P.E. 11 - 3 Day Workout Plan

3 DAY TRAINING PROGRAM FOR MATURE ATHLETE 

         I have found this picture that is helpful to explain my 3 day workout routine. I am at the point of my life where I need to start building muscle tone. The point of this is to make me in better in shape and also helping me with my sports performance. From up the now, I have been mostly doing cardio, which is also really helpful. However, I want to start working with weights as it will help me be in shape and help my with my basketball performance. This will help me perform better so I cannot be pushed around in the key and make it easier for me to get rebounds. What I like about this workout is that it works all parts of my body, instead of focusing on one. Another thing is that the exercises increase each day, making me work harder. Between each exercise I would take up to 30 - 60 seconds break max.

 Exercises I would add to this 3 day workout would be cardio endurance. Since I play basketball, I am on many shifts which require me to have a good cardio level. Exercises for that could be going on a treadmill for, or go for a jog on the track 10 – 15 minutes. Another thing I would add to this 3 day work out would be: to work on my vertical exercise. Since I play basketball as a sport, I need to work on my vertical leaps. This can be done by using a vertical bar stand and doing 6 x 6. In time, I will see improvement in my vertical. I would start each day with cardio and then jump into my vertical exercise, and follow by doing my weights.  

Physical Education 11 - Semester 1

*I registered for this course (job) because…

This is the only class where I can excersize my mind and body. I registered for this class knowing that I can be come more healthy and fit. In all my other classes I'm just sitting. Here, in P.E., I can become active and have a great time with my peers.
* My favorite part of PE is…
When we do a sport/exercise and the whole class is contributing and having fun and that in the end, we're covered in sweat. That's my favorite part because it feels good that it was a great PE day and everyone in the class gave there 100% and had fun; it's rewarded by being drenched in sweat.
*I think my current current level of fitness is…
My current level is good. However, I know that it can be even great during this course as I will prove that my fitness level IS GREAT!

*My previous personal best beep test is...
My previous personal best beep test record is 12.4. 
*I am currently doing the following things to be active (outside of PE)…
Going to the YMCA at least twice a week. Either it will be: swimming, exercise on machines, or playing basketball. I also play all different kinds of sports with my buddy's. 
*Things that PHYSICALLY prevent me from doing exercise (i.e. medical, injury)
My right ankle. My right ankle is very, very fragile. As once I have torn a ligament in my right ankle and, recently, I have had an avulsion fracture in my right ankle. So once in a while my right ankle will start hurting and be soar (which may cause me take a rest), but usually I'm okay. 

*Things that MENTALLY prevent me from doing exercise (i.e. energy, time)

Nothing really mentally prevents me from doing exercise, unless I'm sick/not feeling well. 
*My eating habits are…
I try to eat healthy and gain a lot protein since I work out a lot. I try to stay away from "fatty and greasy food" and try to have it once every two weeks. 
Breakfast: Tea or Milk with peanut butter toast (2 breads) from Monday - Friday. And on weekends, Honey Bunchs of Oats Cereal (2 bowls) with 2% milk. 
Lunch: Bacon Sandwich with mayo, mustard, spinach and green peppers with toasted rye bread. Also milk or fresh made home juice. 
Dinner: Chicken made in the oven, with salad and ginger ale. 
*I Want to be able to learn more about…
Different types of sports/activities in other cultures and try them out in our P.E. class. It really gives my peers and I a great knowledge of our world's culture and sports; while giving us a good excersize. 
*I want to improve my abilities in… (ex. fitness, communication, positive impact) 

Mostly in positive impact to my other peers. I want them feeling positive coming to class and enjoying getting fit! 

*I Want to be able to learn more about…

Different types of sports/activities in other cultures. n fitness, be achieving a better improved record on the beep test. And help provide a more better positive environment around me. Like I want classmates coming to class being happy and excited for PE and supporting when doing PE. 

*Outside school activities I’d like to try are...

Just new sports/activities that I've never done before and learn about them so others can also enjoy them too. 

My fitness goals for the semester are…

1) Get a new personal best record on the beep test.
2) Get a new personal best on my vertical jumps (300 cm). 

*My personal character goals are...

1) Provide a more healthier/happier environment and community around me for others.
*Top Ten Fitness Facts 

1. IMPROVES MUSCULAR AND CARDIOVASCULAR ENDURANCE.
2. HEALTHIER SKIN.
3. IMPROVES YOUR DAY TO DAY FUNCTIONAL STRENGTH.
4. REDUCES YOUR RISK OF CARDIOVASCULAR DISEASE.
5. INCREASE CONCENTRATION AND ALERTNESS.HIGHER LIFE EXPECTANCY AND LIVING QUALITY LIFE.
6. HELPS FOSTER NEW AND HEALTHY RELATIONSHIPS.
7. HELPS CONTROL FOOD CRAVINGS.
8. SWEAT HELPS REMOVE TOXINS.
9. IMPROVES SLEEP QUALITY.
10. IMPROVES BRAIN FUNCTION AND MEMORY.