Ly

Name: //Julianna Ly//

**Guiding Question:** __Would I like to be a health and fitness instructor?__
 * Location:** Brandywine YMCA
 * Mentor:** Pigeon Graham

(9:30-10:25) North Pool || Muscle Pump (9:15-10) || HydroPump (9:30-10:25) North Pool || Muscle Pump (9:15-10) || Cardio Kickbox (9:15-10:10) || Sunrise Yoga (6:45-7:45) || Lifting/Workout (9-10) || (11-12) || HydroCardio (10:30-11:25) North Pool || Lifting/Workout (11-12) || HydroCardio (10:30-11:25) North Pool || Zumba (11:05-12:00) || Complete Core (9:55-10:25) || Zumba (12:10-1) || (12-12:55) || Lifting/Workout (11:30-12:30) ||  || Gentle Yoga (12-12:55) || Pilates Mat Basics (12-12:55) ||  ||   ||
 * **Monday** || **Tuesday** || **Wednesday** || **Thursday** || **Friday** || **Saturday** || **Sunday** ||
 * HydroPump
 * Lifting/Workout
 * Muscle Pump


 * 18 Hours Activity/Week**
 * 2 Hours Driving/Week**
 * = 20 Hours/Week**

So far I am following my Plan of Action with little difficulties. Because of lacrosse, I wasn't able to make every class due to games however I was able to get in about 18 hours of activity per week. So far, my exploration has been very fun. The water classes have especially introduced me to a new type of excerise and taken me out of my comfort zone. I haven't been able to attend a yoga class yet however look forward to going to one this week.
 * Journal #1:**

SSP: Sounds great - glad that the water classes have been good. I was worried after the first one! Enjoy!

More recently, I've been able to attend more yoga and zumba classes and also started doing another water aerobic class. Because lacrosse is over, I've been able to successfully follow my schedule and complete hours.
 * Journal #2:**

I have successfully completed all 80 hours that I had planned and have finished my presentation. It was difficult getting pictures during my exploration when participating in the class however I was able to and have those in my presentation.
 * Journal #3:**

Becoming familiar with basic yoga postures and breath work Increase in flexibility, endurance, strength, balance, and coordination Conscious movement, breathing, and mindfulness work to help manage stress Breathing deeply Incorporates meditation with yoga
 * Presentation:**
 * Yoga Flow-**
 * Mindful Yoga-**

Flexibility- stretching your body in different ways helps a greater range of motion to the muscles and joints Strength- many different poses force you to balance your weight differently such as the tree position. Along with strength comes an increase in muscle tone Pain Prevention- increased flexibility and strength prevents back pain. Yoga also improves alignment Better breathing
 * Physical Benefits of Yoga-**

Mental Calmness- concentrating solely on what your body is doing helps calm the mind. Yoga also introduces many different meditation techniques. Stress Reduction- The emphasis yoga places on being in the moment helps relieve stress Body Awareness-increased awareness of your own body and improves your alignment, improved posture
 * Mental Benefits of Yoga-**

Latin-inspired dance fitness program 5 Different Types of Zumba Classes: Zumba- original class Zumba Gold- older people Zumba Toning- weighted toning sticks Aqua Zumba- water aerobics Zumbatonic- kids
 * Zumba-**

This medium to high intensity, medium to high impact aqua-aerobic class is conducted in shallow water with a deep water portion. The aerobic portion of the 55 minute class was approximately 35 minutes. Conditions cardio, improves flexibility, shapes and tones muscles, increases stamina and energy Weight lifting portion Jog/sprint conditioners in the shallow end of the water Cool down stretches
 * HydroPump-**

40 minute cardio workout in both shallow and deep water designed to increase your heart rate and burn calories 15 mile bike ride
 * HydroCardio-**

Buoyant belt or pool noodle to focus on vertical training to fully utilize the water’s property of natural resistance
 * Deep Water-**

Provides Buoyancy & Support: provides support to the muscles making it less likely for the bones and joints to get injured Supports 80% of the body Less stress compared to land exercises
 * Benefits of Water Exercise-**

Quick Muscular Endurance High density of water compared to air Increased resistance therefore building up muscle Faster results

Improved Flexibility Reduced effect of gravitational force Joints move through a wider range of movement age

Improve Cardiovascular Conditioning Helps Keeps Cool Burn Calories- 450-700 calories/hour burned