You are required to develop a daily activity log sheet using a table made with a word processing or a spreadsheet application. You are expected to be very detailed with your activities. The Honor System is in place for this class.
The only way to meet your goals and objective is to put the work in. You will not increase your fitness level or your skill level by not participating at the highest level possible for you.
The effort that you put into your exercise program will determine the results that you will attain at the end of the 9 week session.
You may submit your weekly activity log in a regular email to the instructor. You can also create the weekly activity log in a word processing or a spreadsheet application and then copy and paste into an email.
Grading Rubric for Weekly Activity Log Requirement.
The following information should be included in your log sheet.
Name (at the top)
Make sure that you develop the log sheet to accommodate for the required minimum of 5 hours per lesson for the 9 weeks.
Example:
|
Activity |
Date of Activity |
Duration of Activity |
Comments |
| Bowling | Tuesday 10/20/07 | 2 hours | Performed exercise specific
warm-up and stretches (list in detail)
before my workout. Performed cool down exercises
(list in detail) until my
heart rate return to pre-workout levels. Bowled 5 games: 167, 187, 146, 200, 260 RPE 5-6 Comments on activity: I need to do better job on my approach and follow through. |
|
Walking |
Monday 10/19/07 | 1 hour | Performed exercise specific
warm-up and stretches (list in detail)
before my workout. Performed cool down exercises
(list in detail) until my
heart rate return to pre-workout levels. My RPE was 6-7. Walked 2 miles today. My HR was 104 bpm before, 110 bpm during, and 106 bpm after. The terrain was relatively flat.
|
|
Swimming |
Wednesday 10/21/07 | 1 hour | Performed exercise specific
warm-up and stretches (list in detail)
before my workout. Performed cool down exercises
(list in detail) until my
heart rate return to pre-workout levels. My RPE was 7-8. Performed the crawl stroke for 10 laps. Performed the backstroke for 10 laps. Performed the breast stroke for 10 laps. Peformed the butterfly stroke for 10 laps. My HR was 65 bpm before, 126 bpm during, and 110 bpm after.
|
|
Weight Lifting |
Friday 10/22/07 | 1 hour | Performed exercise specific
warm-up and stretches (list in detail)
before my workout. Performed cool down exercises
(list in detail) until my
heart rate return to pre-workout levels. My RPE was 5-6. Bench Press: 3 sets of 10 reps at 150 lbs. Bicep Curls: 3 sets of 10 reps at 50 lbs. Leg Extension: 3 sets of 12 reps at 100 lbs. Squats: 3 sets of 8 reps at 300 lbs. My HR was 80 bpm before, 95 bpm during, and 100 bpm after. It took 15 minutes for my heart rate to recover to pre-workout levels.
|
|
Tennis |
Saturday 10/23/07 | 2 hours | Performed exercise
specific warm-up and stretches (list in
detail)
before my workout. Performed cool down exercises
(list in detail) until my
heart rate return to pre-workout levels. Played three sets; I won 1 set and lost 2 sets. I need to work on being more consistent with my first serves as well as my backhand shots. My heart rate before was 75 bpm; between sets my heart rate was 110 bpm and 105 bpm; it took 15 minutes for me to recover to my resting heart rate of 75 bpm. My RPE was 6. |
|
Total for the week |
7 Hours | ||
You will be required to email your log sheet as an attachment, in an email or with your weekly assignment to your instructor each week, according to the class schedule.
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