Stretching and Agenda

Good Morning!
There have been many questions about stretching, so I thought I would share two articles from Runner's World that addresses this issue. Please read the following:

1. Should I Stretch Before Running
2. Should You Stretch Before Running?

Once you have read the articles, please do the following:

1. Complete Fitness and Wellness Plan
2. Run or Exercise.

Thanks A and A

Health and Fitness Plan Workshop

Good Morning!
It is time to complete your fitness and health plans. I randomly reviewed student documents and noticed that the majority of students have not completed either, thus we are going to work on them for the next couple of days. This means that you will need to make up Thursday's fitness day on your own time. Here's a list of things that need to get done:

1. Fintess Plan
2. Health Plan
3. 3 Weekly Reflections

Just a reminder: You cannot earn credit for PE or health if you don't complete the projects!

Week 4, Day 2

Good Morning!
I am sorry that I did not post yesterday. I just wanted to remind people of two things:

1. The class should be currently following Week 4, Day 1 of the C25K app.
2. Please sign up for your B5K t-shirts. Here's the link: T-shirts
3. The culminating assessment for this class is on Saturday, May 30th @ 7pm. If you cannot make it, please let me know ASAP.

HW: Please be ready to get feedback on your fitness and wellness plan.

Week 3, Day 1

Good Morning!
Today we begin our first day in week 3. If you feel like you can continue at this pace, please follow the outlined running schedule. If not, please repeat week 2, day 1. During April Break you can catch up by following week 3, day 1-3 C25K schedule. How does that sound?

1. Overview of the week.
2. C25K
3. Stretches

Homework Reminder: Your draft exercise/fitness and wellness plan is due on Thursday, April 16th. Yes, I know I put Thursday.

Week 3, Day 1 Schedule (28 minutes)

5 Minute Brisk Walk

Jog 90 seconds, walk 90 seconds

Jog 3 minutes, walk 3 minutes

Jog 90 seconds, walk 90 seconds

Jog 3 minutes, walk 3 minutes

Cool down 5 minutes

Week 2, Day 3

Good Morning! A little snow never hurt anyone, so we are going out to exercise. As noted by Wayne Gretzky, "you miss 100% of the shots you don’t take."

Week 2, Day 3 

1. 5 minute brisk walk
2. 90 seconds walking, 2 minute walking (21 minutes)
3. 5 minute cool down

Homework

Please don't forget to work on your exercise and wellness plan. Drafts are due on Wednesday, April 15th. 

Fitness and Wellness Plans

Good Morning!
We will break from the C25K today so we can begin working on our fitness and wellness plans. There we be very little class time to complete this work, so please use your time wisely.

1. Review both assignments and answer questions.
2. Write a reflection.
3. Work on fitness plan and/or
4. Wellness Plan

Due Date: Both plans are due by next Wednesday, April 15.

Week 2, Day 2

Great job yesterday! Most people are really getting into the groove of running. Here's a couple of reminders:

1. You must log your exercise in order to earn credit for standards.
2. You must exercise at least 4 times a week. 
3. You must capture baseline data for this week (pedometer) so that you can set a realistic goal for the future. 

Tomorrow will focus on creating an exercise plan.

Keep up the fantastic work!

A & A 

Week 2, Day 1

Good Morning!
Did you go outside this weekend and walk or engage in some other physical activity? If not, please think about this next weekend. Just a reminder that in order to meet the standards of this course, you must be active 4 days a week. You can do it!

Today's workout

1. Brisk 5 minute walk
2. Alternate 90 seconds of running with 2 minutes of walking (20 minutes)
3. 5 minute cool down

Exercise Plan

Please check your Google Docs for the exercise plan 

Day 2 C25K & Debrief

Today's Agenda

1. Review Workout
2. Stretching, drinking, and relaxing
3. Begin share out of goals

Week 1, Day 2
Brisk 5 minute walk

Alternate 60 seconds of jogging with 90 seconds of walking for a total of 20 minutes (you will be running 8 and walking 12)

Cool Down 5 Minutes

Homework

Read fitness article (go to Blog #1)

Week 1, Day 1 & Wellness Plan

Today's Agenda

1. Review C25K workout (see below)
2. Share out fitness goals
3. The importance of water

Week 1, Day 1

Brisk 5 minute walk

Alternate 60 seconds of jogging with 90 seconds of walking for a total of 20 minutes (you will be running 8 and walking 12)

Cool Down 5 Minutes

How much water do you need?

Every day you lose water through your breath, perspiration, urine and bowel movements. For your body to function properly, you must replenish its water supply by consuming beverages and foods that contain water.

So how much fluid does the average, healthy adult living in a temperate climate need? The Institute of Medicine determined that an adequate intake (AI) for men is roughly about 13 cups (3 liters) of total beverages a day. The AI for women is about 9 cups (2.2 liters) of total beverages a day. 8 ounce glasses of water = 1.9 liters. 

Welcome to the C25K

Welcome to the C25K class. By the end of the class, every person should be able to walk/run a 5K race. You might be thinking “there is no way”, but keep an open mind and open heart and together we will overcome the physical and emotional challenges of exercise.

1. Review Course Descriptor (HERE)
2. Read Articles 1. (Exercise Plan) & 2. (Fitness Plan) & 3. (Walk off 10, 20, 30 pounds) & 4. (Fitness Plan for Every Man).
3. Based on Articles, begin drafting a personalized Wellness plan.

Homework

Complete exercise plan & gather necessary exercise gear.