Exercise log

Exercise  Log    Fall  Season:    

• My  weekly  normal  routine:   Volleyball  3-­‐4  times  a  week,  2  hour  practices:  

o Muscular  strength  o Muscular  endurance  o Cardiovascular  strength  o Burns  between  250-­‐400  calories  per  practice.  

Physical  Education,  once  a  week,  1  hour  and  15  minute  sessions,  depending  on  what  we  do:  

o Cardiovascular  strength  o Cardiovascular  endurance  (particularly  in  running,  X  

country  or  soccer)  o Agility  o Muscular  strength  o Basically  everything.    

Sports  Science,  two  1  hour  30  minute  lessons,  not  always  fitness,  depends  on  what  we  do:  

o One  of  the  first  things  we  did  was  do  a  5  km  run  to  akarenga  and  back.  I  failed  miserably.  Need  to  challenge  myself  more.  

o Many  fitness  tests.   Special  days:  

o Cross-­‐country  day  ran  a  distance  of  about  2660meters.  I  never  saw  my  time  but  I  got  11th  place  out  of  grade  9  and  10  girls  combined.  (about  50  girls  maybe)  so  that's  pretty  good.    November  10th.  

o Volleyball  tournaments.  We  went  to  different  destinations.  Basically  intense  volleyball  for  about  6  hours.  Burned  about  600-­‐700  calories  in  one  day.      

 Winter  Season:    

• My  weekly  routine:   Physical  education  (same)   Sports  Science  (same)    

o We  did  a  lot  of  coaching  but  we  didn’t  do  a  lot  of  fitness  besides  weight  lifting  and  circuit  training.    

Basketball  3-­‐4  times  a  week,  2  hour  practices:  o Body  Size  and  Composition      o Muscle  Strength  o  Muscular  Endurance  o  Power  o  Speed  /  Quickness  o Agility  o  Flexibility  o    Balance  and  Coordination  o  Cardiovascular  Endurance  

Special  Days  o Basketball  tournaments.  Intense  days  of  basketball,  6-­‐7  

hours  a  day.  However,  I  was  benched  a  lot  the  first  tournament  so  I  didn't  play  that  much,  but  the  second  tournament  I  played  a  lot.    

Spring  season:      

• My  weekly  routine:   Physical  education  (same)   Sports  science  

o There  were  many  days  where  we  ran  up  steps.  Those  were  extremely  hard,  and  challenged  my  cardiovascular  strength  and  endurance.    

o We  also  did  many  circuits.  These  circuits  included  weight  training  and  muscle  toning.    

Soccer,  2  times  a  week  1  hour  30  minute  practice:  o Components  similar  to  basketball.    o I  really  challenged  my  cardiovascular  endurance  because  I  

was  rarely  ever  subbed  off  and  the  weather  conditions  were  bad  and  I  have  asthma.    

o There  were  a  lot  less  practices   Special  Days:  

o On  may  15th,  I  went  for  my  first  6  km  run.  I’d  never  accomplished  that  distance,  or  I  never  tried.  Since  I  hadn’t  run  in  a  while  and  the  weather  was  good,  it  seemed  as  if  my  feet  were  carrying  me  any  I  didn’t  feel  tired  at  all.  I  ran  6km  without  even  knowing  it.    

o Soccer  tournaments.  Intense  days  of  soccer  in  intense  weather  conditions.