Final report card post

Participation: 

I'd say my participation this year in P.E was pretty good i say this for the following reasons. First of all i brang my pe strip every day except for the very first day of the semester. And i also changed properly after every class, even if it wasn't fitness. Also important, i never skipped a day in pe, unless it was because it was a injury that didn't allow me to participate. And as far as the particiaption and intesinty in activities, i would say i participated hard and strong for the majority of the time. There were some days that i wasn't feeling so good and didn't try as hard, but majority of the time the intensity was there. Also, on choice days i, along with a couple others, are making the teams, getting the nets and supplies for ball hockey, and one of the leaders on choice days. Also, the ability to play various sports are there, especially in hockey. I think i deserve 

a 23% in this category

Social Responsibility and contribution to the class: For me social responsibility is about handling yourself, being respectful towards others and being friendly whenever you get the chance. And at the same time you can also motivate them to do whatever they are doing.  So i would say i did well in this category. I made some new friends in this class, got to know certain people more than i did before. I'll be honest, at the beginning of the year i didnt't really know a lot of people in this class, but as the year went on i got to make some pretty good friends. I also tried to motiviate my peers, and as the result i've motivated a couple of my peers to not give up and keep on going. I mostly did this during weight room days and 30 minute runs. I also beleive my contribution to the class has been fairly well too. As said before i was one of the guys setting things up on fitness days, and the intesity was normally there on fitness days. I believe that i competed fairly in the various activities we have done and not cheated in any of them.  I say i deserve 21% in this category.

Healthy living: Healthy living is a really important part of fitness for me becuase in order to get better at hockey my body has to become stronger, faster and more durable. And in order for that to happen, i have to put the work in. I am in the gym daily. The proof i have for this is the multiple posts that i have for training at sharpshooter. Along with putting the work in, i have to keep a steady diet as well. 

this is the diet plan that i follow. This diet allows me to get my protien, carbohydrates, and cottage cheese which i take at night. Cottage cheese digests really slowly. Becuase it digests really slowly it's really effective for giving me healthy fats and recovery while i am sleeping. It also keeps me anabolic by supplying amino acids in my system, which is very important. At the beginning of the year my goal for pe 10 was to biuld  stronger legs which would benefit me in hockey. I'd say i am acheving my goal through all the work i am putting in. But there is a lot of room for improvement. Here is a link to a workout that me and my friend did that specific to this goal. 

http://youtu.be/6PFeHyjK-7c. Along with working out we also have a strech day at sharpshooter to prevent possible future injuries. My future plans for my healthy living are, to play hockey at a higher level wether that be junior B junior A. I have got a couple of offers and i will be thinking about them. I will be trying out fir a couple of teams, and if i make them then, that will take my fitness to the nexg level. As for my fitness scores, whch are:

Beep test:13.0

T-test: 10.59 secs

Pushups: 30

Plank: 1min30secs

I've checked around the class for others fitness testing, and i say i compare pretty well to the others. There are only a few that are better than mines. This teaches me that i am pretty fit but again, there is room for a lot of room for improvement.

I say i deserve a 24% in this category.

Digital Portfolio and Reflective skills:

My blog has around 14 posts(i will be adding more in the nexf week). I beleive quality over quantity. The same thing goes for my blog. The quality of my blogs are more important to me than the quantity. Here is some evidence that i have provided in my blog that is working towards my goal: 

These are pictures of me working out at sharpshooter. The quality of the explanation of my phyiscal improvements are pretty strong as well. You can read my past posts to find this out. I also try to make my comments on others peoples blogs really helpful for them not just saying good job and not putting in detail in. 

these are some of the examples of me commenting on others peoples blogs. I say i deserve a 20%in this category for   the lack of number of posts. So oversll i think i desrve an 88% in PE 10.

Training at sharpshooter pt.3

Today was the last 2nd last day of the week and we did legs. We started woth our usual 20 mins warmup and then we did front sqauts.we did 5 sets and we wemt up in weight every set and down in reps. For  the last set we did a drop set. That means we did our last regular set, drop half the weight and do an extra set double the reps of the last working set. After that we went outside and did 5 sets of lunges across the whole parking lot. At this point my legs were burning. After that we did a 100 hamstring ball pull ins, and 100 core pull ins. For the last thing we did ropes and wall sits. So the way it worked was there was 4 people and we each had to 3 sets on the ropes and 9 sets of wall sits. After the workout my legs wanted to collapse and everything was so tight. I could especially feel it in my thighs, hamstrings, and calves. 

