21minjaelee

Week 3

Disclaimer

2nd Video is missing because I was unable to do it. I apologize for the inconvenience.

Part 2

1. On a scale of 1 – 10, what effort did you give the workouts this week?

I put 9 to do my workouts because my condition was not in top due to the extreme fatigue.

2. What are the ACSM guideline for effective cardiovascular training?

a

3. How long and how intense should a session be for health benefits?

a

4. Give an example of something that counts as cardio and something that doesn’t (but some people might think it does)?

For example, climbing stairs is a good example of cardiovascular training in daily routine. However, just walking everyday cannot be considered as an daily activity.

5. How many glasses of water should you drink each day?

In average, male should drink 3.7 liters of waters and female should drink 2.7 liters.

6. What is progressive overload and how does it work?

Progressive overload is an increase of the muscle mass, size and strength through specific amount of workouts. For example, lifting heavy weight will improve the muscle, but keeping same weight will not improve it in certain limit.

7. Which component(s) of fitness were trained in the two workouts?

The workout affected abdominal, biceps, triceps, shoulder and tight muscles in two workouts.

8. How was your nutrition over the course of this week? What were some positive aspects and aspects that still require better choice?

My nutrition in daily life is well balanced. A mix of fiber, carbs, protein and fat keep body functioning in optimal condition without affecting the shape of body negatively.

The overall activities was somewhat intense to finish, but it was a good workout session to prove myself that I do not have enough daily workout.