectus abdominis, gluteus maximus, hamstrings, quadriceps and calves.

Anterior deltoid: cable shoulder press
Biceps: Chin-ups
Triceps: Close-grip Bench Press
Pectoralis major: Bent-Arm Barbell Pullovers
Erector spinae: Deadlifts
Rectus abdominis: Forearm Plank
Glutens maximus: Squat Jump
Hamstrings: Hip extension
Quadriceps: Front squat
Calfs: Double-Leg Calf Raise

How are you feeling physically and mentally now that you have been exercising once a week for 8 weeks?

I am physically still weak due to my low strength and endurance, but I am mentally strong because I keep a positive attitude.

Week 9

Since I am out of ideas for this week, I’m going to follow a 30 minutes workout videos that will give me more strength and endurance for the lower body + 5min stretching exercises at the end. Also a 5min warm-up. I will be following the instructor for this week.

Squat circles (30sec)
Ice skater (30sec for each side)
Alternating Lunges Rotation (30sec)
Squat to Calf Raises (30sec)
Lunges pulse (45sec each side)
Squatted side step (45sec)
Straight leg deadlift (45sec)
Sumo Squat (45sec)
Side Lunges (45sec for both side)
Front Leg Raise (45 sec for both side)
Bridges (45sec)

Name a few of your stressors you are presently having.

Scholar effects from the current virus situation.

Name a stress management technique you use to calm your stress and tame your thoughts.

Acceptance, positive attitude, eat healthier and prayers.

When should dynamic stretches be perform during a workout?

You can do dynamic stretches as a warm up (before exercises) or during cool downs (after exercises).

What is the purpose of doing dynamic stretches?

To move your muscles and joints in your body by performing movements and it helps to keep your body flexible.

Week 10

Workout: Do, film, and blog about your workouts. Follow the guidelines and
requirements outlined in the “personal checklist”. Include a brief description of what’s in your video (ex: 10 min warm up, 45 squats with 120lbs, 48 pushups… etc).

Once again, I will be following a video guide that demonstrates weight training for full body, with dumbbell’s as equipment that includes a 5min warm-up and 5min cooldown. Each exercises in the workout are 50sec each and 2 rounds. I will be using a total of 10lb for dumbbell since it is the only weight I have.

Stiff leg deadlift
Dumbbell lateral raise
Dumbbell Goblet Squat
Incline Push-ups
Reverse Lunges
Dumbbell Push Press
Dumbbell Posterior swing
Lying Dumbbell Fly
Hollow Body Row
Bent Over Row

What are the 6 essential nutrients?

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

Copy the link of the Canadian food guide.

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

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

1/2 should be vegetables and fruits
1/4 should be protein food
1/4 should be whole grain food
With a glass of water

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

Breakfast is cereal (including milk) and an apple or breakfast of 2-3 bagel with creme cheese and juice

Lunch is any sandwich, sometimes grill cheese or tomato, letus, cheese sandwich.

Supper is salad with all kind of vegetables, chicken, potato. Sometimes with rice and finally juice for a drink.

How could you improve your eating habits?

by eating a variety of vegetables in my supper and lunch. And fruits for breakfast.

Week 11

I will be following a cardiovascular workout video which includes a warm-up and cooldown. All of these exercises have 3 rounds and each exercise consist of 30sec long. I haven’t done cardio for a while, so I must jump back into it.

Note: This workout was difficult for me since I was fasting (Ramadan) during this time, meaning that I haven’t ate in the morning, nor during the day.

Star Jump
Fast Feet
High-Knee
Power jack
Toe Tap
Hand Walk-Out
Squat
Jumping Lunges
London Bridge

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

Go to Snack-Sandwich

1 Tomato
1/6 cheese from Black Diamond
3 pieces of letus
3 pieces of cucumbers
4 Whole grain bread from Selection
Almonds (As many as you want) from Nature’sNuts
1 Apple
Olive oil/Basil Crackers from Breton
Glass of water 100mL

What did your learn in your 101 physical education course?

I learn about the F.I.T.T theory, including the 5 components of fitness. Also, I learned about the benefit and consequences of working out and when having better body composition.

What did your learn in your 102 physical education course?

I learned about Karate skills and different of moves and combos. And a small review on the F.I.T.T theory.

What did your learn in this course?

I learned how to combine all of the knowledge, techniques and advice in my previous physical education courses to make my own very personal workouts

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

The 5 components of fitness, this knowledge is kept in my head and it is the most basic and most important knowledge I am going to keep for the rest of my life.

Week 12

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