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Group Sports

Weekly Fitness Log

Your physical activity, as represented by this fitness log, makes up a large portion of your grade. It is important to complete this log properly and accurately each week. Before beginning this log, please read through the accompanying Fitness Log Instructions document. Please provide the requested information below. This information is for your instructor only to aid him her in understanding your fitness needs and verifying your physical activity. Name !aitlin "oore #mail $ddress cu%odog&'yahoo.com (hone Number )*+,+-.,/+.* Supervising $dult !arole "oore #mail $ddress cmoorewv'gmail.com (hone Number )*+,+-.,/)0& 1hat is your age2 .3 1hat is your appro4imate height and weight2 /5., .)*ish 6n a scale from .,.* how would you rate your current fitness level2 / 1hen it comes to e4ercising, would you consider yourself beginner, intermediate, or advanced2 intermediate 1hat is your strongest area of fitness2 7I.e. strength, cardio, fle4ibility8 cardio In what area of fitness do you need the most improvement2 fle4ibility

L!" #
W$$% !F& ' #()' *+ ,-./0!& 9ecord your heart rate after .*,./ minutes of vigorous activity -ctivity /etail /ate :;.+ :;.0 :;.: 9oller derby practice,practicing falls and stops. Scrimmaging 9oller skating outdoors, ) miles, flat 9unning;1alking, outdoor track < + miles

#+)#1 min 2.

Time 3pent

.+* .)& ./*

:* min )* min )/ min

Total ,ardio Time

* hr 41 min

3T.$5"T2 T.-0505"& Indicate the e4ercise and type of e=uipment used to work each muscle group /a 6ack ,hes 6icep Triceps /eltoid 2ams 7uad ,alve ,ore te t s s s :;. & >eadlift, )lb >B sets;.*rep s ?pright 9ow )lb >B ) sets;.* reps Bicep curl ) sets;. * reps )lb >B Side bicep curl ) sets; .* reps $rnold (ress )lb >B, ) sets, .* reps 6verhea d press )lb >B ) sets;.* reps @ricep pushup . set;/ reps $rnold (ress )lb >B, ) sets, .* reps Aront deltoid raise )lb >B )sets;.* reps Bateral deltoid raises )lb >B ) sets; .* reps 6verhea d press )lb >B ) sets;.* reps ?pright 9ow )lb >B ) sets;.* reps Bridge pose, ) times;.* sec >eadlift, )lb >B sets;.*rep s #4tende d reverse crunch sets;.* reps !runch, - sets;.* reps Bridge pose, ) times;.* sec

!the r

Time 3pen t +/ min

Total 3trength Training Time

(1 min

3T.$T,205"& Indicate with an CDE the muscles stretched each day. Include additional fle4ibility e4ercises at the bottom /ate 6ack ,hest 6iceps Triceps /eltoid 2ams 7uads ,alves ,ore !ther Time 3pent :;.+ 4 4 4 4 4 4 4 4 4 .* mins :;.0 4 4 4 4 4 4 4 .* mins :;.: 4 4 4 4 ./ mins :;.& 4 4 4 4 4 .* mins

:;.3 6ther Ale4ibility #4ercise 7specify8 Total 3tretching Time

yoga

4+ min #hr #1min (2rs 418in

8y total time spent e9ercising for fitness this week is

1. 2ow did your workouts go this week: What went well: What can you improve on: @hey went ok. I need to
stick to my schedule more or modify it. *. 2ow well did you stick to your pre)planned workout schedule: $9plain. Not very well. I wasn5t able to get in all the strength training I wanted to or go to the Y.

2. What was the goal you set for this week;s workouts and how well did you accomplish it:
@o spend time outside roller skating < yes.

(. What will you do ne9t week to increase the time< intensity< !. resistance of !5$ element of your workout: I will try to skate faster for longer periods of time.

By typing my name below, I certify that I completed the exercises above according to the dates and times I specified. I understand that falsifying any information on this log is considered cheating, which will have serious consequences. D !aitlin "oore

L!" *
W$$% !F& ' *#)' *= ,-./0!& 9ecord your heart rate after .*,./ minutes of vigorous activity -ctivity /etail /ate :;-. :;-) :;-/ 9oller >erby practice, scrimmaging, practice stops and falls, positional blocking Y"!$, treadmill 7.* mins, from -mph,0mph8, rowing machine 7.* mins, .* resistance8, elliptical 7/mins8 9unning;1alking,outdoor,+ miles

#+)#1 min 2.

