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Spring 2009 Class at Eastern Oregon University
Update Stephanie Mohr
This semester is coming to a close and I have meet most of my goals that I have set for myself. I have lost 12 pounds and fit in two dress sizes smaller, I am very pleased with my new figure. I am more confident with everything I do now and enjoy working out, it is a big stress reliever when I have a lot going on all at once. My cardio has increase a lot as well I am not winded after the first mile and keep pushing myself so it will have the same effect at two miles. Swimming is another story I am still having trouble keeping my endurance swimming more then five hundred yards, I can do it but do not want to do more then that because I get light headed. Hopefully if I keep up swimming it will become more easier like running has been for me. Read more »
Grading Finalized
I have all the grading finalized for this class, which you can now view at the Tests & Grades site. You'll see the comments I have provided for you there. If you haven't already, please fill out an instructor evaluation at
http://www.unicommons.com/node/add/instructor-evaluation2009-03?destination=node
I appreciate your comments to help me improve the class. Thanks for taking the class.
Final Test
Recently, I ran an 8 mile loop near Bend, OR. My time was close to one hour and twenty minutes which doesn't sound that great, however, the course does include one very large hill, which involves about a 200 foot increase in elevation. The course then flattens out for about 3 miles, only to dip down drastically with a fairly level surface to finish the next 2 miles to get back to the beginning. Admittedly, I did not make it all the way up the hill without walking but I would say that it was close and that my pace was very steady for the remainder of the course. Read more »
Final PT test
I took my final PT test this last week on Friday, at my drill weekend for the guard. I scored the highest that I have ever scored, going well into the 300's, which is maxing every event! I was really worried about my pushups this time instead of my run, due to a nasty shoulder injury that I substained while lifting weights, but I took a few weeks off, and got in a good week or so of pushups before the test, then took another couple days off, and did the most I have done on a test yet this semester! The run was a breeze, I thought it would be too, with all the cardio that i have done this semester. Read more »
Final Test
For my final test I took my ending weight and mile run time along with some strength work. Over this term I was able to gain 15 lbs but i lost 5 of that in the second term when i moved towards a more cadrio based work out. I took my final mile time and was able to keep a very steady pace and ended up finishing in 6 min and 28 sec. As far as my strength none of my maxed have increased but im happy that i am in better shape from the start of the term. I feel that i did reach my goal but i will be continuing lifting a running over the summer to try a reach a bigger goal of competing once again for Eastern's track and field team.
Final thoughts
Well this has been an interesting past couple months in term of fitness for me. I never got into a really good routine for my work out. Because of the lack of routine, I feel that all I accomplished was to maintain where I have been at for the most part. It was hard for me to try and reach and maintain the same workout level that I have been use to during my time in football. Although I didn't accomplish some things that I wanted to, I have learned what its going to take for me to reach my fitness goals whithout having a football coach screaming at me to lift.
Final Results
I did my last final test today, and even though I did not make my goal of 5-6 miles I was very pleased with my results. I was able to complete 4.5 miles in 40min and I feel like if I would have had more time in the past couple of weeks to get more serious I would have easily made my goal. However things come up and I had a little more going on than I expected. When it comes to the weight I had planned to lose 10 pound and I am very happy to say that I did get that done. This class was a great help when it came to the motivation factor (having to record everything) and I love the fact that I can go on a decent run with out having to stop every 5 minutes. I also completed a 5k race and am looking forward to participating in others in the future and possibly doing a longer one too.
Final Results
My final results have proven to be very successful, putting me into a position where I have met or exceeded all of my goals. One main aspect of my training that was not taken into consideration helped that me not only reach my goals, but exceed them is the fact that on most days I also go snowboarding, skateboarding, or surfing, and on many days do a couple of them. These sports in conjunction with my workout plan have shown great results that go hand in hand with each other; I feel stronger when I am taking part in my sports because of my gym activities, and I feel stronger at the gym because of my sport activities. Read more »
Fitness Final Results
So the term is over and I think I have finished all the requirements. Everything went well, although I didn’t achieve every goal, I did make improvement. Upon reflection, I think that next time I will take inconsideration the variables; that is, the things that could hinder my ability to work out. School, work, exhaustion, weather were many of the factors that hindered my ability to achieve complete success. However, I still had a very productive term. In this case, the Pros outweigh the Cons. I am very pleased with my muscle gain. I have also lost 9 pounds. I didn’t reach my goal, but, as some have mentioned, muscle weighs more than fat. So this probably affected my results. Nevertheless, I am able to play basketball more affectively, without taking water breaks every few minutes. Read more »
Brian Sather
I know the end of the term is here and you are probably swamped with grading, but could you please let me know that you have received my work for this class and if not than I will try to copy and paste it where it needs to be submitted? It shows me failing at this time and again the term is almost over so I need to make sure that I am not actually failing. Thank you,
Stephanie
Fitness Test 'Final' and Goals Update
I performed my final tests for the term this morning. I went down a little bit in all three tests partly because I have not been able to swim the last couple of weeks (we emptied the pool for major maintenance) and the private pool is a bit expensive and use has time restrictions. I am also physically tired from doing maintenance at work (pool shell, filter pit, building, etc). I know, they are bad excuses, but in a way I worked harder doing maintenance jobs than actually working out.
