Week 1

Week 2

Week 2 Questions

1. What’s their schedule like and how much does it cost?

Éconofitness (on Cavendish) is open 24/7 and offer many membership plans. One of them is the ‘Weekend’ membership, which gives people access to the gym from Thursday to Sunday and costs 129.75$ per year (payable 4.99$ bi-weekly).

2. What class did you attend and with whom?

I did a chest/abs workout with one of my friends, Sheldon.

3. How did you feel before, during, and after?

At first, I was a bit nervous, given that I have never gone to the gym prior to that time but, as he was showing me the exercises involving chest and abs, my stress just went away. After the workout, my arms and chest were sore, but I did not mind it too much since it was pretty fun.

4. What did you learn, like, and dislike?

I leaned new exercises and warmups, like rowing and using the cable machine. I liked the entire workout to be honest. The only thing that bothered me was the slight neck pain I had due to tension, but it went away shortly after we left the gym.

5. Were you glad you went and would you recommend it to a friend?

I am glad I went and would definitely recommend this gym to a friend.

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Week 3

Week 3 Questions

1. What’s their schedule like and how much does it cost?

Énergie Cardio is open Monday to Friday, from 6 AM until 11 PM. On Saturday and Sunday, they are open from 7 AM until 7 PM. The regular membership cost is 29,99$/month but for people who are 25 and under, it is 25,99$/month.

2. What class did you attend and with whom?

I did some abdominal and deltoid exercises with my friend Ethan, as well as with a couple of my coworkers, who go to the gym regularly.

3. How did you feel before, during, and after?

Before the workout, we felt a bit lost, since we did not know many specific exercises, but thanks to one of my coworkers, we were able to learn some at a steady rhythm. The workout itself was a bit overwhelming, but proved to be uplifting too, since, after the workout, we were pretty satisfied with ourselves.

4. What did you learn, like, and dislike?

I had a better grasp on how to do a Dumbbell bench press lying down, as well as improving my planks. I liked my entire experience at this gym, since the energy of my training partners was positive and gave me more motivation. I did not dislike anything,

5. Were you glad you went and would you recommend it to a friend?

Yes, I am glad I went and would for sure recommend it to a friend.

Week 4

Week 4 Questions

1. What’s their schedule like and how much does it cost?

They are open mostly on the weekdays with the following hours:

Monday – Thursday :

7:00 AM to 8:00 AM, 11:55 AM to 1:25 PM, 6:00 PM to 7:30 PM

Friday:

7:00 AM to 8:00 AM, 11:55 AM to 3:55 PM

For full-time students at Vanier College, the gym membership is free.

2. What class did you attend and with whom?

I went to workout alone this time around. I did not have much time to a big workout, so I settled with a cycle warmup and some abdominal workouts.

3. How did you feel before, during, and after?

I felt pretty much the same before, during and after the workout, I did not overload myself too much so I was not too tired.

4. What did you learn, like, and dislike?

I did mostly workouts I was comfortable with, but overall it was a good experience since this gym has a good amount of exercises to offer.

5. Were you glad you went and would you recommend it to a friend?

I am glad I went and I would recommend it to a friend, especially if they are already a full-time student at the school.

Week 5

Week 5 Questions

1. Why did you choose to do this workout for week 5?

Since it is the first workout video, I wanted to do an exercise that was a bit simpler to start off with. I thought running on the treadmill would be perfect.

2. Is it an activity you see yourself doing once a week for the rest of your life?

It is a fairly easy exercise to do and you can do it at a pace that you are comfortable with. I see myself doing this exercise once a week to warm up for a workout.

3. How many times per week do you usually workout?

I usually workout about twice a week, excluding the regular long walks I take to go from place to place.

4. How are your present exercise habits affecting your physical health?

I have started to develop a better cardiovascular endurance by jogging a few times per week.

5. What are the 6 dimensions of health?

The 6 dimensions of health are:

• Physical
• Intellectual
• Emotional
• Environmental
• Spiritual
• Social

Week 6

Week 6 Questions

1.How many times per week do you eat junk food? And from where?

I eat junk food very little per week, around 3 days a week. I usually eat chips bought from the grocery store.

2. After eating junk food how do you feel physically?

I feel a bit heavier, I become a little less motivated to do the things I planned on doing throughout the day. Ultimately, junk food causes me to procrastinate.

3. Name 3 of your favorite fruits.

Strawberries, Blackberries and Watermelon.

4. Name 3 of your favorite vegetables.

Tomatoes, Carrots and Green Onion.

5. What are the major risks associated to Coronary Heart Disease?

Smoking, High Cholesterol, High Blood Pressure, Inactivity and Obesity.

