Week 7

Workout 1:

(Repeat x2)

30 jumping jacks

20 squats

20 sumo squats

10 jumping squats

15 lounges (on each leg)

20 sit ups

20 side sit ups (on each side)

20 side to side curls ups

15 leg raised sit ups

15 leg raises

15 donkey kicks (on each side)

15 side donkey kicks (on each side)

1 min plank

Workout 2 :

Week 7 Questions:

a) The point of a warm up is to prepare your body for physical activity. A proper warm up increases body temperature, heart rate and breathing rate and also helps you mentally prepare for excercise.

b) To make your warm-up effective, you need to do movements that increase your heart rate and breathing, and slightly increase the temperature of your muscles. A good indication is warming up to the point where you have raised a light sweat.

c) The overarching goal of a cool-down is to reduce heart and breathing rates, gradually cool body temperature, return muscles to their optimal length-tension relationships, prevent venous pooling of blood in the lower extremities, which may cause dizziness or possible fainting.

d) There is some evidence that regular static stretching outside periods of exercise may increase power and speed, and reduce injury. The best time to stretch is when the muscles are warm and pliable. This could be during a yoga or pilates class, or just after exercising.

e) While sleep requirements vary slightly from person to person, most healthy adults need between 7–9 hours of sleep per night to function at their best. I do get enough sleep most of the time and especially this week with social distancing i have plenty of time to sleep and make up for the sleep i have lost.

f) Over time, continued sleep deprivation raises the risk for a number of chronic health problems, including obesity, diabetes, high blood pressure, and heart disease. Insufficient sleep can also leave you more vulnerable to mental health issues such as depression and anxiety.

g) Some healthy snacks to munch on while studying are almonds, dark chocolate, fruit and yogurt. What will motivate me to stay active in the future is seeing results and the feeling of accomplishment i get after a workout.

h) I see myself living an active lifestyle by continuing to work out as much as possible and living a busy lifestyle. A sedentary lifestyle and lack of physical activity can contribute to or be a risk factor for anxiety, cardiovascular disease and depression.

i) Two examples of healthy fats are avocados and nuts.