Aquatic Activities 30
Week 1
Week 2
Questions for week 2: Gold’s Gym (I unfortunately lack a picture due to my phone dying on me 😦 )
What’s their schedule like and how much does it cost?
The gym is open every day for 24 hours, and it costs 20 to 40$ depending on the kind of package you choose.
What class did you attend and with whom?
I attended Bootcamp alone.
How did you feel before, during, and after?
Before I felt both nervous and excited, during I felt like dying, and after I was on the verge of death.
What did you learn, like, and dislike?
I learned what bootcamp was. I thought it was gonna be like an Insanity style work out, but it’s more than that. I liked the whole aspect of it feeling like I’m training for a football team. It can be a bit overwhelming at times though.
Were you glad you went and would you recommend it to a friend?
Yes, I was glad that I went and I would recommend to a friend.
Week 3
The gym I went to was World Gym in Laval. https://www.worldgym.com/laval/home
What’s their schedule like and how much does it cost?
World Gym is open 24 hours a day between Tuesday and Thursday. Monday is from 5 AM to 12 PM, 12 AM to 12 AM on Friday, and Saturday and Sunday is from 7 AM to 10 PM.
What class did you attend and with whom?
I did not attend a class as I don’t know the schedule because the website doesn’t provide one, but I did a challenge instead. I wanted to see how far I could run in 10 minutes. I did this on my own.
How did you feel before, during, and after?
Beforehand, I felt excited because I hadn’t been at the gym for a while so doing cardio would be fun. During I felt determined to reach the time, and after I felt like puking, because I had just ran 1.30 miles.
What did you learn, like, and dislike?
I need to breathe better in general in order to not lose it so soon. There isn’t much to like or dislike. It’s cardio.
Were you glad you went and would you recommend it to a friend?
Yes, I was glad I went because it felt great once I came home. I felt energized and I would definitely recommend it!
Week 4
I went to a Karate Dojo in Laval called “Karate Sportif” to do some karate. https://karatesportif.com/en/ecole/sainte-dorothee/
What’s their schedule like and how much does it cost?
Their schedule is 12pm-9pm from Mondays to Thursdays, 5pm-8pm on Fridays and 8:30am-2pm on Saturdays and Sundays. Costs vary depending on age, but it averages out to about 100$ a month.
What class did you attend and with whom?
I got a personal training session with a friend of mine who works at the dojo. He taught me the basics of karate.
How did you feel before, during, and after?
I was very excited to start it out as I have always enjoyed watching combat sports. I felt focused and compelled to break my limits. Afterwards, I felt pretty tired as I had to land a hit on my friend.
What did you learn, like, and dislike?
I learned a cool trick to increase flexibility overtime. It involves some sort of split stretch. I liked the whole one-on-one teaching, and what I didn’t like is that it didn’t last long enough. With only an hour, it really went by fast.
Were you glad you went and would you recommend it to a friend?
I was very glad that I went, and I would definitely recommend it to a friend!
Week 5
The workout was based on a video that did a Yoga exercise for beginners. Here is the original video:
.Why did you choose to do this workout for week 5?
I had only done Yoga once before and I wanted to do something different than the usual push ups and sit ups.
Is it an activity you see yourself doing once a week for the rest of your life?
Maybe not Yoga like this once a week but definitely more flexibility workouts mixed in with my general workouts to work on my stretching capabilities. This session showed me that I definitely need to work on that.
How many times per week do you usually workout?
It my peak, I used to work out 3 times a week. Unfortunately due to a combination of school, work and laziness, I often don’t work out at all. It’s just very difficult to get myself to work out when I’m home. That’s odd considering that at the gym, I push myself to my limit.
How are your present exercise habits affecting your physical health?
Not in a very good way. My appetite is down, my sleeping habits are awful, and my overall mass is lower than a few months ago. I don’t feel that healthy either.
What are the 6 dimensions of health?
The 6 dimensions of health are: physical, emotional, spiritual, intellectual, environmental and social wellnesses.
Week 6
I used a “weapon” and swung it around for an hour to work on cardio.
How many times per week do you eat junk food? And from where?
If you consider chips and snacks like that as junk food, almost every day. If it’s junk food from outside, maybe once or twice a week.
After eating junk food how do you feel physically?
It depends on how much I eat. If I overindulge myself, I feel incredibly heavy and sleepy. Due to it being unhealthy and being full of less than full calories, I find myself hungry only a few hours after eating.
Name 3 of your favourite fruits.
Bananas, watermelons, and clementines.
Name 3 of your favourite vegetables.
Broccoli, cauliflower, and potatoes.
What are the major risks associated to Coronary Heart Disease?
The major risks are chest pains like angina, a shortness of breath, and most ominously heart attacks.
What is your Target Heart Rate Zone when you workout? (please show calculations below.)
The maximum heart rate I can reach is 200. 220 – 20(My age)= 200. If it’s a moderate workout, the rate would be from 50% to 70% of my max, which would be 100 to 140 bpm. For a rigorous workout, the rate would be 70% to 85% of my max, which would be 140 to 170 bpm. Calculations: half of 200 is 100 (50%), and every 10% is 20 bpm, so 70% would be 140 bpm, and since the max rigorous is 85%, the 5% is 10 bpm, 85% = 170 bpm. My resting heart rate is 84 bpm, subtracting my max of 200 by 84 gives me 116 bpm, which is my heart rate reserve. Then I multiply my HRR by 70% (0.70) gives me 81.2. Doing it by 50% gives me 58, and by 85% gives me 98.6. For each calculation based on intensity, I add my resting heart rate on top of the calculations and here are the results: 50% = 142 bpm, 70% = 165.2 bpm, and 85% = 182.6 bpm.
What is the purpose of using your “THRZ” when you workout?
The purpose of using “THRZ” is to know your limits as a person who works out. You don’t want to push yourself too far and risk hurting yourself.
Week 7
Did you eat your favorite fruits and vegetables last week?
Yes I did, I ate bananas and a few days ago I ate both broccoli and cauliflower in a homemade wok.
If yes or not, do it this week and add a selfie of you eating one fruit and one veggie!
The first picture is me eating a cucumber and the second is me eating an olive.
- How do you think bad eating habits affects you or would affect you presently as a Vanier College student?
- Bad eating habits can lead to general unhealthiness, such as a lack of good sleep, as well as an unbalanced diet.
- What are the FIVE components of fitness?
- Muscular strength, muscular endurance, cardiovascular endurance, flexibility, and body fat composition.
Week 8
This session was based on a 1 hour insanity weight loss workout. It was very good for cardio and muscular endurance. I couldn’t convince my brother to tag along so he’s there, playing a game. Here is the original video:
Name one exercise for each of the following muscle groups: Anterior deltoid, biceps, triceps, pectoralis major, erector spinae, rectus abdominis, gluteus maximus, hamstrings, quadriceps and calves.
Here we go: Anterior deltoid – Military Press, Biceps – Bicep curls, Triceps – Push ups, Pectoralis major – Dumbbell decline press, Erector spinae – Machine back extension, Rectus abdominis – Lying dumbbell leg raise, Gluteus maximus – Squats, Hamstrings – Swiss ball leg curl, Quadriceps – Wall sits, Calves – Seated heel raise.
How are you feeling physically and mentally now that you have been exercising once a week for 8 weeks?
Working out for a while consistently really changes the way your body feels. Physically, especially after a hard workout, you feel like a demigod. You feel more alive and active. The same goes for the mental state. The boost in both confidence and mental strength will help you get through all of the challenges in life. Due to these workouts, my body and mind are ready for anything. Bring it On!
30ChristopherHamparsoumian 