Sonntag, 11. Januar 2015

Fifth Blogpost for Health Class


As a final comment for this project, I will review and give a feedback of my experiences with the goals and aims I set.
It was a very important but hard realization that the aims I first set for my athletic aims could not go together with my other daily schedule.
The new aims are more basic and simple and easier to keep. From my own experience, I can tell, that it is easier to remind yourself, if you have the same time each day and set an alarm on your phone.
I realized that after the break I had a hard time to rebuild some muscle groups, since I stayed active during the holidays. I recently could not go running outside because of the snow and ice, but instead I use the tretmills and bikes.
My second goal is developing well, too. My updated French grade is 98.9, even though I only got 17.75 points of 18 in the last quiz on Wednesday. I have lots of good French friends, who help me improving my pronunciation.

All in all, it can be said that setting these goals helped me a lot to figure out how to reach something and to improve. I will absolutely keep working towards these aims and stay with the steps.

Dienstag, 9. Dezember 2014

Fourth Blogpost for Health Class

After long thinking and collecting experience, I figured out, that it is better, to change my steps to reach my goals. Firstly, for me it is very important to work on my stick handling-skills. Furthermore, it is hard to stay to my first founded steps, because of the daily changing plan in Gym Class. It will be very difficult to set steps for every day, because of my changing amount of schoolwork and free time.
My Main Goals stay the same:
My first goal is to have two points more in every test by the end of the year.
My steps are:
  • ·         Every day minimum one lap running. On days without legs or cardio two laps or more.
  • ·         On days without arm workout, my special arm workout with weights, considering of bench press
  • (10), arm raises (6 each side, front+side) and flies (6) with 15 lb, after one and a half month, add 5 lb
  • ·         Everyday 20 minutes stick handling
  • ·         2 times pull-ups, once at the beginning, once at the end, as many as I can
  • ·         25 push-ups every day, after every second week one more.
  • ·         Every day without core, core workout with 5 times Jesus for 20 seconds, 2 times superman for 30 seconds, 35 seconds side and normal plank
  • ·         once per week squads with 30 pounds, as many as I can
  • ·         once per week shooting on the ice (50 shots)
  • ·         once per week passes against the boards (30 each side)
  • ·         Slideboard once a week, 20 each side
  • ·         Streching every day for at least 10 minutes, including legs and shoulders
  • ·         Keep following nutrition plan, before practice carbohydrates, after proteins.
My second goal, not to fail more than two tests in French in the whole school year, has been successful yet. I did not fail any test and my grade is 97.5 right now. What I can do, to keep it like this:
  • ·         Do my very best at all assignments and let someone French have a look over it after I finished.
  • ·         Every second day re-do an exercise from class
  • ·          

Dienstag, 18. November 2014

Nutrition Assignment A

Having a proper nutrition is a very important part for professional hockey players. To learn more about our nutrition, we did a food journal in health class using myfitnesspal.com.
After recording my nutrition for one week, my observations were that I am eating much more since I came here to OHA. Here my body needs more energy, because we have harder workouts than in Germany more often.
Also, I noticed that my nutrition changed, for example I am eating much more salad, but less junk food and sweets, because here I have much better opportunities to eat healthier food.
To begin, the nutrition of a hockey player has special requirements, also with special needs on game days.
Secondly, my own observations and goals will be shown.
After a conclusion, there will be additional diagrams and the sources.


Firstly, hockey players have special needing of nutrition, especially, when they are playing on a higher level; The reason for this is , that food influences your whole body and you are doing nourishment the whole day long, while training is mostly not longer than two or three hours.
The most important part of a diet, especially for athletes, is hydration. Humans can only survive 2-4 days without water, because our body is made to 70% of water.
Else it is important, that the eaten food is well balanced. Special look should be taken at carbohydrates, fat, proteins and sodium.

Before doing sports, athletes should eat food, which is rich on carbohydrates (noodles, other (whole) grain products…) to get energy.

 after workout/practice I eat food high in protein (meat and other animal products) to (re)build and regenerate muscles.


My goals






  • to drink minimum 3 liters a day. When you are dehydrated, it will decrease your performance up to 20%. Less soda, drinks with sugar and soft drinks should be drank. But sometimes, sport drinks with sodium can be helpful, when there is less sugar in it, to cover the salt sweatened out.
  • Eat often whole wheat products, brown rice, because it contains more fiber than other products.
  • increase protein intake by eating animal products, which contain complete proteins (all 8 essential amino acids) and vegetables, fruits and nuts (lacking one or more essential amino acid)
  •  2 portions (ex: one handful/apple size) of fruits every day. Suggested are 5 to 6 portions of fruits and vegetables.
  •  2 portions (look above) of salad every day
  •  Minimum 1 portion (large handful) of cooked vegetables
  •  Fried food, fast food etc. only once per week
  •  Maximum 1 little portion (little bowl or 200 grams) of sweets/ desert per day

Carbohydrates

Carbohydrates are the body’s energy source. Your meals on one day should contain about 60% Carbs. Per day, 3-4.5 grams of carbohydrates per pound of body weight are recommended.
However, it is suggested that athletes should consume three hours before an intense practise or game 200-300 grams of Carbs.


