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5 to 7 DAY EXERCISE LOG
Please see “exercise log examples” in folder #4 assignments if you need help completing this form
Exercise Log # 2
Name_____________________________
Section # ______ Start Date ___________ End Date ________
I. Cardio Respiratory Endurance
Day
Type of Exercise
Duration
(Time)
Intensity (Peak Target Heart rate or Rate of Perceived Exertion)
Cardio Comments for the week- a short
descriptive comment for each workout or one long comment summarizing the week on how you felt after each workout
II. Muscular Strength/Endurance
Number of Sets _____
Rest Period _____
Exercise
Sunday Wt/Reps
Monday Wt/Reps
Tuesday Wt/Reps
Wednesday Wt/Reps
Thursday Wt/Reps
Friday Wt/Reps
Saturday Wt/Reps
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Descriptive Strength Comments for the week
(Mandatory) on how you felt after each workout
______________________________________________________________________________________________
______________________________________________________________________________________________
______________________________________________________________________________________________
III. Flexibility
Number of Sets ________
Reps ________
Duration ________
Check each exercise performed
Exercise
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Descriptive Flexibility Comments for the week: (
Mandatory) on how you felt after each workout ______________________________________________________________________________________________
______________________________________________________________________________________________
______________________________________________________________________________________________
5 to 7 DAY EXERCISE LOG
Please see “exercise log examples” in folder #4 assignments if you need help completing this form
Exercise Log # 3
Name_____________________________ Section # ______ Start Date ___________ End Date ________
I. Cardio Respiratory Endurance
Day
Type of Exercise
Duration
(Time)
Intensity (Peak Target Heart rate or Rate of Perceived Exertion)
Cardio Comments for the week- a short
descriptive comment for each workout or one long comment summarizing the week on how you felt after each workout
II. Muscular Strength/Endurance
Number of Sets _____
Rest Period _____
Exercise
Sunday Wt/Reps
Monday Wt/Reps
Tuesday Wt/Reps
Wednesday Wt/Reps
Thursday Wt/Reps
Friday Wt/Reps
Saturday Wt/Reps
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Descriptive Strength Comments for the week
(Mandatory) on how you felt after each workout
______________________________________________________________________________________________
______________________________________________________________________________________________
______________________________________________________________________________________________
III. Flexibility
Number of Sets ________
Reps ________
Duration ________
Check each exercise performed
Exercise
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Descriptive Flexibility Comments for the week: (
Mandatory) on how you felt after each workout ______________________________________________________________________________________________
______________________________________________________________________________________________
______________________________________________________________________________________________
WEEKLY EXERCISE LOG
(GOOD EXAMPLES OF WHAT I AM LOOKING FOR)
Exercise Log Sample #1
Name: _______________________ (Your Name) Section #: ______________ (Your class #)
Start Date: ______________ (Be sure to record dates) End Date: ______________ (Be sure to record dates)
I. Cardio Respiratory Endurance
Day
Type of Exercise
Duration
Intensity (Peak
THR or RPE)
Comments on how you felt after each workout
Su
None
M
Warmed up and cooled down by walking fast, then ran on treadmill
Total time 25 min. Running 15 min.
170
I like running on my treadmill better than running outside. I felt real good after the workout.
T
Walked fast on the treadmill
25 minutes
165
It was still hard to walk fast and keep my pace but I did good and I could really feel it in my calf muscles
W
Warmed up and cooled down by walking fast, then ran on treadmill
Total time 25 minutes. Running 15 minutes
171
I can really feel my leg muscles being worked out it feels good
Th
None
F
Walked and ran on treadmill
Total time 27 min. Running in 15 min.
163
It is getting a little easier, or at least the time seems like it is going by a lot quicker
Sa
None
II. Muscular Strength/Endurance
Number of Sets = 2
Rest Period = 2 Min.
Exercise
Sun
Wt/Reps
Mon
Wt/Reps
Tue
Wt/Reps
Wed
Wt/Reps
Thu
Wt/Reps
Fri
Wt/Reps
Sat
Wt/Reps
Arm Curl
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25 / 8
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25 / 6
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30 / 6
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Triceps
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30 / 8
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30 / 6
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30/ 8
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Modified push-up
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25
/
30
/
30
/
Crunches
/
25
/
30
/
30
/
Half squat
/
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100 / 6
/
120 / 8
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Leg curl
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40 / 8
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40 / 8
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Heel raise
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100 / 8
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120 / 8
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Diagonal crunches
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30
/
35
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Elbow / knee curl
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30
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35
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Comments: I have definitely been able to feel my stomach muscles working when I am doing the exercise, but I think it maybe a little too easy. Next week, I plan to up the number of all crunches I do. My muscles were sore, and I have never known they were there. I can feel the burn in my arms and legs, but it feels great.
