Fitness (Volleyball)
Week 1
Day 1
Day 2
Week 2
Day 3:
Day 4:
What are the ACSM guidelines for effective cardiovascular training (cardio)?
Warm-up & cool-down should be performed at 50% of stimulus intensity for 5-15 minutes. Accumulate moderate-intensity exercise (40-60% of HRR) for at least 30 minutes on 5 or more days a week, for a total of 150 minutes per week, or vigorous-intensity exercise (60-85% of HRR) for at least 20-25 minutes on 3 or more days a week for a total of 75 minutes per week. For the intensity, 40-60% of (HRR) heart rate reserve is considered moderate intensity and 60-85% heart rate reserve is considered vigorous.
How long and how intense should a session be for health benefits?
Moderately-intense cardio should be 30 minutes a day, five days a week, or vigorously-intense cardio should be 20 minutes a day, three days a week.
Give an example of something that counts as cardio and something that doesn’t (but some people might think it does)?
Running only 100 meters is an anaerobic exercise that others might consider it as a cardiovascular exercise since it includes running.
How many glasses of water should you drink each day?
I should be drinking Eight 8-ouce glasses, which is the same as about 2 liter, or half a gallon.
Week 3
Day 5:
Day 6:
How does your exercise program fit into your weekly schedule? Comment on how easy or hard it is to find the time to exercise.
My exercise program, that takes about an hour, is executed usually on Tuesdays and Thursday in the evening. With the rest of the time spent on studying, sleeping, eating, and playing, I certainly have enough time for at least two workouts in a week.
What are your stress levels before and after exercise?
Since I believe I have much more time now due to the Corona limiting any outside transportation, the time factor decreased its impact on my stress levels enough to make me realize that my stress levels certainly decreased after exercising myself compared to before exercising.
Week 4
Day 7:
Day 8:
Do you feel different this week… more energy, better sleep, better mood, or increased self-confidence?
This week does not differ greatly from the previous weeks concerning the quality of my sleep, mood and self-confidence.
What effect is the activity plan having on you?
It offers some relief in my daily lifestyle as I’m always in front of my computer or telephone, or I’ll be sleeping, eating, or studying.
How long should you rest after completing a muscular strength or endurance workout? Why?
I should at least have one day of rest before working on the same muscle groups. However, it requires a minimum of 48 hour to recover fully the strained muscles. Because after completing a muscular strength or endurance workout breaks our body tissues down, does it is necessary to have rest days as to allow our muscles, nerves, bones, and connective tissue to rebuild which allows them to grow back stronger.
What happens if you don’t?
The workouts cause a lot of stress on the muscles leading them to exhaustion. If the stress is too much for the muscle to handle, it can lead to overuse injuries, such as stress fractures, muscle strains, and joint pain. Moreover, without proper rest, excessive amount of exercise can lead to some harmful side effects such as ” decreased performance, fatigue, altered hormonal states, poor sleeping patterns, reproductive disorders, decreased immunity, loss of appetite, and mood swings. ” (TheActiveTimes)
Week 5
Day 9:
Day 10:
Do you need to revise your original goals? Are your goals still realistic? Why or why not? State your new goals if they’ve changed.
No need. My goals are certainly still attainable with the level of intensity and the exercises I am following in my workouts.
What is working in your program?
My program is strictly made so that my goals can be reached at least by the end of the seventh week. No time is wasted.
What do you need to change?
It certainly would help to have some weights at home as to reach even higher than my initial goals. However, all in all, nothing needs to be changed in my program.
How many servings of vegetables should you eat each day?
It is recommended to eat five to nine servings of vegetables per day.
Are you getting enough?
I don’t think so. Since I don’t each much a day, I usually eat only 4 servings of vegetables a day.
If not, how could you ensure that you do?
I will just have to eat more vegetable than rice, or meat.
What are your three favorite vegetables?
Pea shoots, sweet potato, taro roots
Week 6
Day 11:
Day 12:
What’s the point of doing a warm up?
It is to prepare my body for physical activity by warming up my body temperature, increasing my heart rate and breathing rate, and helping me mentally prepare for exercise.
What constitutes a successful warm up?
A successful warm up has to include movements that increase my heart rate and breathing, and slightly increase the temperature of my muscles. A successful warm up will lead you to a light sweaty state.
What’s the point of doing a cool down? When is the best time to stretch and why? Why is stretching important?
How much sleep should you be getting every night?
Six to eight hours of sleep every night
Are you getting that much on a regular basis (not regular right now due to social circumstances)? If not, what could you do to ensure that you do get enough sleep?
I am getting enough sleep on a regular basis. However, if I do not get enough sleep for a few days, it is because of school stuff. In other words, I need to learn to manage my time more as to avoid not getting enough sleep for a day.
What are there serious health effects related to insufficient sleep?
Serious medical conditions caused by insufficient sleep can be, for instance, obesity, heart disease, high blood pressure and diabetes.
Give two examples of healthy snacks that you can munch on while studying.
almonds and dark chocolate
Week 7
Day 13:
Day 14: NONE
Did your diet change during the course of your program? Why and how?
During the course of my program, I ate more servings of vegetables as it can help to lower my calorie intake, and it certainly also helps to reduce the risk for heart disease, and cancers.
What was the most important thing you learned about yourself?
I am not very motivated to have a healthy lifestyle if I am not forced to moved. Studying for school certainly does not help me gain a healthier lifestyle.
How has exercise changed or impacted you and your family during this time of the corona pandemic and isolation?
It has given us better moods, and lesser stress.
What will motivate you to continue to be active in the future?
Beauty standards and self-respect.
How do you see yourself living an active lifestyle?
I feel like living an active life in the near future will be hard due to studies.
What are three benefits of a healthy active lifestyle?
Weight loss, hear health and stroke prevention, reduced cancer risk.
What are three possible consequences of a sedentary lifestyle?
Not getting your recommended 30 minutes of exercise a day can lead to many disorders, including muscle atrophy, osteoporosis, blood clots, type 2 diabetes, depression, a weakened immune system, and constipation
References
https://www.straightforwardfitness.com/acsm-cardio-guidelines.html
https://www.healthline.com/nutrition/how-much-water-should-you-drink-per-day#section2
https://www.theactivetimes.com/why-rest-days-are-just-important-working-out
https://www.sharecare.com/health/stretching-exercise-warm-up/what-importance-of-warm-up
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