FITNESS AND LIFESTYLE ACTIVITIES [6x10]

(30%)
Name:

Due Dates: Sept 18, Sept 25, Oct 2, Oct 30, Nov 13, Nov 27
1. Students will complete a total of 6 fitness and lifestyle activities from the following list
outside of class time as per the course plan. Take a picture while doing each activity!

Fitness & Lifestyle Activities:

You cannot complete the same activity twice!
**Please note that all workouts must be a MINIMUM of 20 minutes
See Free Fitness Resources on Moodle for ideas!

Online Pilates Online Yoga Workout Nature Walk Outdoor Activity

Workout
Online Boxing Online Strength Online Cardio Outdoor Hike
Workout Workout Workout
Online Core Workout Online Sport Skills Outdoor Park Online HIIT or Tabata
Workout Workout Workout
Cook and eat a meal Sleep for 8 hours Screen free evening Cook and eat a
with a family member (ask a family member (ask a family member vegetarian meal
to take a picture for to take a picture for
you) you)

2. After completing the workout, fill in the following activity chart and submit on Moodle as a pdf file
before the due date. Please answer each question in detail and explain your experience fully.
Your responses to all questions other than the first two should be a short paragraph.

Name of activity: Online Yoga Workout

Date you are completing the activity: November 25 2022, 6:34

Why did you choose this activity? I chose this activity because I wanted to reduce my
stress, meaning a better stress management, which would result a better mental health, and
could help me deal with the way I eat, since the way I eat depends on my stress, so having
less stress would result in a better and healthy eating, which could help for a minor weight
loss and finally help for better quality sleep. Since I decided that this activity would help me
with multiple factors on longer basis and it doesn’t require that much intensity as a workout!

Insert a picture of you completing the activity here (make sure that your face is
visible!):

Summarize the activity and include specific examples from your experience:

During this activity, I decided to start with the child pose during 30 seconds, then proceeded
to do rag doll and holding the position for 30 seconds, the dog for a minute, half-moon back
bent for 40 seconds, std bow for almost 45 seconds, the plank for 2 minutes, locust, for this
pose I had to repeat it three times for 15 seconds , toe stand for 20 seconds, camel stand for
30 seconds, bow for 1 minute, balancing stick during 20 seconds and the eagle for 10
seconds, but I had to repeat this pose six times in total. After finishing it once, I decided to
repeat it one more time and I felt all sketched out.

What did you enjoy most about this experience? Explain why.
The thing I enjoyed most about this experience was the fact that each pose brought a certain
relaxation, because after all I was relaxing and breathing in and out while holding the
positions, some positions like the plank made me tired, meaning that I need to take a nap. But
I resisted to the temptation and the silence while I was doing the workout was making me
comfortable and even if my body isn’t really elastic, meaning that it stretches easily, I was still
able to have a moment of relation while doing the poses like the camel stand which was a
pain killer for my back! They each served as a stretch for each muscle groups and it really felt
wonderful at end, after repeating it twice, during the day I felt more active and my sleep was
better compared to other nights!

What did you find most difficult about this experience? Explain why.

The thing I found most difficult this experience was the fact that each pose brought a certain
pain, well most of them, some were a bit painful like the locust, even if I had to hold it for 15
seconds, it was really hard to keep my hands grabbed to my legs, which resulted a bit of pain
while I was stretching. Another thing that was unpleasant was the fact when I had to do the
eagle position and it was hard because I had to keep my balance on one foot for 30 seconds,
but I was barely able to hold it 10 seconds, so that’s why I decided to divided it in 3 repetitions
in order to sum up to the 30 seconds. The fact that I started getting uncomfortable while
having my knees while doing the child pose it was explained because I was touching my
bones the ground and I to adjust my position to make it more comfortable in order to hold
longer.

Would you do this activity again? Explain why or why not.

Yes, I would do it again because it is one of the greatest way to relax the mind and the body
at the same time, it helped me feel easier, reduce my stress and be more productive during
the day, it may hurt, but it still results to the same outcome if all poses are done correctly, and
I am sure that if it was done on a long term basis, it would have greater effects that would
help the body stay healthy and reduce the ruptures of muscles when doing workouts that
require more energy and intensity. That’s why I would recommend everyone to do it , I plan to
do it every day from now on!
 FITNESS AND LIFESTYLE ACTIVITIES GRADING RUBRIC
[6x10]

All of the following Some of the following None of the following

details are included: details are included: details are included:
Details Included name of activity and name of activity and name of activity and
[1] date of completion date of completion date of completion
[1] [0.5] [0]
Activity Choice A detailed explanation An explanation of the No explanation of the
of the activity choice activity choice is activity choice is
[1] is included included included
[1] [0.5] [0]
A picture of you A picture of you A picture of you
completing the activity completing the activity completing the activity
Picture is included and your is included, but your is not included
[1] face is visible face is not visible [0]
[1] [0.5]
Activity The activity is The activity is The activity is not
summarized in detail summarized but no summarized
Summary and specific examples specific examples are [0]
[2] are provided provided
[2] [1]
Most enjoyed aspect Most enjoyed aspect Most enjoyed aspect
of the activity is of the activity is of the activity is not
Enjoyment clearly defined and defined and somewhat defined or explained
[2] explained explained [0]
[2] [1]
Most difficult aspect of Most difficult aspect of Most enjoyed aspect
the activity is clearly the activity is defined of the activity is not
Difficulty defined and explained and somewhat defined or explained
[2] [2] explained [0]
[1]
Doing the activity Doing the activity Doing the activity
again is discussed again is discussed but again is not discussed
Future and a detailed an explanation is not [0]
[1] explanation is provided
provided [0.5]
[1]