FITNESS LOG DESCRIPTION

How do you fill out your “Fitness Log” for Mount Mourne PE class?

  1. Four Cardiovascular Exercises on four different days during the week: An exercise is cardiovascular if it uses large muscle groups (legs and arms) for a continuous period of time (non-stop) and increases heart rate. Distance running is an excellent cardiovascular exercise, but there are other exercises that a student might find more enjoyable and would be beneficial to his/her heart if the proper exercise prescription is followed. Other acceptable exercises are: Lap swimming, cross country skiing, biking, power walking, rowing, hiking, treadmill, stair climber/master, stationary bike (spinning), aerobic dance, Tai-bo, cardio kick-boxing, rollerblading, racquetball, soccer game, basketball game, lacrosse game, and ultimate.
  2. Student Confirmation: Your signature verifies that you have indeed completed the various activities.
  3. Complete Reflection Questions every three weeks on the back of your sheet.
  4. Set a S. M. A. R. T. goal for the following three weeks.

Specific: State specifically what it is you want to accomplish

Measurable: Make sure you can quantify what you want to achieve, so there is no question.

Attainable: Goals should not be too hard or too easy, but just a bit out of your comfort zone.

Relevant: The goals must be relevant to your interests, needs, and abilities. The “R” in S. M.A. R. T. goals can also be used to refer to setting goals that are Realistic.

Time-bound: Be certain to indicate specific time deadlines for completion of your goals while also making sure to give yourself a reasonable amount of time to accomplish each goal. It is important to realize that some goals take more time than others.

Example:

General Goal: I want to get fit.

S. M. A. R. T goal: I want to be able to run one mile in 10 minutes by the end of next month.

Example of how to complete the fitness log correctly –

WEEK 1
Date / Cardiovascular Exercise / Activity / Time / Duration
Tues. 10/8 / Bike ride around town / 30 min.
Thurs. 10/10 / Run Conditioning at Soccer practice / 20 min.
Sun. 10/13 / Hiked Mt. Tam with family / 2 hrs

Physical Activity Journal

Name______Class______Grade ______*Student Signature______

S.M.A.R.T goal: ______

WEEK 1
Date / Cardiovascular Exercise / Activity / Time / Duration
WEEK 2
Date / Cardiovascular Exercise / Activity / Time / Duration
WEEK 3
Date / Cardiovascular Exercise / Activity / Time / Duration
Students need to reflect on activities performed the past month and explain the following:
1. The positive and/or negative aspects of your workouts thepast month.
2. How did your heart rate change throughout the exercises? Did that patternchange from workout to workout?
3. Did you reach your S. M. A. R. T. goal?
4. What is something you learned in class that could be applied to your personal fitness?

FITNESS LOG SCHEDULE 2014

Mount MournePE Dept.

Fitness Log #1 (August 25– September 13)

Wk. 1August 25 – August 30

Wk. 2 August 31 – September 6

Wk. 3 September 7 – September 13

Due Date: Monday/Tuesday, September15/16

Fitness Log #2 (September15 – October 4)

Wk. 1September 15 –September 20

Wk. 2 September 21 – September 27

Wk. 3 September 28 – October 4

Due Date: Monday/Tuesday, October 6/7

Fitness Log #3 (October 6 – October 25)

Wk. 1 October 6 – October 11

Wk. 2 October 12 – October 18

Wk. 3 October 19 – October 25

Due Date: Monday/Tuesday, October 27/28

Fitness Log #4 (October 27 – November 15)

Wk. 1 October 27– November 1

Wk. 2 November 2 – November 8

Wk. 3 November 9 – November 15

Due Date: Monday/Tuesday, November 17/18

Fitness Log #5 (November 17 – December 6)

Wk. 1 November 17 – November 22

Wk. 2 November 23 – November 29

Wk. 3 November 30 – December 6

Due Date: Monday/Tuesday, December 8/9