Time 3pent

.+0 ./* ./)

:*mins -/mins )/mins

Total ,ardio Time 3T.$5"T2 T.-0505"& Indicate the e4ercise and type of e=uipment used to work each muscle group /a 6ack ,hes 6icep Triceps /eltoid 2ams 7uad ,alve ,ore te t s s s :;>eadlift, )lb >B ) sets;.*rep s ?pright 9ow )lb >B ) sets;.* reps Bridge pose, ) times;./ sec >eadlift, )lb >B )sets;.*rep s #4tende d reverse crunch ) sets;.* reps !runch, ) sets;.* reps Bridge pose, ) times;./ sec :;+ ?pright 9ow )lb >B ) sets;.* reps Bicep curl ) sets;. * reps )lb >B Side bicep curl ) sets; .* reps $rnold (ress )lb >B, ) sets, .* reps 6verhea d press )lb >B ) sets;.* reps @ricep pushup . set;.* reps $rnold (ress )lb >B, ) sets, .* reps Aront deltoid raise )lb >B )sets;.* reps Bateral deltoid raises )lb >B ) sets; .* reps 6verhea d press

4.1hours

!the r

Time 3pen t -* mins

-* mins

)lb >B ) sets;.* reps ?pright 9ow )lb >B ) sets;.* reps

Total 3trength Training Time

(+ mins

3T.$T,205"& Indicate with an CDE the muscles stretched each day. Include additional fle4ibility e4ercises at the bottom /ate 6ack ,hest 6iceps Triceps /eltoid 2ams 7uads ,alves ,ore !ther Time 3pent :;-. 4 4 4 4 4 4 4 4 4 ./ :;-) 4 4 4 4 .* :;-/ 4 4 4 4 .* :;-4 4 4 4 4 / :;-+ 4 4 4 4 4 / :;-+ 6ther Ale4ibility #4ercise 7specify8 Total 3tretching Time Yoga < sunrise yoga 7youtube8 4+ #hr< #1 mins 4 2rs 11 8in

8y total time spent e9ercising for fitness this week is

#. 2ow did your workouts go this week: What went well: What can you improve on: I think my workouts went really well this week. I actually made it to the Y which was nice, but I5d like to improve my endurance. *. 2ow well did you stick to your pre)planned workout schedule: $9plain. Better than lest weekF I5m happy that I did cardio and strength and yoga and actually went to the gym. 4. What was the goal you set for this week;s workouts and how well did you accomplish it: @o skate faster for longer periods, yes a little bit, but it takes a while to see changes in endurance I think. (. What will you do ne9t week to increase the time< intensity< !. resistance of !5$ element of your workout: Go for longer on the treadmill at a higher speed By typing my name below, I certify that I completed the exercises above according to the dates and times I specified. I understand that falsifying any information on this log is considered cheating, which will have serious consequences. DG!aitlin "oore

L!" 4
W$$% !F& ' *>)#+ ( ,-./0!& 9ecord your heart rate after .*,./ minutes of vigorous activity -ctivity /etail /ate :;-& :;)* .*;) 9oller derby practice < scrimmaging, hitting bag, falls, stops Y"!$ < treadmill 7-,0 mph8, elliptical, rowing machine, stationary bike Y"!$ < treadmill 7-./,0./ mph8, rowing machine, stationary bike

#+)#1 min 2.

Time 3pent

.+* .0& .0)

:* mins +/ mins +* mins

Total ,ardio Time 3T.$5"T2 T.-0505"& Indicate the e4ercise and type of e=uipment used to work each muscle group /at 6ack ,hest 6icep Triceps /eltoid 2ams 7uads ,alves ,ore !ther e s :;) @ri press >ual leg Seated Seated $bdominal Hip * down e4tension Beg Beg crunch abductor 1" 1" press (ress 1" 1" S) S) 1" 1" S+ S 9 ./ 9 ./ S ) S) 9 ./ 9 ./ 1 0* 1 )*lbs 9 ./ 9 ./ 1 )/ lbs 1 -/ lbs lbs 1 /*lbs 1 /*lbs Hip adductor 1" S 9 ./ 1 -/lbs .*; @ri press >ual leg Seated Seated $bdominal Hip ) down e4tension Beg Beg crunch abductor 1" 1" press (ress 1" 1" S) S) 1" 1" S+ S 9 ./ 9 ./ S ) S) 9 ./ 9 ./ 1 0* 1 )*lbs 9 ./ 9 ./ 1 )/ lbs 1 -/ lbs lbs 1 /*lbs 1 /*lbs Hip adductor 1" S 9 ./ 1 -/lbs

#=1mins

Time 3pent +*mins

+*mins

Total 3trength Training Time

>+mins

3T.$T,205"& Indicate with an CDE the muscles stretched each day. Include additional fle4ibility e4ercises at the bottom /ate 6ack ,hest 6iceps Triceps /eltoid 2ams 7uads ,alves ,ore !ther Time 3pent :;-& 4 4 4 4 4 4 4 4 4 -*mins :;)* 4 4 4 4 4 4 4 .* mins .*;) 4 4 4 4 4 4 4 .* mins

.*;.

