You Will Be Required to Exercise 5 Days a Week. Two Days Each Week, Following the Course

Name: ______

Date: ______

/ Fitness Log # 14Fitness Lifestyle Design (1.2.14) or Personal Fitness
Physical Education Core (S1213220)
Points possible: 50

***You will be required to exercise 5 days a week. Two days each week, following the Course Workouts provided for you; and three days each week, following the Custom Workouts that you create for yourself. Remember, you can complete your workouts in any order, but keep in mind the importance of exercising different parts of the body each day.

Custom Workout

Complete your Fitness Log in the table below based on the fitness plan you submitted to your teacher. Be as detailed as possible in your description of the fitness activities, including warming up and cooling down, as well as how you felt before, during, and after the workout.

Workout # 1 / Workout # 2 / Workout # 3
Date
Duration
(in minutes)
Location
Activity Description
Activity Purpose
Comments
Coach Initials

Course Workout

If you completed additional workouts, use the extra column to describe them.

Workout # 1 / Workout # 2 / Any Add'l Workouts
Date
Duration
(in minutes)
Location
Activity Description / Warm-up stretch routine
Fitness Run
run, jog or walk 1.5 miles
Fitness Check-in
As many push-ups and sit-ups
as you can do without stopping
Cool-down stretch routine / Warm-up stretch routine
Jump-rope or jumping jacks: 7-10 minutes
3 sets 25 crunches or sit-ups
3 sets 15 squats
3 sets 15 lunges
3 sets 15 tricep extensions
3 sets 15 bicep curls
Cool-down stretch routine
Activity Purpose / Aerobic; improve respiratory endurance; weekly Fitness Test (goal is to improve over time) / Anaerobic; muscular endurance; flexibility
Comments / Fitness Run time:______
Push-up count:______
Sit-up count:______
Other:
Coach Initials

Any additional comments / questions / concerns: ______

______

Next Week’s Proposed Plan

Finally, write a detailed description of your workout plan for the following week. Remember to include a variety of activities that exercise different parts of your body and help you accomplish the goals you have set.

If your teacher does not approve the plan, he or she will contact you to help adjust your workout plan accordingly. If you do not hear from your teacher, the plan is approved.

Workout # 1:

Warm-up: ______

Workout: ______

Cool down: ______

Goal(s) addressed: ______

Workout # 2:

Warm-up: ______

Workout: ______

Cool down: ______

Goal(s) addressed: ______

Workout # 3:

Warm-up: ______

Workout: ______

Cool down: ______

Goal(s) addressed: ______