Senior Project
After 8 months of working on my senior project it has finally come to an end. I can personally say I enjoyed working on it because I got the chance to work with Brenda Prokob who is a personal trainer. Thanks to her I got to learn about my body, what it needs, and how I can maintain it in good shape. Now when I go to the gym I know what body parts and what workouts I'm going to be doing for that day. Also, my food intake has been getting better since I now know what foods are good and how many times a day I should be eating. I really learned a lot thanks to this project. I'm really glad I chose Fitness as my topic. Now I'm just ready to graduate and start my new life.
Sunday, May 31, 2015
Friday, May 22, 2015
Senior Project Reflection
(1) Positive Statement
What I am most proud of is that I was able to stand in front of seniors and juniors for a whole hour. It was really hard for me to just stand there since presenting by myself is one of my biggest fears, but I feel like this help me get a step closer to over coming it.
(2) Questions to Consider
a. What assessment would you give yourself on your block presentation (self-assessment)?
AE P AP - CR NC
b. What assessment would you give yourself on your overall senior project (self-assessment)?
AE P AP CR NC
P+
(3) What worked for you in your senior project?
What worked for me was definitely having an amazing mentor to guide me throughout the year and fill me with the knowledge I wouldn't have gotten otherwise. Without her I wouldn't have been as prepared as I was. Brenda, my mentor, taught me so much more than I thought I would have ever learned going through this senior project. She is essentially where I got most of my information from and what made me that much more passionate about my topic.
(4) (What didn't work) If you had a time machine, what would you have done differently to improve your senior project if you could go back in time?
If I had a time machine I would definitely would of gone back to represent and try to slow down, not rely on my notes, and just be myself while presenting. I believe that would of help me so much to meet time.
(5) Finding Value
In my opinion, I think that this whole set up of preparing for something really big did help with getting over my fears. After presenting today I feel like in the future when I have to present in front of an audience i'll feel more comfortable doing so. Just doing this whole senior topic and presenting on your own is just something I would have never had thought I would accomplish coming in freshman year. I thank I-Poly for creating the individual I am today.
What I am most proud of is that I was able to stand in front of seniors and juniors for a whole hour. It was really hard for me to just stand there since presenting by myself is one of my biggest fears, but I feel like this help me get a step closer to over coming it.
(2) Questions to Consider
a. What assessment would you give yourself on your block presentation (self-assessment)?
AE P AP - CR NC
b. What assessment would you give yourself on your overall senior project (self-assessment)?
AE P AP CR NC
P+
(3) What worked for you in your senior project?
What worked for me was definitely having an amazing mentor to guide me throughout the year and fill me with the knowledge I wouldn't have gotten otherwise. Without her I wouldn't have been as prepared as I was. Brenda, my mentor, taught me so much more than I thought I would have ever learned going through this senior project. She is essentially where I got most of my information from and what made me that much more passionate about my topic.
(4) (What didn't work) If you had a time machine, what would you have done differently to improve your senior project if you could go back in time?
If I had a time machine I would definitely would of gone back to represent and try to slow down, not rely on my notes, and just be myself while presenting. I believe that would of help me so much to meet time.
(5) Finding Value
In my opinion, I think that this whole set up of preparing for something really big did help with getting over my fears. After presenting today I feel like in the future when I have to present in front of an audience i'll feel more comfortable doing so. Just doing this whole senior topic and presenting on your own is just something I would have never had thought I would accomplish coming in freshman year. I thank I-Poly for creating the individual I am today.
Wednesday, May 13, 2015
Blog 22: Mentorship
My mentor is Brenda Prokob, she has been a personal trainer for 15 years now. She is currently working at the 24-Hour Fitness Center, at the City of Industry.
The most important thing I gained from this experience is really knowing how to properly train others. Having the right equipment and knowing how to use this equipment is key to gaining muscle mass. I was taught many new workouts that trained all the muscle groups. I learned more of the training factor from my mentor as well as from nutrition.
