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Final Checkpoint- Heart Rate In Nike

After following my meal planner for another month, I feel that my heart rate after exercise has substantially decreased. Further, it has also improved my stamina because I don’t feel as exhausted during exercise. Nike consists of many individual exercises such as sit ups, running, etc. Before I followed my meal planner, I wasn’t able to fully complete any of the exercises but now, I am able to do the exercises until the end perhaps because of the other CAS activities I’m doing as well as the increase in nutrition over the past few weeks. There are a record of my resting heart rate for this month :

FIRST week:
Resting heart rate: 60 bpm
Heart rate after exercise: 130 bpm

SECOND week:
Resting heart rate :65 bpm
Heart rate after exercise: 133 bpm

THIRD week:
Resting heart rate: 60 bpm
Heart rate after exercise : 120 bpm

FOURTH week:
Resting heart rate: 60 bpm
Heart rate after exercise: 118 bpm

CAS reflection 7

This blog now concludes the long winded CAS journey during IB. I’m honestly not sure whether I should feel happy or sad about this, because although I’m happy that I no longer need to spend hours of precious time providing services for young and vulnerable children, I feel that I have made a real connection with them as well. Despite it being for only 1.5 years, I feel that I have made a very unique relationship with the children because they not only were my friends, but they also made me become more aware of what the world truly looks like outside this bubble we all live in at BSJ. I experienced a true insight into the lives of illiterate, sick, and uneducated individuals and it really has encouraged me to provide more help to those in need because their lives were much worse than what I expected.

I still remember the first time I visited a child’s home who wasn’t really in poverty, but definitely was a member of the lower class. Her home wasn’t those average homes you often see in Jakarta; it was the size of a room and there was no bed. The absence of the toilet meant that people had to go to the lake to shower and I remember that the kitchen only consisted of a small charcoal chimney. Their housing situation raised my concerns regarding the hygiene and how easy it is to contract any diseases, especially if they were to shower in the bug infested lake. As a result, I donated a small charitable donation to them so that they can build a toilet in their home. Even this rather small and insignificant thing we see in our lives can make a gigantic impact for lower income people like her. Through this CAS journey, I feel that I have become more empathetical towards the people who are in need, and this has truly developed myself as a person because I have learnt to not take things for granted and be satisfied with what I already have.

Another huge problem during my CAS journey which I have discussed with the supervisor was the Cat Sanctuary. During the process of building the Cat Sanctuary, a few staff members of BSJ were complaining about how we choose to spend school funds on improving cat lives instead of the working conditions and salaries of staff. My supervisor and I discussed that it is pretty difficult to solve this issue because the only thing our group can truly do is to show the rewards from the sanctuary overtime, and to prove to staff members that spending money on this cat sanctuary is meaningful and not a waste of money. This issue can only be solved in the long term, and hopefully the people we have handed our project to can generate great results. My supervisor has also agreed that we should turn the Cat Sanctuary into an cat adoption centre so that we can maximize the number of cats we save. We have also discussed about the ethical problems of this, because even until now, the cats aren’t used to their new home yet. Every time we open the gates, the cats try to escape and I feel that although the cats have sufficient food and no longer need to be thrown into the river, they still aren’t happy to be there and would rather strive in the wild themselves. As a result, if we didn’t bring the cats into beautiful new homes with much more attention, the Cat Sanctuary honestly wouldn’t have made a great deal of impact towards the CAS learning objective regarding life on land.

One of the other topics that we have discussed was how I was able to overcome challenges during my CAS journey. For one of my service projects called ‘Building Literacy’, many members (me included) weren’t bothered to wake up at 6 am every Saturday morning to read story books and develop the reading habits for children. Therefore, our team collectively overcame this problem by setting a timetable, so that each team member can attend the sessions through rotation. Team members therefore no longer need to go every week, and can go once a month instead.

All in all, like how I said in the CAS interview, I feel that although I initially thought that CAS was a waste of time since I could be doing my IAs or EEs instead, I now honestly think differently. I really hope to continue to volunteer in services even during university, and continue to make a small impact on society.

Heart rate after exercise (checkpoint 3)

THIRD MONTH

The image below shows the meal planner I followed for about 3 weeks. I also refrained from eating any fried and oily food in order to limit the level of fats I was consuming each day. After about 2 weeks of following the diet, I noticed massive changes in my heart rate after each Nike session and here are my records for the third month of Nike:

FIRST week:
resting heart rate: 70 bpm
Heart rate after exercise : 150 bpm

SECOND week:
resting heart rate: 70 bpm
Heart rate after exercise: 145 bpm

THIRD week:
resting heart rate: 68 bpm
Heart rate after exercise: 120 bpm

FOURTH week:
resting heart rate: 65 bpm
Heart rate after exercise: 121 bpm

Activity checkpoint 2- Nike

SECOND MONTH OF NIKE
I realise that even after 2 months, my heart rate wasn’t dropping at all. In fact, it even increased compared to last month After doing some research, I realise that it is most likely because I have been eating a lot of fatty foods on a daily basis such as potato chips and fast food. As a result, I have decided to make a timetable for next month in order to make sure I eat healthily every week. This is also going to help me progress in other goals of CAS activity such as being able to skip rope for 10 minutes non stop.