Fats

Most of the fat that you eat should come from unsaturated sources: polyunsaturated fats and monounsaturated fats. In general, nuts, vegetable oils, and fish are sources of unsaturated fats.I find out ,that my fat intake is higher that it should be… there are 2 types of fats that we eat.


Bad fats

Trans fats .These fats occur naturally in meat, but their main dietary source is packaged baked products such as cookies, cakes, breads, and crackers, as well as fast foods and some dairy products. Trans fats were artificially created in the laboratory to provide cheap alternatives to butter.
Food,that I eat and contain Trans fats : French Vanilla coffee (1,5g)


Saturated fats. There are about 24 different saturated fats. Not all of them are equally bad for your health. The saturated fat found in butter, whole milk, cheese, and other dairy products. Some saturated fats have been linked to a higher risk of heart disease.
Food,that I eat and contain Saturated fat : Protein bar (5g), Mac and Cheese (10g)

Healthy variations -Eat good fats instead of bad fats. Or eat food higher in protein because I need higher protein intake.
 Instead of Mac and cheese eat meal like chicken wrap,chicken with rice, or pasta with vegetable sauce.

Good fats

            Monounsaturated fats are found in foods such as canola oil, peanut oil, olive oil,nuts and avocados. These foods have been shown to lower cholesterol levels, and increase your “good” cholesterol, helping to keep your heart strong and disease-free. Healthy monounsaturated fats also help to keep you satisfied for longer after eating.
Food,that I eat and contain Monounsaturated fats : Almonds (16g) , Cashews (7g), Peanut butter (3,5g)

            Polyunsaturated fats also have benefits directly linked to heart health. Add polyunsaturated fat to your meals by eating foods that contain omega-3 fatty acids, such as salmon, tuna, trout, canola oil, safflower oils, walnuts, soybeans, flax seeds and chia seeds.


On my training days, before workout in gym or ice practice I would eat food containing mostly Carbohydrate for energy boost ,because it is the main nutrient that fuels exercise of a moderate to high intensity.
After workout/practice I would eat food high in
 Protein because it is used to maintain and repair body tissues, that means it helps your muscles recover and grow.

Gameday Nutrition

On a gameday, or even before and after hard practises, a nutrition should be different from other days.
A very good meal plan would be:
2-4 hours before game time, the meal should include about 75-80 percent of Carbohydrates and 20-25 percent of proteins. Carbohydrates are very important at this point to get energy.
Very good are Pasta, bread, bagels, rice, juice. Nothing fat or sweet!
1.5 hours and less before the game, hydration is most important. Drink about a half bottle.
During and right before the game, the motto is: Water, water, water!
Immediately after the game  to two hours after, it is very important, what you eat, because it will influence, how well the body recovers again. Here a lot of proteins must be eaten.

My Observations

After one week of studying my nutrition, I saw, that I have to get much more variety into my meal plan. So, I am eating a bagel with butter and jam every morning. Instead, I could eat Oatmeal with fruits.
Also, I have to eat more proteins, drink more water and eat less sodium.
On gamedays, I have to eat more carbohydrates and less protein.



My ideal ratio is
Calories (cal)
Carbs (g)
Fat (g)
Protein (g)
Sodium (mg)
Sugar (g)
2,380
298
79
119
2,300
89



 
My average ratio instead right now is:
Calories (cal)
Carbs (g)
Fat (g)
Protein (g)
Sodium (mg)
Sugar (g)
2,725
321
83
86
3,910
89


 


Weekly datas of different values


Calories:

 

Carbohydrates:

 


Fat


 