Test Results:
12 min Swim-- 600 yds
1 min Push-ups-- 40 push-ups
1 min Sit-ups-- 35 sit-ups Read more »
Final Fitness Test Results
Hey everyone. I just finished my final test today. I finished accomplished all my shortterm goals except the weight gaining goal. It was my goal to gain 10lbs. in this term, and I gained 6lbs. which isn't bad. I ended up running the 1.5 mile run in 9 minutes and 2 seconds which was an increase of 1minute and 32 seconds from the beginning of the term. I did 53 situps in one minute which was a 11 pushup gain from the beginning. I also did 63 pushups which was a 12 pushup gain from the beginning. I also benched 215lbs which also was my goal.
Update
Cutting back on my rest time in the gym has been really paying off for my cardio. I try and run at least 3 times a weak for 10 mins after I get done lifting. My goal was to improve my cardio enough so that i can train harder for track and field. I have cut 1:30 off my mile time in 4 weeks. I started this half of the term running the mile in about 8 min 20sec but now i can run at a faster pace and not running it in about 6 min and 40 sec.
Classes Offered This Summer & Fall
Some of you may want to get registered now for the classes I am offering this summer and fall. There is some information available for these classes if you click on the links below. Since registration is open now for both terms, use the CRNs to get signed up. Our department is also offering several other classes which can be found under the EXS, PES, and HWS prefix on the class schedule online on Webster.
SUMMER 2009
- HWS298 Health/Fitness for Life - CRN 10327 - see preview
- HWS320 Healthy Activities & Games for Youth - CRN 10328 - see preview
- PES131 Foundations of Physical Activity & Health - CRN 10340 - see preview
- PES364 Scientific Basis for Coaching Youth Sports - CRN 10342 - see preview
- PES470 Sport Management - CRN 10353 - see preview
FALL 2009
- HWS298 Health/Fitness for Life - CRN 10327 - see preview
- PES131 Foundations of Physical Activity & Health - CRN 10340 - see preview
- PES270 History Philosophy & Ethics of Sport - CRN 31872 - see preview
- PES294 Teaching Team Sports - CRN 31873 - see preview
- (a new class I've been offering) PES 199 Advanced Fitness & Performance Training - CRN not available yet - Description: Individualized and focused high intensity training for improving fitness and athletic performance. This class uses an online platform to enhance and improve participants' experience as they train for specific goals and events. Each student will interact with the instructor as a personal coach, helping to improve training techniques based on principles grounded in good scientific evidence. The process will include goal setting, planning training, logging workouts, performance testing, and sharing event results. Designed specifically for athletes training for target events like a marathon, triathlon, or an upcoming sport season. Individuals who want to simply focus on high intensity workouts for improved personal fitness will also find this class beneficial.
Please read Brian Sather
I checked my grades and it does not show that you have received my work out logs, nutrition analysis, fitness tests, etc. I have submitted them though. Can you please tell me what I need to do in order for them to show up so that you can grade them?
Big test this weekend, change in workout
I plan to take my final fitness test this weekend, during my guard training. I have changed up my workout, as far as reps, and due to a injury, I was not able to go as hard as I wanted to this last month.
I had to cut my lifing workout down to 1 exercise per body group i.e. one chest, and one tri workout, so I do not hurt myself further. I feel pretty healed now though and plan to do very well on this test, I am running really great, so I should finally be able to run my 2 miles in under 13 min. I am doing it roughly in 14 min on my workouts. Read more »
workout plan... finally posted
So it is a little late… but here are my workout goals as it relates to the beginning of the term.
I have several goals set for myself this term, one of my goals being that I wish to lose 20 pounds, while also increasing my speed and endurance. My main goal however, is to live a healthier lifestyle in general. I am going to dry and incorporate fruits and vegetables in each meal and as my snacks throughout the day. I have children and I think that it is imperative that I teach them the proper way to live a healthy lifestyle.
I have set up the following workout plan
Cardio 5x per week (Tues, Wed, Thurs, two choice days)
Weight training 3x per week (Mon, Tues, Wed.)
Grades????
I cannot log into the test and grades section. Does anyone know how to find that information out?
Also is there a check off sheet to know that we have completed everything for the term?
Thank you,
Stephanie Mohr
Update
Hey everyone! Term is almost over and I'm excited to say that I have become more fit, and feel alot better than I did before taking this class. Next week on Thursday during dead week I will do my final fitness testing. After this testing I will know whether or not I accomplished my goals. I'm pretty confident that I will. Well anyways I hope everyone else's term is going good.
THE WERST RACE and EOU Fun Run
I know it is a little late to let people know about this, but I just thought about it and thought it would be a good idea for anyone around this weekend in La Grande and is interested here is a little information on a run/fundraiser taking place.
THE WERST RACE and EOU Fun Run
Raise money for Jason Werst and the American Cancer Society
A fun day that anyone can paritcipte in!
Walk or run 1-3 miles through out the beautiful EOU campus
or, if you are up for a challenge, run, walk or bike up to Morgan Lake.
$10 for 1-3 mile with a shirt (contact angie @ abela@ohsu.edu)
$20 for Morgan Lake or $30 with a shirt. current EOU students can particpate in the Morgan Lake Race for $10 and $15 respectively. For more details see http://www.eastsidetrackclub.com/werstrace.htm
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