RECORDS FOR THE SECOND MONTH OF NIKE

First week:
Resting heart rate: 80 bpm
Heart rate after exercise: 180 bpm

Second week
Resting heart rate: 70 bpm
Heart rate after exercise: 170 bpm

Third week
Resting heart rate: 80 bpm
Heart rate after exercise: 170 bpm

Fourth week
resting heart rate:80 bpm
heart rate after exercise:155 bpm

Activity Checkpoint 1- Nike

FIRST MONTH OF NIKE RECORDS:
I have now started a new sport activity, which involved circuit training for an hour. My goals from this sport is to be able to decrease my heart rate after circuit training, since I feel that that my heart rate after I finish any sport is very high compared to other people who are more fit and used to physical activity.

Here is a record regarding my progress in reaching my goal:
first week
resting heart rate: 70
Heart rate after exercise: 160

Second week
Resting heart rate: 70
Heart rate after exercise: 165

Third week
Resting heart rate: 70
Heart rate after exercise: 160

fourth week
Resting heart rate: 80
Heart rate after exercise: 160

Final checkpoint (Muay Thai and skipping rope)

After 6 months of doing Muay Thai twice every week, I was able to skip rope for 10 minutes non stop. Since this target was achieved within the first 4 months, I tried to set myself a new target along the way- which was to be able to do 10 pushups in one go. I feel that the weakest part of my body is my body strength and in the first month of Muay Thai, I wasn’t even able to do 1 push up. However, because of the punching exercises in Muay Thai, this gradually built up my upper body stength and I am now able to do 8 pushups.

How do I feel?
I feel that I wasn’t able to achieve enough after 6 months of doing Muay Thai. Although I am now able to do 12 minutes of skip rope, there are still other skills in Muay Thai I need to improve on- such as the correct way to punch, kick, and my leg co-ordination. As a result, I will still continue to do this sport even after the CAS requirements.

Checkpoint 3 (Muay Thai)

(after 2.5 months of doing Muay Thai twice a week)
I feel that my stamina further increased because instead of doing skip rope for 4 minutes non stop, I was now able to do it for 8 minutes. However, I still haven’t reached my goal of doing it for 10 minutes non stop. Further, during the Muay Thai lessons from last checkpoint, I remember that I wasn’t twisting my body enough when kicking the mat. When I tried to twist my body, legs weren’t strong enough to support the upper weight of my body and I kept falling over. For the next few months, I gained more calf muscles, perfecting my kicking skills in Muay Thai.

https://drive.google.com/open?id=1R320p470FSWpkv5V-PCQ45rHQjelhBKM&authuser=0

Checkpoint 2 (skipping rope)

For the next month, I tried to increase my stamina by doing Muay Thai twice each week. As a result, both my Muay skills and my resilience when skipping rope increased. I was able to do the skipping rope for 4 minutes non stop, instead of just 2 minutes at the start. Further, at the end of every session there would always be a kicking section and initially, I also wasn’t able to do the exercise (the clip attached) at the end because I was always too from the Muay Thai class. However, because my stamina increased by a lot, I was able do the kicking section after 3 weeks of going to Muay Thai.

The cat shelter is finally built! What do we do now ? (creativity)

Our cat shelter was finally built but as I walked into the cat shelter, I soon found out that it was more like a storage room instead of a cozy place for cats to live. As a result, our team decided to furnish the place to make it feel more cat- livable. Since we weren’t able to afford any cat toys or furniture, we decided to create our own instead.

Since cats love jumping around from one place to another, we decided to input a handful pieces of wood onto the sides of the walls, so that the cats are able to jump from one piece of wood to the other. Further, our team also decided to make scratching posts for the cats. To do this, we planned to use a hot glue gun to stick a very long rope to the sides of the wall (we figured that ropes have a very similar texture to the scratching posts). However, after we did this, the rope was slightly slanted but we unfortunately weren’t able to do anything about it.

We also have to decide how the cats are going to be fed during the holidays, since non of group members are at school. As a result, we made a timetable to decide who would go to school during the holidays to feed the cats. Also, one of group members designed the logo for our cat shelter so that we can hammer it onto the entrance of our cat shelter, and we also designed a poster that was sent to the whole school to inform school students of the project.

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