BRIEF DESCRIPTION OF VIDEO CONTENTS: The first video showcases the workout 1 (completed for time). The second video showcases workout 2 (AMRAP)
Video 1: ( time = 9:20 )
Video 2: ( Result = 7 + 13)
Questions:
a) My efforts on the workout were a 9/10
b) Using the FITT principle. They are: Frequency – 3-5 times/week. Intensity – 60-85% of Max HR with RPE of 2-4. Time is 20-60 minutes of continuous activity or 1-2 minutes of high intensity intervals for 10 minutes. Type – Various.
c) A session should be between 20 and 60 minutes at moderate intensity. Shorter sessions are acceptable as intensity increases.
d) Hockey counts as cardio. Walking at a leisurely pace does not count.
e) Eight glasses each day.
f) The components of fitness trained in this workout were cardiovascular endurance, muscular endurance and muscular strength.) Progressive overload is when an exerciser gradually increases the overload on their muscles. For example, someone who is able to do 10 push ups at a given moment must try to do 11 – this corresponds to basic overload. Progressive overload would be trying do to 12 when 11 becomes possible and so on. In essence, it is necessary to keep pushing one’s muscular boundaries in order to continue to develop the muscle.
g) The components of fitness trained were cardiovascular endurance, muscular endurance and muscular strength.
h) Nutrition was almost perfect. I stuck by my initial plans outlined in week one and successfully avoided carbs and trans fats… until Saturday night. I had pizza after a party I went to. Also, I felt myself being dehydrated quite often, so this is an aspect I should work on next week.
Additional comments: The workouts were not exactly fun, but they made me feel very good after. They also improved my sleep. So far, there have been no major noticeable benefits in my physical appearance, but I’ll keep working on it.
22OrenElkaim 