Fitness Plan!

Week One 
Sunday: Rest Day/ Work.
Monday: Run for 10mins, 100 jumping jacks, 40 lunges, 40 squats, 100 high knees, 40 butt kicks, 20 side lunges, 10 leg lifts (each)
Tuesday: Karate for 1hour and 30mins.
Wednesday: Rest Day/ Work.
Thursday: Karate for 1hour and 30mins.
Friday: Go for a 30min run, 15 squats, 30 jumping jacks, 15 calf raises, 10 pushups, 15 bicep curls, and 10 dips.
Saturday: 1hour run/walk, Work.

Week Two
Sunday: Rest Day/ Work.
Monday: Run for 10mins, 100 jumping jacks, 40 lunges, 40 squats, 100 high knees, 40 butt kicks, 20 side lunges, 10 leg lifts (each)
Tuesday: Karate for 1hour and 30mins.
Wednesday: Rest Day/ Work.
Thursday: Karate for 1hour and 30mins.
Friday: Go for a 30min run, 15 squats, 30 jumping jacks, 15 calf raises, 10 pushups, 15 bicep curls, and 10 dips.
Saturday: 1hour run/walk, Work.

Week Three
Sunday: Rest Day/ Work.
Monday: Run for 10mins, 100 jumping jacks, 40 lunges, 40 squats, 100 high knees, 40 butt kicks, 20 side lunges, 10 leg lifts (each)
Tuesday: Karate for 1hour and 30mins.
Wednesday: Rest Day/ Work.
Thursday: Karate for 1hour and 30mins.
Friday: Go for a 30min run, 15 squats, 30 jumping jacks, 15 calf raises, 10 pushups, 15 bicep curls, and 10 dips.
Saturday: 1hour run/walk, Work.

Week Four
Sunday: Rest Day/ Work.
Monday: Run for 10mins, 100 jumping jacks, 40 lunges, 40 squats, 100 high knees, 40 butt kicks, 20 side lunges, 10 leg lifts (each)
Tuesday: Karate for 1hour and 30mins.
Wednesday: Rest Day/ Work.
Thursday: Karate for 1hour and 30mins.
Friday: Go for a 30min run, 15 squats, 30 jumping jacks, 15 calf raises, 10 pushups, 15 bicep curls, and 10 dips.
Saturday: 1hour run/walk, Work.

Week Five
Sunday: Rest Day/ Work.
Monday: Run for 10mins, 100 jumping jacks, 40 lunges, 40 squats, 100 high knees, 40 butt kicks, 20 side lunges, 10 leg lifts (each)
Tuesday: Karate for 1hour and 30mins.
Wednesday: Rest Day/ Work.
Thursday: Karate for 1hour and 30mins.
Friday: Go for a 30min run, 15 squats, 30 jumping jacks, 15 calf raises, 10 pushups, 15 bicep curls, and 10 dips.
Saturday: 1hour run/walk, Work.

All I really wanted was to be more active and keep up a healthy lifestyle, this was what I did for 5 weeks straight. I know from this fitness plan that I will keep up with it for a long time and as I progress it will get more intense. 

Fetal Pig Dissection!

Observations: The size of the fetal pig was very surprising based upon previous pictures I have seen of other dissections, it was way smaller than I expected. Nonetheless it weighed pretty well, felt like it was about 4 pounds and the shape of the pig was actually so similar to a fetal human in my opinion because the pig was curved in (forward) just as a fetal human would be, crouched forward as it it is in a protective position. The eyes of the fetal pig were sealed shut, and you can tell they have never opened up because of the grip it held if i tried to open. The fetus even had some hair, we found traces of eyebrow hair, and facial hair, although the fetal pig had a rubbery plastic texture the hairs added a realistic feeling to the extraterrestrial animal. The mouth was partially open, it kinda looked like a panting dog because it had its tongue stuck out. If you open the mouth you are able to see and feel the toothless gums, they are very bumpy and its so amazing because based on its mouth it looks like a newborn baby.