6ther Ale4ibility #4ercise 7specify8

Sunrise Yoga

4+ min

Total 3tretching Time 8y total time spent e9ercising for fitness this week is 1 2rs

=+ min *18in

1. 2ow did your workouts go this week: What went well: What can you improve on: Iery wellF I made it to
the Y a couple of times and did a couple of days of strength, which I found out I loveF

2. 2ow well did you stick to your pre)planned workout schedule: $9plain.
Aairly well. I got some yoga in there, which I wanted, as well as some gym days and derby practice. I tend to switch my days around a lot and not follow the days of my schedule, based on how my schedule changes.

4. What was the goal you set for this week;s workouts and how well did you accomplish it: 9un longer and faster on the treadmill < %ust barely buy yesF I made it up to 0./ for short bursts and went fr longer periods at a higher speed.

3. What will you do ne9t week to increase the time< intensity< !. resistance of !5$ element of your
workout: I would like to add one more gym day a week in order to reaaaaally be able to get some pure cardio one day.

By typing my name below, I certify that I completed the exercises above according to the dates and times I specified. I understand that falsifying any information on this log is considered cheating, which will have serious consequences. D!aitlin "oore

L!" (
W$$% !F& #+ 1)#+ ## ,-./0!& 9ecord your heart rate after .*,./ minutes of vigorous activity -ctivity /etail /ate .*;/ .*;0 .*;& 9oller derby practice < scrimmaging, practicing falls and stops, etc Y"!$ < treadmill 7),0./8, elliptical, stationary bike 7resistance 08, rowing machine 7resistance .*8 Y"!$, treadmill 7),0.&8, elliptical, stationary bike 7resistance &8, rowing machine 7resistance .*8

#+)#1 min 2.

Time 3pent

.03 .3) .0/

:*min +/mins +/mins

Total ,ardio Time 3T.$5"T2 T.-0505"& Indicate the e4ercise and type of e=uipment used to work each muscle group /ate 6ack ,hest 6iceps Triceps /eltoid 2ams 7uads ,alves ,ore .*;0 >ual leg e4tension 1" S/ 9 ./ 1 )*lbs Seated Beg press 1" S / 9 ./ 1 /*lbs Seated Beg (ress 1" S/ 9 ./ 1 /*lbs

#>+mins

!ther Hip abductor 1" S + 9 ./ 1 -/ lbs Hip adductor 1" S + 9 ./ 1 -/lbs

Time 3pent -/

.*;&

@ri press down 1" S0 9 ./ 1 0* lbs

$bdominal crunch 1" S+ 9 ./ 1 )/ lbs

-*

Total 3trength Training Time

(1 mins

3T.$T,205"& Indicate with an CDE the muscles stretched each day. Include additional fle4ibility e4ercises at the bottom /ate 6ack ,hest 6iceps Triceps /eltoid 2ams 7uads ,alves ,ore !ther Time 3pent .*;/ 4 4 4 4 4 4 4 4 4 ./mins .*;0 4 4 4 4 4 .*mins .*;& 4 4 4 4 4 .*mins

.*;.*

6ther Ale4ibility #4ercise 7specify8

Sunrise Yoga

4+min

Total 3tretching Time 8y total time spent e9ercising for fitness this week is (2rs

?1mins 1+8in

#. 2ow did your workouts go this week: What went well: What can you improve on: I5m glad I went to the Y again < I like it more every time I go and get more comfortable with the machines. I keep steadily improving my treadmill speed which I5m happy about, but I5d like to improve my time, too. I feel like I5m slower on treadmills than I am on a track. *. 2ow well did you stick to your pre)planned workout schedule: $9plain. I stuck to it alright. I always flip around days still, and I wish I could do even more, but I know my schedule can be a little @66 advantageous. Booking at my logs, I5m definitely falling into a regular routine. 4. What was the goal you set for this week;s workouts and how well did you accomplish it: I wanted to add another day of cardio but I didn5t get too (. What will you do ne9t week to increase the time< intensity< !. resistance of !5$ element of your workout: I want to get my reps up on my strength trainingF I B6I# S@9#NG@H @9$ININGF I5d also love to try out some different machinesFF By typing my name below, I certify that I completed the exercises above according to the dates and times I specified. I understand that falsifying any information on this log is considered cheating, which will have serious consequences. D!aitlin "oore

L!" 1
W$$% !F& #+ #*)#+ #> ,-./0!& 9ecord your heart rate after .*,./ minutes of vigorous activity -ctivity /etail /ate .*;..*;.+ .*;.3 9oller derby practice < scrimmaging, practicing stops, falls, etc 9oller skating, outdoors < )./ miles Y"!$ < treadmill 7)./,0 mph8, elliptical, stationary bike

#+)#1 min 2.

