Post the recipe of what you will be cooking for our potluck!

What did your learn in your 101 physical education course ? I learned different types of stretching exercises and different ways of doing a push up.

What did your learn in your 102 physical education course? I didn’t really learn much because students were left alone to do their own work out.

What did your learn in this course? I learned a lot about team work and health. This course helped me gain a lot of confidence in my body. This class encouraged me to cook and to think about what I eat.

Name something that you have learned in one of your physical education courses that you will use for the rest of your life. What I have learned in one of my classes is to be happy and to stay active. We live shortly and that we should embrace our own self by maintaining a positive mindset and attitude. Working out is one of the best options to reduce stress, laziness and to be or become wealthy.

1. What are the 6 essential nutrients? Fat, Minerals, Water, Vitamins, Proteins, Carbohydrates.
2. Copy the link of the Canadian food guide. http://food-guide.canada.ca/en/
3. What should your plate look like according to the Canadian food guide recommendations?

• 4. What does your plate look like for breakfast, lunch and supper? For breakfast, when I have the time, I usually make myself breakfast like crepes, fruits on the side and a glass of orange juice to start off my day. If not, I eat cereal with soya milk. For lunch, I try to always eat veggies with junk food (does not compensate lol) but whenever my mom is not at work, I try to help her prepare lasagna or shepherd’s pie. For dinner, we always eat lots of carbs (like rice), bread (in hamburgers) along with a dish. The dish can be grilled fish, baked chicken and often served with salad.
• 5. How could you improve your eating habits? To improve my eating habits, I would need to eat more fruits and veggies as my snacks. But I think my eating habits are just fine as it is.

1. Name a few of your stressors you are presently having. Well, a few stressors I am having presently are school, the virus (I had the flu, which was not great) and isolation since we can’t go out and go on with our daily routine. 2. Name a stress management technique you use to calm your stress and tame your thoughts. I would do breathing exercises. To add on, I am a person that needs to try and get lots and lots of sleep (due to medical reasons), workout or try to distract myself with hobbies (sing, play, dance) and socialize with my friends. 3. When should dynamic stretches be perform during a workout? Before and after a workout. Like run for several minutes, stretch the muscle part you are going to work on. 4. What is the purpose of doing dynamic stretches? They are warm ups for the body. Helps lessen the pain while exercising and help stretch the muscles.

Name one exercise for each of the following muscle groups:

Anterior deltoid: Cable shoulder press -> use dumbbells or a barbell

Biceps: bicep curl up, v sit curl press, side lunge curl (with dumbbells)

Triceps: Tricep dip (need a chair), Push Ups, Tricep extension with one dumbbell, Tricep kickback

Pectoralis major: Medicine ball push-ups (with basket-ball or any ball that can support your weight), chest pass, rear lateral raise

erector spinae: Pilates swimming, bird dogs, bow and arrow pull (with dumbbells)

rectus abdominis: crunches, heel touch, flutter kicks, plank glute

gluteus maximus: side lunge, cross over lunge, squats, leg raise, fire hydrant

hamstrings: bridge, single-leg glute bridge, mountain climbers

quadriceps: wall sit, body weight walking lunge, burpees

calves: basic calve raise, internal rotation, external extension

How are you feeling physically and mentally now that you have been exercising once a week for 8 weeks?

For the past few weeks I was not feeling that great until I worked out. I realized that if you do not do any physical work out it can damage your immune system and make it harder for you to improve on your breathing and body posture. The more active you are, the better. After working out, I felt the soreness of my whole body from the lack of exercising.

1. Did you eat your favourite fruits and vegetables last week? Yes, I eat them all the time. 2. If yes or not, do it this week and add a selfie of you eating one fruit and one veggie! 3. How do you think bad eating habits affects you or would affect you presently as a Vanier College student? You don’t receive the vitamins that your body requires and you get tired easily. It also affect your mood. 4. What are the FIVE components of fitness? cardiovascular endurance, muscular strength, muscular endurance, flexibility and body composition.