Weight Room

Muscle of the day- Latissimus Dorsi

- Standing Physio band row

- Squatting with bouncing medicine ball

- Lat pull down 

Personal Exercises:

- Skipping rope

- Body squats

- Regular plank

- Side plank (both sides)

- Slide and glide

- Straight leg kicks

- Wall sit 

Muscle Of the day- Bicep Femoral

5 Exercises

- Backward lunges

- Bridges 

- Standing hamstring curls (both legs)

- Squats

- Leg lift extensions (both legs) 

I referred to this video to make sure I was going in the right direction: http://youtu.be/SUDeeovoSm

What I can Add to My Blog

After looking at and commenting on my classmates' blogs, one thing I noticed that I should add to my blog is video evidence. I realized what a big difference it makes compared to pictures and how it can help you get better, especially when you look back and reflect. I'm glad we took this class time to comment and look at each others blogs because it helps everyone improve :)

Fitness Thursday- Pond Relay

Since our class played in the snow on Tuesday, we did class fitness today. It was a good fitness block because everyone tried their best and there was a great positive energy. Our relay team consisted of Gaby, Alexis, Sophie, and me. We did 21 laps over all, and I did 5. Our goal at the beginning was 20 laps, so we were very proud that we accomplished that. I liked this fitness because it gave you a chance to rest after you ran. The back of my foot started bleeding while I was running, but I kept going and finished the class. This is one of my favourite fitness exercises and I hope we do it again sometime. 

Best Gym Class Ever :)

Fitness Friday- Yoga

Yesterday, everyone did yoga for fitness day. We followed a workout video, and it was very hard. I know that one thing that I need to improve is my flexibility, so this workout was beneficial to me. I couldn't do some of the exercises, so I modified them so that they were still challenging, but helped me reach my goal. Personally, I don't like the video workouts very much because I find that they are hard for many people to follow, because they work at a fast speed. Also, it is sometimes hard to see the screen and hear what they are saying. Overall, I was able to modify the workout so it helped me reach my goals for the gym block and my long-term goal of becoming more flexible.

Speed Ball

Today, both band classes played speed ball on the lower field together and it was awesome! Everyone participated and tried their best, which made it fun and enjoyable. The energy level was great and I hope we can keep it up there because it makes gym class a lot better for everyone :)

Capture the Flag and Speed Ball

Today was the first gym class we have had in a while because we were preparing for our band performance for the past couple of weeks. The class was really big because we had both Bands and another 8/9 class. We played capture the flag and the speed ball on the lower field, and it was really fun. Mostly everyone participated, which made the class enjoyable. I had never played speed ball before, but it was very fun, and I'd like to play it again sometime when the weather gets better.

November 18- Block Wide Fitness

Yesterday, the block did a fitness that I haven't done before. It was similar to the 30/30 fitness we sometimes do, but this one was 40/20. All the students formed a circle (or something like that) and every 40 seconds, a few different students went into the center and did an exercise of their choice and everyone else followed them. Then we would get a 20 second break to get ready for the next exercise. I liked this fitness because we got a variety of different exercises, but sometimes the level was a little bit low, so I modified the exercise so it would be beneficial to me. Personally, I like this version of the 30/30 better because I like how everyone is working together more and it has lots of leadership opportunities. I hope we do this fitness again sometime.

Paint Balling

About a week ago, I went paint balling for the first time and it was really fun!!! I went with my friends and family and we all had an awesome time. It was a good workout because we had to run, hide, and duck a lot. I definitely would like to go again soon.

 

Fitness Testing #2

Today, the block wide fitness was the beep test. I was very proud of how I did. I achieved my personal best on the beep test and all my other scores improved as well. Below are my scores.

My Scores:
Beep Test ~ 9.1
Sit and Reach ~ Level 1
Body Press ~ 7 full push ups
Body Bridge ~ 1 min 30 seconds
T-Test ~ 12.17 seconds
Max Vertical ~ 250-220= 30
Board Touches ~ 10 touches in 30 seconds

How Do I Impact the Class?

Today, out class played dodgeball and Simran organized it. She did a great job and the class had lots of fun. After the class, Mr. Neufeld talked to our class about how our attitude and attributes impact the class- negative and positive. This got me thinking, WHAT DO I DO THAT MAKES THIS CLASS BETTER FOR EVERYONE? I believe I am a good leader and can help others go in the right direction, but I also listen when it's not my turn to talk. I am always willing to help and am constantly motivating everyone else to try their best and keep going. Even though I am positive most of the time, one thing I do that doesn't help the me or class is that I sometimes get frustrated when people aren't trying and following the rules. I am going to work on not letting my frustration get the best of me in these situations, which will benefit others, as well as help me become a better student.  

Overall, this was a super fun class and I enjoyed playing the different types of dodge ball. I hope we can do it again sometime when we have the small gym or large gym again!

Locomotion

Today, the three of the classes did Locomotion for fitness Tuesday. Overall, I believe I did well, but as a block, we did not do well. Many people were not trying that hard, which made it hard for others to work out as well. But Pallvi, Hardail, Simran, Anusha, Laura, Janelle, and I motivated each other to do our best and pushed ourselves to the end of the 30 seconds or the minute. I did not leave to go and get a drink of water or go outside during the block because I wanted to make sure I didn't cheat myself. Today, my goal was to make sure I was doing the exercises correctly, and overall I achieved this goal. One thing I need to work on is my bunny hops because I sometimes jumped with one foot instead of two. Next time, I hope the class does better as a whole and people motivate everyone else more so every body is successful in the workout.

SULLIVAN HEIGHTS FIELD HOCKEY TEAM 2014

We tied our first game of the season 0-0 and we won our second game of the season 6-1! Hopefully we can keep up the great effort and qualify for Fraser Valleys later on this year!

Fitness Test

Today I did the first fitness test of the year, and I was not happy with how I did and I felt like I should have done better. Below are my scores:

Beep Test: 8.1
T-Test: 12.49 seconds
Max Vertical: 250-220= 35
Board Touches: 12 touches in 30 seconds
Flexibility (sit and reach level): 1
Push ups: 6 full push ups
Body Bridge: 1 min 10 seconds

After the Beep Test:                                      Sit and Reach:

 

Body Bridge:

Max Vertical:

Year Goals

My goals for this year are to build strength, balance and flexibility for both field hockey and Tae Kwon Do. I am going to achieve this by choosing workouts that are good for this type of fitness and continue going to my practices.

Weight room: I did a personal workout that I created with my field hockey coach to help me become a better goalie. Simran, Janelle, and Hardail joined in and it was really fun and a good workout.