Time 3pent

.0) .+0 .0&

:* mins +* mins +/ mins

Total ,ardio Time 3T.$5"T2 T.-0505"& Indicate the e4ercise and type of e=uipment used to work each muscle group /at 6ack ,hest 6iceps Triceps /eltoid 2ams 7uads ,alves ,ore !ther e .*;. @ri press >ual leg Seated Seated $bdominal Hip / down e4tension Beg Beg crunch abductor 1" 1" press (ress 1" 1" S+ S+ 1" 1" S+ S 9 .* 9 ./ S + S+ 9 ./ 9 ./ 1 &* 1 )*lbs 9 ./ 9 ./ 1 )/ lbs 1 -/ lbs lbs 1 0*lbs 1 0*lbs Hip adductor 1" S 9 ./ 1 -/lbs .*;. @ri press >ual leg Seated Seated $bdominal Hip 3 down e4tension Beg Beg crunch abductor 1" 1" press (ress 1" 1" S+ S+ 1" 1" S+ S 9 .* 9 ./ S + S+ 9 ./ 9 ./ 1 &* 1 )*lbs 9 ./ 9 ./ 1 )/ lbs 1 -/ lbs lbs 1 0*lbs 1 0*lbs Hip adductor 1" S 9 ./ 1 -/lbs

#>1mins

Time 3pent +/mins

+/mins

Total 3trength Training Time

'+mins

3T.$T,205"& Indicate with an CDE the muscles stretched each day. Include additional fle4ibility e4ercises at the bottom /ate 6ack ,hest 6iceps Triceps /eltoid 2ams 7uads ,alves ,ore !ther Time 3pent .*;.4 4 4 4 4 4 4 4 4 ./mins .*;.+ 4 4 4 4 4 .*mins .*;./ 4 4 4 4 4 4 4 .*mins .*;.3 4 4 4 4 4 4 4 .*mins

.*;.+

6ther Ale4ibility #4ercise 7specify8

Yoga

4+mins

10

Total 3tretching Time 8y total time spent e9ercising for fitness this week is 12rs

=1mins 1+8in

1. 2ow did your workouts go this week: What went well: What can you improve on:
They went pretty well. 0 liked that 0 was able to go roller skating this week. 0 wish 0 had had another day to go to the @8,-.

2. 2ow well did you stick to your pre)planned workout schedule: $9plain.
-s usual< 0 did most of what was on it< but very out of order.

3. What was the goal you set for this week;s workouts and how well did you accomplish it:
0 was able to get my reps and weight up on strength training< but 0 didn;t end up trying any new machines.

4. What will you do ne9t week to increase the time< intensity< !. resistance of !5$ element of your
workout: 0 would like to try some free weights at the @.

By typing my name below, I certify that I completed the exercises above according to the dates and times I specified. I understand that falsifying any information on this log is considered cheating, which will have serious consequences. D!aitlin "oore

11

L!" ?
W$$% !F& #+ #')#+ *1 ,-./0!& 9ecord your heart rate after .*,./ minutes of vigorous activity -ctivity /etail /ate .*;.: .*;-. .*;-) .*;-+ 9oller derby practice, scrimmaging, practicing stops;falls Jumping rope;running in place Y"!$ < treadmill 7)./,0.&mph8, stationary bike, stairclimber, elliptical >ance rehearsal for the musical "$9Y

#+)#1 min 2.

Time 3pent

./& .+/ .30 .):

:*mins -*mins /*mins :*mins

Total ,ardio Time 3T.$5"T2 T.-0505"& Indicate the e4ercise and type of e=uipment used to work each muscle group /ate 6a ,hest 6iceps Triceps /eltoi 2am 7uad ,alves ,ore ck d s s .*;-* (ushups (ushups Bunge !runches /reps;)set /reps;)set s -/9,+S s s .*9, / 9everse sets crunches -/9, + sets (ushups /reps;)set s .*;-) @ri press down 1" S+ 9 .* 1 &* lbs >ual leg e4tensi on 1" S+ 9 ./ 1 )*lb s Seate d Beg press 1" S + 9 ./ 1 0*l bs Seate d Beg (ress 1" S+ 9 ./ 1 0*lb s $bdom inal crunch 1" S+ 9 ./ 1 )/ lbs Hip abductor 1" S 9 ./ 1 -/ lbs Hip adductor 1" S 9 ./ 1 -/lbs

*1+mins

!th er

Time 3pent -/mins

+/mins

Total 3trength Training Time

=+mins

3T.$T,205"& Indicate with an CDE the muscles stretched each day. Include additional fle4ibility e4ercises at the bottom /ate 6ack ,hest 6iceps Triceps /eltoid 2ams 7uads ,alves ,ore !ther Time 3pent .*;.: 4 4 4 4 4 4 4 4 4 ./mins .*;-* 4 4 4 4 /mins .*;-. 4 4 4 4 4 /mins .*;-) 4 4 4 4 4 4 4 .*mins .*;-+ 4 4 4 4 4 4 4 4 4 ./mins 6ther Ale4ibility #4ercise 7specify8 Total 3tretching Time 8y total time spent e9ercising for fitness this week is ? 2rs

1+mins #+ 8in

12

1. 2ow did your workouts go this week: What went well: What can you improve on: @hings went pretty well. I
added some at home strength training which was a nice change and I also liked %ump roping a lot more than I thought I would.

