WELCOME TO ZAQ THEIL PERSONAL PROJECT

CRITERIA

I used the following criteria to create my product: Both of my workout routines must be between 20 and 30 minutes long, Both workout videos should thoroughly explain the type of exercises to complete and how they benefit you. In both of my videos I also need to demonstrate how to do the exersices.

 STAGES OF PROCESS 

After creating my goals for my personal project I started by documenting my sources and information into a process journal. In the beginning of my process I had different ideas about the exercises to incorporate for both routines. After many weeks of research I made the decisions of adding exercises for muscle building or weight loss, based on their effectiveness which I learned about through my research. This is an example of how I conducted my research.

(7/7/2020)

Today I watched two workout routine videos and I completed more research into what exercises are the most essential in keeping a fit body. From the sources below I now understand how important it is to do a warm up stretching routine before you get into the actual exercises. The stretching routine will prepare your muscles for the exercises and will prevent muscles

cramps. For these reasons I want to incorporate a few stretches into my workout routine for example a quad stretch and downward dog.

​

29/7/2020

Today I really focused on extending my weight loss routine to 15-20 min by adding more exercises. After doing this I created a second version of my muscle building routine (version 2). The picture below shows what I have created so far. 

​

I also researched how the body builds muscle. According to a medically reviewed article in Builtlean, https://www.builtlean.com/muscles-grow/#:~:text=The%20Physiology%20Of%20Muscle%20Growth,create%20muscle%20hypertrophy%20

(an online body building website) the muscles in our skeleton (skeletal muscles) contain myofibrils and sarcomeres (threads) that contract when given a signal. Together they make up our muscle fiber. Our motor neurons (the signal from our brain/spinal cord) which control movement within our skeleton, send a message to a muscle to contract the muscle. When training, repeated messages are going to that muscle. The more messages and activation each muscle gets the clearer and smoother the message becomes. During a workout the muscles are strained and damaged. The body fixes the muscle fibres by making new myofibrils. As these myofibrils increase in number they become thicker and you get muscle growth known as hypertrophy.

PROCESS AND TAKING ACTION

For my Personal project my goal was to research, design, create, produce and share two fitness programs. One could be used to build muscle and the other to lose weight. These programs were designed to be used three times a week to maximise the impact of the exercises to create results. I wanted to learn how combining specific exercises into a workout routine helps teenagers to either lose weight or gain muscle after a period of 5 weeks.

I had to choose a Global Context to focus on for my project, I chose relationships and identities of teenagers. By focusing on the Global Context relationships and identities I was able to create and develop the physical health aspects for healthy weight and strong muscles in teenagers. I worked on understanding the physical development of teenage bodies by reading about development of muscles and the weight loss process in teenagers . 

​

​

During the process of creating and designing my workout routines I came across issues, for example, the first weight loss routine I created was only 12 minutes long and this did not meet my criteria. In order to overcome this challenge I added extra exercises to help lose weight and I lengthened the time of some of the exercises.  

​

Halfway through creating my weight loss workout I decided to test it on my classmate. Using my weight loss exercise program 3 times a week for 5 weeks, he lost a total of 4.8 kg.

​

​