Final Buddy Reflection!

PE leaders - Gagan, Sahil, Shimeran, Sukhi, and Jasleen.
1.  What adjustments and improvements did you make in your lessons (structure, activities, organization, instructions) from the first lesson to the last one?  From our first lesson to our last we had made vast adjustments and based on those adjustments improved a lot. During our first lesson we had a good structure with the kids, but we did not have a lot of involvement of the big buddies. In our last the structure is balanced, we have learned that the kids do want the buddies to participate and we can provide that for them in a way for both the big buddies and little buddies can enjoy. We had tried to do more fitness based activities (circuit) with the kids but we realized that they enjoyed more of a reckless gym time, so in our last we have adjusted ourselves to merge fitness and fun together which was an improvement on their enjoyment level. From first lesson to last we were extremely organized, we had all the materials ready to go for the kids to use. We had improved the way we explained the activities, we learned that we had to be really descriptive and show demos for the kids to throughly understand the activities. 

2.  What was the biggest challenge for your group?  For you?  The biggest challenge for the group and myself would have to be finding activities that were different each week and kept the interest of all the kids, we wanted to make sure they were getting proper exercise and learning new skills that would correspond in their everyday lives. 

3.  Describe your favourite moment as a leader and explain why.  My favourite moment as a leader was forming a bond with my buddy, the moment they entered the gym and told their friends while pointing "oh thats my big buddy!" is very comforting, to think I had an impact on them not only as a buddy but even as a role model, someone who they were happy to see and proud to meet. 

4. What do you still need to work on?  What improvements would you make if you were continuing teaching for another month?      Based on our lessons in this month we have ran smoothly and done extremely with the kids, and if we were to continue the for another month we would surely have to improve our game skills because those kids like new games every week! Also trying to incorporate different skills they need to learn into the activity, which makes it fun and effective at the same time. 

PE Buddies -
1.  What are some of the things that you learned being a PE buddy?  While being a PE buddy i have learned there are a lot of tears, and need for patience. These kids are sensitive and know nothing about what it is like to be anything but their age, and with that i have learned there is a certain way to communicate with them, you have to be kind and patient at the same time. I have learned that once you form a bond with your buddy and begin to understand them it turns into a great friendship. 

2.  Did your comfort level change over the course of the month?  Why or why not? Over the course of the month my comfort level did change. As I began to see the kids more, it felt like a more known environment, and that lead to being more comfortable. I began to engage in the activities more because the kids encouraged the participation which was great to see, and I had fun!

3.  What was your favourite part of being a buddy?  Be specific. My favourite part of being a buddy was becoming a role model to the kids, I became someone who they were excited to see, wanted to interact with, and asked questions that they would not normally ask. I loved being a big buddy, and getting to inspire an influential kid that wants to learn and live life everyday!


In conclusion -
Rate the following:
Your group -
Lesson planning 5 /5
Organization 5 /5
Instructional clarity 4 /5
Team work  5 /5
Improvement  5/5
You -
Interaction with buddy 10 /10
Improvement on your goal 4.5 /5

How Does The Tongue Work?

The tongue is composed of skeletal muscle fibers. Unlike the cardiac muscle or smooth muscle of the organs and digestive system, skeletal muscle can be willingly controlled. This allows for the tongue's mobility. The muscles that lace throughout the organ secure it to surrounding bones and create the floor of the oral cavity. Mucous membrane covers the skeletal muscle and protects the body from microbes and pathogens. The eight muscles of the human tongue are classified as either intrinsic or extrinsic. The four intrinsic muscles act to change the shape of the tongue, and are not attached to any bone. People have made it a myth that the tongue is the strongest muscle in the human body, but this is not true. The tongue is known to be the "strongest" muscle in the body because it never gets tires, it helps you speak and eat. Some people say this myth arose because the tongue never gets tired, it never takes breaks. People usually think the tongue is the strongest muscle but the tongue isn’t a single muscle. It’s actually made up of eight different muscles. In the intrinsic group there are transverse bands, superior longitudinal bands, inferior longitudinal bands, vertical bands. In the extrinsic group there are genioglossus the majority of the tongue, hyoglossus, palatoglossus supplied by pharyngeal plexus, styloglossuss. 

https://www.youtube.com/watch?v=_Co_hxr13fk

Fitness Testing Post!

