Muscular fitness goals can focus on strength, endurance, hypertrophy (muscle size), or a mixture of these. Using the guidance from the reading today, and your knowledge of S.M.A.R.T. goals and the F.I.T.T. principle, create a resistance training plan.

This may be a plan to follow at-home, or a plan for when you have access to a facility.

Remember as well that there are generally alternative versions of weightlifting exercises that can be performed with no equipment, such as the bodyweight squat (rather than the barbell squat). 

Navigate to Exrx.net and use their muscle/exercise database to explore and choose 8-10 exercises based on the recommendations from today's reading.

First, determine an overall goal. This may change as you learn more about resistance training, but choose something to get started. Remember to make it S.M.A.R.T. 

1) What is your muscular fitness goal? ("I will be able to...")

2) What is your current level of ability related to that goal? ("I can currently...")

Now that we have a goal, we will need to determine what activities to perform and how frequently to perform them. Using the F.I.T.T. acronym, come up with a weekly plan for achieving your goal.

3) My F.I.T.T. plan:

Frequency - 

Intensity - Exercise Name x Number of Sets x Number of Reps 

4) How is this goal Specific?

5) How is this goal Measurable?

6) How is this goal Actionable?

7) How is this goal Relevant? 

8) How is this goal Time Bound?

B. Discussion board:

Thinking back on the ideas we've explored in the course - social and emotional needs, metacognition, cognitive distortions, the built environment, and so on - it's clear that a strong support system can help encourage success in physical (as well as social and emotional) goals.

How can we cultivate strong support networks? 

Share ways to manage social anxiety, to reach out and build connections and shared interests with others. 

D. Reflection:

1. What will you remember from today's class a year from now?

2. Did today's class clear up any misconceptions about strength training you had? If so, what were they? If not, why not?

3. What concerns or questions about resistance exercise do you have now?

4. Today you learned about "self-talk." What did you think when you read about it?

5. How might you use self talk more to help you succeed with exercise and other wellness behaviors?

6. Thinking about your semester so far, what do you feel accomplished about?

8. Have you found yourself using the R.U.L.E.R. or S.T.O.P. acronyms? Why or why not?

 

Activity

My fitness objective is to add 40 pounds to my weight training and front squat. Additionally, another health objective of my goal is to motivate myself to exercise and stay committed to a fitness regime, as it's always been relatively simple for me to fall out of the routine. 2. I selected these objectives because they will significantly improve my life and help me remain firmly committed. I want to regain the physique I used to have when I exercised consistently. I'd also desire to regain my muscle growth and gain more than I ever had. That is why I elected to add 35 pounds to my weight training and front squat. To enhance my F.I.T.T. plan, I will strive to increase my motivation and self-discipline since these qualities will act as my basic plan is to continue and not quit doing it. I believe my workout plan is incompatible with my fitness goal for the coming year, as I am currently finding it really difficult and conflicting with me. Thus, I believe that next year I need to develop a fresh strategy to ensure that I am capable and motivated to carry it out. Because I believe that if we do anything, we should pursue activities that make us happy and fulfilled.

My F.I.T.T. plan

My goal is to accomplish the following activities to maintain and improve my cardiorespiratory fitness.

4) How is this goal Specific?

  I will exercise regularly.

5) How is this goal Measurable?

 I will use a particular device to track my calories burned.

6) How is this goal Actionable?

 I will need to exercise more to achieve my target goals.

7) How is this goal Relevant?

Exercising every day fits my significant weight loss goals.

8) How is this goal Time-Bound?

This will be my goal for this month – achieve good fitness

Discussion board

A robust social support network could be crucial in assisting you in navigating the stress of difficult times, whether it's a poor day at school or a year marked by grief or chronic illness. Additionally, a lack of social support might result in feelings of isolation. Given the importance of loving family, colleagues, and neighbours in your life, building these vital interactions is not too early. If you want to enhance your overall health and ability to deal with stress, it's critical to associate yourself with few trustworthy colleagues and close associates. The following are some suggestions for expanding your social network: Volunteering. Choose a cause that is meaningful to you and gets engaged. You're sure to connect with folks who reflect your passions and beliefs. Join the gym or fitness classes. Physical strength is a critical foundation of a healthy livelihood. While exercising, you can make new friends. Investigate local gymnasium or community halls. Attend a class. A community college or adult training course connects you with others who share a common interest or aspirations. Investigate online. Social media services might assist you in maintaining relationships with family and friends. Numerous helpful websites exist for persons experiencing complex life events such as chronic disease, the death of a loved one, the birth of a child, divorcing, or other life transitions.

Always use reliable websites and exercise caution when setting up in-person meetings. A healthy relationship involves your active engagement to be effective. The following recommendations will help you nurture your interactions: Maintain contact. Responding to phone conversations and exchanging invites demonstrate that you care. Avoid competition. You need to be happy for your colleagues' success rather than envy. Bear in mind that one of the goals of developing your social support system is to alleviate your anxiety, not increase it.

Reflection:

I will remember this class for its emphasis on fundamental fitness abilities. Yes, the course dispelled several of my misconceptions regarding strength training. For instance, I've always assumed that exercise and training are exclusively male activities. However, I've come to know that training benefits everyone - men and women alike. For example, almost 80,000 women competed in the 2016 'CrossFit Games, accounting for 40% of the total. My preconceived notion was that exercise could transform you into a hulk. Nonetheless, I've discovered that ninety percent of all women are biologically incapable of gaining enough muscle to be labelled 'bulky.' It is primarily a function of estrogen and a deficiency of testosterone; you will not ever gain muscle comparable to that of a guy unless you set out to do so.

Some of the questions about resistance exercise I have are:

1. What are the benefits of workouts
2. Can I increase my muscle strength by training?
3. How can I use weight machines, free weights and resistance bands to build my body weight?
4. How can varying my workouts can aid me in pushing past the exercising plateau?

While reading about self-talk, I thought that it was an internal dialogue. Your inner self influences it, and it reflects your emotions, thoughts, concerns, and beliefs. Self-talk can be either pleasant or unpleasant. It can be both encouraging and worrisome. A positive attitude and cheerfulness can be beneficial techniques for coping with stress. Self-talk can help you perform better and feel better in general. For instance, research indicates that self-talk can benefit athletes' productivit. I have accomplished much this semester. For instance, I have learned crucial skills regarding training and ways of managing my fitness health.  I have learned about the positive impact of using self-talk to aid my physical exercises. Yes. I have found myself using the R.U.L.E.R acronyms. I am trying my best to live a useful life by training and eating healthy.