Approved Activities for PEAC 30

DO NOT SUBMIT THE FOLLOWING AS ACTIVITIES:

1. Walking at your job.

2. Gardening and/or landscaping.

3. Walking at an amusement park.

4. Walking while shopping.

5. Walking on the Las Vegas Strip.

6. Playing with family and friends at the local pool or the backyard pool.

7. Any Off Highway Riding such as dirt bike riding or ATV riding.

BELOW ARE THE EXPECTATIONS OF YOU FOR THE FOLLOWING ACTIVITIES:

Grading Rubric for Weekly Activity Log Requirement.

You must include the RPE, on your workout/activity log, for each activity you participate in.

Personal Trainers and exercise physiologists use the Rate of Perceived Exertion (RPE) scale to measure your level of effort during exercise. Using this guide during your workouts is a great way to gauge how hard you are working.

	RPE Scale
	0-1			Little to no exertion; you're lying on the couch, lifting nothing heavier than a potato chip
	2-3			You're moving, but it's easy and slow, like stretching or strolling; this is how you warm up your body before exercise and cool down afterwards
	4-5			Your muscles are warm and you're starting to sweat; your breathing rate is slightly elevated but you can still hold a conversation while you exercise
	6-7			You're working harder, but you can still take a sip from your water bottle and utter a full sentence without gasping
	8-9			You're breathing hard and getting close to your maximum limit; you can only say a few words
	10			This is the absolute limit of what you can do; you can't waste a breath on a single word

If the activity you would like to participate in is not listed below, contact me immediately and let me know what activity you want to participate in and I will let you know what the expectations for that activity are.

Cardiovascular Exercise Equipment:  Treadmill, Elliptical, Stair stepper, etc.

If you choose to participate with cardio exercise equipment, as listed, I expect you to list how long, how far, what your heart rate was before, during, and after your workout as well as the expectation that you will detail your warm-up, stretching, and cool down. If possible, list the number of calories burned.  I would like you to rate your Rate of Perceived Exertion, as explained above, during each workout.

Weight Training: If you choose to participate in weight training, I expect you to list in detail your workout.  List what exercise, how many reps, how many sets, and how much weight. You should comment on each workout session as to help you with your motivation and commitment. If you do not detail your workout as to my expectations you will not get full credit for that lesson.   I would like you to rate your Rate of Perceived Exertion, as explained above, during each workout.

Walking/Jogging:  If you choose to participate in walking or jogging, I expect you to list details such as your warm-up/stretching, your HR before, during, and after walking or jogging, how far you walked or jogged, the terrain you walked or jogged, and comments on your workout. I would like you to rate your Rate of Perceived Exertion, as explained above, during each workout.

Walking at an amusement park or at a shopping mall is not acceptable.

Bowling: If you choose to participate in bowling, I expect you to list how many games you bowled and the scores.  In addition, comment on your performance so that you can improve your bowling the next time. I would like you to rate your Rate of Perceived Exertion, as explained above, during each workout.

Bicycling:  If you choose to participate in bicycling, I expect you to list how far you rode and list the terrain you rode.  I expect you to list warm-up/stretching/cool down, your HR before, during, and after your ride.  In addition, comment on your ride so that you can use the feedback to improve your performance. I would like you to rate your Rate of Perceived Exertion, as explained above, during each workout.

Golf: If you choose to participate in golf, I expect you to list how many holes you played and what your score was.  I expect you to list if you hit at the range and/or practiced on the putting green.  I expect you to list if you did any warm-up/stretching/cool down.  I expect you comment on your play.  This feedback will enable to improve your play. I would like you to rate your Rate of Perceived Exertion, as explained above, during each workout.

Tennis: If you choose to participate in tennis, I expect you to list how many sets you played, how many games you won, and how long you played for.  I expect you to list your warm-up/cool down.  I expect you to comment on your play. For example, discuss your serve or service return or how your backhand was during play.  I would like you to rate your Rate of Perceived Exertion, as explained above, during each workout.

Swimming:  If you choose to participate in swimming, I expect you to swim laps using the different strokes.  I expect you to list how many laps you swam and for how long.  I expect you to list your warm-up and cool down.  I expect you to monitor your HR before and after.  My expectation for swimming is that is used for fitness and not for play.  I would like you to rate your Rate of Perceived Exertion, as explained above, during each workout.

Karate:  If you choose to participate in karate, I expect you to list in detail the entire workout.  List all moves practiced.  The level you are working on.  I expect you to comment on each workout session. I would like you to rate your Rate of Perceived Exertion, as explained above, during each workout.

Racquetball: If you choose to participate in racquetball, I expect you to list your warm-up and cool down.  I expect you to list how many games you played, how you did, and your HR before and after.  I expect you to comment on your play.  Let me know what you did well and what you did not so well.  Evaluate your performance to assist you in playing better the next time. I would like you to rate your Rate of Perceived Exertion, as explained above, during each workout.