Zumba Evaluation

This week Saadiqah and I presented our Zumba session to the class! 

We were the first group in our class to perform our exercise activity so we were determined to make it fun and enjoyable! 

We spent the entire week leading up to it rehearsing and creating the moves! 

I believe that Zumba is a great way to get fit, this is because the first day when we planned to moves I went home aching all over! My legs arms and tummy were all exhausted! This told me that we had chosen a great method of fitness.

Saadiqah and I, after planning it knew how full on it would be, so we were very upset when people turned up without correct clothing and footwear as this meant that they couldn't participate. 

We chose a range of different songs each of which targeted different parts of the body. 

We realised that not everyone would be comfortable with dance based exercise so we made the first song to warm up with a popular song and tried not to make the moves too hard. 

Overall I am really happy with how the Zumba class went! 

Everyone's feedback was mainly positive the only two factors that we could've improved on was the volume of the music and some of the boys didn't like how the majority of the movement were 'girly'. My response to this is that Zumba is a dance based activity so is garenteed to be girly at times. I am pleased that they gave it a go but I wouldn't change the movements because they were what gave the session the spark Sadie and I wanted. 

People had commented that our enthusiasm and confidence really helped them push through the movements that focused on stamina and endurance and they all loved the songs!

Since rehearsing for this I have been eating healthily and trying to push myself on the runs so I could as fit as possible when delivering the session. 

Luckily my buddy Saadiqah  does dance outside of college so at least one of us looked good! 

My favourite aspects of the session were-

- the song choices as they were personal favourites 

- how happy it made me and I forgot I was doing exercise! 

To improve: 

- I would have asked Nathaniel to turn the music down so my voice could be heard clearer

- explain some of the moves in a better way. The only reason we didn't spend longer was because we wanted everyone to keep moving and after a while you pick up the moves! 

- explained how the moves targeted Strength, flexibility and Stamina because although I had written it in the plan some of my class mates were unsure. 

However over all I am so pleased with how it went and I have even gone on to join a local Zumba class because I enjoyed it so much!!

Recent update: Circuits, Test, Run

The last week has been quite active and busy. 

Firstly we had a run, it was only around the block but it was the first run I'd done in a while! 

I think it went well. I was sure to stretch out before and afterwards so I would injure myself. Unfortunately, earlier on that day I had fallen over onto my coccyx <----- weird spelling!! and was in a lot of pain. Because of this I was starting and stopping a lot which caused me to get a stitch. Overall I pushed myself but didn't reach my full potential. My aim is to  improve next time I run, I will do this by taking water out and listening to motivational music. 

The second big thing, was the test! Hopefully my revision paid off! I was so pleased that I managed to remember all of the bones! Just a shame I couldn't remember all of the muscles! 

Today we did circuits. We have previously done one but today we did it twice! I definitely struggled today. Before we did it, we took a resting pulse ( mine was 25) we then began the circuits. My favourite station was the step ups with the weights and my least favourite was the plank. My partner and I both struggled so we came up with a strategy- e.g chair dips, we would do 12 and then have a small rest and then do another 12 e.t.c we would do similar techniques at other stations. Overall I think I did well although because my coccyx were still hurting I couldn't fully push myself. My pulse after was 40. It only took a short amount of time to return to my testing pulse which means that I am reasonably fit! To improve next time I will hopefully have fully recovered so will be able to push myself harder. 

Revision for Quiz

We have got an exam on the body and how it works. This is the most difficult thing I have ever had to revise for in such small amount of time. Luckily we we're given the questions so I have had to do my best learning the answers. I started by researching the answers so hopefully I can remember them. 

SECTION ONE

Why is it important to warm up the body before physical activity?

Warming up helps reduce your risk of injury and the aches and pains that come with exercise.A warm-up helps you prepare both mentally and physically for exercise and reduces the chance of injury. 

What happens to the body during a physical warm up?

Pulse increase

Get warmer

Muscles loosen up

What happens during the cool down phase?

Heart rate decreases

Blood circulation resumes fully carrying nutrients in the blood to assist muscle repair

What makes a studio/rehearsal space suitable in terms of its environmental conditions?

Acoustic qualities

No dangerous injury causing items left out

Describe how you are expected to be dressed in preparation for physical activity

Suitable footwear

Loose clothing that you are able to move in. Not jeans or other tight clothing items that restrict movement

You would have to take into consideration when participating in outdoor exercise?

