Strength Training Strength & Fitness Log Instructions & Samples

EXERCISE REQUIREMENTS

1. You are required to participate in 12 weeks of physical activity for this course. 2. Your weekly workouts must equal at least 3 hours of physical activity accumulated over at least three different days. 3. Although this is a strength training course, you must also include elements of cardio and flexibility training in your weekly workouts.

STRENGTH  Minimum of 90 minutes of strength training activities required per week.  You should work every major muscle or muscle group at least two times during the week.  Specify the muscles worked, equipment used, and sets and reps.  Remember, you should allow your muscles to rest for 48 hours before working the same muscles again.  If you want to strength train every day, alternate the muscles you work each day.

CARDIO  Minimum of 60 minutes of cardiovascular work required each week.  Specify which cardio activities.  Cardio workouts can be done every day of the week.  A cardio workout means that your heart rate is elevated within your target zone (approximately 135-180 bpm).

FLEXIBILITY  Minimum of 5-10 minutes of stretching at the end of every workout.  Other optional flexibility workouts such as yoga or Pilates can be included as well.

*Note: A warm up and cool down is implied and should be included in every workout session.

1 COMPLETING YOUR STRENGTH & FITNESS LOG This is a sample of the document you will be submitting throughout the semester. The following are detailed instructions for completing your log. If you have additional questions after carefully reviewing these instructions, please contact your instructor.

Strength Training Section Muscle Exercise Equipment Reps/ Exercise Equipment Reps/ Exercise Equipment Reps/ Worked Sets Sets Sets Date: 10-14 10-17 10-19 Back rows/ Lat 25 lb BB/ RB 10/3 rows/ lat 25 lb BB/ 35 10/3 pull down 12/3 lb WM 12/3 Chest push ups/ None/ 15 lb 15/1 push ups/ None/ 20 lb 15/1 bench BB/ 5 lb DB 10/3 bench WM/ 10 lb 10/3 press/ fly 12/2 press/ fly WM 12/3 Biceps Curls 10 lb DB 12/ 3 Curls 12 lb WM 12/ 3 Triceps kickbacks 8 lb DB 12/3 push 15 lb WM 12/3 down Deltoid Front lifts/ 8 lb DB/ 8 lb 12/3 Front lifts/ 8 lb DB/ 15 12/3 side lifts/ DB/ 5 lb DB 12/3 overhead lb WM/ 5 lb 12/3 posterior 12/3 press/ DB 12/3 lifts posterior lifts Hamstrings Curls RB 20/1 lunges RB 20/3 Quadriceps Squats 15 lb BB 30/1 squats 15 lb BB 20/3 Calves Raises 10 lb DB 12/1 raises 10 lb DB 12/3 Core crunches/ None 30/1 crunches/ none 30/3 oblique 15/1 oblique 15/3 crunches/ 15/1 crunches/ 15/3 reverse reverse crunches crunches Other: Wrists 5 lbs 12/1 Time Spent 50 min 30 min 30 min Total Strength Training Time 110 min

Each log has a strength training section in which you record the date, exercise, equipment, and reps and sets performed for each muscle or muscle group. A sample is shown above.

Equipment: When naming the equipment you use, you should also specify how heavy if applicable. You can use the following abbreviations for exercise equipment.  DB = dumbbells  BB = barbells  RB = resistance band  WM = weight machine

Reps: stands for repetitions and is the number of times you complete the exercise. For instance, doing 12 bicep curls would equal 12 repetitions. If completing bicep curls one arm at a time, 12 on each side would equal 12 repetitions.

Sets: The number of times you perform the repetitions. For example 3 sets of 12 repetitions of bicep curls means that you have done a total of 36 bicep curls, with a break in between each set.

It is recommended that you complete three sets of 8-12 repetitions of each exercise. The lower the weight is the higher number of repetitions you should complete and vice versa. You should use weight that is heavy enough that the last few repetitions are very difficult. When using a resistance band,

2 shorten the band to increase the resistance or load. After completing 8-12 repetitions (1 set), take a 1-2 minute break and then repeat.

Cardio Section Date Activity Detail Starting 10-15 min Ending Recovery Time HR HR HR HR Spent 10-14 Jogging on treadmill at the gym 82 165 171 125 30 min 10-16 Elliptical machine, level 4 resistance, 5.0 pace 87 156 175 123 45 min 10-18 Jogging around neighborhood; about 2.5 miles 78 144 150 110 36 min 10-20 Cardio kickboxing class 80 170 170 114 50 min

Total Cardio Time 161 min

Each log has a cardio section in which you record the cardiorespiratory activities that you completed throughout the week. A sample is shown above. Be sure to include the date, activity details (the more detail the better), heart rate info and time spent. If you do not include heart rate information, you may not receive credit for your exercise!

Heart Rate Definitions  HR = heart rate  Starting Heart Rate: your heart rate just before you begin the activity  10-15 min Heart Rate: your heart rate 10-15 minutes into the exercise (Note: If you complete a warm-up first, as you should, take your heart rate 10-15 minutes after completing the warm-up).  Ending Heart Rate: your heart rate as you are ending the exercise (Note: this can be before the cool down portion)  Recovery Heart Rate: your heart rate 1-3 minutes after completing exercise

Flexibility Section Date Back Chest Biceps Triceps Deltoid Hams Quads Calves Core Other Time Spent 10-14 X X X X X X X X X Neck 10 min 10-16 X X X X X X 5 min 10-17 X X X X X Wrist 10 min 10-18 X X X X 5 min 10-19 X X X Hip 10 min 10-20 X X X X X X X X X Neck 10 min

Total Stretching Time 50 min

Each log includes a stretching section in which you indicate which muscles were stretched each day.

