New Fitness Plan

Since I didn't get to complete my 5 week fitness plan over the work expereince break. Starting from next semester, I am going to make a plan which will not only benefit me but also benefit my soccer season. With this plan, I intend to increase my fitness which I was not able to this year.

For this plan , I've given myself one rest day which is Saturday but I usually work all day which tires me out. Therefore I will be working out from Sunday to Friday.

On Sundays: I will have a soccer game starting from April but before I will be doing a 40 minute high intensity workout consisting of various workouts.
-30 Jumping Jacks 
-10 Pushups
-50 High Knees
-10 Burpees
-25Crunches
-25 Squats with weights
-2 min plank
-25 crunches
-10 pushups
-25 Jump Squats
-30 Jumping Jacks 
-1.5 min Wall Sit
-2 min plank
-50 High knees
End off with stretching

On Mondays, I will be on an elliptical trainer which I have at home and where I will gradually increase the ramp in six minute interval then lowering it for two minutes, giving myself a rest. I feel like this will really push my endurance and cardio. 

On Tuesdays, I will just go for a 1 km jog because I will be having practice. 

On Wednesdays, I will be doing an 35 minute workout. This will be 20 seconds of doing the activity and 10 seconds of getting ready for the next. I will start off with burpees, mountain climbers, long jumps, squat jumps, high jumps, high knees, jump kicks, side/side lunges and repeating this 8 times. And end off with 5 minutes of stretching. 

On Thursdays, again a 1 km jog and having practice on top of that. 

On Fridays, I have creating a little intenser workout since I will have a rest day on Saturday. 

Warmup: Jog, Skipping, Shuffling, High Knees, Butt Kicks
Workout:

• 2 Mins Of Stair Climbing
• 1 Min of Fast Feet
• 1 Min of Sprinter Sit-up
• 1 Min of Flutter Kicks
• 1 Min of Lunges Jump
• 1 Min of Frog Jumps
• 3 Mins of Invisible Rope Jump
• 3 TIMES

This is my fitness plan for next semester which I know will help with my endurance and soccer season. I know what I will be doing for 6 days with the one rest day and in the beginning,I may be a little sore and only work out 4 days a week but after the first 2 weeks, my goal is to be working out almost everyday. 

Movement Video

Muscle	Origin	Insertion	Movement
Bicep brachii	Arm	Radial tuberosity	Bend Arm
Pectoralis Major	Clavicular Head:medial half of the clavicle	Crest of the greater tubercle of the humerus	Extend Arm Together
Tricep Brachii	Infraglenoid tubercle of scapula	Posterior olecranon process of ulna	Extend ARm
Deltoid	Spine of scapula	Deltoid tuberosity of humerus	Rotate Arm
Latissimus Dorsi	Lower three or four ribs	Floor of intertubercular groove of humerus	Extend arm back
Gluteus Maximus	Butt	Gluteal tuberosity of the femur and iliotibial tract	Squat down
Gastrocnemius	Femur	Artelis Tendon	Tippy Toe
Rectus Abdominis	Pubic Crest	Ribs	Situp
Iliopsoas	lumbar spine	Hip	Lift leg up
vastus medialis	Middle Hamstring	Tibia	Extend at knee
Rectus Femoris	Inner Thigh	Tibia	Bend Leg at knee
Adductor Longus	Inner Thigh	Pubic Bone	Extend Leg Out

Final Buddy Reflection

PE LEADERS- 

1. From the first lesson, the kids loved it but the second lesson wasn't as good. We learned that the want to play new games and be more prepared to what we're going to say, instruction wise.

2. The biggest challenge was having games that go with their ciriculum and getting their attention.

3. The best part for me was to seeing their reaction and cheering when we told them what their going to do today. 

4. Some improvements if I had another month was try finding new,fun games with little instructions and if they do have instructions, be clear. 

PE BUDDIES-

1. They love when we participate with them and talk and just be big buddies.

2. I didn't really change the way I am because I've always loved kids since  I have a lot of little cousins and take care of them. 

3. The highlight of being PE buddies was when one of my buddies from the grade 2/3 class make me a friendship bracelet for being her buddy.

CONCLUSION-

Lesson planning: 5/5

Organization: 5/5

Clarity : 4/5

Teamwork: 5/5

Improvement: 4/5

YOU- 

Interaction: 5/5 

Improvement : 4/5

Shin Splits

Shin splits occur along your shins which is the front part of your tibia. When you play stop-start sports such as soccer, basketball or running on hard surfaces. When there's a lot of impact on your shin or pressure that causes shin splits. There aren't many treatments for shin splits except icing, resting on an elavation which is a suggested time of two weeks. Your shins swell and inflate causing pain, weakness and numbness. Females have a more risk of shin splits due to stress fractures. To avoid shin splits wear proper footwear, insoles, avoid running on hard surfaces and warm up well. Shin splits have very painful if they aren't treated and paid proper attention to. 

Here's an athlete that has shin splits and this is how she has treated it. She will still continue to play since she wrapped her shin splits the proper way. 

Biological Molecules Lab

Lipids

Starch

Sugar

Lung Lab

The lungs in real life are different because they are not hollow and are more spongy that have flexible tissue. Also, there are brochioles and brochi which branch out. Althought the idea of inhaling and exhaling is the same. Our lungs inflate when our diaphragm is pulled out and when our diaphragm relaxs the air is breathed out and our lungs deflate. 

Digestive System Interesting Post

I'm doing my interesting post on IBS ( Irritable Bowel Syndrome) This is the first I have ever heard of this syndrome which is why it caught my attention.

IBS is a functional gastrointestinal disorder meaning tht the symptoms are caused by the changes in the GI tract. IBS is not a disease but a group of symptoms that occur that the same time. For this name, IBS was called colitis, mucous colitis, spastic colon, nervous colon, and spastic bowel. You are diagnosed with IBS when you feel abdominal pain/discomfort, three times a month for a duration of three months without any other disease or injury.reserchers have said IBS may be leading with physcial and mental health problems. Other symptoms may include:

• diarrhea—having loose, watery stools three or more times a day and feeling urgency to have a bowel movement.
• constipation—having fewer than three bowel movements a week. During a bowel movement, stools can be hard, dry, and small, making them difficult to pass. Some people find it painful and often have to strain to have a bowel movement.
• feeling that a bowel movement is incomplete.
• passing mucus—a clear liquid made by the intestines that coats and protects tissues in the GI tract.
• abdominal bloating.

IBS is classified into four different categories:

• IBS with constipation (IBS-C)
  • hard or lumpy stools at least 25 percent of the time
  • loose or watery stools less than 25 percent of the time
• IBS with diarrhea (IBS-D)
  • loose or watery stools at least 25 percent of the time
  • hard or lumpy stools less than 25 percent of the time
• Mixed IBS (IBS-M)
  • hard or lumpy stools at least 25 percent of the time
  • loose or watery stools at least 25 percent of the time
• Unsubtyped IBS (IBS-U)
• hard or lumpy stools less than 25 percent of the time
• loose or watery stools less than 25 percent of the time

A series of tests can show if you have IBS such as stool test, lower GI series, and Flexible sigmoidoscopy and colonoscopy. IBS does not have a cure but symptoms have can be treated with change in diet, medications, probiotics and therapies for mental health problems.