III. Flexibility
Number of Sets = 1
Reps = 10
Duration: 20 sec.
Check each exercise performed:
Exercise
Su
M
T
W
Th
F
Sa
Shoulder stretch
X
X
X
Trunk twister
X
X
X
Shoulder / chest
X
X
X
Lateral abdominal
X
X
X
X
X
Lower back twister
X
X
X
Groin stretch
X
X
Hamstring stretch
X
X
X
X
X
Quadriceps stretch
X
X
Calf stretch
X
X
Comments: The stretching is really helping before and after my exercises. It seems to limit or help the soreness I sometimes may get.
WEEKLY EXERCISE LOG
Sample #2 Cardio
Exercise Log Sample # 2 – Cardio
Name_______________________ Section # _____________ Start Date ___________ End Date ______________
I. Cardio Respiratory Endurance
Day
Type of Exercise
Duration
Intensity (Peak THR or
RPE)
Comments on how you felt after each workout
Su
Walking
Running
30 min.
20 min.
RPE 3
RPE 4
I was tired when I woke up but I had energy after walking
M
Walking
Running
30 min.
15 min.
RPE 3
RPE 4
Had energy through the day because I walked in the morning
T
Walking
Running
30 min.
RPE 3
RPE 4
Woke up early and walked before I had to go to school, felt great
W
Walking
Running
20 min.
20 min.
RPE 4
RPE 3
Walked at night so I would sleep well, felt a little tired
Th
Running
20 min.
RPE 4
Ran in the morning but I did not feel well so I went to bed early instead of walking
F
Running
Walking
25 min.
20 min.
RPE 4
RPE 3
Ran in morning, walked before bed, a little slower today
Sa
Running
Walking
25 min.
20 min.
RPE 4
RPE 3
Was able to wake up early and run. I ran in the afternoon rather than running at night and it seemed like a better workout, I’m sweating.
Key to Abbreviations in the tables:
THR = target heart rate
RPE = rating of perceived exertion
Su = Sunday
M = Monday
T = Tuesday
W = Wednesday
Th = Thursday
F = Friday
Sa = Saturday
>Fitness Program Fast Track Term
(See fitness program helpful hints & samples in module #2 for further help)
Name ________my plan____ Section #________ Date
Time(s) of day I will exercise:
C
ardio respiratory endurance :
Early
M
orning
Muscular strength/endurance _____Early Morning______
Flexibility ____Morning_________________________
Place(s) I will exercise:
Cardio respiratory endurance ______Home____________________________________
Muscular strength/endurance:
Fitness club______________________________________
Flexibility _______________Home__________________________________
Each cardio respiratory endurance and/or muscular strength/endurance exercise session consists of (Reference: textbook, Chapters
4
,
5
, & 6 and supplemental web page
Exercise prescription on Internet
.)
· a warm-up (light, general exercise)
· stretching (5-
8
exercises of static stretching)
· activity (your planned work out)
· cool-down (light exercise to help the body slow down gradually)
· stretching (repeat warm-up stretches)
Each flexibility exercise session consists of:
· a warm-up (light, general exercise)
· stretching exercises that proceed from less intense to more intense to less intense again
Indicate what you will do for each of the following:
Warm-Up:
Walk for
1
0-
15
min before cardio. Ride cycle for 5-15 min before flexibility excercises
Stretching Exercises (Reference: Chapter7 and supplemental web page
Exercise prescription on Internet.)
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Groin stretch |
Cobra |
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Standing Hip Flexor Stretch |
Standing Quad Stretch |
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Butterfly Stretch |
Side Lunge Stretch |
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Calf Stretch |
Quadriceps stretch |
Cool-Down: ___Ride cycle for
10
-15 minutes.___________ _____________________
________________________________________________________________________
________________________________________________________________________
3
>Fitness Program (continued)
3
>Fitness Program (continued)
3
>Fitness Program (continued)
I. Cardio Respiratory Endurance
(Reference: textbook, Chapter 5 and supplemental web page
Exercise prescription on Internet.)
