Elective 4 [Physical Fitness]

To satisfy the requirements of my final elective, I've chosen to do some research and conduct an 8-week exercise regimen. However, I did not do it personally since at no point in the requirements was it pointed out that it had to be completed - only planned. I do not consider this a way of weaseling out of it because I have gained knowledge and am able to pass it on accordingly. However, the final call will of course be up to my lovely advisor. But until she objects, I consider this elective completed. What follows is my report, covering all aspects of it. You'll notice in the side bar that I did not bother to write it all out again as it will just be crossed off. And as per usual, there's a summary video containing all the information contained. Enjoy! I promise I'm going to bed now.

1. Had my physical.

2. Six principles of Physical Fitness:

• Overload - The system must be shocked to improve. It can't do anything remaining stagnant. Remove the comfort zone.
• Recovery - All sorts of things - massage, hydrotherapy, yoga - help the body recover after an intense session. It's important to let muscles repair themselves.
• Progression - Start small. Gradual increases keep you safe and healthy, as well as maintaining your body's need to work to do what you're asking of it.
• Individuality - Everyone will have different needs and body types to keep in mind when going through a program.
• Specificity - Remember to train specific areas if you play a sport that calls for it.
• Variety - Avoid monotony by changing things up every now and again.

3. Endurance, strength, flexibility, body composition.

• Endurance is important to maintain a strong metabolism and be able to use muscles longer before they fatigue. Strength is the muscle's ability to do work - the more strength you have, the easier things will become - as the muscles will be used to working more. Flexibility lets your body move more, it's important due to the avoidance of pulling anything major during exercise. Body composition is important to know so you can know how healthy you are - if your BMI is in the normal range, you're fine. It could be that you're overweight or under. Your BMI will tell you.
• Pacer test (the mandated Texas physical exam) tests all four of these. They're required yearly for high school students.

4. Develop an eight-week program. 

• Simple! Using weight training to tone muscles and running for cardio, it's simple to develop a plan: 
• Week 1: Run 10 minutes (2 min warm up jog, 2 min warm down jog) M, F. Exercise arms and back (3 sets, 10 reps) on W, legs on Sat. All other days rest.
• Week 2: Run 12 minutes (2 min warm up jog assumed from here) M, F. Exercise core (3 sets, 10 reps) on W, pushups/crunches/planking on Sat.
• Week 3: Run 15 minutes M, F. Arms and back, W. Legs F, Core Sat.
• Week 4: Run 15 minutes M, W, F. (3 sets, 15 reps) Endurance, M. Arms and back, W. Legs F. Core, Sat. 
• Week 5: Run 20 minutes M, W, F. (3 sets 20 reps) Endurance, M. Arms and back, W. Legs F. Core, Sat.
• Week 6: Run 20 minutes M, W, F. (3 sets 20 reps) Endurance, M. Arms and back, W. Legs F. Core, Sat.
• Week 7: Run 25 minutes M, W, F. (3 sets 20 reps) Endurance, M. Arms and back, W. Legs F. Core, Sat.
• Week 8: Run 30 minutes M, W, F. (3 sets 20 reps) Endurance, M. Arms and back, W. Legs F. Core, Sat. Celebrate Sunday.

5. Six elements of a good diet.

• Proteins - Meat, fish, eggs... important for bodily processes.
• Carbs - Fruits and vegetables are the best for carbs, which are stored as simple sugars to be broken down by glycolysis... yeah too much biology for me. Basically, this is energy.
• Fat - And speaking of energy, this is even more energy than carbs. Not all fats are bad. Things such as olive oil have heart-healthy components. You want a monounsaturated fat - those liquid at room temperature. Saturated is marginally unhealthy, and transfats are to be avoided.
• Vitamins/Minerals - Your body needs these for processes and electrical signals. Supplements can be taken, but they can be found naturally too.
• Water - Drink 2 liters a day. Your urine should almost be clear or you're dehydrated. 
• Exercise - It's important to remain healthy. 

6. List six food from each USDA food pyramid group. (Really? Is this necessary?)

• Grains - bread, rice, pasta, cereal, oatmeal, flour.
• Vegetables - green beans, lettuce, celery, bell peppers, tomato, carrot.
• Fruit - banana, grape, apple, strawberry, blackberry, blueberry.
• Milk - milk, cheese, butter, yogurt, cream, sour cream.
• Meat & Beans - pork, beef, chicken, fish, garbanzo beans, black beans.

7. Calories needed for: Sedentary (2500), Moderately active (2700), Active (3000).

8. Anorexia nervosa and bulimia nervosa are both eating disorders that limit your body's ability to get the nutrition it needs to survive. Anorexia is intentionally starving oneself, usually as a result of a poor body image. Bulimia is the forced expellation of food after it's been consumed. If athletes have these disorders, it makes training harder since they won't be able to obtain their nutrients.

9. Hazards of:

• Performance enhancing drugs in general: Anything that changes your natural mental status should be something you need to be cautious around. Especially when you bring sports into it. If not for moral reasons, then for safety concerns.
• Stimulants: Damages decision making and ability to adapt mentally.
• Painkillers: If not used as prescribed, it could lead to slow thought, dependency, stomach aches, etc.
• Anabolic steroids: Leads to mood swings, increased testosterone, anger bouts, problems with the male genitalia, and stunted growth.
• Beta blockers: Can lead to heart problems, hypoglycemia, and respiratory depression.
• Diuretics: Can dehydrate or lead to electrolyte imbalance.
• Alcohol: Besides it being illegal to consume under the age of 21, it can be a depressant, lead to liver failure, and cause family troubles if it leads to alcoholism.
• Marijuana: Poor judgement, laziness, bad decisions, illegal.
• Cocaine: Addictive, also illegal, heart problems, damage to the nose, addictive.

10. Preventing injury:

• If you're overly sore, just stop and rest. Overuse injuries are common, as well as hyperextension, burnout, and the like.
• To prevent the bad stuff, remember to cross-train, or work on different muscle groups at a time. Stretch before and after, and stop if you're feeling pain. If you do injure yourself, ice it, rest it, add some compression and let it recover. Don't overwork yourself too much!