instruction attached ( 5 files )
3 assignment
2 example/sample
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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 # 4
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)
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
|
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
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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 # 5
Name_____________________________ Section # ______ Start Date ___________ End Date ________
I. Cardio Respiratory Endurance
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Cardio Comments for the week- a short |
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 ______________________________________________________________________________________________
______________________________________________________________________________________________
______________________________________________________________________________________________
Descriptive additional comments (mandatory). Note any physical improvements you have made since the initial fitness assessment was completed at the beginning of the semester and estimate the total number of calories you burned during the entire log # 5 exercise period (use the calorie burned calculator in Module #8).
______________________________________________________________________________________________
______________________________________________________________________________________________
______________________________________________________________________________________________
5 to 7 DAY EXERCISE LOG
Please see “exercise log examples” in folder #4 assignments if you need help completing this form
Exercise Log # 1
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 ______________________________________________________________________________________________
______________________________________________________________________________________________
______________________________________________________________________________________________
Lab 5
3 – Day Record of Food Intake
Name ______________________________ Instructor ___________________________
Section # ____________________
Date __________________
Purpose
The purpose of this lab session is to analyze your food intake for 3 days
Procedure
Maintain a record of food intake, calories consumed, fat calories, for percentage (percentage of total calories for 3 days).
Use appendix, read food labels and supplemental on-line materials to determine the approximate number of calories and fat percentage.
Results
1. On how many of the 3 days did you eat properly according to the
Choose My Plate
guidelines? Which food group did you tend to omit? __________________
To overeat? _______________
Did you get enough Fiber in your diet? _______
2. What was the average number of calories consumed per day? __________________.
3. On the average, how many calories did you consume at breakfast, lunch, dinner, and snacks? _____________________________
4. During what time of day did you consume most of your calories? ____________
5. Approximately what percentage of your total caloric intake consists of fat calories? _______
Are you satisfied with your fat intake? ________
If not, what changes in eating practices can you make? ___________________________
6. Is your diet healthy in regard to
Yes No
____ ____ 1. Vitamins
____ ____ 2. Cholesterol
____ ____ 3. Salt
____ ____ 4. Sugar
____ ____ 5. Fast foods
____ ____ 6. Fiber intake
7. What specific recommendations can you make regarding your current eating habits?
8. Make two lists: foods you need to eat less often and those you need to eat more often.
Lab 5 (Continued)
Name _____________________________ Instructor ___________________________
Section # ___________________ Date ___________________
3 – Day Record of Food Intake
Divide total fat calories by total calories x 100 = fat percentage
Example: a food item has 200 calories per serving and 30 of those calories are fat calories. 30÷200 = .15 x 100 = 15% fat
To find food calories and fat calories go to Chapter 8 or any of the nutrition web pages in the external Web links button ie:
Choose My Plate
Time Food Calories Fat Calories Fat Percentage
Day 1
Day 2
Day 3
Lab 6
Calories Burned for Walking and Running
Name ______________________________ Section # ___________________________
First Determine METS (measurement of energy expenditure)
Step # 1
Mets =
75 × Distance Walked (75 ×
( )
Time in minutes ( ) = ____________Mets
* (if running substitute 100 for 75)
Example: walking 3 miles in 45 minutes Distance is measured in miles
=
75 × 3 =
225
45 45 = 5
Mets
Then:
Step # 2
Kcal (calories)/min. =
Met Value × Wt. (kg) _____________
60 60 = ________Kcal/min.
*
(to find kg. Weight, divide your body weight by 2.2)
Example: a person is 175 lbs. (175 ÷2.2=79.5 kg) and walked 3 miles in 45 minutes
=
5 Mets × 79.5 =
397.5 =
(6.6 calories burned per/min.)
60 60
Step # 3
Total kcals = Kcal /min ×Exercise time ( × ) = ________ kcals burned
Example: 6.6 calories per/min. × 45 minutes = (297 kcals burned for entire exercise session)
* It is recommended for weight loss to burn off at least 300 calories during each exercise session.
* If walking on a grade or uphill, then modify original met formula by:
75 + (6 × % grade) × Distance
Time
* If running on a grade, then plug 100 instead of 75 into this formula)
Then proceed with the rest of the steps.
* Note:
3500 calories equal one pound of body fat
Lab 7
The Tense Individual survey
Name ___________________________ Instructor __________________________
Section # __________________ Date ______________________________
Purpose
The purpose of this laboratory session is to determine whether you are a tense individual.
Procedure
Read each question listed below and check the answer that describes you most often, then have a friend answer the question to reflect how he or she perceives you.