Type of Exercise:
Walking
Running
Cycling
Swimming
Rowing
Aerobics (water or land)
In-line skating
Ski machine
Stair machine
Stationary Cycle
Other: ________
|
Week |
Date |
Frequency (3-6 days/week) |
Intensity THR (Target heart rate range) or RPE (Rate of perceived exertion) |
Duration (15- 60 minutes) |
||||||||||||||||||||||||||
| 1 |
2/1 |
T F Sa Su |
1
20 -1 40 |
45 minutes |
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| 2 |
2/8 |
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3 |
2/15 |
120-145 |
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| 4 |
2/22 |
1 30 -145 |
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| 5 |
2/29 |
140- 150 |
· Frequency: maximum increase one day per week.
· Intensity: maximum increase 5% per week.
· Duration: maximum increase 5 minutes per week.
Note: In any given week, you may increase only one category (frequency or intensity or duration).
Fitness Program (continued)
II. Muscular Strength
(Reference: textbook, Chapter 6 and supplemental web page
Exercise prescription on Internet.)
|
Exercise |
FW =Free Weight M=Weight Machine C=Callisthenic Exercise |
Days* |
Sets (1-3) |
Reps (2-8) |
Weight (70%-90% 1 – RM) |
Rest Period (2-5 minutes between sets and exercises) |
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Bench Press |
FW | T F Sa | 8 | 120 | ||||||||||||||||||||||
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Half squat |
150 | |||||||||||||||||||||||||
| Press |
80 |
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Leg curl |
M | 60 | ||||||||||||||||||||||||
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Arm curl |
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Heel raise |
85 |
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Triceps curl |
55 |
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Crunches |
C | |||||||||||||||||||||||||
·
Three days per week, every other day (e.g., Monday, Wednesday, Friday).
·
Alternate exercises between upper body and lower body (e.g., bench press, squat, military press, etc.).
· List exercises in order from large to small muscle groups (e.g., bench press before triceps curl).
· Include exercise for opposing muscle groups (e.g. biceps and triceps, quadriceps and hamstrings, etc.)
· Add weight when the sets and reps can be accomplished
easily.
· Perform exercises at a moderate tempo and maintain proper form.
· Do
NOT hold your breath while exercising!!
Fitness Program (continued)
III. Muscular Endurance
(Reference: textbook, Chapter 6 and supplemental web page
Exercise prescription on Internet.)
|
Sets (2-5) |
Reps (12-20) |
Weight (50%- 65 % 1 – RM) |
Rest Period (1-2 minutes between sets and exercises) |
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|
Bench press |
Th F Su |
15 | 40 |
2 min. |
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| 30 |
1 min. |
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| 20 | ||||||||||||||||||||||||||
| 10 | ||||||||||||||||||||||||||
| 65 | ||||||||||||||||||||||||||
|
35 |
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— |
·
Three days per week, every other day (e.g., Monday, Wednesday, Friday.)
· List exercises in groups by muscle(s) worked (e.g. press, upright rowing, shoulder shrugs, half squat, leg curl, etc.).
· Include exercise for opposing muscle groups (e.g. biceps and triceps, quadriceps and hamstrings, etc.)
· Add weight or reps when the sets and reps can be accomplished
easily.
· Perform exercises at a moderate tempo and maintain proper form.
· Do
NOT hold your breath while exercising!!
Fitness Program (continued)
IV. Flexibility
(Reference: textbook, Chapter 7 and supplemental web page
Exercise prescription on Internet.)
|
Days (3-6 days per week) |
Sets (1-3) |
Reps (3-5) |
Duration (each side 10-30 seconds) |
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Shoulder /chest |
Th F Sa |
3 | ||||||||||||||||||||||
| Shoulder | ||||||||||||||||||||||||
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Lateral abdominal |
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Lower-back extensors |
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Lower-back twister |
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Trunk twister |
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| Groin | ||||||||||||||||||||||||
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Hamstrings |
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| Quadriceps | ||||||||||||||||||||||||
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Lower-leg |
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Cat & camel |
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Trunk flexion |
· Perform each stretch to the point of mild tension (no bouncing!).
· Alternate sides.
· Relax between stretches.
· Consider performing sets at different times throughout the day.
· Increase days or sets or reps or duration when the exercises can be accomplished easily. Any increase should be small (gradual progression is best)
· Do
NOT hold your breath while exercising
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