Set Up: the initial set up of the exercise, how does somebody get into it
Cues/Focus: What to focus on when getting into the exercise, during the exercise and if any movement is involved in the exercise.
- The leg angle stretch standing up.
Set Up: Find a wall. Sit on your knees from the wall. Bring one knee cap up, the other knee cap behind on the ground as close to the wall as you can, with the feet of the same leg up on the wall. Rise your chest up.
Cues/Focus: You will feel a stretch on the tibia of the leg whose knee cap is on the floor towards the wall.
2) The leg angle stretch bowing down.
Set Up: Sit on your knees from the wall. Bring one knee cap up, the other knee cap behind on the ground as close to the wall as you can, with the feet of the same leg up on the wall. Bend your upper body down with the hands on each side of the front leg.
Cues/Focus: You will feel a stretch on the tibia of the leg whose knee cap is on the floor towards the wall. You can increase or decrease the stretch with the distance of the knee cap of back leg from the wall.
3) Wall slides
Set Up: Stand up with the back on a wall. Move legs about 15 degrees ahead. Your entire upper body back should touch the wall, move it so.Then, while keeping the shoulders and the back on the wall, move your hands up touching the wall with them.
Cues/Focus: Your lower-mid back and shoulders might release from the wall while trying to move the hands up. Try to maintain contact with the wall as your top priority and work from there.
4) the elbow to the feet stretch.
Set Up: Stand straight on your knees, bring one knee up. move the other back and straighten it. Both hands stand on the other-side of your not straightened leg. Move your hand closest to your not straightened leg up and then as low with its elbow as possible.
Cues/Focus: You should feel a stretch on your none straightened leg. Most of the stretch will be close to the hip. If you straighten your straight leg more, you can feel a stretch there too. focus on keeping the straight leg straight.
5) The back rounding stretch.
Set Up: Get on your hands and legs like a baby. while keeping the hands, shoulders and lower body in the same position, move your chest and belly up and down as far as you can. Your neck can move accordingly don’t focus on it or break it.
Cues/Focus: Try to maintain your shoulder’s and leg’s position from changing.
Describe the aspect of your goal(s) you were most successful in achieving and the benefits experienced throughout the program.
The ‘just do it’ aspect. I did it. and it was easy to maintain. Expected need for perseverance will not be an obstacle alone when considering a workout program. I was able to increase the intensity about 1 or 2 weeks after increasing the rest time from 24h to 48h (spacing my workouts).
Describe the aspect of your goal(s) you were least successful in achieving and why you felt you were not successful.
I probably didn’t apply enough willpower at some of the early weeks, however I can only speculate now.
Did your diet change during the course of your program?Why and how?
I am eating much more than before, however I don’t remember if this was before or after the program.
What was the most important thing you learned about yourself by following through on your personal fitness program?
I am sometimes able to do more than my senses lead me to infer.
Would you approach the course differently now that you know the process?
Yes, I would start with a much more simple set of movements.
Will you set goals for yourself after the course?
Probably maintenance as I have done last time, or continued progressive overload.
What are the 3 main things that you will remember from the course?
Results can take a few weeks of time to appear or/and 48h vs 24h hour rest time made a decisive difference. Measurable short-term goals continue to make a world of difference and will continue to be a defining part of any training I want to do.
What did you enjoy about the course?
The simplicity and freedom and ability to go back and redo.
What did you not enjoy about the course?
What would you change about the course?
Week 7 Questions
What will motivate you to continue to be active in the future?
Looking in the mirror. Feel like I did work.
How do you see yourself living an active lifestyle?
Eating well, keeping good posture and exercising.
What are three benefits of a healthy active lifestyle?
More energy, More lifetime, Less brain aging
What are three possible consequences of a sedentary lifestyle?
increased risk for certain cardiovascular diseases.
decrease in skeletal muscle mass
loss in range of motion
Give two examples of healthy fats.
Week 6 Questions
What’s the point of doing a warm up?
prevent muscle strain
What constitutes a successful warm up?
Increased blood flow
What’s the point of doing a cool down?
To avoid fainting and heart stress
When is the best time to stretch and why?
Before, to avoid injury and after to break muscle into more pieces to grow
Why is stretching important?
to avoid injury and to maintain range of motion
Give two examples of healthy snacks that you can munch on while studying.