Writing assignment 5

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  • 1. Assignment 5 Brag Piece By: Kendra Stoner July 2010
  • 2. In the Beginning
    • My plan
      • Improve core strength
      • Commit to fitness routine
      • Improve leg and arm strength
      • Improve nutrition
      • Stay active
  • 3. Beginning paragraph
    • My starting fitness level for PE 10 was good, I was active in volleyball and soccer. My plan to improve my core strength & leg and arm strength was achievable. I already new the importance of having a fitness routine and knew I could improve on my nutrition habits.
    • Starting fitness – fairly good – examples; I was playing club volleyball and school soccer, worked out at the gym, went to yoga classes and went for runs.
    • Old view of fitness – my old view of fitness was good, I have played on team sports my entire life. Examples; I have kept active over the years through soccer, volleyball, softball, dance classes, gymnastics, yoga, weight training, basketball, football, swimming, etc.
    • Old view of nutrition – my old view of nutrition was average. In the past I felt I ate too much junk food which I now control. I didn’t always keep hydrated during sports, I now understand the importance and drink lots of fluids.
  • 4. Personal Goals
    • During this course I achieved my goals to:
      • stay active – I am active almost everyday, from light walks to swimming to high intensity training
      • Improve my energy – by being active I have increased energy and a positive outlook
      • Maintain a healthy weight – I lost a couple pounds through all the exercise and healthy eating
      • Keep in shape – through a variety of sports and activities I have kept in shape
      • Have fun exercising – I did team sports and got together with friends for summer fun activities
      • Core Strength – I have improved my core and have noticed defined muscles in my stomach
      • Leg and arm strength – I have improved my strength through training exercises and sports
      • Nutrition – I watch what I eat, limit junk food, select healthy choices, ensure I’m getting a variety of different healthy food groups, and watch my portion sizes
    • I achieved my goals because:
      • I pushed myself to accomplish my sports goals
      • I trained hard
      • I made sure I had a variety of fun activities
      • I enjoy a healthy and active lifestyle
  • 5. Fitness Test 1
    • Good results
    • Already fairly fit and active
    • My results were:
      • 73 step test
      • 20 push ups
      • 50 sit ups
      • 9:50 Aerobic run
      • 12 inches sit & touch
      • Excused from squat thrust
  • 6. What I LEARNED about myself 3. I like having fun with exercise such as water fights with friends 1. Committing to a daily stretching routine increases my flexibility and improves my recovery time 2. I can achieve my Dreams and Goals if I challenge myself
  • 7. What didn’t work
    • Squats
      • At first my knees were bothering me and I was excused from squats on my 1st fitness test. After doing knee bends and seeing Dr. Avender for Active Release Therapy, I was able to improve in the 2nd fitness test by completing 14 squats. Today for my third fitness test I again improved and have shown myself that I can do squats.
    • Power Hits
      • At first my power hits in volleyball were only moderately hard. After getting advice from my coach and teammates to use both arms in the upward jump I have been able to add strength and power to my hits. I have learned that if I trust my training, put power behind my hits and go for it that I have the strength to be a powerful hitter.
  • 8. Variety of activities Beach Volleyball – strength, cardio & flexibility Soccer – strength, cardio & flexibility Court Volleyball – strength, cardio & flexibility High intensity Hiking – cardio & strength Skateboarding – flexibility, cardio and strength Swimming – strength, cardio Moderate intensity Bocce Ball – strength, flexibility Playing at the beach - cardio Yoga – flexibility, strength Low intensity
  • 9. My Improvements
    • My biggest improvements were as a result of my training with the BC Summer Games Volleyball Team
    2. Passing - I worked hard on being in a better position, keeping low, and putting my weight forward on my toes so I could react quickly. Being one of the top passers on our team and making good passes confirmed to me that I had improved 1. Arm Strength – through push ups and power hitting repetition I improved the power in my hits – winning points in games and comments from my coach and parents confirmed to me that I had improved
  • 10. Fitness Test 2
    • Great results
    • Improved fitness level
    • My results were:
      • 96 step test (73)
      • 31 push ups (31)
      • 81 sit ups (50)
      • 8:25 Aerobic run (9:50)
      • 15 inches sit & touch (12)
      • 14 squat thrust (excused)
      • Results from Fitness Test 1 in brackets
  • 11. My Accomplishment #1
    • I set a goal in December 2009 which I shared with my club volleyball coach. I told him I wanted to work hard all club season so that I would improve my volleyball skills and when try-outs came up in June of 2010 I would be selected for the Vancouver Island BC Summer Games Volleyball Team. I accomplished this goal during this PE course and the Summer games is the best experience I have had so far in playing team sports. Our team won a Bronze medal.
    Kendra Stoner - # 11
  • 12. My Accomplishment #2
    • I set a goal at the end of grade 9 that I was going to complete PE 10 through the Learn at home program during the summer. I wanted to get ahead in my classes and knew I was disciplined enough to complete the course on my own.
    • I am proud that I learned how to get involved in the Learn at home program, that I worked through the assignments, completed all the fitness logs, handed in all my work on time and had fun learning this way.
    • I am most proud of myself for completing over 175 hours of fitness which is well over the required 100 hours.
  • 13. My Accomplishment #3
    • Athletic Achievement – my friend and I received Fitness Awards at the Dover Bay Sports Banquet at the end of the school year. I received this award for participating in my schools volleyball and soccer teams.
  • 14. My Accomplishment #4
    • Dover Bay Soccer Team
    • 2 nd place on Vancouver Island
    • Position – keeper – May 2010
  • 15. My Accomplishment #5
    • Nanaimo Volleyball Club
    • Vancouver Island Champions
    • Position – power – jersey # 2
  • 16. My Accomplishment #6
    • Vancouver Island High school Beach Volleyball – June 2010
  • 17. Conclusion
    • The things that made the biggest difference in helping me get fit and live a healthy lifestyle were:
      • Setting goals - Documenting my efforts
      • Getting proper sleep - Eating healthy & drinking lots of fluids
      • Having a variety of activities - Allowing recovery time after high level exercise
      • Pushing myself - Staying motivated
    • I feel very fit and healthy. I feel like the efforts I have made these past few months have put me in top shape. I have trained harder this summer than I ever have.
    • This course has allowed me to reflect on the active lifestyle that I have and made me feel good about myself and the goals that I accomplished.
    • I plan to continue to be active and healthy my entire life. I enjoy sports and getting out and doing things with family and friends.
    • The new viewpoint I have on fitness, health and nutrition is that your talent will only take you so far, it is the hard work, dedication and looking after yourself through diet and exercise that will keep you on top of being fit and living a healthy lifestyle.
  • 18. THE END