*. 2ow well did you stick to your pre)planned workout schedule: $9plain. $s always, not too well. "y schedule is craKy so things get flipped around all the time, but I still manage to get most of it done.

2. What was the goal you set for this week;s workouts and how well did you accomplish it:
I wanted to try free weights, but I didn5t end up getting to. I5d like to look up some specific e4ercise to try before I go.

3. What will you do ne9t week to increase the time< intensity< !. resistance of !5$ element of your
workout: I would like to actually accomplish doing some free weightsFF

By typing my name below, I certify that I completed the exercises above according to the dates and times I specified. I understand that falsifying any information on this log is considered cheating, which will have serious consequences. DG!aitlin "oore

13

L!" =
W$$% !F& #+ *?)## # ,-./0!& 9ecord your heart rate after .*,./ minutes of vigorous activity -ctivity /etail /ate .*;-0 .*;-3 .*;-: .*;). 9oller derby < scrimmaging, practicing stops and falls C"$9YE dance rehearsal C"$9YE dance rehearsal C"$9YE dance rehearsal

#+)#1 min 2.

Time 3pent

.0/ ./* .+& ./&

:*mins :*mins :*mins :*mins

Total ,ardio Time 3T.$5"T2 T.-0505"& Indicate the e4ercise and type of e=uipment used to work each muscle group /at 6ack ,hest 6iceps Triceps /eltoid 2ams 7uads ,alve ,ore e s .*; (ushup (ushups (ushups -& s .* reps;+ .* reps;+ .* sets sets reps;+ !runche sets s .* reps;+ sets 9everse crunches .* reps;+ sets .*; @ri >ual leg Seated Seated $bdomina Hip )* pres e4tensio Beg Beg l crunch abducto s n 1" press (ress 1" r down S+ 1" 1" S+ 1" 1" 9 ./ S + S+ 9 ./ S S+ 1 )*lbs 9 ./ 9 ./ 1 )/ lbs 9 ./ 9 .* 1 0*lb 1 0*lb 1 -/ 1 s s lbs &* Hip lbs adducto r 1" S 9 ./ 1 -/lbs

4?+mins

!the r

Time 3pent -*mins

+*mins

Total 3trength Training Time

?+min s

3T.$T,205"& Indicate with an CDE the muscles stretched each day. Include additional fle4ibility e4ercises at the bottom /ate 6ack ,hest 6iceps Triceps /eltoid 2ams 7uads ,alves ,ore !ther Time 3pent .*;-0 4 4 4 4 4 4 4 4 4 ./mins .*;-3 4 4 4 4 4 4 4 4 .*mins .*;-& 4 4 4 4 /mins .*;-: 4 4 4 4 4 4 4 4 .*mins .*;)* 4 4 4 4 4 4 4 4 .*mins

14

.*;).

.*mins ?+mins > 2rs 8in

6ther Ale4ibility #4ercise 7specify8 Total 3tretching Time 8y total time spent e9ercising for fitness this week is #. 2ow did your workouts go this week: What went well: What can you improve on: I think they went pretty well. C"$9YE rehearsal is adding a lot of cardio *. 2ow well did you stick to your pre)planned workout schedule: $9plain. Same always < everything5s in a weird order. 4. What was the goal you set for this week;s workouts and how well did you accomplish it: No free weights < but I did some more Cat homeE stuff.

(. What will you do ne9t week to increase the time< intensity< !. resistance of !5$ element of your workout: I would like to run for a longer distance than usual. By typing my name below, I certify that I completed the exercises above according to the dates and times I specified. I understand that falsifying any information on this log is considered cheating, which will have serious consequences. D!aitlin "oore

15

L!" >
W$$% !F& ## *)## > ,-./0!& 9ecord your heart rate after .*,./ minutes of vigorous activity -ctivity /etail /ate ..;.*;) .*;/ .*;3 9oller derby < scrimmaging, practicing stops and falls C"$9YE dance rehearsal C"$9YE dance rehearsal C"$9YE dance rehearsal

#+)#1 min 2.

