Based on your knowledge of a balanced workout routine, create your routine by outlining the various components and related exercises.
Complete the table below :
● Write out four components of a balanced exercise routine.
● Next to that component, write out one exercise that aligns with it.
Component of a balanced exercise routine
Exercise that aligns with component
1. Type/write your answer here.
Type/write your answer here.
2. Type/write your answer here.
Type/write your answer here.
3. Type/write your answer here.
Type/write your answer here.
4. Type/write your answer here.
Type/write your answer here.
QUESTION 2
Now that you have written out your balanced workout programme, you are going to perform each exercise indicated above for 1–2 minutes each with a 30-second interval between each exercise.
As soon as you have completed your routine, you are required to record your post-workout heart rate in Question 2.2.
If, for any reason, you are not able to complete the above task, please ask someone to complete it while you observe and gather the necessary information.
4
Question 2.1 [4x1=4 marks]
Complete the table below as a reflection of your performance on the exercises in
your circuit.
Your Exercise
Areas of this exercise that I performed well in
Areas of this exercise that need to improve on
1. Example: Jogging on the spot.
Example: I was able to jog on the spot for 1 minute without stopping.
Example: I wanted to at least jog non-stop for 2 minutes and I was not able to do this.
2. Type your answer here.
Type your answer here.
Type your answer here.
3. Type your answer here.
Type your answer here.
Type your answer here.
4. Type your answer here.
Type your answer here.
Type your answer here.
Question 2.2 [1 x2=2 marks]
Record your heart rate after completing the entire exercise routine using the formula you learned through the course of your modules. Show your calculations.
TOTAL = 10 (final mark will be out of 5)
Question 1 (examples):
1. Strength training
Exercise: Squats
2. Cardiovascular exercise
Exercise: Running or cycling
3. Flexibility training
Exercise: Yoga or stretching
4. Core exercises
Exercise: Planks
Question 2.1 (reflection):
Your Exercise
Areas of this exercise that I performed well in
Areas of this exercise that need to improve on
1. Squats
I maintained proper form throughout the exercise.
I struggled with the last few reps and could improve on my endurance.
2. Running
I was able to maintain a steady pace for the entire duration.
I could work on increasing my speed or distance for more challenge.
3. Yoga
I felt more relaxed and flexible after the session.
I need to work on holding some poses for longer periods of time.
4. Planks
I was able to hold a plank for the full 2 minutes.
I need to focus on engaging my core muscles more during the exercise.
Question 2.2 (heart rate calculation):
Heart rate before exercise: 80 beats per minute
Heart rate after exercise: 140 beats per minute
Heart rate change: 140 - 80 = 60 beats per minute
Heart rate increase percentage: (60 / 80) x 100 = 75%
Therefore, the heart rate increased by 75% after completing the exercise routine.