Training almost every day throughout the week did help with learning lots of new things to help me answer my EQ. My mentor has helped with training in the gym to learning the types of food I need to eat. There was a time where I kept training hard and gave it my all in the gym and kept my nutrition on point as well but still noticed no gains for about 2 weeks. I told my mentor and that's when we started to change our routines in the gym every time ever since this problem. Changing up the routine did help a lot and it made it more different every time I went to the gym. Its important to get all the energy you need in the gym and changing the routine will sometimes make it fun going to the gym instead of having the same workouts every time. Learning many things like this with my mentor only made us stronger in the gym and our knowledge with muscle mass increase.
The most important thing I gained from this experience is really knowing how to properly train others. Having the right equipment and knowing how to use this equipment is key to gaining muscle mass. I was taught many new workouts that trained all the muscle groups. I learned more of the training factor from my mentor as well as from nutrition.
Training almost every day throughout the week did help with learning lots of new things to help me answer my EQ. My mentor has helped with training in the gym to learning the types of food I need to eat. There was a time where I kept training hard and gave it my all in the gym and kept my nutrition on point as well but still noticed no gains for about 2 weeks. I told my mentor and that's when we started to change our routines in the gym every time ever since this problem. Changing up the routine did help a lot and it made it more different every time I went to the gym. Its important to get all the energy you need in the gym and changing the routine will sometimes make it fun going to the gym instead of having the same workouts every time. Learning many things like this with my mentor only made us stronger in the gym and our knowledge with muscle mass increase.
Wednesday, May 6, 2015
Exit Interview
(1) What is your essential question, and what are your answers? What is your best answer and why?
- EQ: What is the most efficient way to live a healthy and fit life?
- The first step in living a healthy and fit life is to adopt healthy eating habits to your everyday life by measuring and consuming the right foods. ( Nutrition)
- The second step to living a healthy and fit life is to adapt a regular and constant physical training regiment into your lifestyle. (staying physically active/exercising)
- The third step is getting a good night's sleep (8 hours for most of us), is a key part of a healthy lifestyle, and can benefit your heart, weight, mind, and more.
- My best answer is my first answer, "The first step in living a healthy and fit life is to adopt healthy eating habits to your everyday life by measuring and consuming the right foods. (Nutrition)." Proper nutrition will allow you to be able to live a healthy life beyond having to worry about weight gain or suffering from health problems. Without a good diet you won’t get the same outcomes and energy while doing any sort of physical activity or exercise, the most efficient way to maintain healthy is by being aware of the foods you ingest your body with.
(2) What process did you take to arrive at this answer?
- After 8 months of doing a lot of research and mentoring with Brenda Prokob who has been a personal trainer for 15, all of my answers had an essential part, but the one that emerged to the best answer was nutrition.
(3) What problems did you face? How did you resolve them?
- The only obstacle that I faced was at the beginning. I had changed topics from Pediatric Nursing to Fitness. I struggled with finding a place that would allow me to work with someone that was willing to help me with my senior project. I didn’t know where to look, so I went to Mrs. Pitman my house teacher at that time and asked for help. She gave me the idea of getting a personal trainer at a gym. With that in mind I started searching for gyms near I-Poly and found the 24 Hour Fitness just a few blocks away. My mom and I went and explained my senior project and they recommended me with Brenda Prokop, my mentor.
(4) What are the two most significant sources you used to answer your essential question and why?
- My first significant source would be my mentor Brenda Prokob because she helped me answer my EQ by personally training me and giving me tips on how to lose body fat. I have a personal meal and exercise plan that was made by her, which helps me make sure that I'm eating the right nutrition's and exercises to maintain my body fat in the right percentage.
- My second most significant source would be So What Can I Eat?! by Elisa Zuied. In her book she really help me understand and really go in depth about nutrition and how it affects my body.
Thursday, April 30, 2015
April Post
On April 23 was my last day of mentorship. I really enjoyed for the past 7 months training with my mentor at the 24 Hour Fitness Center. Training 2 days a weeks with Mrs. Prokob did help with learning lots of new things to help me answer my EQ. When I first started I really did not know how many times a day I should be eating or what foods will help me achieve my goals. The same thing goes with training, I learned how to properly use different equipment and what workouts targets each muscle. Now I am able to plan my own meal and workout plan. It has been a great experience mentoring with Mrs. Prokob, she made my senior topic really fun.
