Reflection:

This past week, I have been coming up with ideas for types of workout exercises that we could do and that can be done in a classroom as well as getting together an outline shared between me and my partner, Ashlyn. We have been texting and meeting to go over what we will do. We created a complete outline and decided on the two exercises we would show the class. We went over how to do them safely and correctly. A challenge was trying to find a time to meet in person with our busy schedules, but we were able to find a time after classes one day and got everything we needed to. The successes we encountered were that we both agreed on which workouts and had very similar thoughts when creating the outline, which was good because it allowed us to make it quickly, and we didn’t have to debate on whose idea to use. We have worked well together, and it has been a good pairing.

Reflection:

This past week, I have been rehearsing the speech on my own and practicing the exercises we are going to demonstrate. Me and Ashlyn have been texting each other when we have questions as well as updating our shared document when we come up with new ideas or fix something in our original working outline. A challenge for me was that since this is not a story of a time in my life or something that has deep meaning to me, it is hard to remember what I want to say without constantly looking at the outline. Unlike speech one, it was all about my feelings and why I do not like public speaking or my own experiences. This is an exercise and although it is interesting to me, it is not like I have a connection with it. A success, though, was that when we did our “sketchy” version of this last week, we were around 2 minutes, and practicing it, I got at least four, which is good.

Reflection (journal 10):

This past week, I have been looking at different exercises that we could add to help make our speech longer. As this was the biggest challenge we ran into last week, our dry run was only 2:45, so we needed to add more. I decided we should demonstrate some stretches that will help before doing these activities. Ashlyn also found the background on strength training and added that to our speech. We said all this to our shared Google Doc before meeting in the commons on Tuesday so we could go through everything together before class and feel ready to go now. A success we had is that aside from not hitting our 4 minutes, the rest of our dry run went smooth, the information was well explained, and we feel confident.

Proof of Practice: Me and Ashlyn meeting on 10/1 on the 2nd floor of the commons.

Outline:

Introduction:

• Introduce ourselves & why we picked this skill
• History of strength training 
• Explain why it is important to roll out before and after an exercise

Warm-up:

• Standing quad stretch
  • While standing, hold onto a chair or countertop for assistance with balance if needed
  • Bend your knee by grasping your ankle with one hand moving your foot toward your glutes
  • Gently pull your ankle to bend your knee as far as possible
  • Hold for about 10-15 seconds
  • Return to a standing position
  • Repeat on the other side
• Standing hamstring stretch
  • Begin by standing in front of a chair
  • Place one leg onto the chair with toes pointing up
  • Slowly bend forward from the hips, not the back reaching towards the toes
  • The involved knee is kept extended during the stretch with the foot facing the ceiling
  • Your back should remain straight, and the hips facing forward
  • Hold for about 10-15 seconds
  • Slowly return to stride position
  • Repeat on the other side

Explaining the workout:

• Chair squat- using a chair in the room to squat down onto
  • Stand shoulder-width apart
  • Push your hips back to target your glutes
  • Keep your chest lifted
  • Drive feet into the ground to stand back up
  • Can add weight to make it more challenging
• Forward-backward lunge
  • Target quads, glutes, and hamstrings
  • Stand hip-width apart
  • Take a large step forward and bend your knee to form a 90-degree angle
  • Keep your thigh parallel to the ground
  • Keep chest upright
  • Engage your abs when standing back up
  • The same rules for a backward lunge

Conclusion:

• Roll out at the end
  • Rolling out at the end of a workout is best because it helps improve flexibility.
  • Hamstring roll out
  • Rolling from the top of the thigh to the top of the knee
  • It is important to focus on your abdominal muscles
  • Roll slowly to ensure you are stretching the right muscle
  • At least two minutes for each muscle
• Remember next time you go to work out how important it is to have good body mechanics and take care of your body before and after an exercise.