Sources:
Hydration and Fluid by Elizabeth Quinn (http://sportsmedicine.about.com/od/hydrationandfluid/a/Sodium_Salt.htm)
Diet for Hockey Players by Dana Green (http://www.livestrong.com/article/135806-the-hockey-players-diet/)
Sodium by Leah Perrier (http://www.healthcastle.com/sports_nutrition_sodium.shtml)
3 Game winning Nutrition Tips by Rita Wyczynski and Cathy Williamson (http://www.puckmasters.com/page/show/163608-nutrition-for-hockey-players)
Carbohydrates (http://www.nba.com/media/rockets/MMH09_JanuaryCarbs.pdf)
Fats (http://hc-sc.gc.ca/hl-vs/iyh-vsv/med/fats-gras-eng.php)
Nutrition for Hockey Players by Gary Roberts from September 6, 2012 (http://www.fitnessinstitute.com/category/nutrition/)
Meal Plan for Hockey Players-Nutrition and Diet Suggestions by Dan Garner (http://www.officehockeytraining.com/nutrition/meal-plan-for-hockey-players/)
Carbohydrates by Elaine Magee (http://www.webmd.com/food-recipes/features/carbohydrates)
Hockey Nutrition Plan by Lindsay Foisey (http://assets.ngin.com/attachments/documents/document/0005/2356/Hockey_Nutrition_Plan.pdf)

 http://www.webmd.com/diet/features/what-eat-before-during-after-exercise?page=2





Dienstag, 11. November 2014

Third Blogpost for Health Class


In the last assignment I said, that I just varied my plans, but did not change something big.

In my sport goals, we recently since the last assignment did not tested something.
However, I am following my steps, even though I started to stretch and foam roll more.
I have also been doing more different types of exercises, for example for core or with ladders.
Else I am following my nutrition plan very successfully; the healthclass-assignment also showed me, that I have to eat more for example proteins or sugar; also I have to eat less sodium.

In French we are writing the next big test in a few days.
In the recent time I could not work that much for this subject, because we are writing a lot of tests and we are going to tournaments every week; very often there was no studyhall, either.

So, all in all, it is often very hard to follow my steps, because it is getting harder, when the year goes on, also there are more things happening referring to our free time. For example there are a lot more activities going on right now than in the beginning of the year.

Dienstag, 21. Oktober 2014

Second Blogpost for Health Class


From my first goal and the smaller steps I changed the plan a little bit.

So, for example, I do not always do the exercises on the days I planned, it more depends on what we are doing in Gym-Class in the morning.

In the last testing from the 22nd October I had 8 Pull-Ups (that is already three more than the first time, but I will keep working on that, on Christmas I want to do 9), on the beep-test I had 7,5 (one more than before), at the bench press I had 10 (5 more, my new aim are 15 by Christmas), at the 10/10 I had 53 seconds, by Christmas I want to do one minute and five seconds, I made 17 Squats, that is 12 more than in the beginning, by Christmas I want to do 20.
My nutrition plan works very well and I have been successful by following it.

In French it goes very well, too.
I had to change a few of the goals as well, but in the first two Quizzes I had 94 and 96%
In my first test I had 98%

So, all in all, my steps stay the same, but are a bit variated in their frequency and arrangements in the week.

Montag, 29. September 2014

First Blogpost for health class

Two of my goals for this year.

My first Goal is, to have two points more in every test by the end of the year.
These are my steps:
  • ·         Bench Press: 3 times per week (Tue, Thu, Sat (except games/tournament), starting with 15 kg, +5 kg after every month every time 3 times 5 repetitions
  • ·         Pull up: every second day except of Sunday(Mon, Wed, Fri,), as much as I can, two times, at the beginning of training and at the end
  • ·         Squats: 3 times week, rotating every week, varied form with dumbbells starting with 15 kg, +5 kg after every month, normal form twice a week (Tue, Fri), starting with 10 kg, +5 kg after every month
  • ·         Beep test: 2 times per week 5km-run (Mon, Thu), Saturdays 15 minutes on tretmill on 6,5 speed, slope:4
  • ·         10/10: Every Monday practicing, testing two times per month (1st and 15th)
  • ·         Nutrition plan:
o   Only whole-grain products
o   2 portions (ex: one handful/apple size) of fruits every day
o   2 portions (look above) of salad every day
o   Minimum 1 portion (large handful) of cooked vegetables
o   Not more than 350 grams of pasta daily
o   Not more than 200 grams of meat daily
o   Fried food, fast food etc. only once per week
o   Maximum 1 little portion (little bowl or 200 grams) of sweets/ desert per day
My second goal is, not to fail more than 2 tests in French in the whole school year. For this, I am doing the following:
  • ·         Use the studyhall, in first line to do the homework, but also to update the vocabulary list daily with the words + phrases I learned that day
  • ·         Learn 10 words from the list daily (5 from the top, 5 from the bottom, starting at the very beginning, going into the middle) by writing down
  • ·         Looking every second day at the worksheets and notes from class made during these two days
  • ·         Every weekend one page in the workbook, doing the exercises and control myself, refreshing all the vocabulary from the week
  • ·         Testing myself every week (Wednesday) on the vocabulary and phrases I refreshed and learned new that week.