Sunday, April 26, 2015
Independent Component 2
(a) I, Leslie Salzazar, affirm that I completed my
independent component which represents 30 hours of work.
(b,d) My source was my own personal workout plan that my mentor Brenda Prokob created for me. It told me what I needed to be working on each day, meaning what parts of the body and workouts I should be doing. My workout plan also contains tips on the proper techniques and the function of each workout. I did my Independent Component 2 the 24 Hour Fitness, which is also where I do my mentorship at.
This is my workout plan that my mentor Brenda Prokob created for me. I started my Independednt component on February 17. Here it tells me what I should be doing each day. On the top left right below where my name is located, my goals for this month are written there which are Primary-Tone overall muscle, strength, gain muscle secondary, and nutrition-eat more protein 3 meals, 2 snacks.
It helped me answer my EQ by learning the basics of getting fit and getting to know
how muscle mass is really increased. Following my workout plan everyday helped me
become an expert in training on how to build muscle, how I should be eating and understand the foundation of what it takes to maintain fit and healthy.
(b,d) My source was my own personal workout plan that my mentor Brenda Prokob created for me. It told me what I needed to be working on each day, meaning what parts of the body and workouts I should be doing. My workout plan also contains tips on the proper techniques and the function of each workout. I did my Independent Component 2 the 24 Hour Fitness, which is also where I do my mentorship at.
This is my workout plan that my mentor Brenda Prokob created for me. I started my Independednt component on February 17. Here it tells me what I should be doing each day. On the top left right below where my name is located, my goals for this month are written there which are Primary-Tone overall muscle, strength, gain muscle secondary, and nutrition-eat more protein 3 meals, 2 snacks.
Tuesday, March 31, 2015
March Eaxtra Post
This picture was taken by my mentor Brenda Prokop while training with her. In this picture I'm doing a pull up in the pull up chin up machine. This workout helps you build muscle in your back as well as your biceps. As you can see in the image my back muscle is building up.
Wednesday, March 11, 2015
Blog 18: Forth Interview Preparation
1. What is the most important factor to live a healthy and fit life?
2. What do you consider healthy eating?
3. What would you say is the best and easier way for someone to adapt to a healthy lifestyle?
4. In order to stick to a healthy lifestyle what should one do?
5. What are some things you would recommend to someone who is overweight and is trying to get lean in less than six months?
6. When eating out what are some foods or things that one should avoid?
7. What are the best supplements to maintain muscle mass?
8. What are some obstacles that people often face when trying to get in shape?
9. How does sleep deprivation effect your body when training?
10. What do you personally do in order to stay fit?
11. How has your training method change over the years?
12. Do you have to follow a certain workout plan depending on your body type?
13. What do you think is more important physical training or nutrition in order to maintain a healthy/fit body? Why?
14.What happens to your muscle mass if you stop working out?
15. What do you believe is the best method to gain muscle in a short amount of time?
16. How often do you recommend for someone to change their workout routine? Why?
17. What workouts do you personally believe are the best to gain strength?
18. Why do some people show results faster than others?(muscle)
19. What is the most efficient way to lose weight without having to spend hours at the gym?
20. Why do people have hard time losing belly fat?
2. What do you consider healthy eating?
3. What would you say is the best and easier way for someone to adapt to a healthy lifestyle?
4. In order to stick to a healthy lifestyle what should one do?
5. What are some things you would recommend to someone who is overweight and is trying to get lean in less than six months?
6. When eating out what are some foods or things that one should avoid?
7. What are the best supplements to maintain muscle mass?
8. What are some obstacles that people often face when trying to get in shape?
9. How does sleep deprivation effect your body when training?
10. What do you personally do in order to stay fit?
11. How has your training method change over the years?
12. Do you have to follow a certain workout plan depending on your body type?
13. What do you think is more important physical training or nutrition in order to maintain a healthy/fit body? Why?
14.What happens to your muscle mass if you stop working out?
15. What do you believe is the best method to gain muscle in a short amount of time?
16. How often do you recommend for someone to change their workout routine? Why?
17. What workouts do you personally believe are the best to gain strength?
18. Why do some people show results faster than others?(muscle)
19. What is the most efficient way to lose weight without having to spend hours at the gym?
20. Why do people have hard time losing belly fat?
Wednesday, March 4, 2015
Blog 17: Answer 3
Essential Question:
What is the most efficient way to live a healthy and fit life?