That you are wearing suitable shoes with grip

Dress suitably considering the weather.

SECTION 2  

There are 15 main bones in the body, list as many as you can below using the correct anatomical terminology and also explain where they are in the human body.

CRANIUM

MANDIBLE

STERNUM

RIBS

ILLIUM

SACRUM

FEMUR

PATELLA

TIBIA 

FIBULA

CLAVICLE

SCAPULA

HUMERUS

RADIUS

ULNA

Name 10 of the 12 main muscles and explain where they are in the human body

FRONTALIS- forehead 

DELTOID- shoulder 

PECTORALIS  MAJOR- boobs

BICEPS-front of arm

RECTUS ABDOMINALS- around belly button 

SATORIUS- inside of thigh

QUADRICEPS- front of thigh

TRAPEZIUS- base of back of neck

TRICEPS- back of arm

GLUTEUS MAXIMUS-bottom

Name the three types of joints in the human body

FIBROUS

CARTILAGINOUS

SYNOVIAL 

What types of movement do the joints enable the human body to do?

FIBROUS- fixed or immovable 

CARTILAGINOUS- slightly movable 

SYNOVIAL- freely movable

What is the function of the skeletal system?

Support our body needs to function and protection of vital organs. Also, bones contain certain fats and minerals

Describe the structure of a muscle 

To generate force and to provide shape and form to an organism

Describe the structure of a type of joint

A hinge joint allows Flexion and extension

How many bones are in the human body? 

206

SECTION THREE

What is the job of the Atria?

Receives blood returning to the heart from the body

What do ventricles do? 

Function to pump blood to the entire body

What do the valves stop the blood from doing?

Flowing backwards

Describe the roll of the nervous system

     Your nervous system is the control and communication system of the body. Its job is to send and receive messages. Your nervous system controls all your thoughts and movements.

Explain the link between the respiratory, circulatory, and the nervous system

N+r depend on each other for proper physiological function. The circulation is a result of the other two. 

What are the alveoli surrounded by? 

Capillaries 

Where is the respiratory system does the gas exchange take place? 

Tiny airsacs called alveoli in the lungs

What is the diaphragm? 

What is the trachea

What is the trachea? 

 The tube that converts air to and from the lungs.

What does the respiratory system provide to the bodies systems?  

Gets oxygen from the air so it can change food into energy

Buscles, Moints, Jones

Here is a little fact sheet about the important Muscles, Joints and Bones

Joints: there are 6 types of movable joints in your body

1. Hinge- Flection and Extension elbow/knee

2. Pivot- a rotation of one none around another top of neck

3. Ball and Socket- Flexion/extension/adduction/abduction/internal and external rotations shoulder/hip

4. Saddle - Flexion/extension/adduction/abduction/forwards and backwards/left to right joint of thumb

5. Condyloid- Flexion/extension/adduction/abduction/forwards and backwards/left to right wrist joint

6. Gliding- gliding movement intercarpal joints 

Here are three joints and their relation to movement 

1. Fibrous Joints- fixed or immovable 

2. Cartilaginous Joints- slightly movable joints. Ligaments stop them from moving too far

3. Synovial Joints- freely movable joints. All the moving parts are held together by ligaments 

Some of the words describing types of joints may have not made sense so here are some explinations

1. Extension- stretching out, expansion, lengthening toes

2. Flexion- Bending climbing stairs

3. Adduction- to draw inwards towards the body

4. Abduction- to draw away from the body

5. Rotation- turning around 

Still trying to figure stuff out about the bones...

Diet plan for an Actor

Here is a diet plan for an actor with a busy schedule.

I have planned this according to my lifestyle. In my opinion, a diet doesn't have to be all veggies and fruit, it just need to be considerate of what you are putting in your body and the effects it may have. 

I will explain the reason behind certain meal choices.

Monday:

Breakfast- Porridge and a cup of water I personally think porridge is a great start to the day as it fills you up and makes you avoid snacking until your breakfast + 

Breakfast + Fruit (grapes and strawberries) 

Lunch- Brown baguette with cheese and cucumber with a bottle of water.

Lunch + Packet of low fat Snack a Jacks 

Dinner- Jacket Potato with Tuna and a big crunchy salad I try to have at least one portion of fish a week

Tuesday:

B- Porridge and a cup of milk I drink milk to maintain calcium levels

B+ Yoghurt and a banana 

L- Chicken, lettuce and sweet chilli wrap with a bottle of a water I also try to drink plenty of water everyday as I suffer from headaches when I don't drink enough 

L+ Toast with banana and marmite 

D- Homemade Chicken Curry 

Wednesday: I think if you are focussing on trying to eat healthily that you have to allow yourself a day you are aloud a few goodies. This is my day.

