18jaceedwards

Week 1

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Week 2

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Questions for week 2

1. What’s their schedule like and how much does it cost? It’s my highschool so they send me an email when the gym is open.

2.What class did you attend and with whom? I played soccer with a few of my friends

3.How did you feel before, during, and after? I felt tired before the workout but after I had a boost of energy

4.What did you learn, like, and dislike? I learned that exercise makes me more energetic and I liked playing with my friends and the boost of energy.

5.Were you glad you went and would you recommend it to a friend? I am glad I went and next time I go, I am going to invite more of my friends.

Week 3

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1. What’s their schedule like and how much does it cost? It is free because it is directed by my mom’s friend at her house once every two weeks.
2. What class did you attend and with whom? I attended a yoga class with my mom.
3. How did you feel before, during, and after? I felt relaxed during the exercise and happy after.
4. What did you learn, like, and dislike? I learned that stretching is harder than I thought. I liked that my mom attended the class with me. There was really nothing to dislike about the class.
5. Were you glad you went and would you recommend it to a friend? Yes, I am very glad I went. I didn’t think yoga would have been my thing but I really enjoyed it. I would definitely recommend it to a friend.

Week 4

1. What’s their schedule like and how much does it cost? They are open 24/7 and it cost 14$ per month.
2. What class did you attend and with whom? I did an 1 hour of full body workout. My mom was there with me.
3. How did you feel before, during, and after? I felt lazy before the workout, I felt lethargic during the workout and I felt energetic after the workout.
4. What did you learn, like, and dislike? I learned that exercise is better when you are with others. I liked that everyone in the class were supportive. I didn’t like doing leg workouts.
5. Were you glad you went and would you recommend it to a friend? Yes, I am glad I went and next time I go I am going to convince more of my friends to come.

Week 5

*my phone would not let me record the video in one take.*

1. Why did you choose to do this workout for week 5? I chose to do this for this workout because I wanted to get my cardio up.
2. Is it an activity you see yourself doing one a week for the rest of your life? Yes, because my cardiovascular health is important if I want to live a long and healthy life
3. How many times per week do you usually workout? I usually work out once a week.
4. How are your present exercise habits affecting your physical health? My present work habits are not affecting my physical health in positive way. I feel lethargic after most of my days at school.
5. What are the 6 dimensions of health? Environmental, social, intellectual, spiritual, emotional and physical.

Week 6

1. How many times per week do you eat junk food? And from where? I eat Junk food 4 to 5 times a week from Tim Hortons
2. After eating junk food how do you feel physically? I feel fatigued
3. Name 3 of your favorite fruits. Oranges, Mangos, Strawberries
4. Name 3 of your favorite vegetables. Brocolli, cauliflower, Green beans

5. What are the major risk associated to Coronary Heart Disease? Heart attack, high blood pressure, high blood cholesterol levels
6. What is your Target Heart Rate Zone when you workout? 220-20 = 200bpm
7. What is the purpose of using your “THRZ” when you workout? A primary reason to exercise, of course, is to achieve cardiovascular fitness. Using THRZ when you workout gives a good idea of your cardiovascular health.

Week 7

1. Did you eat your favorite fruits and vegetables last week? Yes , because I try to keep a balance diet.
2. If yes or not, do it this week and add a selfie of you eating one fruit and one
   veggie! I ate an orange and broccoli
3. How do you think bad eating habits affects you or would affect you presently as a
   Vanier College student? Yes, I knew that bad eat affects your whole life , so that why I try to eat better.
4. What are the FIVE components of fitness? Cardiovascular endurance, muscular strength, muscular endurance, flexibility, body composition.

Week 8

s:

1. Name one exercise for each of the following muscle groups: Anterior deltoid( cable press), biceps ( barbell curl),
   triceps ( tricep dips), pectoralis major( push ups) , erector spinae( prone superman) , rectus abdominis ( forearm planks),gluteusmaximus(squat), hamstrings( Hip Extension)
   quadriceps( straight leg lifts)and calves( calf press) .
2. How are you feeling physically and mentally now that you have been exercising once a
   week for 8 weeks? I feel great both physically and mentally. I’ve been a little late on the posting of my videos but once I finish my workouts and post my videos, I feel good.

