Don't diet and exercise. Fuel and train.
You are an athlete, a student athlete, or someone just interested in health and fitness
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Learn how to set goals about your health, both long term and short term goals.
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If your goals don't scare you just a little bit, they aren't big enough.
Field experience journal
I recently completed over 15 hours of field experience at T's Gym here in Seward, NE. Assisted by his son, T's Gym is owned and run by Mr. Conrad Trevino. He gave me a complete, hands-on experience I will remember forever! I am so thankful for his willingness to open his doors and his schedule to help me out with this project! I have been training in the weight room for about six years now, so I know a few things, but I am always eager to learn more about the human body and how to improve it and take it to its fullest potential. During this field experience Mr. T and I reviewed my training program through the lens of his decades of experience under the bar. He watched and spotted me in my individual lifts, and he offered advice in how to improve anything he could see that could be improved. We talked about timing lifts throughout the week and over the long haul as it had to do with the big picture of overall fitness. One specific thing I learned was the importance of training your biceps and triceps individually. I normally just stick with compound, multi-joint movements such as squats, push-ups, pull-ups, and deadlifts, but he stressed that an athlete is only as strong as his/her weakest link. In this case he pointed out that specifically training biceps and triceps will improve my upper-body pushing and pulling movements. His son also had a few tips to share. For example, I had reached a plateau with my squats and couldn't seem to get past 275lbs. He suggested hitting the leg-press for a few heavy sets before moving on to back squats. Then hitting the same set and rep schemes for squats immediately after the leg-press. It will be harder, but it will stimulate more growth. That way, I will eventually be able to move past my sticking points and squat more weight.
Below is a journal in which I have outlined what we worked on in terms of my physical training. Unfortunately the document loaded backwards, so it must be read starting at page three, then to page two, then page one.
Below is a journal in which I have outlined what we worked on in terms of my physical training. Unfortunately the document loaded backwards, so it must be read starting at page three, then to page two, then page one.
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Personal Fitness Philosophy Statement
Below is my personal stance on physical fitness. It is structured around the classic philosophies of physical education:
Idealism, Realism, Naturalism, Pragmatism, and Existentialism.
We stand on the shoulders of giants, and therefore, for my personal philosophy of exercise, I would like to take a page out of others’ traditional philosophies. I am also a strong Lutheran Christian, so my world view has somewhat of a bias in terms of absolutes and truth.
Idealism is a great place to start, but I have a slightly different view on reality than Plato did. There are some absolutes and some things that are always changing. Hard work, practice, and dedication will always beat out natural talent, but even the most dedicated can sometimes use a bit of luck. As long as a task is completed safely, there is not always a right or wrong way of performing a sport skill, just like there is no right or wrong way of holding a pencil.
Realism boils down to the idea that the laws and order of the world as told by science is separate from human experiences. To some degree this makes sense. Since not everyone is walking around their everyday lives wearing white lab coats and doing science experiments in their spare time, tiny scientific breakthroughs in other worldly dimensions have no use to us. The importance in science is how one applies it to everyday life. The hydro-thermal-lightweight-techy-gizmo is cool, but I’ll only start to actually care about it if it is useful and practical on the playing field. Realism also says that ultimate reality is the world of physical objects. Aside from my religious beliefs, there is some truth there in that, when it comes to lifting weights, the weights don’t care about your feelings. And I think there’s a good lesson there.
Naturalism says that individual goals are more important than societal goals, and while only the strong survive in some circumstances, I believe that life is a team sport and no one gets left behind.
Because life is a team sport, pragmatism plays a large part in my philosophy. Many things in life cannot be explained with words, but must be felt individually. Truths and values can depend on time and context, but this can turn into a slippery slope which is why social and personal responsibility are essential. Goals and objectives also need to be critiqued fairly and within proper context.
Existentialism states that truths and values are uniquely personal, but this is an incomplete statement. While life for a downtown Chicago citizen is extremely different from a Nebraska farmer, there are overarching human truths and values.
People must take personal and complete responsibility for the shape and health of their bodies. Aside from a very few medical related circumstances, here in America, if you are fat, skinny, or just don’t like the way you look in the mirror, it is your fault. But that is a good thing, because it means you can do something about it. In the words of Socrates, “No citizen as a right to be an amateur in the matter of physical training. What a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable.”
Idealism, Realism, Naturalism, Pragmatism, and Existentialism.
We stand on the shoulders of giants, and therefore, for my personal philosophy of exercise, I would like to take a page out of others’ traditional philosophies. I am also a strong Lutheran Christian, so my world view has somewhat of a bias in terms of absolutes and truth.