B- dippy egg and soldiers

B+ Crumpet and Jam and some grapes 

L- Jacket potato cheese and beans and a bottle of water

L+ Cup of tea and a blueberry muffin

D- Fajitas

Pudding- ice cream

Thursday: back on healthy today so perhaps I would miss a B+ or L+ 

B- Porridge

B+ Nuts and raisins

L- Coronation Chicken salad with a banana and a bottle of water

L+ nothing

D- Carrot and Coriander soup

Friday: 

B- Porridge

B+ Breakfast bar

L- Prawn mayo and salad role and a bottle of water 

L+ rice cake x2 

D- Spaghetti Bolognese    

Pudding- big fruit salad 

Saturday :

B- Porridge and a cup of milk

B+ Go Ahead bar 

L- Rice Pot and a bottle of water

L+ banana or apple

D- Ham and pineapple pizza with a big salad 

Sunday: 

B- Toast and Marmalade 

B+ Tea 

L- Snack a Jacks with carrots and hummus and a bottle of water 

L+ nothing 

D- Roast dinner! 

Throughout each day I would fill up my water bottle so constantly be drinking.  

Nutrition!

We discussed food nutrition and why it is important. 

In order to maintain a healthy life style (something rather important for a performer) we must consume the correct amount of nutrients from each food group. If you keep in mind that 'too much of something is bad for you' when eating then you should be able to stay healthily. 

As you can see from this 'food pie' (found on the FSA website) there are actually designated amounts of certain foods one should consume. Obviously with certain conditions such as young children or elderly or people with a lack of specific nutritious, their requirement to food groups will alter e.g infants will require more food from the dairy section to aid with growth and bone development. However, this food chart should be kept in mind as it offers a guideline of how much of each food category we should be eating.

The food Standard Agency, along with Eatwell.com have created 8 tips to healthy living. 

On the website it states that "a healthy diet contains a variety of types of food, including plenty of fruit, vegetables and starchy foods such as wholemeal bread and whole grain cereals; some protein-rich foods such as meat, fish, eggs and some dairy foods. "

Here are the 8 tips to a healthy lifestyle:

1. Base your meals on starchy foods.

2. Eat lots of fruit and veg.

3. Eat more fish- including a portion of oily fish a week.

4. Cut down on saturated fat and sugar.

5. Try to eat less salt- no more than 6g a day for adults.

6. Get active and try to be a healthy weight.

7. Drink plenty of water!

8. Don't skip breakfast. 

Baring this in mind then reflecting on my diet, I think I need to eat more fruit and veg and maybe plan for a day on which I am going to go swimming or out for a run. 

2

Fitness tests and circuits !

Summary of Fitness Test:
Last week in Healthy Performer we completed a Fitness test. This included-

•   Bleep test
• How long you can hold a plank for
• How many sit-ups in 1 minute

We began by checking our resting pulse rate. Mine was 96 beats in a minute. Since then I have done some research and found out that my resting pulse rate is average for my age group therefore meaning I am healthy. I read on the NHS website that the average pulse rate for 18+ years is 60-100. 

In the bleep test I got up to Level 8! I was really pleased with this because I didn't realise I'd be able to push myself that far. The plank and the sit up test however,  I did not do so well in. According to the tables, my results were poor. This is because I don't have any stomach muscles so my stamina for exercises like that was low. Throughout this term I would like to improve my stomach muscles so my results can be above average! I would like to maintain my endurance for the bleep test also! 

CIRCUIT WORK: 16th Jan

Today we completed a circuit, it involved a series of tasks of which we had to work our hardest in for a minute. I was really up for it! I knew I was going to push myself so I focused on warming up so I wouldn't ache afterwards. 

My hardest station was planking. I really dislike planking because it seriously hurts my tummy!

Favourite station: the step ups with the weights. I felt that I was getting the most out of this one because unlike the others I didn't have to stop half way through for a breather. 

Other notes: I kept drinking and moving in between stations as to avoid a stitch. Earlier in the day I had damaged my back, this meant that I couldn't push myself to my full potential! Next time, hopefully my back will be better so I can try a lot harder and do all of the stations.