For fitness testing today, I did the community run and I did reach my goal for increasing my stamina. For the community run me and my friends made our own route and we went around the community and run for 26 minutes and I was also in zone 4. After we were done that we did some fitness testing and I also improved from my last testing. Plank was a minute and 30 seconds, board touches were 9 per second. I did 8 push-ups and sit and reach was 4. For the jump in cm i started with 210cm and with standing up and reaching and then jumped up to 250cm.

Fitness Goal!

My fitness goal is to obtain a better beep test score. On average I have ranged between 7-9, but I know I can achieve more since I only end up in zone 2 or 3 after my test. To solve this I need to work towards gaining a better aerobic energy system because I am using anaerobic right now.

Grouse Grind Post!

During the grouse grind I had many different feeling in my body, it actually felt like I was doing many activities even though I was just walking up. It felt like my legs and hips were really contracting and working together to push me harder. The climb up the mountain was very hard it required a lot of energy and also a lot of will power, during the climb I realized that when i kept a steady pace it helped my body to cope with the climb and did not make me want to stop and any point or slow down, but when I started to speed or go faster I felt my body shutting down on me and in a way telling me to keep a specific pace going, and when I did do so it assisted me in time and shortened the breaks. Judging from my experience doing the Grouse Grind the energy system my body was using was the anaerobic glycolysis, because while I was changing speeds I felt that I could only continue for 30 seconds - 2 minutes and it decreased my function, but during my regular movement I experienced the aerobic energy system as my body was enduring a lot while my heart rate was increasing and cellular respiration was present. Overall when i did the grouse grind I did it in 1 hour and 7 minutes.

VO2 Max

My VO2 Max based upon the result of my beep test score is 40.2 which is an average rating. For upcoming beep tests I will do much better because at the end of my test I was only around zone 2, therefore my body can sustain doing the test for longer and can endure more. 