Idealism is a great place to start, but I have a slightly different view on reality than Plato did. There are some absolutes and some things that are always changing. Hard work, practice, and dedication will always beat out natural talent, but even the most dedicated can sometimes use a bit of luck. As long as a task is completed safely, there is not always a right or wrong way of performing a sport skill, just like there is no right or wrong way of holding a pencil.
Realism boils down to the idea that the laws and order of the world as told by science is separate from human experiences. To some degree this makes sense. Since not everyone is walking around their everyday lives wearing white lab coats and doing science experiments in their spare time, tiny scientific breakthroughs in other worldly dimensions have no use to us. The importance in science is how one applies it to everyday life. The hydro-thermal-lightweight-techy-gizmo is cool, but I’ll only start to actually care about it if it is useful and practical on the playing field. Realism also says that ultimate reality is the world of physical objects. Aside from my religious beliefs, there is some truth there in that, when it comes to lifting weights, the weights don’t care about your feelings. And I think there’s a good lesson there.
Naturalism says that individual goals are more important than societal goals, and while only the strong survive in some circumstances, I believe that life is a team sport and no one gets left behind.
Because life is a team sport, pragmatism plays a large part in my philosophy. Many things in life cannot be explained with words, but must be felt individually. Truths and values can depend on time and context, but this can turn into a slippery slope which is why social and personal responsibility are essential. Goals and objectives also need to be critiqued fairly and within proper context.
Existentialism states that truths and values are uniquely personal, but this is an incomplete statement. While life for a downtown Chicago citizen is extremely different from a Nebraska farmer, there are overarching human truths and values.
People must take personal and complete responsibility for the shape and health of their bodies. Aside from a very few medical related circumstances, here in America, if you are fat, skinny, or just don’t like the way you look in the mirror, it is your fault. But that is a good thing, because it means you can do something about it. In the words of Socrates, “No citizen as a right to be an amateur in the matter of physical training. What a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable.”
Human Performance Profession Interviews
I interviewed three of my former high school teachers who taught subjects related to human biology and physical performance and/or fitness via email. I gave them each the same five prompts to answer in as few or as many words and sentences as they deemed necessary. Their responses and my reflection are included below.
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Digital Research Project
I had the opportunity to conduct a short research project and make a video based on my findings. I researched lifestyle adaptations to exercise in cardiac rehab patients. I have included the video below.
HHP 291 First Day Assignment
The semester is coming to a close and I am almost done with my most interesting, current Health and Human Performance class: "Foundations of Human Performances". My professor gave us an assignment on the very first day of class. It only had two questions, but was very thought provoking, so I have included it below.
1. What is your occupational goal?
I want to be an effective high school PE teacher and a reliable source of health and fitness information.
2. What would it take for you to become the very best version of you?
I want to lower my body fat percentage 5-10% and be able to maintain that through my training and diet choices. I want to improve my strength to body weight ratio and my cardiovascular endurance.
I encourage anyone reading this to think about these questions. What is/are your long-term occupational goal(s)? Short-term occupational goal(s)? What would it take for you to become the very best version of you? Physically? Mentally? Emotionally? Spiritually?
Another question he asked later in the semester has also stuck with me. "Think about the job or career you are in or headed towards right now. Now think about your dream job, the absolute best position you could possibly be working in. Why aren't they the same?" If you are in a dead-end job and hate your work day in and day out, what can you do differently to get to your dream job? Is it a lack of motivation? A lack of schooling or a degree? Or are you just unsure of whether or not you are suited for that job? My professor argued that if you were honestly, truly interested in achieving a position, you can work to get it. And this applies to more than just your job. Weight loss, money management, spending time with loved ones, or what have you, anything you are genuinely interested in can be achieved. If something is truly important to you, stop making excuses and find a way.
1. What is your occupational goal?
I want to be an effective high school PE teacher and a reliable source of health and fitness information.
2. What would it take for you to become the very best version of you?
I want to lower my body fat percentage 5-10% and be able to maintain that through my training and diet choices. I want to improve my strength to body weight ratio and my cardiovascular endurance.
I encourage anyone reading this to think about these questions. What is/are your long-term occupational goal(s)? Short-term occupational goal(s)? What would it take for you to become the very best version of you? Physically? Mentally? Emotionally? Spiritually?
Another question he asked later in the semester has also stuck with me. "Think about the job or career you are in or headed towards right now. Now think about your dream job, the absolute best position you could possibly be working in. Why aren't they the same?" If you are in a dead-end job and hate your work day in and day out, what can you do differently to get to your dream job? Is it a lack of motivation? A lack of schooling or a degree? Or are you just unsure of whether or not you are suited for that job? My professor argued that if you were honestly, truly interested in achieving a position, you can work to get it. And this applies to more than just your job. Weight loss, money management, spending time with loved ones, or what have you, anything you are genuinely interested in can be achieved. If something is truly important to you, stop making excuses and find a way.