6. What is your Target Heart Rate Zone when you workout? (please show calculations below.)

My age: 18

220-18 = 202 BPM (Maximum Heart Rate)

56 BPM = Resting Heart Rate

Heart Rate Reserve (HRR) = Maximum Heart Rate – Resting Heart Rate

Heart Rate Reserve (HRR) = 202 – 56

Heart Rate Reserve (HRR) = 146 BPM

146 x 0.7 = 102.2

56 + 102.2 = 158.2 BPM

146 x 0.85 = 124.1

56 + 124.1 = 180.1 BPM

Answer: My Target Heart Rate Zone when I workout is between 158.2 BPM and 180.1 BPM.

7. What is the purpose of using your “THRZ” when you workout?

It lets me know whether I am doing too much or not enough. It allows me to get maximum benefit out of the workout.

Week 7

Week 7 Questions

1. Did you eat your favorite fruits and vegetables last week?

No, but I ate other fruits and vegetables, such as Grapes and Celery.

3. How do you think bad eating habits affects you or would affect you presently as a Vanier College student?

Bad eating habits would make me more unmotivated for exercise.

4. What are the FIVE components of fitness?

• Muscular Strength
• Muscular Endurance
• Cardiovascular Endurance
• Body Composition
• Flexibility

Week 8

Week 8 Questions

1. Name one exercise for each of the following muscle groups:

Anterior deltoid: Cable Shoulder Press

Biceps: Barbell Curl

Triceps: Parallel Dips

Pectoralis major: Push-Ups

Erector spinae: Deadlifts

Rectus abdominis: Scissor Flutter Kicks

Gluteus maximus: Stepup

Hamstrings: Kettlebell Swing

Quadriceps: Leg Press

Calves: Running

2. How are you feeling physically and mentally now that you have been exercising once a week for 8 weeks?

I feel much more healthier and productive.

Week 9

Week 9 Questions

1. Name a few of your stressors you are presently having.

Mostly working long hours and adapting to the new measures of the government concerning the pandemic.

2. Name a stress management technique you use to calm your stress and tame your thoughts.

I keep my head high and try to keep a positive attitude.

3. When should dynamic stretches be performed during a workout?

They should be performed as a warm-up, before the workout.

4. What is the purpose of doing dynamic stretches?

They help warm up your body before exercising.

Week 10

Week 10 Questions

1. What are the 6 essential nutrients?

• Vitamins
• Minerals
• Fats
• Protein
• Water
• Carbohydrates

2. Copy the link of the Canadian food guide.

https://food-guide.canada.ca/en/

3. What should your plate look like according to the Canadian food guide recommendations?

One half of your plate should contain fruits and vegetables, while the other half should be divided in two, leaving a quarter of your plate for protein foods and the other , for whole grain foods.

4. What does your plate look like for breakfast, lunch and supper?

My breakfast is a bowl of cereal, my lunch consists of toasted bread with sliced turkey and my supper is a beef and vegetable soup.

5. How could you improve your eating habits?

I could improve them by being more mindful about what ingredients are marked on the labels of the food that I buy.

Week 11

Week 11 Questions

1. Post the recipe of what you will be cooking for our potluck!

Egg and veggie scramble

• In a medium bowl, beat together the eggs, milk and ground black pepper with a fork. Set aside.
• Add oil to a medium 25 cm (10 inch) non-stick skillet and heat on medium heat. Add the mixed vegetables (pepper,tomatoes) and cook for 2-3 minutes stirring often until they are tender. If the vegetables release too much liquid, try increasing the heat to high for the last minute until the moisture evaporates.
• Reduce heat to medium-low and pour the egg mixture over the vegetables. Continue cooking, without stirring, for 3 minutes or until the eggs start to set. Use a heatproof spatula or wooden spoon and gently push the egg and vegetable mixture towards the center of the pan and fold over, forming large pieces.
• Continue gently folding the eggs until they are cooked through, about 3-5 minutes more. Remove from heat and serve immediately.
• Toast a slice of brown bread and serve on the side.

2. What did you learn in your 101 physical education course ?

In my 101 physical education course (Aquatics), I learned what procedures to take if I see a person drowning or struggling to swim.

3. What did you learn in your 102 physical education course?

In my 102 physical education course (Fitness), I learned how to think more positively and be more motivated.

4. What did you learn in this course?

In this course, I learned how to do more workouts and to be more motivated to workout every week.

5. Name something that you have learned in one of your physical education courses that you will use for the rest of your life.

In my 102 physical education course, my teacher taught me how to build motivation, by clearing my mind of stress and focusing more on doing the tasks at hand one by one, in order to not feel overwhelmed.

Week 12