3 ADDITIONAL INFO ABOUT YOUR STRENGTH & FITNESS LOG

Q. Do I erase my previous information every week?

A. No. This is a progressive log. Each week you will submit the same document with your previous information as well as your current week’s workout info. Please save your log as noted to a location on your computer that you will remember. Save as firstinitial_lastname_fitnesslog

Q. How do I get started? How do I know how much weight or resistance to start with?

A. Refer to the lessons in Section 1.2 for more detailed information about getting started.

Q. What day of the week do I start logging my exercise?

A. Logs begin on Saturday and end the following Friday.

Q. Do I still receive credit if I submit my log late?

A. Logs submitted more than one week past their completion date may NOT be accepted for credit.

Q. What should I do if I’m unsure about logging an exercise?

A. If you are unsure what counts as exercise, please email your instructor for clarification.

Q. What if I have more than three days of strength training. There’s only space for three days on my log. How do I record it on my log?

A. Copy the table that has the strength training information and paste a second one below it so that you have more space to input your information.

Q. Does it matter if my log runs over to a second page?

A. No. Please take the space that you need to fill in your log accurately and provide all the necessary information.

Q. When does my parent need to submit verification?

A. A parent or guardian verification of your workouts is required approximately every four weeks.

Q. What if I am sick and can’t exercise?

A. If you are sick or cannot complete a log, please let your instructor know. Then resume your exercise as soon as possible. There are a few weeks built in to the end of the course that you can use for make-up.

Q. What if I don’t complete my three-hour weekly requirement?

A. You should strive for three hours every week. However, if you haven’t met the requirement, you should still submit your log for at least partial credit.

4 SAMPLE LOG

STRENGTH TRAINING Muscle Exercise Equipment Reps/ Exercise Equipment Reps/ Exercise Equipment Reps/ Worked Sets Sets Sets Date: 10-14 10-17 10-19 Back rows/ Lat 25 lb BB/ 10/3 rows/ lat 25 lb BB/ 35 10/3 pull down RB 12/3 lb WM 12/3 Chest push ups/ None/ 15 lb 15/1 push ups/ None/ 20 lb 15/1 bench BB/ 5 lb DB 10/3 bench WM/ 10 lb 10/3 press/ fly 12/2 press/ fly WM 12/3 Biceps Curls 10 lb DB 12/ 3 Curls 12 lb WM 12/ 3 Triceps kickbacks 8 lb DB 12/3 push 15 lb WM 12/3 down Deltoid Front lifts/ 8 lb DB/ 8 lb 12/3 Front lifts/ 8 lb DB/ 15 12/3 side lifts/ DB/ 5 lb DB 12/3 overhead lb WM/ 5 lb 12/3 posterior 12/3 press/ DB 12/3 lifts posterior lifts Hamstrings Curls RB 20/1 lunges RB 20/3 Quadriceps Squats 15 lb BB 30/1 squats 15 lb BB 20/3 Calves Raises 10 lb DB 12/1 raises 10 lb DB 12/3 Core crunches/ None 30/1 crunches/ none 30/3 oblique 15/1 oblique 15/3 crunches/ 15/1 crunches/ 15/3 reverse reverse crunches crunches Other: Wrists 5 lbs 12/1 Time Spent 50 min 30 min 30 min Total Strength Training Time 110 min

CARDIO Date Activity Detail Starting 10-15 Ending Recovery Time HR min HR HR HR Spent 10-14 Jogging on treadmill at the gym 82 165 171 125 30 min 10-16 Elliptical machine, level 4 resistance, 5.0 pace 87 156 175 123 45 min 10-18 Jogging around neighborhood; about 2.5 miles 78 138 140 110 36 min 10-20 Cardio kickboxing class 80 170 170 114 50 min

Total Cardio Time 161 min

STRETCHING Date Back Chest Biceps Triceps Deltoid Hams Quads Calves Core Other Time Spent 10-14 X X X X X X X X X Neck 10 min 10-16 X X X X X X 5 min 10-17 X X X X X Wrist 10 min 10-18 X X X X 5 min 10-19 X X X Hip 10 min 10-20 X X X X X X X X X Neck 10 min

Total Stretching Time 50 min

5 My total time spent exercising for fitness this week is 5 Hrs 21 Min

1. How did your workouts go this week? What went well? What can you improve on?

My workouts went well overall. On Tuesday and Thursday I had a really hard time being motivated to go work out in the afternoon; although that is the only time I had available. Also, I increased the number of repetitions I completed on each exercise this week. I could tell a difference! It made my strength training workouts harder.

2. How well did you stick to your pre-planned workout schedule? Explain. I didn’t complete an additional strength training workout on Friday like I planned. My muscles were still a little sore, so I decided to let them rest an extra day.

3. What was the goal you set for this week’s workouts and how well did you accomplish it?

My goal this week was to increase the amount of repetitions I do when strength training. I have used the same weight for several weeks now, and it was time for me to increase the number of reps to 10-12 each. I was able to do 10-15 reps of every exercise.

4. What specifically will you do next week to increase the time, intensity, or resistance of ONE element of your workout?

Next week I want to focus on increasing the weight/resistance I use when performing bicep curls.

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.

X Jane Smith .

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