Yes No
___ ___ 1. Do you often experience headaches or backaches?
___ ___ 2. When sitting in a chair and talking to someone, do you continually move in the
chair seeking a comfortable position?
___ ___ 3. When retiring for the right, are you usually unable to fall asleep immediately?
___ ___ 4. Do you often grind your teeth when you are confronted with an unpleasant
experience?
___ ___ 5. Do you easily become angry or frustrated when you are faced with a problem
for which there is no immediate solution?
___ ___ 6. Do you often complain of being tired?
___ ___ 7. Does your face often hold expressions of intense concentration?
___ ___ 8. Do you often drum your fingers to express irritation?
___ ___ 9. Does your posture appear stiff when you sit or walk?
___ ___ 10. Are you unable to concentrate on one problem at a time?
___ ___ 11. Are you unable to relax voluntarily?
___ ___ 12. Do you often experience nervousness and an uneasy feeling?
___ ___ 13. Do you become upset when your plans are interrupted or must be changed?
___ ___ 14. Are you highly competitive in sports, test grades, and daily responsibilities?
Lab 7 (Continued)
___ ___ 15. Are you time-conscious?
___ ___ 16. Do you experience extreme dissatisfaction and anxiety when you fail to
achieve success?
___ ___ 17. Are you an aggressive person?
___ ___ 18. Are you often too busy to allow time for physical activity?
___ ___ 19. Do you plan your day’s activities and often budget your time?
___ ___ 20. Are you critical of yourself when you make a mistake?
___ ___ 21. Do you feel uptight at the end of the day?
___ ___ 22. Are you impatient when others are late for an appointment with you?
___ ___ 23. Do you often set high goals or levels of achievement for yourself?
___ ___ 24. Do you experience bad moods very often?
___ ___ 25. Are you unyielding when others disagree with your beliefs or convictions?
Results
Tense people seek to release their tension in physical actions that are in no way related to the problem created by tension. If you answered yes to five or more of the questions, you may need to re-examine your perception of the stressor, seek diversions to provide your worried mind with new problems that can be solved, participate in physical activity to provide a release for the tension, and participate in some form of relaxation technique.
Adapted from “Fitness a Lifetime Commitment” Miller, 5th edition-Allyn&Bacon
Lab 5 Examples
3–Day Record of Food Intake
(Example #1)
Name:
A trying Student Instructor: J. Stanson
Section #8420
Date: 06/13/2020
Purpose
The purpose of this lab session is to analyze your food intake for 3 days
Procedure
Maintain a record of food intake, calories consumed, fat calories, for percentage (percentage of total calories for 3 days). Use appendix, read food labels and supplemental on-line materials to determine the approximate number of calories and fat percentage.
Results
1. On how many of the 3 days did you eat properly according to the New Food Guide Pyramid?
0 Which group did you tend to omit?
Veggies to overeat?
Red Meat
2. What was the average number of calories consumed per day?
2000
3. On the average, how many calories did you consume at breakfast, lunch, dinner, and snacks?
Breakfast=150, lunch=600, dinner=600, snacks=250
4. During what time of day did you consume most of your calories?
Lunch
5. Approximately what percentage of your total caloric intake consists of fat calories?
65% Are you satisfied with your fat intake?
NO if not, what changes in eating practices can you make?
Eat less fattening food, less fast food, less red meat
6. Is your diet healthy in regard to
Yes No
____ _X_ 1. Vitamins
____ _X_ 2. Cholesterol
____ _X_ 3. Salt
_X__ ____ 4. Sugar
____ _X__ 5. Fast foods
7. What specific recommendations can you make regarding your current eating habits?
I need to eat less fast food and watch my fat intake.
