Posted: February 28th, 2023

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5 to 7 DAY EXERCISE LOG

Please see “exercise log examples” in folder #4 assignments if you need help completing this form

Exercise Log # 2

Name_____________________________

Section # ______ Start Date ___________ End Date ________

I. Cardio Respiratory Endurance

Day

Type of Exercise

Duration
(Time)

Intensity (Peak Target Heart rate or Rate of Perceived Exertion)

Cardio Comments for the week- a short
descriptive comment for each workout or one long comment summarizing the week on how you felt after each workout

II. Muscular Strength/Endurance

Number of Sets _____

Rest Period _____

Exercise

Sunday Wt/Reps

Monday Wt/Reps

Tuesday Wt/Reps

Wednesday Wt/Reps

Thursday Wt/Reps

Friday Wt/Reps

Saturday Wt/Reps

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Descriptive Strength Comments for the week
(Mandatory) on how you felt after each workout

______________________________________________________________________________________________

______________________________________________________________________________________________
______________________________________________________________________________________________

III. Flexibility

Number of Sets ________

Reps ________

Duration ________

Check each exercise performed

Exercise

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Descriptive Flexibility Comments for the week: (
Mandatory) on how you felt after each workout ______________________________________________________________________________________________

______________________________________________________________________________________________
______________________________________________________________________________________________

5 to 7 DAY EXERCISE LOG
Please see “exercise log examples” in folder #4 assignments if you need help completing this form

Exercise Log # 3

Name_____________________________ Section # ______ Start Date ___________ End Date ________

I. Cardio Respiratory Endurance

Day

Type of Exercise

Duration
(Time)

Intensity (Peak Target Heart rate or Rate of Perceived Exertion)

Cardio Comments for the week- a short
descriptive comment for each workout or one long comment summarizing the week on how you felt after each workout

II. Muscular Strength/Endurance

Number of Sets _____
Rest Period _____

Exercise

Sunday Wt/Reps

Monday Wt/Reps

Tuesday Wt/Reps

Wednesday Wt/Reps

Thursday Wt/Reps

Friday Wt/Reps

Saturday Wt/Reps

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Descriptive Strength Comments for the week
(Mandatory) on how you felt after each workout

______________________________________________________________________________________________
______________________________________________________________________________________________
______________________________________________________________________________________________

III. Flexibility
Number of Sets ________
Reps ________
Duration ________

Check each exercise performed

Exercise

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Descriptive Flexibility Comments for the week: (
Mandatory) on how you felt after each workout ______________________________________________________________________________________________

______________________________________________________________________________________________
______________________________________________________________________________________________

WEEKLY EXERCISE LOG

(GOOD EXAMPLES OF WHAT I AM LOOKING FOR)

Exercise Log Sample #1

Name: _______________________ (Your Name) Section #: ______________ (Your class #)

Start Date: ______________ (Be sure to record dates) End Date: ______________ (Be sure to record dates)

I. Cardio Respiratory Endurance

Day

Type of Exercise

Duration

Intensity (Peak
THR or RPE)

Comments on how you felt after each workout

Su

None

M

Warmed up and cooled down by walking fast, then ran on treadmill

Total time 25 min. Running 15 min.

170

I like running on my treadmill better than running outside. I felt real good after the workout.

T

Walked fast on the treadmill

25 minutes

165

It was still hard to walk fast and keep my pace but I did good and I could really feel it in my calf muscles

W

Warmed up and cooled down by walking fast, then ran on treadmill

Total time 25 minutes. Running 15 minutes

171

I can really feel my leg muscles being worked out it feels good

Th

None

F

Walked and ran on treadmill

Total time 27 min. Running in 15 min.

163

It is getting a little easier, or at least the time seems like it is going by a lot quicker

Sa

None

II. Muscular Strength/Endurance

Number of Sets = 2

Rest Period = 2 Min.

Exercise

Sun

Wt/Reps

Mon

Wt/Reps

Tue

Wt/Reps

Wed

Wt/Reps

Thu

Wt/Reps

Fri

Wt/Reps

Sat

Wt/Reps

Arm Curl

/

25 / 8

/

25 / 6

/

30 / 6

/

Triceps

/

30 / 8

/

30 / 6

/

30/ 8

/

Modified push-up

/

25

/

30

/

30

/

Crunches

/

25

/

30

/

30

/

Half squat

/

/

100 / 6

/

120 / 8

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Leg curl

/

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40 / 8

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40 / 8

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Heel raise

/

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100 / 8

/

120 / 8

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/

Diagonal crunches

/

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30

/

35

/

/

Elbow / knee curl

/

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30

/

35

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Comments: I have definitely been able to feel my stomach muscles working when I am doing the exercise, but I think it maybe a little too easy. Next week, I plan to up the number of all crunches I do. My muscles were sore, and I have never known they were there. I can feel the burn in my arms and legs, but it feels great.