Training at sharpshooter pt.2

This is the second post im doing about training at sharpshooter. Today we flushed out our legs from the week and did a bit of stretching.  First we did our usual warm up that takes about 20 mins and then we did dryland on the ladder today. This consists of various hockey based movements through a ladder on the ground. This helps strengthen the legs, calves, glutes, and it practises our quick feet a lot as well. After we are done doing the ladder once we do two box jumps. So we do four sets for about 14 activites so thats around 115 box jumps along with the ladder activities. While i was doing one of my box jumps today i slipped and i got hurt on both of my legs. On my right leg, i got a couple of briuses and on my left leg i got a briuse and and a cut. Its not a major injury, it will be ok in a couple of days. So after we do half an hour of that we stretch for another half hour. We streched out hamstrings, quads, calves, lower back, hip-flexers, and the groin. The main reason we strech is so we can avoid injuries later on,  to relax our legs so they don't get completely gassed out from the week, and that we are still able to carry on the week's workout without a problem. I will do a couple more posts about sharpshooter by the end of the week.

Training at sharpshooter

This is the first post i will be doing about the training i do at sharpshooter and i will try do about 4 to 3 posts about this by the end of the year. Today we did legs. So for our warmup,  we do a dynamic stretch for about 15 mins, then run a lap around the area which takes about 5 mins. After that we did sqauts. For the warmup we started off 2 sets of 15 just with the bar and then 1 set of 15 with half the weight we use for the first working set. Then for the 5 working sets we start off at 12 reps with light weight and then decrease the reps and add the weight each set. These are some pics of the workout.

That was the first activity we did. After that we took a plate outside, held it above our heads and then did lunges through the whole parking lot for 5 sets. This is the activity that really burns my legs. After that we did about 160 hamstring ball pull-ins inside. After that we went back outside and did 10 tire jump/flips and we held a plank on a excercise ball for about a minute. We did each activity six times each so which adds up to a total of 12 sets. Then for the last thing, we held a wall sit for 3 mins. By this time, it was the end of the workout and our legs were gassed. So doing the wall sits was nearly impossible. After the workout i literally couldn't feel my legs, and my legs were pretty sore the morning after. I will try to do a couple of more posts on training at sharpshooter by the end of the week.

Last fitness testing of the year

Today was our last fitness testing of the year and here are my scores:

•Beep Test-12.5

•Vertical-43cm

•T-test-10.59secs

•Plank-1:25

I am dissapointed with the effort that i gave for the last fitness testing. The number that i had in mind for the beep test was getting it over the 13.0 mark since my high score is 13.3. I wanted to beat my high score on the last fitness testing but i couldnt make that happen. The thing that i told myself going in to the beep test was that i am atleast going to get over 12 so atleast i accomplished that. I think when your body is running and exerting that much energy it all comes down to the mindset you have and today it wasn't there. And its ok becuase succes is built off of failures. I also belive that one of the factors that made me a bit slower today were that i have been training at sharpshooter for the past 2 weeks 5 days a week and that takes a lot out of my energy. I also did legs yesterday so my legs weren't feeling as good this morning but i'm not going to make excuses because if i wanted to i could have got the job done and today i didn't. My vertical was the same the last time i did it. Which is kind of surprising because i excpected it to go up. My T-test was also fairly well this time and my plank went up a bit. I think it went because i have been spending a lot of time on core recently and it paid off today.

Weight room Monday

Today was monday and since there are only a couple of weeks left in school, Nuef told us that he was going to give us more options to choose what we want to do for the last couple of weeks. Today we were in the small gym, and because the weightroom was empty that was also an option. So me and my buddy decided that there was no one in the weight room we should take advantage of this oppurtunity and get a good workout in on a Monday morning. So we went to the weightroom and some of the activites we did were benching, dumbell press, sqauts and a couple of other ones. After the workout by chest was burning and my arms were also tired. It was an especially effective workout because it was a Monday morning and we got the blood flowing through our body, and i feel like it benefited us a lot throughout the day.

Friday fitness

For fitness on friday we did a little something different this week. It was an activity where based on your beep test performance you run a certain number of minutes snd you rest for 1 minute. And you do all this in a group of 3. So the group is only as fast as its slowest runner. Halfway through the activity i was getting a bit tired but not as tired as i would normally. Then i went to the bathroom leaving my group behind. Then when i came back i couldn't find my group so i decided to go full blast a couple of laps. I went full blast and i did 1 lap in under 3 minutes and i did the second one with all the energy i had left. After those two laps it was over and i was gassed. I learned that if you want to get a good workout in and are motivated to do so then you have to break free from the friend system and push yourself to your limits.