Personal Growth Portfolio|Essay helper

Posted: February 20th, 2023

There are two parts to this assignment. Part 1 is to create a useable full body workout, which includes resistance, cardio, and flexibility. The intent is to get you moving toward your immediate goals starting this week. Continue to upgrade and enhance the routine in order to meet goals by the end of the term. You will complete this using the personal growth portfolio excel exercise log template, included below as an attachment. The final assignment is due at the end of the term and will include a total of 3 weeks.

Sheet1

??Type of Exercise Regimen ??
Name: name? Target Heart Rate Range Goal: 70-85% max.
Age: age? Beats per minute Beats per 10 seconds
Goals: fitness? 55% of your max. heart rate
70% of your max heart rate
85% of your max. heart rate
Week 1 Week 3 2 Week 6 3
Begin each workout with a 5-10 minute cardio warm-up. *Take 1-2 minute break between exercises.* End workout with a 5-10 minute cool-down.
Exercise mon tue wed thurs fri sat sun mon tue wed thurs fri sat sun mon tue wed thurs fri sat sun
Weight Training
Bench Press lbs/kg 25 25 35 35 45 45
(Chest) reps. 2×10 2×10 3×12 3×12 4×10 4×10
name lbs/kg
body part reps.
name lbs/kg
body part reps.
name lbs/kg
body part reps.
name lbs/kg
body part reps.
name lbs/kg
body part reps.
Cardio
name minutes
avg. heart rate
name minutes
avg. heart rate
Flexibility
name seconds held the position
repetitions
name seconds held the position
repetitions
name seconds held the position
repetitions
name seconds held the position
repetitions

Sheet2

Sheet3

Personal Growth Portfolio Reflection

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This assignment is the culmination of all the positive changes you have made over the course of the term. We began by targeting unhealthy behaviors in order to elicit better choices. We then created plans to become more physically fit through healthy diet and exercise. By increasing our knowledge / self-awareness and stress management, we became more resilient. We ended by exploring how community service can make us feel more positive about ourselves and our surroundings.

· Please reflect on the steps you have taken and share the changes you have made and how you feel about them.

· Attach your workout log to show progression at week 1, week 3, and week 4.

 

What are your strengths and weaknesses now?

 

Have you achieved your physical fitness goals, what’s next and how do you feel?

 

How have your eating patterns improved, what’s the next goal and how do you feel?

 

What new stress management techniques did you add? Have they helped? How do you feel about future

SOLUTION

Full Body Workout Routine:

Warm-up:

  • 5-10 minutes of jogging or brisk walking on the treadmill or outdoors

Resistance Training:

  1. Bench Press (Chest) – 2 sets x 10 reps at 25lbs, 2 sets x 10 reps at 35lbs, 2 sets x 10 reps at 45lbs
  2. Squats (Legs) – 2 sets x 10 reps at 25lbs, 2 sets x 10 reps at 35lbs, 2 sets x 10 reps at 45lbs
  3. Lat Pulldowns (Back) – 2 sets x 10 reps at 25lbs, 2 sets x 10 reps at 35lbs, 2 sets x 10 reps at 45lbs
  4. Shoulder Press (Shoulders) – 2 sets x 10 reps at 10lbs, 2 sets x 10 reps at 15lbs, 2 sets x 10 reps at 20lbs
  5. Bicep Curls (Arms) – 2 sets x 10 reps at 10lbs, 2 sets x 10 reps at 15lbs, 2 sets x 10 reps at 20lbs
  6. Tricep Extensions (Arms) – 2 sets x 10 reps at 10lbs, 2 sets x 10 reps at 15lbs, 2 sets x 10 reps at 20lbs

Cardio:

  • 20 minutes of cycling on a stationary bike, aiming to maintain a heart rate between 70-85% of your max heart rate

Flexibility:

  1. Seated Forward Bend – Hold for 30 seconds, repeat 3 times
  2. Standing Quadriceps Stretch – Hold for 30 seconds

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