Keamogetswe Tsholetsane
Grade 10G
Life Orientation Physical Education Task
During the 6 weeks –using the SMART goals- I’ve dedicated my time to exercises that will promote my physical, mental and spiritual wellbeing.
The exercises I decided to do include running, jogging, leg exercises, arm exercises, abdominal exercises and buttocks exercises and.
What I want to achieve (my goals)
What I would like to achieve during the 6 weeks of me exercising is doe me to become healthier and more active. I would like to lose weight around my waist and I would like to get toned legs and a firmer butt and firmer arms.
What I need to do in order to achieve my goals
What I need to do in order to achieve my goals is to stay consistent by being committed
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What I want to achieve is time bound because it is over a period of weeks.
The following tables shows my exercise routine for over the 6 weeks
Week one and two: arm exercises
Day of the week Type of exercise
Monday Chair dips. (Sit on the edge of a chair and bend my arms at 90 degrees towards the floor and ‘dip’ 10 times)
Tuesday Dumbbell curl. (I stand with a 1KG dumbbell in each hand in front of my hips and I bend my arms at 90 degrees and I do 10 times per arm)
Wednesday Forearm plank. (I get into a push up position and I stay in that position for 1 minute)
Thursday Pullovers with dumbbells. (Lying on my back, I held 1Kg dumbbell in each hand and my arms extended over my chest and I lowered my arms and I repeated 20 times)
Friday Prone walkout. (I began on all 4 with my core engaged and I slowly walked the hands forward staying on my toes but not moving them, next I walked with my hands backwards to my starting position maintaining my stability and balance.
Saturday Burpees. (I jumped up and then done a push up. I did 20)
Sunday Plank to a push up. (Starting with a plank and then done a push up. I did 5 in total)
Week three and four: abdominal exercises
Day of the week Type of
Repeat __________ times. Complete this exercise __________ times per day. Repeat this exercise, as instructed, except this time with a straight elbow. RANGE OF MOTION – Pronation, Active-Assisted 1 Sit with your right / left elbow bent at 90 degrees, resting your forearm on a table. 2
This makes sure you make a hip rather than squat. Your torso should be parallel to the floor. And then squeeze your hips and lift your chest by strong, and blow your hips. If you do this, the clock should go ahead.
My rectus femoris and bicep femoris have also received some toning because these exercises also targeted those muscles. Since those muscles are used in my endurance workouts, I have been able to see visible results in not only my fitness testing results, but my own body as well; I’ve lost some weight in my legs and I’ve got a more firm gluteus maximus. To continue with my third goal of toning my rectus abdominis, I chose to complete an endurance workout because a strength workout would result in gaining muscle mass, which does not achieve my goal. In order to accomplish this, I have done planks, v-snaps, tuck extends, wood chops, side planks, russian twists, hollow holds, running mans, mountain climbers, crossover sit ups, banana rolls and windshield wipers. These exercises fit in with my goals because increasing reps and weight in my core workouts lead to a stronger and tighter core consequently leading to a toned rectus
3.Set goals to do one solid hour of physical aerobic and fitness training seven days a week. Use a fitness tracker such as a pedometer and complete 10,000 plus steps daily (including Saturday and Sunday). 4.Watch
Start with five or ten repetitions, whichever you feel comfortable with, and gradually build up the number of
The workout on Day 2 takes advantage of this by performing explosive power exercises. The focus is on speed of movement and technique. Weight workouts are combined with plyometrics to improve your ability to jump up and catch the ball. Power • Power Clean: 3x3-6 @ 60% • Snatch Pulls: 3x3-6 @ 60% • Split Jerk: 3x2-4 @ 60% each leg Plyometrics • Counter-Movement Jumps: 3x10 • Jumping Knee Grabs: 3x10 • Standing Long Jump: 3x5 • Bounds: 3x20 yards Day 3 Rest Day 4
One of the top 3 New Year’s resolutions is to start an exercise program ; unfortunately, a quarter of people gives up on the first week, and a full half gives up before 6 months.
Wednesdays - Reverse Superman (10 x 3), Lying Leg Crossover, Quad Stretch. Month 2 Mondays - Chest Press +5-15% lbs (10 x 3), Incline Push-ups (15 x 2), Bicep Curls +5-15% lbs (10 x 3). Wednesdays - Hanging Leg Lifts (15 x 2), Swiss Ball Oblique Crunches (20 x 1), Squats (15 x 2), and Walking Dumbbell Lunges (40 x 1). Thursdays – Rest. Fridays - Dumbbell External Rotation +5-10% lbs (10 x 3),
6 pull-ups with no time limit. Also run one and a half mine under 11 minutes.
These exercises developing just one muscle are called solitary exercises and youll probably do them to develop your arm, back, leg or abdomen muscles, if you do them at all. Do not make habit of doing these, but if you keep your bodys overall development a priority, you can do them on occasion. Speed Up Those Workouts Any good program will tell you to increase the mass of the weights to further challenge your body as you complete one task. Make your exercise routines last longer periods of time. As long as you arent training way too much or hurting yourself, you can do whatever it takes to get results; go to the gym five days in a week in you have to.
Hopefully after working hard during practices I will accomplish my personal goal. Another goal I have is academic based. I would like to maintain straight A’s at the end of every quarter. Some ways I plan on achieving this are studying for every test and quiz, being sure to not have or complete all missing
Take my coach and then made a schedule to follow. Jim Little before the warm-up, a little courtesy. No further exercise of a body part, the three exercises, three sets of 8 to 12 and remove the wrap. The light weight training to cardio or stretching. Bodybuilding is neither too easy nor too difficult.
My program has four different sessions’ flexibility/ stretching, core strength/ maintenance, fitness and upper body strength. I have chosen to train this way because these are the four main areas which I wanted to work on to make me become a better athlete which will assist me in Football as I will be strong fit and fast. The types of exercises I completed for flexibility were the lat dorso stretch, calf stretch, fwd lunging dorso stretch, torso rotation stretch, gluteal stretch, anterior shoulder chest stretch, hamstring stretch, foam roller back extension stretch and the groin stretch these were completed at a relatively slow speed as they are stretches you don’t want to injure yourself. For Cardio I completed exercises such as the bike, rowing, shuttle runs, skipping, and box jumps which were completed at a very fast pace I was working on my fitness for football.
Completing bodyweight workouts through a complete range of movement ensures carious joints in your body are moving freely. At any health level, body-weight training is challenging Bodyweight workouts are immense, as they are customized easily to challenge anyone. Adding additional reps, doing the workouts faster or slower, having shorter breaks, or an addition of a ballistic movement, such as a clap at each push-up, are just some effective and easy ways to make the simpler exercises tougher. Moreover, with each additional modification, your progress is noticeable.
A fitness goal setting is an important process before embarking onto any weight loss activities. Many people have tried different weight loss programs, but could not reach their wanted fitness level. Some lost the motivation along the way, some got injured and others stopped few days before starting. Usually, this happens because they lacked necessary planning, proper actions and the biggest reason they want to be fit. Actually, setting a fitness goal is easier than you think.