• How many reps did you do? Time 1^st attempt – 2^nd attempt – 3^rd attempt – 4^th attempt? 

The first attempt and third attempt, we did 300 reps. The second and fourth attempt, we did 400 reps.

• Which exercise did you find the most challenging?

For me, the most challenging exercises was the Out-In Planks.

• Do you think your fitness level has improved after these challenges? Identify a physical proof.

I do feel like my fitness level has improved. I did not notice any physical change yet, but it is now easier for me to complete the workouts; my muscles get less tired. One proof is that the first time that I completed the 400 reps workout, it took me 24 minutes whereas the last time I completed it, it took me 20 minutes. In my opinion, this is a big improvement.

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

I will obviously continue to workout after the challenge. I take pride in keeping up my shape and I would also like to increase my muscle fitness, especially in the legs & buttocks area. Furthermore, there are so many health benefits associated with an active lifestyle. In my case, the most important is increased mood and self-esteem.

• It is recommended to do cardio how often, how hard and for how long each week?

At least 30 minutes of moderate-intensity cardio activity at least five days per week (150 minutes per week)

or

At least 25 mins of vigorous cardiovasclar activity (shorter, higher-intensity sessions) two to three days a week (75 mins per week). A good example would be A HIIT workout.

• Identify 5 major muscle groups.

The chest muscles (e.g. pectorals), the back muscles (e.g. rhomboid, trapezius), the arm & shoulder muscles (e.g. biceps, triceps, deltoids), the abdominal muscles (e.g. obliques), the legs and buttocks muscles (e.g. hamstrings, gluteals)

• Identify one exercise that you can do each for each of the major muscle groups that you selected.

The chest muscles: Dumbbell Chest Flyes

The back muscles: Deadlift

The arm & shoulder muscles: Bent-Over Row

The abdominal muscles: Plank

The legs and buttocks muscles: Pistol Squat

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

The chest muscles: 3 sets of 12 to 16 repetitions with weights medium-heavy, 3 non-consecutive days a week

The back muscles: 3 sets of 12 reps with medium-heavy weight, 3 non-consecutive days a week

The arm & shoulder muscles: With a light weight, 4 sets of 8-10 reps, 3 non-consecutive days a week

The abdominal muscles: 3 sets of 1 minute plank, 3 non-consecutive days a week

The legs & buttocks muscles: 10 reps on each leg, 3 non-consecutive days a week

As you continue, you will obviously need to increase the reps, sets and weights used in order to improve your overall muscle fitness.

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

In my opinion, the intensity of the 8 exercises is moderate as the repetitions of each is fairly low. However, as I repeat the sets, it gets harder to follow the workouts; my muscles get tired, especially my arms. I still haven’t been able to reach more than 4 sets.

• How does your exercise program fit into your weekly schedule?

Currently, as we are advised to stay inside our home, it is extremely easy to fit the exercise program into my weekly schedule. 

• What’s the point of doing a warmup? What constitutes a successful warmup?

The purpose of a warm-up is to prepare the body for physical activity. A successful warm-up includes stretching and cardiovascular activity in order to increase body temperature, heart rate and breathing rate. A warm-up reduces the risk of injury and mentally prepares for exercise.

• Comment on any physical changes you have experienced since the beginning of this class.

Since the beginning of this class, I have not yet experienced any physical changes as I have always lived an active lifestyle. However, I did notice an increase in my motivation levels. Indeed, it used to be hard for me to motivate myself into training, but now I actually look forward to my training sessions. 

• Identify 4 health (disease prevention) benefits of regular participation in physical activity.

It reduces the risk of a heart diseases by strengthening the hearth

It develops stronger bones, muscles and joints which lowers the risk of developing osteoporosis

It regulates blood pressure

It helps keep arteries and veins clear which reduces the risk of stroke and heart attack

• Identify 4 psychological benefits of regular participation in physical activity.

It relieves tension and stress 

It enhances well-being through the release of endorphins

It reduces the symptoms of ADHD by improving concentration, motivation, memory, and mood

It increases self-esteem

• Identify 3 reasons why muscular conditioning is key to healthy body composition.

It decreases the percentage of body fat

It builds lean muscle mass

Overall, it increases muscular endurance along with thickness of major muscle groups which causes an increase in lean body composition

• Identify 3 important exercises or stretches for posture development and/or improvement.

Cat-cow stretch

Forward fold stretch

Side plank and High plank