The Movement of Muscles

Muscle	Origin	Insertion	Movement
pectoralis major https://www.youtube.com/watch?v=8bQH4fQwMSo	Clavicular head-medial half clavicle. Sternocostal head-lateral manubrium and sternum, six upper costal cartilages and external oblique aponeurosis.	Lateral lip of bicipital groove of humerus and anterior lip of deltoid tuberosity.	Clavicular head:flexes and adducts arm. Sternal head: adducts and medially rotates arm . Accessory for inspiration.
latissimus dorsi https://www.youtube.com/watch?v=wzyB34izUNI	Spine T7, spinous processes and supraspinous ligaments of all lower thoracic, lumbar and sacral vertebrae, lumbar fascia, posterior third iliac crest, last four ribs (interdigitating with external oblique abdominis) and inferior angle of scapula.	Floor of bicipital groove of humerus after spiraling around teres major.	Extends, adducts and medially rotates arm. Costal attachment helps with deep inspiration and forced expiration.
gluteus maximus https://www.youtube.com/watch?v=OH7jowteXSs	Outer surface of ilium behind posterior gluteal line and posterior third of iliac crest lumbar fascia, lateral mass of sacrum, sacrotuberous ligament and coccyx.	Deepest quarter into gluteal tuberosity of femur, remaining three quarters into iliotibial tract (anterior surface of lateral condyle of tibia.)	Extends and laterally rotates hip. Maintains knee extended via iliotibial tract.
vastus lateralis https://www.youtube.com/watch?v=bYkXYOl96Iw	Upper intertrochanteric line, base of greater trochanter, lateral linea aspera, lateral supracondylar ridge and lateral inter muscular septum.	Lateral quadriceps tendon to patella, via ligamentum patellae into tubercle of tibia.	Extends knee.
biceps brachii https://www.youtube.com/watch?v=eLuZ6lKa6p4	posterior border of bicipital tuberosity of radius (over bursa) and bicipital aponeurosis to deep fascia and subcutaneous ulna.	Supinates forearm, flexes elbow, weakly flexes shoulder.
triceps brachii https://www.youtube.com/watch?v=GkO5MAx-w00	Long head: infraglenoid tubercle of scapula. lateral head: upper half posterior humerus (linear origin). medial head: lies deep on lower half posterior humerus inferomedial to spiral groove and both inter muscular septa.	Posterior part of upper surface of olecranon process of ulna and posterior capsule.	Extends elbow. Long head stabilizes shoulder joint. medial head retracts capsule of elbow joint on extension.
deltoid https://www.youtube.com/watch?v=hsMEIyzbob4	Lateral third of clavicle, acromion, spine of scapula to deltoid tubercle.	Middle of lateral surface of humerus (deltoid tuberosity.)	Abducts arm, anterior fibers flex and medial rotate, posterior fibers extend and lateral rotate.
external obliques https://www.youtube.com/watch?v=eWAxbQ62JD0	Anterior angles of lower eight ribs.	Outer anterior half of iliac crest, inguinal lig, public tubercle and crest, and aponeurosis of anterior rectus sheath.	Supports abdominal wall, assists forced expiration, aids raising intraabdominal pressure and, with muscles of opposite side, abducts and rotates trunk
intercostal muscles https://www.youtube.com/watch?v=0Fw5ibdD6d4	Inferior border of ribs as far back as posterior angles.	Superior border of ribs below, passing obliquely downwards and backwards.	Fix intercostal spaces during respiration. Aids forced inspiration by elevating ribs.
tibialis anterior https://www.youtube.com/watch?v=crxG22quZus	Upper half of lateral shaft of tibia and interosseous membrane.	Inferomedial aspect of medial cuneiform and base of 1st metatarsal.	Extends and inverts foot at ankle. Holds up medial longitudinal arch of foot.
sartorius https://www.youtube.com/watch?v=CA9_gxWHUoI	Immediately below anterior superior iliac spine.	Upper medial surface of shaft of tibia.	Flexes, abducts, laterally rotates thigh at hip. Flexes, medially rotates leg at knee.
semitendinosis https://www.youtube.com/watch?v=BvEKpRUGU3A	Upper inner quadrant of posterior surface of ischial tuberosity.	Upper medial shaft of tibia below gracilis.	Flexes and medially rotates knee. Extends hip.

Kidney Transplant!

A kidney transplant is a procedure in which a new kidney is added into the human due to kidney failure. A kidney transplant is a very common transplant. The healthy kidney is transported in cool salt water that preserves the organ for up to 48 hours. This gives the health care providers time to perform tests to ensure that the donor's and recipient's blood and tissue match. Kidney transplant surgery takes about 3 hours. People with diabetes may also have a pancreas transplant done at the same time. This can add another 3 hours to the surgery.Only one donated kidney is needed to replace two failed kidneys, making living donor kidney transplant an option. If a compatible living donor isn't available for a kidney transplant, your name may be placed on a kidney transplant waiting list to receive a kidney. This could take years to get. Kidney transplant may be a better treatment for you than dialysis, because survival rates are better after transplant. You will also be able to live a more normal life, because you won't have to have dialysis. Although a kidney transplant is an expensive procedure, it may actually be less costly than long-term dialysis treatments. You will have to stay in the hospital for 7 to 10 days after you receive your new kidney. In some cases, it may take time for your new kidney to produce urine. So you may have to receive dialysis and take medicines, such as diuretics, that help your new kidney get rid of excess water and salt from your body. 

Risks

The risks of having a kidney transplant include:

• Rejection of the new kidney.
• Severe infection.
• Bleeding.
• Reaction to the anesthesia used for surgery.
• Failure of the donor kidney

https://www.youtube.com/watch?v=ou8CC4XN9wk

Kidney Dissection!

Protein Synthesis

Amino acids should attached to messenger RNA.