Exercise Sampling Assignment (25%)

The goal of this assignment is to discover ways of exercising that you can enjoy and participate in moving forward.
Some individuals like weight training, some prefer yoga, and some have yet to find an activity that they enjoy. Your
mission is to find an activity that works for you so that you can try to incorporate physical activity into your daily
routine.

o People who exercise with others are more successful in maintaining their workout routines. Invite your
friends, family members, or classmates to join your activity sessions.

o You have a lot of freedom in this assignment. The point is to try different things. You cannot do the same
thing twice. For example, you might go running for the cardio OR the at-home workout sessions, but not
both.

o You have the opportunity to get creative, but you must provide proof that you completed the activity.

*Submit your proof (selfies, photos, links to videos) on Lea as 1 full assignment.

**Please note that all assignments are to be submitted by April 9, 2025

#1 Cardio

Cardiovascular exercise involves moving your body in a way that challenges your heart and lungs. Movement such
as running, walking, elliptical machine, etc.

Details:

Complete at least 1 hour of cardio this week. This may be 3*20 min sessions, 2* 30 min sessions, or even 1 session
of 1 hour or more.

Plan:
o Select an accessible cardio activity.
o Decide when and how you will complete this activity.
o Plan how you will track your activity for this assignment. Students usually use a combination of selfies
and running apps (or photos of the screens of the cardio machines they used).
Execute:

o Do the workout/activity.
o Remember to track it (example: selfies and an exercise app).

#2 At-Home Workout

Many people like to workout at home. Gone are the barriers of commuting to a gym or finding a fitness class that
matches your busy schedule. A recent trend; online exercise videos. From yoga and stretching to HIIT (high
intensity interval training) and calisthenics, you can find a workout perfect for you.
*If you did an at-home cardio workout for your previous submission, choose another type of exercise.
Details:

Complete at least 1 hour of at-home exercise this week. It can be many smaller sessions that add up to 1 hour or a
full 60 min workout. You can mix things up. Example: a 30 min circuit training followed by a 30 min yoga session.

Plan:
o Select an accessible at-home workout option. Go online to get some ideas.
o Decide when and how you will do it.
o You will need to film yourself (in time-lapse) completing the workout(s).

Execute:

o Do the workout(s).
o Remember to film yourself (in time-lapse).

#3 Commercial Gym

Gyms have equipment that you might not. There’s also a benefit to going to a different place. Some people find it
challenging to stay motivated during a home workout. Gyms also offer a variety of group fitness classes which can
be engaging and fun.

Details:

Complete at least 1-hour of exercise at a gym. You can do any combination of weight lifting, resistance training,
and cardio that your heart desires. Or attend a group fitness class at a gym or studio. Some ideas include: yoga,
Zumba, group circuit training, aqua fitness, etc...

Plan:

o Decide on a gym or exercise studio. (can also be the fitness center at school)
o Pick a time/class that you will attend. Try to convince a friend to join you.
Execute:

o Workout at the gym or do the group class.

o Take a couple of selfies (before, during, and after) where appropriate.
o Gather any other “proof” you can for your assignment. Students will often include photos of receipts
and photos with the fitness instructor.

#4 Traditional Sport

Although any traditional sport would count, examples include: basketball, soccer, ultimate, badminton, volleyball,
swimming, and more. You might attend an intramural league or rent a court with a friend. Play tennis at the courts
with a friend. There are a number of options available.

Details:

Play a traditional sport for at least 60 mins

Plan:
o For those of you that are not on a school or team outside school, think of an activity to enjoy.
o Recruit a friend, family member, or classmate to join you.
o Figure out how you will prove you did it.
Execute:

o Play the sport.

o Gather your proof of activity.
o Stretch after the activity.

#5 Skill-Based Activity

Dance, martial arts, circus, karate, yoga, boxing, whatever! There are many alternative skill-based fitness options.
This is your chance to try something totally new. Keep an open mind and have fun. Many of these types of classes
have a free trial option.

Details:

Attend a skill-based activity class or follow a skill -based activity online at home. The class should be at least 60
mins long and has to be somewhat physical.

Plan:
o Decide what you'll do.
o Try to recruit a friend, family member, or classmate to join you.
o Figure out how you will prove you did it. Probably some selfies entering the studio and with the
teacher (maybe an action shot too), you figure out what is best.

Execute:

o Do the class.
o Gather your proof of activity.

# 6 Outdoor Pursuit

Outdoor pursuits involve moving your body in nature. Some outdoor pursuits are also cardio exercises (like trail
running). Examples: hiking, rock-climbing, skiing, skating, mountain biking, etc.

Details:

Complete 1 hour of an outdoor activity.

Plan:
o Select an outdoor activity.
o Decide when and how you will complete this activity.
o Plan how you will track your activity for this assignment.

Execute:

o Do the activity.
o Remember to track it somehow
Conclusion

Reflect and comment on your experience of this 6-activity assignment.

1. What are 3 benefits to a healthy active lifestyle?

2. What are 3 consequences to an unhealthy sedentary lifestyle?
3. What was your experience like?
4. Which activity did you enjoy the most?
5. If you had to rate them on a scale, what would it look like?