Strategies for Self-Care

Follow along with the slides below. Think about the points made in each of the slides and how they apply or how you can apply them to your life.

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Answer the following questions and submit your response on TEAMS:

1. 1. Reflect on the strategies or goals you set for yourself last Wednesday. Did you follow through with them?  Why or why not?
   2. Did the strategies or goals you set for yourself help to maintain or improve your mental, physical, and personal well-being? Explain.
   3. Are there different strategies or goals you have for the week ahead to care for your mental, physical, and personal health?
   4. If your strategies are the same, what’s one new goal for the week ahead?
   5. What’s one way you can do some “good” this week?
   6. What’s one new thing you can try this week?

Today’s Workout

Most of the workouts have been full body HIIT style workouts so today I thought you could try something a little different.  Like he says in the video, when you don’t have any equipment your back is often neglected when exercising.  Hope you try this out and enjoy trying something different.  My hope is that these resources will continue to show you how creative you can be with fitness.

Today’s Workout and Lab Info

Today’s workout is optional as we will be walking through the lab together.  Feel free to submit a log post as it will not hurt.  Reminder that today is an active one so please be dressed accordingly and have your cameras on.  You will receive a participation mark for today and your completed lab will be assessed and additionally.

1. Target Heart Rate

• Take a moment to learn about Target Heart Rate.  Watch the videos and read the Riverside Target Heart Rate document and learn about:
  • What is a Target Heart Rate?
  • How do I find my pulse??
  • How do I find my Target Heart Rate Range?

2. Experiment with Your Target Heart Rate Range

• We will complete Part B – Experiment with Your Target Heart Rate Range as a class together.
• Part C – Recording Your Training will be done on your own. Over the next week, record your heart rate and complete the lab thoroughly. This will be submitted for assessment and due next Tuesday Night. Submit and see details in TEAMS.

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Update on Marks:

Your report card will show your pre-spring break assessment.  I am updating  your marks with your fitness logs and your self-care assignments.  Reminder that your golf assignment is due tomorrow night.

Looking at your fitness logs some of you have been very active and other not so much.  Consequently, I thought I would provide you with some resources about recovery as it is often neglected.  See below for a 2 videos.

Good stretching exercises for those of us who aren’t very flexible:

For those of you with a roller of any kind check this out:

https://www.youtube.com/watch?v=t4A523-O5uk

This is a really versatile workout that will allow you to adjust it according to your ability and desired outcome.  This is a great workout for your core, shoulders, and glutes.  She completes 5 sets in 10 minutes with no breaks which is great because she is in fantastic shape, so some adaptations are:

• take a short rest (1 minute or so) in between sets
• adjust your reps of each movement in the set in order to maintain the same volume throughout
• perform the movements with control rather than speed

Tabata training:

• type of HIIT workout consisting of a number of rounds of high intensity exercises with 20 seconds on and 10 seconds off intervals
• each exercise will last 4 minutes using the interval split with a minute rest in between exercises.
• these work out will consist of 5-8 exercises or movements

Important things to note:

• don’t max out at the beginning and then trail off
• try to complete the same number of reps each set
• adapt according to your ability

GOLF!

Lesson & Project

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Rubric

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Afternoon!

Lesson – Click HERE for the ppt I’ll be going over in today’s lesson.

Objectives:

1. Gain or develop your understanding of the some crucial elements of physical fitness and learn how to better self-assess your effort and performance during physical activity.
2. Understand how to log your physical activity.
3. Understand where we are going with these.

For your workouts I would like you to complete, but you are not limited to, the remaining 4 workouts below.  I have included one of his older HIIT videos that is also along these lines as a reference for the types of workouts you should focus on.  If you would like to do more of these workouts that’s great, however you’re more than welcome to add running, weights, etc. depending upon what’s available.

Day 4

Day 5

Day 6

Day 7

HIIT Workout

Welcome Back!

1. Complete the form below:
2. Complete the following 3 workouts before class on Wednesday:

Day 1:

Day 2:

Day 3: