Category: Fitness

Directions:
1.) Of the 5 components of health-related fitness, which do you think is the most important? Your post should be a minimum of 150-200 words and supported by evidence. PLEASE CITE SOURCES! MUST INCLUDE AT LEAST ONE REFERENCE!
the work you did will go through ai and plagiarism check before completing the question.!
2.) Reply and react to to other student’s response in at least 75 words. (ATTACHED)

This workout is a great way to get your heart rate up, burn calories and improve muscular strength. Pick different exercises that you do in a standing position and mix them in with different exercises you do on the floor or a mat.
Some examples of standing exercises are:
Lunges
Squats
Balance Touches
Bicep Curls
Tricep Dips
Skater Plyos
Standing leg extension (balance on 1 leg)
Any standing arm exercise with dumbbells (lateral raise, overhead press, rows, kick backs)
Some examples of mat exercises are:
Abdominal curls
Planks –mix up the style plank you do (jumping jack feet, walking planks, clap hands)
Back extensions
Push ups
Mountain climbers
Side ups
Bridge
Clam shells
Fire hydrants
Here’s an example of an UP DOWN Circuit up, but remember you can mix it up any way you want!
Warm-up for 10 min. doing dynamics movements.
10 exercises, 2-3 sets, 30-45 seconds each exercise
Mountain climbers
Walking Lunges with rotation (hold medicine ball or DB)
Plank taps (alternate hands tapping knee or opposite foot while in a plank)
Jump Squats
Push Ups
Balance Touches (stand on 1 leg and reach to ceiling and floor with hands. try to keep 1 leg off floor entire time, can add jump too)
Back Extensions
Wide leg Sumo Squats
Curl Ups
Lateral Raise
Have Fun and remember cross training is about mixing up your routine each week and ENJOYING what you do! I want to hear how you created an UP/ DOWN Circuit this week and how it felt in your exercise logs!!

Please complete any workout of your choice. You can redo one of the exercises we have done before. Pick something you really enjoyed. You can find a video online to complete. You can go on a walk or hike! So many choices. After you complete your exercise, please enter a description of your exercise here. Let me know what you did, for how long, and what intensity. Most important is to have fun and get in a good workout!! Simply deciding not to partake in a workout will result in zero points.

Lets’s make sure that your workout is balanced. Meaning, there is an equal amount of time spent on muscles that oppose each other. Think of this as simply doing exercises for the opposite sides of the body. If you do a lot of back work (lats) and neglect the opposite muscle, the chest, you will be imbalanced. This wouldn’t look good atheistically, but more importantly you will be more prone to injuries if you overwork one area and underwork another.
For this workout you’ll complete back-to-back exercises for opposing muscles. Each exercise should be done for 45-60 seconds. Complete the set of exercises 3 times, then rest and move on to the next set.
1. Push-ups / Planks (tap shoulders or lift one leg off floor at a time)
2. Goblet squat (with a Kettlebell or DB or body weight) / Romain Deadlift (with KB or DB’s or Body weight).
3. Bicep curls (DB’s or resistance band) / Tricep overhead press (DB or resistance band)
4. Lateral monster walks (Side leg kick) tubing around calves if you have tubing) / glute (hip) bridge with inner thigh squeeze . Maintain bridge and squeeze for 3 seconds then release).
5. Crunches / Supermans (back extensions)
Please your log your efforts here! Remember to include the FIIT details.

Lets’s make sure that your workout is balanced. Meaning, there is an equal amount of time spent on muscles that oppose each other. Think of this as simply doing exercises for the opposite sides of the body. If you do a lot of back work (lats) and neglect the opposite muscle, the chest, you will be imbalanced. This wouldn’t look good atheistically, but more importantly you will be more prone to injuries if you overwork one area and underwork another.
For this workout you’ll complete back-to-back exercises for opposing muscles. Each exercise should be done for 45-60 seconds. Complete the set of exercises 3 times, then rest and move on to the next set.
1. Push-ups / Planks (tap shoulders or lift one leg off floor at a time)
2. Goblet squat (with a Kettlebell or DB or body weight) / Romain Deadlift (with KB or DB’s or Body weight).
3. Bicep curls (DB’s or resistance band) / Tricep overhead press (DB or resistance band)
4. Lateral monster walks (Side leg kick) tubing around calves if you have tubing) / glute (hip) bridge with inner thigh squeeze . Maintain bridge and squeeze for 3 seconds then release).
5. Crunches / Supermans (back extensions)
Please your log your efforts here! Remember to include the FIIT details.

Today’s cardio workout is a hill repeat.
You don’t have to walk the whole hill, but I want you to find a hill that you can walk down, turn around at whatever distance is good, and run up.Walking down is your recovery, so, use those recoveries.We’re going to do five hill repeats today,***If unable to find a hill to run on, use a treadmill with incline to mimic hill running*** Make sure to state this in your exercise log.
Please your log your efforts here! Remember to include the FIIT details.

Another Pyramid for the week!
Start with your dynamic warm-up!!!
Reverse Pyramid-
Round 1-You have two exercises. Start with 10 reps. Work down to 1 rep
Squats
Push-ups
Alternate between these two exercises until you get to one rep. For added cardio do 30-60seconds high knee jog before you go to the next set EX- 10 push-ups/10 squats/ 30 second jog
9 push-ups/9 squats/30 second jog
8 push-ups/8 squats/30 second jog
repeat all the way to 1
Round 2
Lunges- start with 16 (8 per leg)
Plank push-ups – (8 per arm)
Decrease by one each-add 30 seconds jumping jacks in between.
Core -30 seconds each – repeat twice
Toe touches
Side plank with hip dips
Reverse crunch
Side plank with twist (bring arm from the ceiling and reach underneath your side closest to the ground and then reach back up)
-Cool down and stretch-
***When you have completed the workout, please log your efforts here! Don’t forget to include the FIIT details and to mention what was your favorite exercise!
Rubric
Daily Exercise Log Rubric
Daily Exercise Log Rubric
CriteriaRatingsPts
This criterion is linked to a Learning OutcomeType of exercise completed
2 ptsMode and details complete
0 ptslimited details
2 pts
This criterion is linked to a Learning OutcomeTime of exercise sessions tracked
1 ptsTime component for each workout included
0 ptsNo mention of time of workouts
1 pts
This criterion is linked to a Learning OutcomeIntensity variables included
2 ptsIntensity variable for each workout included. Heart rate, steps per day and description of intensity.
0 ptsLimited detail on intensity or not mentioned at all
2 pts
Total Points: 5

Coming Down the Ladder
6 exercises
Start with 10 reps each
Next round do 9, then 8. Keep subtracting one until you reach 1 rep.
1) Burpee with jump 180 (you can look this one up)
2) Up and overs (pretend you are jumping over something)
3) Chest Press with DB or BB, you can be on a bench or on the floor. 4) Spider Mans (from plank position bring knee towards your elbow) This is an oblique exercise.
5) Squat to back lunge both legs with weights or body weight.
6) Shoulder Press with weights or body weight.
-Cool down and stretch-
***When you have completed the workout, please log your efforts here! Don’t forget to include the FIIT details and to mention what was your favorite exercise!
Rubric
Daily Exercise Log Rubric
Daily Exercise Log Rubric
CriteriaRatingsPts
This criterion is linked to a Learning OutcomeType of exercise completed
2 ptsMode and details complete
0 ptslimited details
2 pts
This criterion is linked to a Learning OutcomeTime of exercise sessions tracked
1 ptsTime component for each workout included
0 ptsNo mention of time of workouts
1 pts
This criterion is linked to a Learning OutcomeIntensity variables included
2 ptsIntensity variable for each workout included. Heart rate, steps per day and description of intensity.
0 ptsLimited detail on intensity or not mentioned at all
2 pts
Total Points: 5

Prompt- How early should physical activity interventions be implemented for pregnant mothers?
Please answer the question in detail with a 6-8 slide powerpoint. Please cite all sources

Start with a dynamic warm-up for weight you can use a backpack with books in it! Or maybe just a book or anything that has some weight! 40 seconds work/20 seconds rest X5
Round 1
Squats
Pull throughs (in push-up plank position, pull backpack or book from side to side) -do shoulder taps if you don’t have any weight
Reverse lunge-cross bag diagonally down toward hip
Round 2 40/20 X5
High Rows
Jumps or hops over bag
Single leg RDL
RDL ExampleLinks to an external site.
1 minute -half burpee with heartbeat chest press with bag
Leg Burner -30 seconds each X2
Squats
Lateral lunge — side to side
skater plyos
squat jumps
Core 20 seconds each X2
Plank-shoulder tap
Plank-hip taps
Plank-knee tap
Plank-foot tap
***When you have completed the workout, please log your efforts here! Don’t forget to include the FIIT details! Rubric
Daily Exercise Log Rubric
Daily Exercise Log Rubric
CriteriaRatingsPts
This criterion is linked to a Learning OutcomeType of exercise completed
2 ptsMode and details complete
0 ptslimited details
2 pts
This criterion is linked to a Learning OutcomeTime of exercise sessions tracked
1 ptsTime component for each workout included
0 ptsNo mention of time of workouts
1 pts
This criterion is linked to a Learning OutcomeIntensity variables included
2 ptsIntensity variable for each workout included. Heart rate, steps per day and description of intensity.
0 ptsLimited detail on intensity or not mentioned at all
2 pts
Total Points: 5
Previous