PE-111

= PE 111 Activity Course =

Homework Assignment #1
Briefly describe your current exercise status. For example, are you currently exercising? Have you exercised routinely in the past? Also, what are your honest feelings toward exercise--do you enjoy it? Dislike it? Is exercising on a regular basis going to be an easy or difficult task for you this semester?

My current level of exercise isn't the best. If it weren't for my dog who needs to burn off energy or he'd explode I probably wouldn't be exercising at all. I used to do Kung Fu several times a week but with the time commitment school has required I just haven't been able to justify spending the money given how infrequently I got to go. My general feeling towards exercise is that I need it to exercise the mind just as much as the body. If I try standard workouts such as running or weights its the boardom that gets to me more than the phisical difficulty. Thankfully, getting out with Bonzer (my dog) is pretty entertaining and I've got to keep the pace up to make sure he gets a good workout so I should be able to keep that up over the course of the class.

Homework Assignment #2
Plan an exercise schedule that you intend to follow during the course of the semester. Tell me what fitness actives you plan on doing, for how long, how many days each week, etc. Adjusting your exercise routine during the semester as needed is acceptable--this will simply serve as your guide.

I'm planning on getting in at least three or four hikes a week with my dog of thirty minutes or more. Hopefully, I can not only keep the pace up but perhaps add weight to increase the intensity.

Homework Assignment #3
Time yourself for a mile walk or run. Record your time, saving it as your "pre-test." Please send me your time, telling me whether you walked or ran the mile.

For the assignment I didn't have access to a measured mile for to time myself so I used my GPS to measure the distance of the shortest loop I use in the park near my house for walking our dog. The light was fading so I elected to walk the route. I did the 1.3 mile loop in 22:38 and will be able to do the same loop to measure my progress.

Exercise Log
My other exercise for the week was comprised of hiking in same park with my dog. Wednesday we did our regular 30 minute loop, Saturday we got out for a little over an hour and a half, and Sunday we were out for about an hour and twenty minutes.

Homework Assignment #4
Go to http://www.nutrition.about.com/library/blwatercalculator.htm Take the "How much water do you need to drink?" quiz. Review the site and send me two bits of information that you found informative (either something you didn't already know or something that reinforced what you already knew). Do you think the amount of water you are currently drinking is sufficient?

I had forgotten the role that altitude can play in your hydration needs. Its better to drink more in higher altitudes. I was actually surprised that my water needs were as low as they were. I knew I wasn't drinking enough water but I'm actually much closer than I had thought.

Homework Assignment #5
Go to http://www.prevention.com (or simply click on the "Homework Assignment #5) and perform the "Walking Calculator." You can locate this calculator by following these steps: 1) click on "Fitness" at the top of the page  2) go to "Walking" on the left-hand side  3) click on "Walking Tools & Quizzes"  4)  go to "Walking Calculator" on the bottom left side of the page  5) enter the data and click "Walk it off!" and 6) report your results to me.

First I chose "Walking the dog" for 45 minutes which gave me "189.2 calories" burned. Because the type of walking I do with my dog, on park trails with hills, and keeping a fairly brisk pace, I figure its much more akin to hiking. So selected "hiking" as well to compare which gave me "378.41 calories" burned.

Homework Assignment #6
Go to the website "adultfitnesstest.org" (or simply click on the title "Homework Assignment #6) and click on "Muscular Strength & Endurance Test" on the left-hand side. 1) click on "Half Sit-up" and read the directions  2) perform sit-ups  3) record how many you did under "Enter Your Data Online Here" and then click on "Calculate My Score"  4) go back to "Muscular Strength & Endurance Test," click on "Interpret & Improve," and read the information listed under "Half Sit-up."

Under the "Muscular Stength & Endurance Test," repeat the directions for steps 1-4 above for "Push-ups." Report to me the percentages you scored in both areas.

Half Sit-up 65%ile Push-ups 35%ile
 * /HomeworkAssignment6
 * /HomeworkAssignment7

Homework Assignment #8
Time yourself once again for the one mile walk or run that you used in your pre-test. Using your "post-test" score from this assignment, respond to be about your results. Did you see an improvement from the beginning and/or middle of the semester? Did your weekly workouts (walking, biking, etc.) play a part in your ending time for the mile? Do you think that this score can still be improved upon?

Today I found that doing any sort of exercise for time on the same day as a fairly major dental procedure is a huge mistake. I did the same loop as before and felt like I was doing a better pace than before without the fading light and just feeling like I've gotten faster in general. About halfway through I just couldn't take the pounding in my jaw and had to stop till my heart rate went back down. I kind of took it slow on the rest of the route feeling rather silly for even making the attempt. Not one of the smarter things I've ever done.


 * /HomeworkAssignment8

Homework Assignment #9
Evaluate your exercise progress/gains over the last 8 weeks and tell me about your exercise achievements and experiences over the course of the semester. Did you meet your own exercise expectations? Did you develop a program or schedule that you will be able to maintain once the course is over? What can you add/change to your workout schedule to stay motivated? Will you continue with your exercise program?

I have been slightly more consistent in my exercise routine over the course. I've tried to use the times I would have been going to Campbell for a regular class as my workout times to keep myself on track. I think I should be able to maintain a regular workout schedule once I'm done with my degree (very close now) and I hope to be able to keep things up even with classes. I've been adding other activities such as geocaching and mapping to help motivate me to get out and about. Having a task to accomplish other than exercise for its own sake helps me to motivate me more than exercise for its own sake. Thankfully my dog will always need exercise so he will keep me motivated to get out and move around on a regular basis.