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This picture shows how my workouts were focused on rowing.

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These workouts showed how I increased the amount of reps.

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I have used the principle of progression by slowing increasing the amount of repetitions I do in each workout as shown in week four's fitness log. I worked on the principle of specificity for rowing. I focused my cardiovascular workouts on rowing in order to improve. Lastly, I incorporated the principle of overload by having weighted workouts and increasing repetitions.

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I believe my greatest success was probably strength workouts. I never had a strong upper body and abdominals. The goal setting and keeping track of everything helped and I definitely see a difference because I have more endurance and can do more repetitions of an exercise.

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I do feel that I have improved. I improved on the crunches and I believe that stems from the abdominal workouts that I did. I also improved on the push ups. This was good because my weakness is upper body strength so setting goals helped me do better during the fitness tests.

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As you can see, my workouts kept me in a steady heart rate zone.

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Based on my data, I do see that my workouts helped keep me in a steady heart rate zone. These heart rate zones helped maximize my workouts. I noticed that my heart rate was a lot lower when I sleep throughout the night. If  I was in a light sleep, my heart rate would go up. My resting heart rate was higher than sleeping at times but my resting heart stayed at around 90 bpm.

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My fitness smart goals included increasing my endurance level. They also included how much I exercise and certain exercises I should focus on such as strength or cardiovascular. These goals helped me be more successful because they kept me on track during the week and they were realistic so the goals were motivational.  The goals helped me because when I met them, I could improve more and create more goals.

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My biggest challenge when taking virtual PE is time management. If you are not good at time management, this is not the class for you. For me, I would always try and work ahead because I knew that I would either be out of town over the weekend or I had a busy week of other schoolwork. Having to take time outside of school was another big challenge because we all know no student wants to do work outside of school.

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My weaknesses were in upper body strength and coordination. I needed to work on these so I incorporated lots of drills such as scullers which is an ab workout at home to work on coordination. My arms go out when my legs go in. I also incorporated triceps dips and bicep curls which help with my upper body strength. Push ups also helped a lot. I set goals every week to reach a certain amount of reps for each and for the scullers, to reach a certain amount of reps without messing up. I did reach these goals and they did help me because they helped keep me on track for improving.

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My strengths are cardio respiratory fitness and lower body strength. I put lots of exercises that helped with exercises. I incorporated a lot of squats and lunges that worked on legs and I also ran a lot at home. Since these are my strengths, my goals were to improve them. I would set goals that would increase the amount of reps or the distance that I would run in order to improve on my performance. I did meet these goals so I created new goals to meet after I met the other ones.