8. Make two lists: foods you need to eat less often and those you need to eat more often.
LESS: Red Meat, French fries, pizza, fast food
MORE: Fruits, Veggies, nuts, whole grains
Lab 5 Examples Continued
(Example #1)
Name:
A trying Student Instructor: J. Stanson
Section #8420 Date: 06/13/2020
3 – Day Record of Food Intake:
To find fat calorie % divide fat calories by total calories and multiply by 100. Example: a bowl of Cereal has 110 calories and 15 of those are fat calories. 15/110=.136 x 100=13.6% fat
Time Food Calories Fat Calories Fat Percentage
Day 1
6/11/2008 9:00a Cereal 110 15 13.6%
6/11/2008 11:30a SubSandwich 560 220 39.3%
6/11/2008 11:30a Chips 110 14 12.7%
6/11/2008 11:30a Sierra Mist 100 — —
6/11/2008 3:00p Cookies 150 60 40%
6/11/2008 7:30p Fast Food Burger 430 180 41.9%
6/11/2008 7:30p Fries 550 230 41.8%
6/11/2008 7:30p Coke 200 — —
Day 2
6/12/2008 9:00a Cereal 110 15 13.6%
6/12/2008 11:30a Baked Potato w/meat 1637 676 41.3%
6/12/2008 11:30a Coke 200 — —
6/12/2008 3:00p Fruit Smoothie 446 8 1.8%
6/12/2008 8:00p Pasta w/marinara 420 72 17.1%
6/12/2008 7:00p Coke 200 — —
Day 3
6/13/2008 9:00a Cereal 110 15 13.6%
6/13/200811:30a Pizza slice 251 72 28.7%
6/13/2008 11:30a Coke 200 — —
6/11/2008 3:00p Cookies 150 60 40%
6/13/2008 7:30p Steak-tenderloin 420 170 40.4%
6/13/2008 7:30p Mashed potatoes 265 99 37.4%
6/13/2008 7:30p Coke 200 — —
Lab 5 Examples Continued
(Example #2)
Name _________LaQueta_______________ Instructor ___________________________
Section # ____________________ Date __________________
Purpose
The purpose of this lab session is to analyze your food intake for 3 days
Procedure
Maintain a record of food intake, calories consumed, fat calories, for percentage (percentage of total calories for 3 days). Use appendix, read food labels and supplemental on-line materials to determine the approximate number of calories and fat percentage.
Results
1. On how many of the 3 days did you eat properly according to the New Food Guide Pyramid? __1___Which group did you tend to omit? _ Whole grains_ to overeat? ___sweets___________
2. What was the average number of calories consumed per day? ____2300-2500_____.
3. On the average, how many calories did you consume at breakfast, lunch, dinner, and snacks? _breakfast_400-600____lunch ___600_____dinner__500___snacks__800___
4. During what time of day did you consume most of your calories? ___(snacks) varied, most was throughout, but a little more after dinner.
5. Approximately what percentage of your total caloric intake consists of fat calories? Varies. Are you satisfied with your fat intake? No. if not, what changes in eating practices can you make?
6. Is your diet healthy in regard to
Yes No
__■__ ___ 1. Vitamins
___ __■__ 2. Cholesterol
___ __■_ 3. Salt
____ __■_ 4. Sugar
____ __■_ 5. Fast foods
7. What specific recommendations can you make regarding your current eating habits?
It is eye opening when I began documenting my horrid eating habits, and some of the biggest things that need changing are my craving for sweets. In seeing the amount of unhealthy food I eat. I have begun to measure my food (tbsp, oz, etc.) which is something that will hopefully change the way I eat. Eating healthy is a work in progress, but with inspiration and these goal settings I am sure these habits will change.
Lab 5 Examples Continued
(Example #2)
Name:
Connie Instructor: J. Stanson
Section #8420 Date: 06/13/2020
8. Make two lists: foods you need to eat less often and those you need to eat more often.
Eat less-fast food, junk food, sweets.
Eat more- vegetables, whole grains, fruits
3 – Day Record of Food Intake:
To find fat calorie % divide fat calories by total calories and multiply by 100. Example: a bowl of Cereal has 110 calories and 15 of those are fat calories. 15/110=.136 x 100=13.6% fat
Time Food Calories Fat Calories Fat Percentage
Day 1
Breakfast Plain pre-sliced bagel 270 2g .74%
Breakfast Philadelphia 1/3 less fat 280 24g 10%
Breakfast 100% apply juice 80 0g 0
Lunch homemade chicken mole 516 10g 1.93%
Lunch rice 100 11g 11%
Lunch vanilla coke 150 0 0
Diner beef and bean burrito 435 21g 4.8%
Snacks cheeto puffs 320 20g 6.25%
Day 2
Breakfast 3eggs (omelets) 280 19.2 6.8%
Breakfast refried beans 150 8g 5.3%
Lunch chick-fil-a chicken sandwich 440 16g 3.6%
Diner homemade chicken mole 516 10g 1.93%
Diner rice 100 11g 11%
Snacks Peanuts honey & Dry Roasted 160 13g 3.3%
Snacks cheeto puffs 320 20g 6.25%
Day 3
Breakfast glazed donut 320 16g 5%
Breakfast 2%milk 183 7.2g 3.9%
Breakfast kolache 326 16g 4.9%
Lunch baked chicken leg with skin 216 12.6g 5.8%
Lunch rice 100 11g 11%
Lunch corn tortilla 100 1.5g 1.5%
Snacks fancy nut mix 170 14g 8.2%
Snacks honey bbq chips 480 30g 6.25%
Snacks Strawberry pop tart 410 10g 2.4%
Lab 6 Example
Calories Burned for Walking and Running
(Example)
Name_____________________________ Section # _________
First Determine METS (measurement of energy expenditure)
Step # 1
Mets =
75 × Distance Walked (75 ×
( 1.5 )
Time in minutes ( 30 ) = ____3.75____Mets
* (if running substitute 100 for 75)
Example: walking 3 miles in 45 minutes Distance is measured in miles
=
75 × 3 =
225
45 45 = 5
Mets
Then:
Step # 2
Kcal (calories)/min. =
Met Value × Wt. (kg) 3.75 X 101.3/60
60 60 = __6.3____Kcal/min.
