Northern Highlands High School

Northern Highlands High School

Physical Education Department

Personal Fitness I

EXERCISE & CONDITIONING LOG

NAME:______

GRADE:______

TEACHER:______

PERIOD:______YEAR:______

NAME:______PERIOD:______

PERSONAL FITNESS I EXERCISE LOG

Exercise
Station / Date:
WT.- Rep / Date:
WT.- Rep / Date:
WT.- Rep / Date:
WT.- Rep / Date:
WT.- Rep / Date:
WT.- Rep / Date:
WT.- Rep / Date:
WT.- Rep / Date:
WT.- Rep / Date:
WT.- Rep / Date:
WT.- Rep
Seated
Bench (#5)
Lat
Pulldown (#2)
Rear
Deltoid (#3)
Pec
Fly (#4)
Overhead
Press (#1)

Seated

Dips (#6)
Adductor (#7)
Abductor (#7)
Leg
Extension (Quads - #9)
Leg Curl (Hamstrings - #8)
Seated
Abs (#11)
Seated
Lower Back (#12)
Gravitron (#10)
Lat Pulldown Rowing (#2)
Exercise
Station / Date:
WT.Rep / Date:
WT.- Rep / Date:
WT.- Rep / Date:
WT.- Rep / Date:
WT.- Rep / Date:
WT.- Rep / Date:
WT.- Rep / Date:
WT.- Rep / Date:
WT.- Rep / Date:
WT.- Rep / Date:
WT.- Rep
Bicep exercises
(Nautilus)
Tricep exercises (Nautilus)
Diagonal lift (Nautilus)
Chin Ups Gravitron
Dips Gravitron
Sit Ups (bench)

Northern Highlands Physical Education Department

COMPUTING YOUR TARGET HEART RATE ZONE

Purpose: To identify a target heart rate zone that is a safe and comfortable level of overload, which should be maintained to achieve maximum benefits.

Procedure: Read the following , study the example, and complete this activity.

Lower Upper

Example Limit Limit

1.  Obtain your maximum heart rate according 220 220 220

To you age : 220 – age = maximum heart rate - 14 - -___

206 MHR

2.  Determine your resting heart rate by taking

Your carotid pulse and subtract from step 1. - 70 -____ -____

=136

3.  What % overload do you wish to train at? The

lower limit is 50% for training effect and the

safe upper limit is 85%. X .50 x .50 x.85

4. Multiply Step 3 times the value of Step 2. = 68 = =

5. Add the resting heart rate. + 70 +____ +____

6.  “A” is the lower limit of THR for training

effect and “B” is the safe upper limit. 138 A = B =