Time 3pent

.0/ .+: ./+ .0)

:*mins :*mins :*mins :*mins

Total ,ardio Time

4?+ mins

3T.$5"T2 T.-0505"& Indicate the e4ercise and type of e=uipment used to work each muscle group /at 6ack ,hest 6iceps Triceps /eltoid 2ams 7uads ,alves ,ore e ..; (ushups (ushups (ushups + .* .* reps;+ .* reps;+ reps;+ sets sets sets !runche s .* reps;+ sets 9everse crunches .* reps;+ sets ..; @ri >ual leg Seated Seated $bdominal Hip 0 pres e4tension Beg Beg crunch abducto s 1" press (ress 1" r down S+ 1" 1" S+ 1" 1" 9 ./ S + S+ 9 ./ S S+ 1 )*lbs 9 ./ 9 ./ 1 )/ lbs 9 ./ 9 .* 1 0*lbs 1 0*lbs 1 -/ lbs 1 Hip &* adducto lbs r 1" S 9 ./ 1 -/lbs

!the r

Time 3pent -*mins

+*mins

Total 3trength Training Time

?+ mins

3T.$T,205"& Indicate with an CDE the muscles stretched each day. Include additional fle4ibility e4ercises at the bottom /ate 6ack ,hest 6iceps Triceps /eltoid 2ams 7uads ,alves ,ore !ther Time 3pent ..;4 4 4 4 4 4 4 4 4 ./mins ..;) 4 4 4 4 4 4 4 4 .*mins ..;+ 4 4 4 4 /mins ..;/ 4 4 4 4 4 4 4 4 .*mins ..;0 4 4 4 4 4 4 4 4 .*mins

16

..;3

.*mins ?+mins > 2rs 8in

6ther Ale4ibility #4ercise 7specify8 Total 3tretching Time 8y total time spent e9ercising for fitness this week is

#. 2ow did your workouts go this week: What went well: What can you improve on: @hey went pretty good < literally the e4act same as last week because C"$9YE rehearsal is taking a toll on my gym time. By the way, "$9Y is a musical about the months leading up to Jesus5 birth that my theater company does around @hanksgiving each year. *. 2ow well did you stick to your pre)planned workout schedule: $9plain. 1onky as always, but I got stuff done. 4. What was the goal you set for this week;s workouts and how well did you accomplish it: I wanted to run for longer but I didn5t actually have any time to do cardio at the gym. (. What will you do ne9t week to increase the time< intensity< !. resistance of !5$ element of your workout: I5d like to push myself to be a bit faster at derby practice. By typing my name below, I certify that I completed the exercises above according to the dates and times I specified. I understand that falsifying any information on this log is considered cheating, which will have serious consequences. DGGGGGGGGGGG!aitlin "oore

17

L!" '
W$$% !F& ## ')## #1 ,-./0!& 9ecord your heart rate after .*,./ minutes of vigorous activity -ctivity /etail /ate ..;: ..;.* ..;.* ..;...;.) ..;.+ 9oller derby < scrimmaging, positional blocking, stops, falls 9oller derby < blocking, cross,overs, pyramids, %ammer v blocker "$9Y rehearsal , dance "$9Y rehearsal , dance 9oller derby < blocking, cross,overs, pyramids "$9Y rehearsal ,dance

#+)#1 min 2.

Time 3pent

.0.3/ ./+ .+: .&) .0-

:*min :*min :*min :*min :*min :*min 1(+mins

Total ,ardio Time 3T.$5"T2 T.-0505"& Indicate the e4ercise and type of e=uipment used to work each muscle group /at 6ack ,hest 6iceps Triceps /eltoid 2ams 7uads ,alve ,ore e s ..;. (ushups (ushups (ushups . .* .* reps;+ .* reps;+ reps;+ sets sets sets !runches .* reps;+ sets 9everse crunches .* reps;+ sets ..;. @ri >ual leg Seated Seated $bdominal Hip / press e4tension Beg Beg crunch abductor down 1" press (ress 1" 1" 1" S+ 1" 1" S+ S S+ 9 ./ S + S+ 9 ./ 9 ./ 9 .* 1 )*lbs 9 ./ 9 ./ 1 )/ lbs 1 -/ lbs 1 1 0*lbs 1 0*lbs Hip &* adductor lbs 1" S 9 ./ 1 -/lbs

!ther

Time 3pent -*min

+*min

Total 3trength Training Time

?+min

3T.$T,205"& Indicate with an CDE the muscles stretched each day. Include additional fle4ibility e4ercises at the bottom /ate 6ack ,hest 6iceps Triceps /eltoid 2ams 7uads ,alves ,ore !ther Time 3pent ..;: 4 4 4 4 4 4 4 4 4 ./min ..;.* 4 4 4 4 4 4 4 4 4 -*min ..;.. 4 4 4 4 /min ..;.4 4 4 4 4 4 4 4 .*min ..;.) 4 4 4 4 4 4 4 4 4 ./min ..;.+ 4 4 4 4 4 4 4 4 .*min ..;./ 4 4 4 4 4 4 .*min 6ther Ale4ibility #4ercise 7specify8 Total 3tretching Time =1mins