*
(to find kg. Weight, divide your body weight by 2.2)
Example: a person is 175 lbs. (175 ÷2.2=79.5 kg) and walked 3 miles in 45 minutes
=
5 Mets × 79.5 =
397.5 =
(6.6 calories burned per/min.)
60 60
Step # 3
Total kcals = Kcal /min ×Exercise time (6.3 × 30) = _189___ kcals burned
Example: 6.6 calories per/min. × 45 minutes = (297 kcals burned for entire exercise session)
· It is recommended for weight loss to burn off at least 300 calories during each exercise session.
· If walking on a grade or uphill, then modify original met formula by:
75 + (6 × % grade) × Distance
Time
· If running on a grade, then plug 100 instead of 75 into this formula Then proceed with the rest of the steps.
· Note
– 3500 calories equal one pound of body fat
Lab 7
The Tense Individual Survey
(Example)
Name ___________________________ Instructor __________________________
Section # __________________ Date ______________________________
Purpose
The purpose of this laboratory session is to determine whether you are a tense individual.
Procedure
Read each a the question listed below and check the answer that describes you most often, then have a friend answer the question to reflect how he or she perceives you.
Yes No
___ _√__ 1. Do you often experience headaches or backaches?
___ _√__ 2. When sitting in a chair and talking to someone, do you continually move in
the chair seeking a comfortable position?
_√__ ___ 3. When retiring for the right, are you usually unable to fall asleep immediately?
___ _√__ 4. Do you often grind your teeth when you are confronted with an unpleasant
experience?
___ _√__ 5. Do you easily become angry or frustrated when you are faced with a problem
for which there is no immediate solution?
___ _√__ 6. Do you often complain of being tired?
_√__ ___ 7. Does your face often hold expressions of intense concentration?
___ _√__ 8. Do you often drum your fingers to express irritation?
___ _√__ 9. Does your posture appear stiff when you sit or walk?
___ _√__ 10. Are you unable to concentrate on one problem at a time?
___ _√__ 11. Are you unable to relax voluntarily?
_√__ ___ 12. Do you often experience nervousness and an uneasy feeling?
_√__ ___ 13. Do you become upset when your plans are interrupted or must be changed?
_√__ ___ 14. Are you highly competitive in sports, test grades, and daily responsibilities?
Lab 7 Examples Continued
(Example #1)
___ _√__ 15. Are you time-conscious?
_√__ ___ 16. Do you experience extreme dissatisfaction and anxiety when you fail to
achieve success?
___ _√__ 17. Are you an aggressive person?
___ _√__ 18. Are you often too busy to allow time for physical activity?
___ _√__ 19. Do you plan your day’s activities and often budget your time?
_√__ ___ 20. Are you critical of yourself when you make a mistake?
___ _√__ 21. Do you feel uptight at the end of the day?
_√__ ___ 22. Are you impatient when others are late for an appointment with you?
_√__ ___ 23. Do you often set high goals or levels of achievement for yourself?
___ _√__ 24. Do you experience bad moods very often?
___ _√__ 25. Are you unyielding when others disagree with your beliefs or convictions?
Results
Tense people seek to release their tension in physical actions that are in no way related to the problem created by tension. If you answered yes to five or more of the questions, you may need to re-examine your perception of the stressor, seek diversions to provide your worried mind with new problems that can be solved, participate in physical activity to provide a release for the tension, and participate in some form of relaxation technique.
Adapted from “Fitness a Lifetime Commitment” Miller, 5th edition-Allyn&Bacon
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
/
25 / 8
/
25 / 6
/
30 / 6
/
Triceps
/
30 / 8
/
30 / 6
/
30/ 8
/
Modified push-up
/
25
/
30
/
30
/
Crunches
/
25
/
30
/
30
/
Half squat
/
/
100 / 6
/
120 / 8
/
/
Leg curl
/
/
40 / 8
/
40 / 8
/
/
Heel raise
/
/
100 / 8
/
120 / 8
/
/
Diagonal crunches
/
/
30
/
35
/
/
Elbow / knee curl
/
/
30
/
35
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
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
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