Week 9

1. Name a few of your stressors you are presently having. 1. The Coronavirus pandemic 2. Managing assignments from 8 different courses 3. Keeping good grades 4. Not being able to go outside 5. Trying not to gain weight (LoL)
2. Name a stress management technique you use to calm your stress and tame your
   thoughts. I take deep breaths and I try to meditate for 10 to 15 minutes. This usually helps a lot.
3. When should dynamic stretches be perform during a workout? Dynamic stretches should be done before the workout.
4. What is the purpose of doing dynamic stretches? The purpose of dynamic stretches is to help warm your body up before a high intensity exercise. It prepares you mentally for the exercise ahead, it also increases your mobility both in the short and long term.

Week 10

1. What are the 6 essential nutrients?Carbohydrate, protein, fat, vitamins, minerals, and water.
2. Copy the link of the Canadian food guide. https://food-guide.canada.ca/en/
3. What should your plate look like according to the Canadian food guide
   recommendations? It should have a lot of protein and vegetables , it should contain whole grains, it should contain protein and water should be the drink of choice.
4. What does your plate look like for breakfast, lunch and supper? My breakfast is mostly bread, eggs and juice, my lunch is mostly rice, vegetables, meat and juice and for supper I eat a chicken salad or pasta with meat sauce.
5. How could you improve your eating habits? I could start by in incorporating more fruits and vegetables into my breakfast and supper. Also, I could lower the portions of food I eat.

Week 11

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

A) Juicy Stovetop Chicken Breast Recipe: Adopted from https://diethood.com/stove-top-chicken-breasts/
Prep Time: 5 mins Cook Time: 20 mins
Course: Dinner
Servings: 4 serves
Calories: 273 kcal

Ingredients:
• 3 tablespoons vegetable oil or canola oil, divided
• 4 (1-pound total) boneless, skinless chicken breasts
• cooking spray
• salt and fresh ground pepper, to taste
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1/2 teaspoon smoked or sweet paprika (will substitute with all purpose seasoning)
• 2 tablespoons unsalted butter, divided
Instructions:

1. Heat 1-1/2 tablespoons vegetable oil over medium-high heat in a large skillet; use a 10-inch or 12-inch skillet.
2. Pat dry the chicken breasts with paper towels.
3. Drizzle just a bit of oil over each chicken breast, or spray with cooking oil, and rub it all over.
4. In a small mixing bowl combine salt, pepper, garlic powder, onion powder, basil, and paprika.
5. Season both sides of each chicken breast with the prepared seasoning; rub it all around.
6. Add 2 chicken breasts to the hot skillet.
7. Cook chicken breasts for 5 to 7 minutes without moving them around.
8. Flip both chicken breasts over, add 1 tablespoon of butter to the skillet; swirl butter around and continue to cook the chicken for 7 more minutes, or until internal temperature reaches 165F. Cooking time will always depend on the thickness of the chicken breasts.
9. Remove chicken breasts from skillet; set aside and keep covered.
10. Repeat the same method with the remaining 2 chicken breasts.
11. When finished, transfer chicken to a cutting board; let rest for 5 minutes, then slice and serve.

The juicy chicken breast will be served with a homemade vegetable/fruit salad topped with a store-bought ranch dressing and Water.
Salad Ingredients: Serves 4
• 2 tomatoes cut in wedges
• 1 Romaine lettuce heart chopped
• ½ cucumber thinly sliced
• 1 medium apple cut in wedges
• 2 small clementines sliced
• 2 tablespoons planters salted mixed nuts (per Serving)
• 1-2 tablespoons ranch dressing (per serving)
Instructions:

1. Wash all Ingredients and dry with paper towel.
2. Cut the tomatoes, apple, and clementines into segments and place them in a salad bowl. Add the chopped lettuce leaves. Thinly slice the cucumbers, then add them to the bowl. Add mixed nuts to finish.
3. Pour in the Ranch Dressing. Toss and serve.

1. What did your learn in your 101 physical education course ? I learned how to make an exercise routine and the benefits of a healthy life style.
2. What did your learn in your 102 physical education course? I learned how to incorporate my exercise routine into my every day life and in learn some volleyball techniques
3. What did your learn in this course? I learned how to develop a positive attitude towards exercise and I also learned the value of team work.
4. Name something that you have learned in one of your physical education courses
   that you will use for the rest of your life. The thing that I learned in this course that would serve me for the rest of my life is how to work and succeed as a team.