18

8y total time spent e9ercising for fitness this week is

## 2rs

#18in

#. 2ow did your workouts go this week: What went well: What can you improve on: @his week was entirely !9$LYFFF Between rehearsal and roller derby I hardly had time for anything else. *. 2ow well did you stick to your pre)planned workout schedule: $9plain. $bout as well as always, but 9oller derby and the musical I5m in are sort of taking over for the ne4t couple weeks. 4. What was the goal you set for this week;s workouts and how well did you accomplish it: @o be faster at derby practice. I think so < I definitely was pushing myself really hard. (. What will you do ne9t week to increase the time< intensity< !. resistance of !5$ element of your workout: I would like to make to to the Y $@ B#$S@ once. By typing my name below, I certify that I completed the exercises above according to the dates and times I specified. I understand that falsifying any information on this log is considered cheating, which will have serious consequences. DGGGGGGGGGGGGG!aitlin "ooreGGGGGGGGGGGGGGGGGG

19

L!" #+
W$$% !F& ## #?)** ,-./0!& 9ecord your heart rate after .*,./ minutes of vigorous activity -ctivity /etail /ate ..;.0 ..;.3 ..;.3 ..;-* ..;-. ..;-. 9oller derby < scrimmaging, positional blocking, stops, falls 9oller derby < blocking, cross,overs, pyramids, %ammer v blocker "$9Y rehearsal , dance "$9Y rehearsal , dance 9oller derby < blocking, cross,overs, pyramids "$9Y rehearsal ,dance

#+)#1 min 2.

Time 3pent

.0.3/ ./+ .+: .&) .0-

:*min :*min :*min :*min :*min :*min 1(+mins

Total ,ardio Time 3T.$5"T2 T.-0505"& Indicate the e4ercise and type of e=uipment used to work each muscle group /at 6ack ,hest 6iceps Triceps /eltoid 2ams 7uads ,alve ,ore e s ..;. (ushups (ushups (ushups & .* .* reps;+ .* reps;+ reps;+ sets sets sets !runches .* reps;+ sets 9everse crunches .* reps;+ sets ..;@ri >ual leg Seated Seated $bdominal Hip press e4tension Beg Beg crunch abductor down 1" press (ress 1" 1" 1" S+ 1" 1" S+ S S+ 9 ./ S + S+ 9 ./ 9 ./ 9 .* 1 )*lbs 9 ./ 9 ./ 1 )/ lbs 1 -/ lbs 1 1 0*lbs 1 0*lbs Hip &* adductor lbs 1" S 9 ./ 1 -/lbs

!ther

Time 3pent -*min

+*min

Total 3trength Training Time

?+min

3T.$T,205"& Indicate with an CDE the muscles stretched each day. Include additional fle4ibility e4ercises at the bottom /ate 6ack ,hest 6iceps Triceps /eltoid 2ams 7uads ,alves ,ore !ther Time 3pent ..;.0 4 4 4 4 4 4 4 4 4 ./min ..;.3 4 4 4 4 4 4 4 4 4 -*min ..;.& 4 4 4 4 /min ..;.: 4 4 4 4 4 4 4 4 .*min ..;-* 4 4 4 4 4 4 4 4 4 ./min ..;-. 4 4 4 4 4 4 4 4 .*min ..;-4 4 4 4 4 4 .*min 6ther Ale4ibility #4ercise 7specify8 Total 3tretching Time =1min

20

8y total time spent e9ercising for fitness this week is

2rs

8in

1. 2ow did your workouts go this week: What went well: What can you improve on: I5ve found a new routine
with "$9Y.

*. 2ow well did you stick to your pre)planned workout schedule: $9plain. >idn5t as usual < things always get flipped around and stuff. 4. What was the goal you set for this week;s workouts and how well did you accomplish it: I did get to Y for some strength training, so yes. (. What will you do ne9t week to increase the time< intensity< !. resistance of !5$ element of your workout: I5ll try to push myself at roller skating more than usual. By typing my name below, I certify that I completed the exercises above according to the dates and times I specified. I understand that falsifying any information on this log is considered cheating, which will have serious consequences. DGGGGGGGGGGGGG!aitlin "ooreGGGGGGGGGGGGGGGGGG

21

L!" ##
W$$% !F& ,-./0!& 9ecord your heart rate after .*,./ minutes of vigorous activity -ctivity /etail /ate

#+)#1 min 2.

Time 3pent

Total ,ardio Time 3T.$5"T2 T.-0505"& Indicate the e4ercise and type of e=uipment used to work each muscle group /ate 6ack ,hest 6icep Triceps /eltoid 2ams 7uads ,alves ,ore s

!the r

Time 3pent

Total 3trength Training Time 3T.$T,205"& Indicate with an CDE the muscles stretched each day. Include additional fle4ibility e4ercises at the bottom /ate 6ack ,hest 6iceps Triceps /eltoid 2ams 7uads ,alves ,ore !ther Time 3pent

6ther Ale4ibility #4ercise 7specify8 Total 3tretching Time 8y total time spent e9ercising for fitness this week is #. 2ow did your workouts go this week: What went well: What can you improve on: 2rs 8in

*. 2ow well did you stick to your pre)planned workout schedule: $9plain.

