Sapphire's E-Portfolio



Updated Fitness PlanWeekDay 1Day 2Day 3Aug.30-Sep. 5NANAThursday-Sep. 3 (Class)-Yoga sun salutations (see image for details) 3 repetitions -Run/jog 400 meter school loop, jog/fast walk 100 meters of field-Repeat 6 times (3km)/20-25 minutes-Circuit training-Two minutes each of sit ups, then leg lifts, air bicycle, hula-hoop, and rest.-One minute each-Half minute each-10 minute slow jog on treadmill-60 minute workoutSep. 6-12Monday-Sep. 7 (Home)-5 minute dynamic stretching-Jog down-up-down 4 flights of stairs once-Run one loop in park #1, to front of Baridhara and back-Jog back home-Walk up stairs-Cool down stretches-45 minute workout Wednesday-Sep. 9 (Single Class)-2 minute stretches-Circuit training-Two minutes each of sit ups, then leg lifts, air bicycle, hula-hoop, and rest.-One minute each-Half minute each-Repeat twice (from two minutes, then one, then half). -37 minute workoutThursday-Sep. 10 (Double Class) -Yoga sun salutations (see image for details) 5 repetitions -Run/jog 400 meter school loop, jog/fast walk 100 meters of field-Repeat 7 times (3.5km)/25 minutes-Circuit training-Two minutes each of sit ups, then leg lifts, air bicycle, hula-hoop, and rest.-One minute each-Half minute each-5 minute slow jog on treadmill-60 minute workoutSep. 13-19Sunday-Sep. 13 (Home)-5 minute dynamic stretching-Jog down-up-down 4 flights of stairs once-Run one loop in Baridhara lake park, to front of Baridhara and back-Run one loop of park #2-Jog back home-Walk up stairs-Cool down stretches-60 minute workoutTuesday-Sep. 15 (Double Class)-Yoga sun salutations (see image for details) 5 repetitions -Run/jog 400 meter school loop, jog/fast walk 100 meters of field-Repeat 8 times (4km)/25 minutes-Circuit training-Two minutes each of sit ups, then leg lifts, air bicycle, hula-hoop, and rest.-One minute each-Half minute each-5 minute slow jog on treadmill-60 minute workoutThursday-Sep. 17(Home)-5 minute dynamic stretching-Jog down-up-down 4 flights of stairs once-Run one loop in Baridhara lake park, to front of Baridhara and back-Run two loops of park #2-Jog back home-Walk up stairs-Cool down stretches-70 minute workoutSep. 20-26Monday-Sep. 21 (Single Class) -2 minute stretches-Circuit training-Two minutes each of sit ups, then leg lifts, air bicycle, hula-hoop, and rest.-One minute each-Half minute each-Repeat twice (from two minutes, then one, then half). -37 minute workoutTuesday-Sep. 22 (Double Class)-Yoga sun salutations (see image for details) 5 repetitions -Run/jog 400 meter school loop, jog/fast walk 100 meters of field-Repeat 9 times (4.5km)/27 minutes-Circuit training-Two minutes each of sit ups, then leg lifts, air bicycle, hula-hoop, and rest.-One minute each-Half minute each-3 minute slow jog on treadmill-60 minute workoutThursday-Sep. 24 (Home)-5 minute dynamic stretching-Run one loop in Baridhara lake park, to front of Baridhara and back-Run three loops of park #2-Jog back home-Walk up stairs-Cool down stretches-70 minute workoutOct. 4-10Sunday-Oct. 4 (Home)-5 minute dynamic stretching-Run one loop in Baridhara lake park, to front of Baridhara and back-Run three loops of park #2-Jog back home-Jog up-down-up stairs-Cool down stretches-65 minute workoutTuesday-Oct. 6 (Double Class)-Yoga sun salutations (see image for details) 5 repetitions -Run/jog 400 meter school loop, jog/fast walk 100 meters of field-Repeat 10 times (5km)/29 minutes-Circuit training-Two minutes each of sit ups, then leg lifts, air bicycle, hula-hoop, and rest.-One minute each-Half minute each-55 minute workoutNAThursday September 3: I didn’t perform the 17 minute circuit training at the end due to time constraints. This was because some of the first lesson was used to explain and introduce the topic/unit. This lessened the intensity of my workout because I couldn’t perform it twice. However I did change the hula-hoop aspect of my plan to become wall sit, because I wasn’t able to hula-hoop with the school hula-hoop. This change was applied to all future sessions. Wednesday September 9: I wasn’t able to go through the entire circuit program twice, because I was too embarrassed. Performing all my activities in front of my peers distracted me. Also we were told to stop afterwards and reflect, which I didn’t factor in as much. Thursday September 10: I completely changed the plan for this day and all future PE classes during this time (period 3&4). The weather was unbearable and too hot, making me fall behind with the running as it was too difficult to cope with the heat. I completed 3km to the best of my ability, then chose to swim. Changing for swimming took time, and so my plan was to perform as many strokes as possible in a interval training way of 1-2-3-2-1 laps with 5 second rests after completing the laps. Thus the plan was changed to be running for 3km in less than 20 minutes to begin with, and finishing with interval swimming training. Tuesday September 15: This lesson I was only able to complete my sun salutations and running school loops. The reason for this change was a distraction. Coincidentally my friend had a similar plan and so we chose to run together. However, this slowed the both of us down, and so it took a lot longer to complete the 4 km. This never happened again. Thursday September 17: I was not able to complete this workout.Tuesday September 22: This workout was changed to include swimming. For full details see above. Thursday September 24 and Sunday October 4: Due to an injury during a volleyball match which affected my ankle, and shootings in Dhaka, my parents did not allow me to go out of the house to workout where I intended to ................
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