Name: _______________ Group: _____ Fitness Log and Reflection See directions on the back on how to complete this form. Time Date Start Finish Heart Rate Description of Activity Start During End What intensity level are you at? 1 2 3 4 5 6 7 8 9 10 11 12 Tell how the activities/exercises that you listed above helped you maintain or improve on the areas measured in the fitnessgram test (upper body strength, flexibility, abdominal strength, cardiovascular endurance and body mass index). Find and state textual evidence to support your claim(s) that the activities/exercises listed above maintained or improved on the areas measured in the fitnessgram test. Tell what area(s) you feel you did not improve on and what do you need to do to make those improvements? In your topic sentence give 3 reasons and a then sentence to support each reason. PE Fitness Log and Reflection Directions - Each log will be kept for about 6 weeks which equals to about 2 entries per week for a total of 12 per rotation. - Each student will keep their fitness log on the sheet provided or enter the information into a notebook or journal book. The answers to the reflection questions should be typed or written on a separate sheet of paper and attached to the fitness log. - Activities that should be record in the journal are activities that require the use of majority of your body - i.e. running, strength training, biking, swimming, cutting the grass, walking the dog, dancing, going to a sport practice, cleaning the house, etc... - The activity must be a minimum of 30 minutes in length. - You may only use one activity a day for a journal entry. For example you played football in PE class and then after school you went to soccer practice. You may only use one of those activities to put in your journal. - To find you heart rate: Locate your heart rate either on your wrist (palm up on the side closest to the thumb or on the side of your neck) using your pointer and middle finger. Count the number of beats for 15 seconds and then multiply that number by 4 and that will give you your heart rate for 1 minute. - To calculate your maximum heart rate (MHR). Take 0.7 X your age – 208 = Maximum Heart Rate (MHR). i.e. - Calculating the Maximum Heart Rate of a 25 year old - 0.7 X 25 – 208 = 191 (MHR) - To know what intensity level your heart rate is at during exercise you will need to figure out what your intensity levels are for your age. First calculate your maximum heart rate (MHR) (see above) then multiple that number by the following percentiles: 50% to 60% - low intensity, 61% to 70% - medium intensity & 71% to 85% - high intensity. See sample below: i.e. - Intensity levels for a 25 year old: Low intensity level – 191 MHR X 50% = 96; 191 MHR X 60% = 115 Medium intensity level - 191 MHR X 61% = 117; 191 MHR X 70% = 134 High intensity level - 191 MHR X 71% = 136; 191 MHR X 85% = 162 - The questions at the bottom should be answered in complete sentences and include correct spelling and punctuation. If you have any questions please let me know.