Answer #3
Getting a good night's sleep (8 hours for most of us), is a key part of a healthy lifestyle, and can benefit your heart, weight, mind, and more.
3 details to support the answer
http://healthfinder.gov/HealthTopics/Category/everyday-healthy-living/mental-health-and-relationship/get-enough-sleep
http://healthysleep.med.harvard.edu/need-sleep/whats-in-it-for-you/health
http://sleepcenter.ucla.edu/body.cfm?id=61
Concluding Sentence
Sleeping plays a big part in your life by making your body function better. You will be able to have more energy, be in a better mood, and have a healthier body. Everyone should at least be getting 8 hours of sleep.
What is the most efficient way to live a healthy and fit life?
Answer #3
Getting a good night's sleep (8 hours for most of us), is a key part of a healthy lifestyle, and can benefit your heart, weight, mind, and more.
3 details to support the answer
- Research has proven that people who get a good night sleep lose more fat, while those who deprive sleep loss muscle mass.
- Sleep reduces stress levels which allows people to have better control of their blood pleasure.
- Studies show that the gap between getting just enough sleep and getting
too little sleep may affect your health, mood, and weight.
http://healthfinder.gov/HealthTopics/Category/everyday-healthy-living/mental-health-and-relationship/get-enough-sleep
http://healthysleep.med.harvard.edu/need-sleep/whats-in-it-for-you/health
http://sleepcenter.ucla.edu/body.cfm?id=61
Concluding Sentence
Sleeping plays a big part in your life by making your body function better. You will be able to have more energy, be in a better mood, and have a healthier body. Everyone should at least be getting 8 hours of sleep.
Saturday, February 28, 2015
February Personal Workout Plan
Wednesday, February 18, 2015
Blog 16: Answer 2
1. What is your EQ?
What is the most efficient way to live a healthy and fit life?
2. What is your first answer? (In complete thesis statement format)
The first step in living a healthy and fit life is to adopt healthy eating habits to your everyday life by measuring and consuming the right foods.
3. What is your second answer? (In complete thesis statement format)
The second step to living a healthy and fit life is to adapt a regular and constant physical training regiment into your lifestyle.
4. List three reasons your answer is true with a real-world application for each.
Venuto,Tom.BurntheFat,FeedtheMuscle.1st ed. NewYork:CrownPublisherBook, 2013. Print.
6. What other source supports your answer?
Sharkey, Brian. FitnessIllustrated. IL,Champaing: HumanKinetics, 2011. Print.
7. Tie this together with a concluding thought.
After many months of research and mentoring, I have found my second answer to be physical training.
What is the most efficient way to live a healthy and fit life?
2. What is your first answer? (In complete thesis statement format)
The first step in living a healthy and fit life is to adopt healthy eating habits to your everyday life by measuring and consuming the right foods.
3. What is your second answer? (In complete thesis statement format)
The second step to living a healthy and fit life is to adapt a regular and constant physical training regiment into your lifestyle.
4. List three reasons your answer is true with a real-world application for each.
- Adding training will allow you to burn more fat without slowing down your metabolism or losing muscle.
- Research has proven that exercise is critical for long term weight maintenance.
- When you make training a part of your lifestyle, you can eat more and still have a caloric deficit you need to burn fat.
Venuto,Tom.BurntheFat,FeedtheMuscle.1st ed. NewYork:CrownPublisherBook, 2013. Print.
6. What other source supports your answer?
Sharkey, Brian. FitnessIllustrated. IL,Champaing: HumanKinetics, 2011. Print.
7. Tie this together with a concluding thought.
After many months of research and mentoring, I have found my second answer to be physical training.
Wednesday, February 11, 2015
Blog 15: Independent Component 2 Approval
1. Describe in detail what you plan to do for your 30 hours.
What I plan to do for my 30 hour of Independent Component 2 is to follow my own personal workout plan that my mentor creates each month for me. It tells me what I should be working on each day, meaning what parts of the body and workouts I should be doing. My workout plan also contains tips on the proper techniques and the function of each workout. I will be doing my Independent Component 2 the 24 Hour Fitness, which is where I do my mentorship at.
