Summary of Goal #1
1. Overall, I would have to say that I was successful in achieving my goals and improving my fitness level. The initial goals that I had identified on my green sheet were to be able to complete 18 laps around the gym in 12 minutes (or to be able to run nonstop for 15 minutes), 42 push-ups and 48 curl-ups. During my first training at home, I immediately saw that it would not be easy to achieve my goals quickly since my results were quite distant from where I wanted to end up (my first results included 36 push-ups and 31-curl ups). Running for 15 minutes nonstop was the first goal that I achieved, and this was the only goal that was completed relatively quickly due to the fact that I had previously been part of the track team
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I faced multiple barriers and difficulties throughout my training. The first was running out in the cold. I used my earphones and music to distract myself from the harsh weather, but I believe that the cold was a nuisance to the improvement of my fitness level. However, I was able to go to the gym with my friend (who has a gym membership) and complete most of my action plan there, so the cold wasn’t a major barrier in my path. An important difficulty of mine was being able to schedule two significant time slots every week in order to train and improve my fitness level. With all the homework, tests to study for and readings to complete for my seven college classes, it wasn’t easy to find the time to work out twice every week. However, I pulled through and always managed to train at least 2 hours every week, which was something that really helped me achieve my goals. The most difficult barrier for me was the fact that my results didn’t truly reflect the effort I was putting in my weekly trainings. For examples, during the fifth week of my action plan exercise at school, I put in a lot of effort in my run and got to a heart rate of 120 BPM for the first time (at school). However, I was so tired afterwards that I was only able to complete 37 push-ups. This result didn’t match what I was able to do a couple of days before (45 push-ups), and so this is an example of how investing too much energy in one part of the training impeded my cardiovascular and muscular improvement during my performance of the other exercises that were part of the training. There were also some days where my form was poor or where my mind was preoccupied with other matters(ex: schoolwork, tests, etc.), and these factors also played a negative role in improving my fitness level since they prevented me from doing the best I could during my training
I have many goals as an Athletic Training Student, and continuing my education is the biggest goal in order to be successful in my career and future goals. Eventually, I will earn a doctorate and go on to work at a professional level with a major league soccer team. I also aim to increase the knowledge and awareness of mental health within the field of athletic training.
My workouts are really very intense and I train 5 times a week. I train intensely for 8 weeks minimum followed by 2 weeks of light resistance training to give my muscles and nervous system time to recover and rec...
Physical activity is my weakest area. I only exercised one day of the week and the plan was for six to seven days a week. The most successful and reasonable way that I can work my way up to my goal is to not jump in with both feet and think that I should be over exerting myself because I will lose interest. I enjoy classes such as yoga, spin class, or kickboxing which would be a great way to build up my energy and also be entertaining. Walking for thirty minutes a day is another way to effectively engage my body to be more
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of physical fitness as a whole. It is not enough to periods between your workouts.
I joined my school’s cross country team in the summer. At the beginning we performed pre-season workouts. The training was tough, but my proud personality and the very thought of what I had to gain kept me motivated and helped me push through the pain. Every time I felt like giving up or quitting, I would say to myself, “This pain is only temporary; remember that the reward will be permanent, and it will be worth the pain that I endure today.” I was able to push through the
In order to achieve my main aim, I will firstly have to test my prior
This year my long term goal was to focus more on being consistent with my weaknesses. I wanted pullups by the Open had and luckily they came through in the nick of time. Now I would like to get HSPUs by the time I go home to see my family this summer. I want to keep challenging myself to maximize my capabilities; something I wasn’t comfortable doing until I came to CrossFit Ergon. My ultimate goal is to complete my time in the Army and coach Adaptive Athletes and Veterans.Understanding that I will not always perform at 100% and it will be okay helps me remain confident in my training and motivated to meet new goals. I am here to progress in a sport that takes time, lots of technique and patience. Accepting that there are movements I cannot do (at the moment) and enjoying the little wins here and there, help me remain positive. Being surrounded by such an uplifting coaching staff and community of athletes that have come together like CrossFit Ergon has; it is not hard to find the motivation to come and train often. Show up and do work! Accept that most things won’t happen overnight and that every day is another opportunity to better
Working out doesn't have to start out as a full one hundred percent full body workout but as small increments of workouts and to build up the number of workouts you do and spend small bits of time thinking about why you are actually doing it rather than thinking of an excuse. You might think, “But John I am happy sitting and being
I was never working toward goals set by the program or my trainer. We took what I wanted and the goals that I set for myself and made them my focus of what I’m working toward. I really like being apart of an introspective program that challenges and motivates me to reach my own
Sometimes these dramatic changes in our workout programs (such as increasing volume or intensity) can put too much of a shock on the body. Especially if you see these pro athletes or bodybuilders crazy hard workouts, just because they do it does not mean that it’s right for you. When we are using high rep or intensity sets multiple days a week on the same muscle groups such as drop sets, failure sets and compound sets. This can diminish your energy and take longer for your body to
Come on you can do one more push up! When you’re in the gym you do not have the support of teammates. At crew you will not give up because of the support you have from your teammates behind you. In the gym you can just say, “Oh that set can be done another day,” and give up. We have in crew on Tuesday and Thursday a 2k-meter ergometer (erg) test to see who will be in an 8A boat, that is our eight fastest men of our crew. These are the days that you need your friends behind you pushing you so your time comes true that the couch gives you. I know this might seem harsh but when it is all over with you feel very great about the way you look and how you just pulled on the 2k test.
Throughout the course of this class I have had the opportunity to learn about the physiology of the human body and many different ways that can be used to measure one’s physical fitness level. In order to determine one’s fitness level, multiple tests can be performed to test different aspects of ones fitness and when these tests are combined together can be used to assess one’s overall fitness level. Coming into this class I was unsure of my fitness level and the areas in which I needed to improve, but I figured that my numbers wouldn’t be too terrible since I got to the gym about 3 times a week and spend a great deal of time walking. Taking all of these into consideration I went ahead and tried to assess my fitness level by conducting the
Since I am a Physical Education Paraprofessional, I am required to assess students and their physical abilities based on the “Virginia Wellness-Related Fitness Testing Program” yearly (“Physical Education,” 2012). In order for the students to do their best on these assessments, I must make sure that I prepare them accordingly. In order for me to do this, I provide practice on each portion of the test during warm-ups every time the students come to my class. I also conduct these tests twice a year and use the students’ best score so that they have a higher chance of
Physical training is 90% mental and 10% physical. The most important factor is developing a proper mindset. Your frame of mind guides everything that you do. The right mindset will get you through any challenge. Get your mind right and your body will follow. From this point forward, view physical training as an all or nothing situation. You are either in or out. There is no grey area. The words “I can’t” can no longer be part of your vocabulary. Do not give yourself permission to miss a meal or a training session. Do not make or accept excuses for not following through. There are no excuses. Trust this system. Trust yourself. Follow the programs. Failure is not an option.