III. Flexibility

Number of Sets = 1

Reps = 10

Duration: 20 sec.

Check each exercise performed:

Exercise

Su

M

T

W

Th

F

Sa

Shoulder stretch

X

X

X

Trunk twister

X

X

X

Shoulder / chest

X

X

X

Lateral abdominal

X

X

X

X

X

Lower back twister

X

X

X

Groin stretch

X

X

Hamstring stretch

X

X

X

X

X

Quadriceps stretch

X

X

Calf stretch

X

X

Comments: The stretching is really helping before and after my exercises. It seems to limit or help the soreness I sometimes may get.

WEEKLY EXERCISE LOG

Sample #2 Cardio

Exercise Log Sample # 2 – Cardio

Name_______________________ Section # _____________ Start Date ___________ End Date ______________

I. Cardio Respiratory Endurance

Day

Type of Exercise

Duration

Intensity (Peak THR or
RPE)

Comments on how you felt after each workout

Su

Walking
Running

30 min.
20 min.

RPE 3
RPE 4

I was tired when I woke up but I had energy after walking

M

Walking
Running

30 min.
15 min.

RPE 3
RPE 4

Had energy through the day because I walked in the morning

T

Walking
Running

30 min.

RPE 3
RPE 4

Woke up early and walked before I had to go to school, felt great

W

Walking
Running

20 min.
20 min.

RPE 4
RPE 3

Walked at night so I would sleep well, felt a little tired

Th

Running

20 min.

RPE 4

Ran in the morning but I did not feel well so I went to bed early instead of walking

F

Running
Walking

25 min.
20 min.

RPE 4
RPE 3

Ran in morning, walked before bed, a little slower today

Sa

Running
Walking

25 min.
20 min.

RPE 4
RPE 3

Was able to wake up early and run. I ran in the afternoon rather than running at night and it seemed like a better workout, I’m sweating.

Key to Abbreviations in the tables:

THR = target heart rate

RPE = rating of perceived exertion

Su = Sunday

M = Monday

T = Tuesday

W = Wednesday

Th = Thursday

F = Friday

Sa = Saturday

<h

2

>Fitness Program Fast Track Term

(See fitness program helpful hints & samples in module #2 for further help)

Name ________my plan____ Section #________ Date

Time(s) of day I will exercise:

C

ardio respiratory endurance :
Early

M

orning

Muscular strength/endurance _____Early Morning______

Flexibility ____Morning_________________________

Place(s) I will exercise:

Cardio respiratory endurance ______Home____________________________________

Muscular strength/endurance:
Fitness club______________________________________

Flexibility _______________Home__________________________________

Each cardio respiratory endurance and/or muscular strength/endurance exercise session consists of (Reference: textbook, Chapters

4

,

5

, & 6 and supplemental web page

Exercise prescription on Internet

.)

· a warm-up (light, general exercise)

· stretching (5-

8

exercises of static stretching)

· activity (your planned work out)

· cool-down (light exercise to help the body slow down gradually)

· stretching (repeat warm-up stretches)

Each flexibility exercise session consists of:

· a warm-up (light, general exercise)

· stretching exercises that proceed from less intense to more intense to less intense again

Indicate what you will do for each of the following:

Warm-Up:
Walk for

1

0-

15

min before cardio. Ride cycle for 5-15 min before flexibility excercises

Stretching Exercises (Reference: Chapter7 and supplemental web page
Exercise prescription on Internet.)

Groin stretch

Cobra

Standing Hip Flexor Stretch

Standing Quad Stretch

Butterfly Stretch

Side Lunge Stretch

Calf Stretch

Quadriceps stretch

Cool-Down: ___Ride cycle for

10

-15 minutes.___________ _____________________

________________________________________________________________________

________________________________________________________________________

<h

3

>Fitness Program (continued)

I. Cardio Respiratory Endurance

(Reference: textbook, Chapter 5 and supplemental web page
Exercise prescription on Internet.)

