Posted: February 28th, 2023

Final Assignment- Personal Growth Portfolio

 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. 

<h

2

>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

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?