4. What was the goal you set for this week;s workouts and how well did you accomplish it:

(. What will you do ne9t week to increase the time< intensity< !. resistance of !5$ element of your workout:

By typing my name below, I certify that I completed the exercises above according to the dates and times I specified. I understand that falsifying any information on this log is considered cheating, which will have serious consequences. DGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGG

22

L!" #*
W$$% !F& ,-./0!& 9ecord your heart rate after .*,./ minutes of vigorous activity -ctivity /etail /ate

#+)#1 min 2.

Time 3pent

Total ,ardio Time 3T.$5"T2 T.-0505"& Indicate the e4ercise and type of e=uipment used to work each muscle group /ate 6ack ,hest 6icep Triceps /eltoid 2ams 7uads ,alves ,ore s

!the r

Time 3pent

Total 3trength Training Time 3T.$T,205"& Indicate with an CDE the muscles stretched each day. Include additional fle4ibility e4ercises at the bottom /ate 6ack ,hest 6iceps Triceps /eltoid 2ams 7uads ,alves ,ore !ther Time 3pent

6ther Ale4ibility #4ercise 7specify8 Total 3tretching Time 8y total time spent e9ercising for fitness this week is #. 2ow did your workouts go this week: What went well: What can you improve on: 2rs 8in

*. 2ow well did you stick to your pre)planned workout schedule: $9plain.

4. What was the goal you set for this week;s workouts and how well did you accomplish it:

(. What will you do ne9t week to increase the time< intensity< !. resistance of !5$ element of your workout:

By typing my name below, I certify that I completed the exercises above according to the dates and times I specified. I understand that falsifying any information on this log is considered cheating, which will have serious consequences. DGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGG

23

L!" #4 A!ptional or 8ake BpC


W$$% !F& ,-./0!& 9ecord your heart rate after .*,./ minutes of vigorous activity -ctivity /etail /ate

#+)#1 min 2.

Time 3pent

Total ,ardio Time 3T.$5"T2 T.-0505"& Indicate the e4ercise and type of e=uipment used to work each muscle group /ate 6ack ,hest 6icep Triceps /eltoid 2ams 7uads ,alves ,ore s

!the r

Time 3pent

Total 3trength Training Time 3T.$T,205"& Indicate with an CDE the muscles stretched each day. Include additional fle4ibility e4ercises at the bottom /ate 6ack ,hest 6iceps Triceps /eltoid 2ams 7uads ,alves ,ore !ther Time 3pent

6ther Ale4ibility #4ercise 7specify8 Total 3tretching Time 8y total time spent e9ercising for fitness this week is #. 2ow did your workouts go this week: What went well: What can you improve on: 2rs 8in

*. 2ow well did you stick to your pre)planned workout schedule: $9plain.

4. What was the goal you set for this week;s workouts and how well did you accomplish it:

(. What will you do ne9t week to increase the time< intensity< !. resistance of !5$ element of your workout:

By typing my name below, I certify that I completed the exercises above according to the dates and times I specified. I understand that falsifying any information on this log is considered cheating, which will have serious consequences. DGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGG

24

L!" #( A!ptional or 8ake BpC


W$$% !F& ,-./0!& 9ecord your heart rate after .*,./ minutes of vigorous activity -ctivity /etail /ate

#+)#1 min 2.

Time 3pent

Total ,ardio Time 3T.$5"T2 T.-0505"& Indicate the e4ercise and type of e=uipment used to work each muscle group /ate 6ack ,hest 6icep Triceps /eltoid 2ams 7uads ,alves ,ore s

!the r

Time 3pent

Total 3trength Training Time 3T.$T,205"& Indicate with an CDE the muscles stretched each day. Include additional fle4ibility e4ercises at the bottom /ate 6ack ,hest 6iceps Triceps /eltoid 2ams 7uads ,alves ,ore !ther Time 3pent

6ther Ale4ibility #4ercise 7specify8 Total 3tretching Time 8y total time spent e9ercising for fitness this week is #. 2ow did your workouts go this week: What went well: What can you improve on: 2rs 8in

*. 2ow well did you stick to your pre)planned workout schedule: $9plain.

4. What was the goal you set for this week;s workouts and how well did you accomplish it:

(. What will you do ne9t week to increase the time< intensity< !. resistance of !5$ element of your workout:

By typing my name below, I certify that I completed the exercises above according to the dates and times I specified. I understand that falsifying any information on this log is considered cheating, which will have serious consequences. DGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGG

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