Nutrition Assignment

Nutrition Assignment Report
A) Juicy Stovetop Chicken Breast Recipe: Adopted from https://diethood.com/stove-top-chicken-breasts/
Prep Time: 5 mins Cook Time: 20 mins
Course: Dinner
Servings: 4 serves
Calories: 273 kcal

Ingredients:
• 3 tablespoons vegetable oil or canola oil, divided
• 4 (1-pound total) boneless, skinless chicken breasts
• cooking spray
• salt and fresh ground pepper, to taste
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1/2 teaspoon smoked or sweet paprika (will substitute with all purpose seasoning)
• 2 tablespoons unsalted butter, divided
Instructions:

1. Heat 1-1/2 tablespoons vegetable oil over medium-high heat in a large skillet; use a 10-inch or 12-inch skillet.
2. Pat dry the chicken breasts with paper towels.
3. Drizzle just a bit of oil over each chicken breast, or spray with cooking oil, and rub it all over.
4. In a small mixing bowl combine salt, pepper, garlic powder, onion powder, basil, and paprika.
5. Season both sides of each chicken breast with the prepared seasoning; rub it all around.
6. Add 2 chicken breasts to the hot skillet.
7. Cook chicken breasts for 5 to 7 minutes without moving them around.
8. Flip both chicken breasts over, add 1 tablespoon of butter to the skillet; swirl butter around and continue to cook the chicken for 7 more minutes, or until internal temperature reaches 165F. Cooking time will always depend on the thickness of the chicken breasts.
9. Remove chicken breasts from skillet; set aside and keep covered.
10. Repeat the same method with the remaining 2 chicken breasts.
11. When finished, transfer chicken to a cutting board; let rest for 5 minutes, then slice and serve.

The juicy chicken breast will be served with a homemade vegetable/fruit salad topped with a store-bought ranch dressing and Water.
Salad Ingredients: Serves 4
• 2 tomatoes cut in wedges
• 1 Romaine lettuce heart chopped
• ½ cucumber thinly sliced
• 1 medium apple cut in wedges
• 2 small clementines sliced
• 2 tablespoons planters salted mixed nuts (per Serving)
• 1-2 tablespoons ranch dressing (per serving)
Instructions:

1. Wash all Ingredients and dry with paper towel.
2. Cut the tomatoes, apple, and clementines into segments and place them in a salad bowl. Add the chopped lettuce leaves. Thinly slice the cucumbers, then add them to the bowl. Add mixed nuts to finish.
3. Pour in the Ranch Dressing. Toss and serve.

B) Summary of Ingredients:
 Chicken Breast – Healthy Protein
 Canola Oil – Healthy Oils
 Unsalted Butter – Healthy Oils
 Lettuce – Vegetables
 Tomato – Vegetables
 Cucumber – Vegetables
 Apple – Fruits
 Clementine – Fruits
 Mixed Nuts – Healthy Protein
 Ranch Dressing- Fats

C) Juicy Chicken Breast
Nutrition Facts (taken from https://diethood.com/stove-top-chicken-breasts/
Juicy Stove Top Chicken Breasts Recipe
Amount Per Serving (4 ounces)
Calories 273Calories from Fat 171
% Daily Value*
Fat 19g29%
Saturated Fat 12g60%
Cholesterol 87mg29%
Sodium 182mg8%
Potassium 419mg12%
Carbohydrates 0g0%
Fiber 0g0%
Sugar 0g0%
Protein 24g48%
Vitamin A 330IU7%
Vitamin C 1.3mg2%
Calcium 8mg1%
Iron 0.6mg3%
Salad Nutrition Facts – Calories: 160 (per serving)

D) My beautiful and caring mom helped me to prepare the meal.
E) Two (2) ways that the food item meets the nutrition recommendation guidelines are

1. The recipe contains a rich variety of ingredients that are low in fat but incorporates all the four major categories listed on the healthy eating plate.
2. The food items are low in added sugar and serving water as beverage falls in line with the recommendation to avoid sugary drinks.