2. Discuss how or what you will do to meet the expectation of showing 30 hours of evidence.
To show evidence of my 30 hours of Independent Component 2, I will not only show it physically but I will also show by having pictures and videos while training. I will also be posting a picture of how my personal workout plan looks and I will be keeping my Independent Component 2 hours updated to show evidence on what I did each day.
3. Explain how this component will help you explore your topic in more depth.
This component will help me explore my topic in more depth by learning the basics of getting fit and getting to know how muscle mass is really increased. Following my workout plan everyday it will really help me become an expert in training to build muscle and understand the foundation of what it takes to maintain fit and healthy.
What I plan to do for my 30 hour of Independent Component 2 is to follow my own personal workout plan that my mentor creates each month for me. It tells me what I should be working on each day, meaning what parts of the body and workouts I should be doing. My workout plan also contains tips on the proper techniques and the function of each workout. I will be doing my Independent Component 2 the 24 Hour Fitness, which is where I do my mentorship at.
2. Discuss how or what you will do to meet the expectation of showing 30 hours of evidence.
To show evidence of my 30 hours of Independent Component 2, I will not only show it physically but I will also show by having pictures and videos while training. I will also be posting a picture of how my personal workout plan looks and I will be keeping my Independent Component 2 hours updated to show evidence on what I did each day.
3. Explain how this component will help you explore your topic in more depth.
This component will help me explore my topic in more depth by learning the basics of getting fit and getting to know how muscle mass is really increased. Following my workout plan everyday it will really help me become an expert in training to build muscle and understand the foundation of what it takes to maintain fit and healthy.
Thursday, February 5, 2015
Blog 14: Independent Component 1
I, Leslie Salazar, affirm that I completed my Independent
Component 1 which represents 36 hours of work.
My mentor Brenda Prokop helped me with my Independent Component 1.
My Independent Component 1 hours are updated on the right side of my blog under the link as Senior Project Hours.
What I completed for Independent Component 1 was following the schedule that my mentor Brenda Prokop gave me for my daily workouts. This really is the most important and helpful source so far for this project besides mentorship. I think got 2 of my answers to my EQ from this independent component.
My 36 hours of Independent component 1 was I basically followed my daily workout plan that my mentor created for me. What I learned was the importance of weight training and how to prevent injury during a workout. Then whatever I learned that day I would research the science part behind all of this stuff. I've learned so much from this independent component. I will be putting up videos of the different workouts that are helpful to all for preventing injury in the gym. I also have pictures of the supplements and nutrition that I have been taking and eating. I actually have previously put up pictures of my monthly workout plan and my protein shake that I consume after a workout for my extra blog assignment.
This component really gave me more time to really research and discover
many great ways that I could answer my EQ. The foundation of this
component is really the basics of getting fit and getting to know
how muscle mass is really increased. Training almost everyday to really
become an expert in training to build muscle has made me realizes that it takes time to start seeing results. There is
lots to still learn but I now know the 2 most important parts for my EQ.
My mentor Brenda Prokop helped me with my Independent Component 1.
My Independent Component 1 hours are updated on the right side of my blog under the link as Senior Project Hours.
What I completed for Independent Component 1 was following the schedule that my mentor Brenda Prokop gave me for my daily workouts. This really is the most important and helpful source so far for this project besides mentorship. I think got 2 of my answers to my EQ from this independent component.
My 36 hours of Independent component 1 was I basically followed my daily workout plan that my mentor created for me. What I learned was the importance of weight training and how to prevent injury during a workout. Then whatever I learned that day I would research the science part behind all of this stuff. I've learned so much from this independent component. I will be putting up videos of the different workouts that are helpful to all for preventing injury in the gym. I also have pictures of the supplements and nutrition that I have been taking and eating. I actually have previously put up pictures of my monthly workout plan and my protein shake that I consume after a workout for my extra blog assignment.
Saturday, January 31, 2015
January Post
Monday, January 26, 2015
Blog 13: Lesson 2 Reflection
1.What are you most proud of in your Lesson 2 Presentation and why?
