Assignment 5 Assignment 5 Brag Piece Brag Piece

By: Kendra Stoner By: Kendra Stoner July 2010July 2010

In the BeginningIn the Beginning

My plan My plan Improve core strengthImprove core strength Commit to fitness routineCommit to fitness routine Improve leg and arm strengthImprove leg and arm strength Improve nutritionImprove nutrition Stay activeStay active

Beginning paragraphBeginning paragraph My starting fitness level for PE 10 was good, I was active in volleyball and 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 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 achievable. I already new the importance of having a fitness routine and knew I could improve on my nutrition habits.I could improve on my nutrition habits.

Starting fitness – fairly good – examples; I was playing club volleyball and 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.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 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 sports my entire life. Examples; I have kept active over the years through soccer, volleyball, softball, dance classes, gymnastics, yoga, weight training, soccer, volleyball, softball, dance classes, gymnastics, yoga, weight training, basketball, football, swimming, etc.basketball, football, swimming, etc.

Old view of nutrition – my old view of nutrition was average. In the past I felt I 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 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. during sports, I now understand the importance and drink lots of fluids.

Personal GoalsPersonal Goals During this course I achieved my goals to:During this course I achieved my goals to:

stay active – I am active almost everyday, from light walks to swimming to high intensity trainingstay 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 outlookImprove 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 eatingMaintain 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 shapeKeep 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 activitiesHave 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 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 sportsLeg 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 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 sizesof different healthy food groups, and watch my portion sizes

I achieved my goals because:I achieved my goals because: I pushed myself to accomplish my sports goalsI pushed myself to accomplish my sports goals I trained hardI trained hard I made sure I had a variety of fun activitiesI made sure I had a variety of fun activities I enjoy a healthy and active lifestyleI enjoy a healthy and active lifestyle

Fitness Test 1Fitness Test 1

Good resultsGood results Already fairly fit and activeAlready fairly fit and active My results were:My results were:

73 step test73 step test 20 push ups20 push ups 50 sit ups50 sit ups 9:50 Aerobic run9:50 Aerobic run 12 inches sit & touch12 inches sit & touch Excused from squat thrustExcused from squat thrust

What I LEARNED about myselfWhat I LEARNED about myself

3. I like having fun with exercise such as water fights with friends

1. Committing to a daily stretchingroutine increases my flexibility and improves my recovery time

2. I can achieve my Dreams and Goals if I challenge myself

What didn’t workWhat didn’t work SquatsSquats

At first my knees were bothering me and I was excused from squats on 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 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 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 completing 14 squats. Today for my third fitness test I again improved and have shown myself that I can do squats.and have shown myself that I can do squats.

Power HitsPower Hits At first my power hits in volleyball were only moderately hard. After getting 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 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 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 my training, put power behind my hits and go for it that I have the strength to be a powerful hitter.powerful hitter.

Variety of activitiesVariety of activitiesLow Low intensityintensity

Yoga – flexibility, strength Yoga – flexibility, strength Playing at the beach - cardioPlaying at the beach - cardio Bocce Ball – strength, flexibilityBocce Ball – strength, flexibility

Moderate Moderate intensityintensity

Swimming – strength, cardioSwimming – strength, cardio Skateboarding – flexibility, Skateboarding – flexibility, cardio and strength cardio and strength

Hiking – cardio & strengthHiking – cardio & strength

High High intensityintensity

Court Volleyball – strength, Court Volleyball – strength, cardio & flexibilitycardio & flexibility

Soccer – strength, cardio & Soccer – strength, cardio & flexibility flexibility

Beach Volleyball – strength, Beach Volleyball – strength, cardio & flexibilitycardio & flexibility

My ImprovementsMy Improvements My biggest improvements were as a result of my My biggest improvements were as a result of my

training with the BC Summer Games Volleyball Teamtraining 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

Fitness Test 2Fitness Test 2

Great resultsGreat results Improved fitness levelImproved fitness level My results were:My results were:

96 step test (73)96 step test (73) 31 push ups (31) 31 push ups (31) 81 sit ups (50)81 sit ups (50) 8:25 Aerobic run (9:50)8:25 Aerobic run (9:50) 15 inches sit & touch (12)15 inches sit & touch (12) 14 squat thrust (excused)14 squat thrust (excused)

Results from Fitness Test 1 in brackets Results from Fitness Test 1 in brackets

My Accomplishment #1My Accomplishment #1 I set a goal in December 2009 which I shared with my club volleyball coach. I told him I 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 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 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 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 the Summer games is the best experience I have had so far in playing team sports. Our team won a Bronze medal.team won a Bronze medal.

Kendra Stoner - # 11

My Accomplishment #2My Accomplishment #2 I set a goal at the end of grade 9 that I was going to complete PE 10 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 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 ahead in my classes and knew I was disciplined enough to complete the course on my own. course on my own.

I am proud that I learned how to get involved in the Learn at home program, 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, that I worked through the assignments, completed all the fitness logs, handed in all my work on time and had fun learning this way.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 I am most proud of myself for completing over 175 hours of fitness which is well over the required 100 hours. well over the required 100 hours.

My Accomplishment #3My Accomplishment #3 Athletic Achievement – my friend and I received Fitness Awards at the 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 Dover Bay Sports Banquet at the end of the school year. I received this award for participating in my schools volleyball and soccer teams. award for participating in my schools volleyball and soccer teams.

My Accomplishment #4My Accomplishment #4

Dover Bay Soccer TeamDover Bay Soccer Team 22ndnd place on Vancouver Island place on Vancouver Island Position – keeper – May 2010Position – keeper – May 2010

My Accomplishment #5My Accomplishment #5

Nanaimo Volleyball ClubNanaimo Volleyball Club Vancouver Island ChampionsVancouver Island Champions Position – power – jersey # 2Position – power – jersey # 2

My Accomplishment #6My Accomplishment #6

Vancouver Island High school Beach Vancouver Island High school Beach Volleyball – June 2010 Volleyball – June 2010

ConclusionConclusion The things that made the biggest difference in helping me get fit and live a healthy The things that made the biggest difference in helping me get fit and live a healthy

lifestyle were: lifestyle were: Setting goals Setting goals - Documenting my efforts- Documenting my efforts Getting proper sleepGetting proper sleep - Eating healthy & drinking lots of fluids- Eating healthy & drinking lots of fluids Having a variety of activities Having a variety of activities - Allowing recovery time after high level exercise - Allowing recovery time after high level exercise Pushing myself Pushing myself - Staying motivated - Staying motivated

I feel very fit and healthy. I feel like the efforts I have made these past few months have 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.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 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.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 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. and doing things with family and friends.

The new viewpoint I have on fitness, health and nutrition is that your talent will only take 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 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. exercise that will keep you on top of being fit and living a healthy lifestyle.

THE ENDTHE END