Type of Exercise:

Walking

Running

Cycling

Swimming

Rowing

Aerobics (water or land)

In-line skating

Ski machine

Stair machine

Stationary Cycle

Other: ________

T F Sa Su

120-140

45 minutes

T F Sa Su

45 minutes

T F Sa Su

45 minutes

T F Sa Su

45 minutes

Week	Date	Frequency (3-6 days/week)	Intensity THR (Target heart rate range) or RPE (Rate of perceived exertion)	Duration (15- 60 minutes)
				1	2/1					T F Sa Su		1 20 -1 40					45 minutes
				2	2/8
3	2/15	120-145
4	2/22	1 30 -145
																												5	2/29	140- 150

· Frequency: maximum increase one day per week.

· Intensity: maximum increase 5% per week.

· Duration: maximum increase 5 minutes per week.

Note: In any given week, you may increase only one category (frequency or intensity or duration).

Fitness Program (continued)

II. Muscular Strength

(Reference: textbook, Chapter 6 and supplemental web page
Exercise prescription on Internet.)

1

5

FW

T F Sa

2

8

5

FW

T F Sa

2

8

5

T F Sa

1

8

5

M

T F Sa

1

8

60

5

FW

T F Sa

2

8

5

FW

T F Sa

1

8

5

T F Sa

2

8

5

Exercise

FW =Free Weight M=Weight Machine C=Callisthenic Exercise

Days*

Sets (1-3)

Reps (2-8)

Weight (70%-90% 1 – RM)

Rest Period (2-5 minutes between sets and exercises)

Bench Press

FW

T F Sa

8

120

Half squat

150

Press

80

Leg curl

M

60

Arm curl

Heel raise

85

Triceps curl

55

Crunches

C

·
Three days per week, every other day (e.g., Monday, Wednesday, Friday).

·
Alternate exercises between upper body and lower body (e.g., bench press, squat, military press, etc.).

· List exercises in order from large to small muscle groups (e.g., bench press before triceps curl).

· Include exercise for opposing muscle groups (e.g. biceps and triceps, quadriceps and hamstrings, etc.)

· Add weight when the sets and reps can be accomplished
easily.

· Perform exercises at a moderate tempo and maintain proper form.

· Do
NOT hold your breath while exercising!!

Fitness Program (continued)

III. Muscular Endurance

(Reference: textbook, Chapter 6 and supplemental web page
Exercise prescription on Internet.)

Exercise

FW=Free Weight

M=Weight Machine

C=Callisthenic Exercise

Days*

M

5

Press

M

Th F Su

5

15

Arm curl

FW

Th F Su

5

15

2 min.

Triceps curl

FW

Th F Su

5

15

2 min.

Half squat

FW

Th F Su

5

15

2 min.

Leg curl

M

Th F Su

5

15

2 min.

Heel raise

FW

Th F Su

5

15

20

2 min.

Crunches

C

Th F Su

5

20

2 min.

Sets (2-5)	Reps (12-20)	Weight (50%- 65 % 1 – RM)	Rest Period (1-2 minutes between sets and exercises)
Bench press								Th F Su										15	40							2 min.
30	1 min.
											20
10
65
35
—

·
Three days per week, every other day (e.g., Monday, Wednesday, Friday.)

· List exercises in groups by muscle(s) worked (e.g. press, upright rowing, shoulder shrugs, half squat, leg curl, etc.).

· Include exercise for opposing muscle groups (e.g. biceps and triceps, quadriceps and hamstrings, etc.)

· Add weight or reps when the sets and reps can be accomplished
easily.

· Perform exercises at a moderate tempo and maintain proper form.
· Do
NOT hold your breath while exercising!!

Fitness Program (continued)

IV. Flexibility

(Reference: textbook, Chapter 7 and supplemental web page
Exercise prescription on Internet.)

Exercise

5

15

Th F Sa

3

5

15

Th F Sa

3

5

15

Th F Sa

3

5

20

Th F Sa

3

5

20

Th F Sa

3

5

20

Th F Sa

3

5

20

Th F Sa

3

5

20

Th F Sa

3

5

20

Th F Sa

3

5

20

Th F Sa

3

5

20

Th F Sa

3

5

20

Days (3-6 days per week)

Sets (1-3)

Reps (3-5)

Duration (each side 10-30 seconds)

Shoulder /chest

Th F Sa

3

Shoulder

Lateral abdominal

Lower-back extensors

Lower-back twister

Trunk twister

Groin

Hamstrings

Quadriceps

Lower-leg

Cat & camel

Trunk flexion

· Perform each stretch to the point of mild tension (no bouncing!).

· Alternate sides.

· Relax between stretches.

· Consider performing sets at different times throughout the day.

· Increase days or sets or reps or duration when the exercises can be accomplished easily. Any increase should be small (gradual progression is best)

· Do
NOT hold your breath while exercising