What I'm most proud of is how my PowerPoint came out, I feel like the slides got the message across without putting the information in full sentences or paragraph form.
2. a. What assessment would you give yourself on your Lesson 2 Presentation (self-assessment)?
AE P AP CR NC
b. Explain why you deserve that grade using evidence from the Lesson 2 component contract.
I think I deserve a P because I had everything that was required in the contract and I feel like I really went into depth with my lecture content for my first answer.
3. What worked for you in your Lesson 2?
I was able to have a lot of information to explain my first answer.
4. What didn't work? If you had a time machine, what would you have done differently to improve your Lesson 2?
I would try to not be so nervous because it really through me off in my presentation which made me talk fast.
5. What do you think your answer #2 is going to be?
I think my second answer is going to be physical training.
What I'm most proud of is how my PowerPoint came out, I feel like the slides got the message across without putting the information in full sentences or paragraph form.
2. a. What assessment would you give yourself on your Lesson 2 Presentation (self-assessment)?
AE P AP CR NC
b. Explain why you deserve that grade using evidence from the Lesson 2 component contract.
I think I deserve a P because I had everything that was required in the contract and I feel like I really went into depth with my lecture content for my first answer.
3. What worked for you in your Lesson 2?
I was able to have a lot of information to explain my first answer.
4. What didn't work? If you had a time machine, what would you have done differently to improve your Lesson 2?
I would try to not be so nervous because it really through me off in my presentation which made me talk fast.
5. What do you think your answer #2 is going to be?
I think my second answer is going to be physical training.
Thursday, January 8, 2015
Blog 12: Mentorship 10 Hours
1. Where are you doing your mentorship?
I'm doing my mentorship at the 24 Hour Fitness Center, at the City of Industry.
2. Who is your contact?
My mentor is Brenda Prokop. She is a personal trainer at the 24 Hour Fitness Center that I mentorship at.
3. How many total hours have you done (total hours should be reflected in your mentorship log located on the right hand side of your blog like your WB)?
I currently have 27 hours done.
4. Summarize the 10 hours of service you did.
For the past few months I have been doing my mentorship at the 24 Hour Fitness Center with my mentor Brenda. During my mentorship she trains me and teaches me about nutrition. Each day we workout different parts of the body, for example one day we focus just on back muscles, triceps, and abs. During my sessions she explains to me what each exercise is for and she also gives me tips on how to show faster results.She has also helped me create my own personal workout plan for each week.
I'm doing my mentorship at the 24 Hour Fitness Center, at the City of Industry.
2. Who is your contact?
My mentor is Brenda Prokop. She is a personal trainer at the 24 Hour Fitness Center that I mentorship at.
3. How many total hours have you done (total hours should be reflected in your mentorship log located on the right hand side of your blog like your WB)?
I currently have 27 hours done.
4. Summarize the 10 hours of service you did.
For the past few months I have been doing my mentorship at the 24 Hour Fitness Center with my mentor Brenda. During my mentorship she trains me and teaches me about nutrition. Each day we workout different parts of the body, for example one day we focus just on back muscles, triceps, and abs. During my sessions she explains to me what each exercise is for and she also gives me tips on how to show faster results.She has also helped me create my own personal workout plan for each week.
Monday, January 5, 2015
Blog 11: Holiday Project Update
1. It is important to consistently work on your senior project, whether it is break or we are in school. What did you do over the break with your senior project?
I learned a lot of new stuff mostly training workouts from different apps. Each app is different some have workouts that target specific parts of muscles, while others mainly focus on workout either to get lean or toned. Looking at different workouts helped me develop my my workout plan for the past two weeks. I also learned that you need to be consistent with your workout routines and not slack off because you would start losing muscle mass.
2. What was the most important thing you learned from what you did, and why? What was the source of what you learned?
I learned that changing up a workout plan every week will really target other specific muscles in the body and you could really start to see results faster. The main thing I learned this break was new workouts for specific muscle parts. These two important factors were really taught by both of my mentor and the "Fitness Buddy" app.
3. If you were going to do a 10 question interview on questions related to answers for your EQ, who would you talk to and why?
I would talk to my mentor Brenda Prokop, because she has been a certificated personal trainer for 15 years now.
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