Fitness Lifestyle Journal
Name _________________________________________________
Date ___________________________________________________
1
02.05 Fitness Test
Be sure to save a copy of this page. You will need it in 6.05!
Name _________________________________________________
Date of testing __________________________________________
02.04 Body Mass Index __________ Waist Measurement (inches) _________
1.
2.
3.
4.
5.
Check the chart for the standard for your age and record it in the first column.
Have your partner record your scores in the second column.
Read the fitness analysis in 2.07; record your goals for the end of the course.
Answer the reflection questions.
Complete the chart, attach in the assessment area, and submit to your instructor.
Fitness
Test
Mile Run
Standard for
Your Age
Score
Goal for
End of course
Sit-andReach
Curl-ups
Pull-ups/
Push-ups
Reflection:
1. According to the chart comparing BMI and waist measurement to disease risk, are
you underweight, normal, overweight, obesity I, obesity II, or obesity III?
2. How will practicing the mile run help you with your current physical activities?
3. How will practicing the sit and reach help you with your current physical activities?
4. In what ways can daily curl-ups help you with your current physical activities?
5. How can doing push-ups help you with your current physical activities?
2
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02.06 Shopping for a Stress Free Lifestyle
Record any stressors you checked yes for listing them from easiest to hardest to change.
Two changes to work on now:
Today’s date: _________________________________________________
1.
2.
Two changes to work on three weeks from today’s date:
Beginning date for these: ________________________________________
1.
2.
Two changes to work on six weeks from the above date:
Beginning date for these: ________________________________________
1.
2.
Two changes to work on nine weeks from the above date:
Beginning date for these: ________________________________________
1.
2.
Continue to work on these changes for the rest of your life. Make them a lifestyle
choice.
3
2.07 Fitness Goals
Name ________________________________ Date ___________________
Compile the information in Module Two to complete your Fitness Lifestyle Design. Once completed,
post a copy for your use and submit a copy to your instructor in the Assessment Area.
02.02 Nutritional Analysis
Now:
3week goal:
6week goal:
9week goal:
End goal:
02.03 Activity Time
Now:
3week goal:
6week goal:
9week:
End goal:
02.04 Body Mass Index
Now:
3week goal:
6week goal:
9week:
End goal:
02.05 Fitness Analysis Cardio
Now:
3week goal:
6week goal:
9week:
End goal:
02.05 Fitness Analysis Flexibility
Now:
3week goal:
6week goal:
9week:
End goal:
02.05 Fitness Analysis Abdominal Strength
Now:
3week goal:
6week goal:
9week:
End goal:
02.05 Fitness Analysis Upper body strength
Now:
3week goal:
6week goal:
9week:
End goal:
02.06 Handling Stress
See previous page of journal and submit 2.06 with your 2.07 goals.
.
Name _______________________________ Beginning Date ____________
WORKOUT #1 (Sensational 60) Page 1
You will complete this log and submit it for Assessment 4.09.
The workout plan is introduced and described in Lesson 3.03.
You should complete nine days of workout #1.
After three weeks or nine days of logged participation - submit a copy of these two pages
to your instructor in the Assessment Area.
Warm-up:
Circle the activity you will do for your 5-10 minute warm-up:
• Rope jumping
• Brisk walking
• Stationary bicycle riding
• Stationary rowing movement
Static Stretches:
1. Perform these exercises at least three times a week for a total of nine days. The
amount of time to hold the position should be increased in small intervals … from 20
seconds to 23 to 26, etc.
2. At the top of each column, enter the date you exercised.
3. Next to each exercise, list the number of seconds the stretch was held.
Flexibility Exercises
Dates
Seconds Held
Upper back
Lower back
Side
Modified glutei
Calf
Modified hurdler
Lying quad
Chest/biceps
Shoulder/biceps
Cardio:
Your RHR ___________ Your THR ________ to ________
Add 15 minutes of cardio to the above warm-up and stretch routine. Circle the cardio activity
you will do.
Rope jumping
Brisk-walking
Biking
Rowing
Jogging
Stair stepping
Other___________
5
.
Name ______________________________________
Workout #1 (Sensational 60) page 2
1. Choose at least one exercise from each group to add to your routine. Circle those you
will do.
2. Begin with one set of 12-20 repetitions. Record the number of set and reps next to
each exercise.
3. Put the date at the top of each column.
4. At the end of nine days, submit the completed chart to your instructor in the
Assessment area.
Don’t forget to follow up with your stretches and a cool down.
Muscular Strength Exercises
Dates
Sets/Reps
Quads/Hamstrings/Buttocks
Chair squat
Lunge
Wall sit
Chest/Biceps/Triceps
Press-ups
Wall push-ups
Flexed arm hang
Shoulders/Back
Modified pull-ups
Shoulder raise
Calves/Shins
Heel raise
Abdominal
Knee raises
Abdominal curl
Cool Down
6
.
04.02 Continental Breakfast
Please use the information from the lesson to design three breakfasts that you would enjoy
eating to start your day.
Day One
Day Two
Day Three
How many fruits have you included?
How many dairy products have you included?
How many servings of bread have you included?
How many servings of protein have you included?
Are there any fats for which something else could be substituted?
7
.
Name ______________________________ Beginning Date ____________
WORKOUT #2 (Super 60) – Page 1
You will complete this log and submit it for Assessment 5.09.
The workout plan is introduced and described in Lesson 4.03.
You should complete nine days of workout #2
Directions:
Before beginning the Super 60, examine your last day of your Sensational 60. You may choose to
keep the same warm-up, stretch, and cardio routine. However, you should try the new muscular
strength and endurance exercises listed below. After nine days of participation, submit the
three pages to your instructor in the Assessment Area.
Warm Up:
Circle the activity you will do for your 5-10 minute warm-up:
Rope jumping
Brisk walking
Stationary bicycling
Stationary rowing
Flexibility: - Dynamic Stretches
1. Perform these exercises at least three times a week for the nine days.
2. At the top of each column, enter the date you exercised.
3. Next to each exercise, list the number of reps. The number should be increased every few
days.
Flexibility Exercises
Dates
Repetitions (Reps) or Seconds Held
Upper back/ torso
Lower back
Side
Glutei
Calf
Straddle
Front Lunge
Chest/biceps
Shoulder/triceps
Cardio:
Your RHR ___________ Your THR ________ to ________
Add 20-30 minutes of cardio to your warm-up and stretch routine. Circle the activity that you will do.
Rope Jumping
Stair Stepping
Brisk walking Swimming; no gliding
Biking; no coasting
Rollerblading
Jogging
Other_________________________
8
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WORKOUT #2 (Super 60) – Page 2
Muscular Strength:
1. Choose at least one or two exercises from each group to add to your routine. Circle or check
those you will do. You may add exercises from each group when you choose to.
2. Begin with one set of four-eight repetitions. Record the number of set and reps next to each
exercise. For example, if you do one set of five reps, you should record 1/5.
3. Put the date at the top of each column.
Muscular Strength Exercises
Dates
Sets/Reps
Quads/Hamstrings/Buttocks
Stationary lunges
Alternating rear lunges
Alternating front lunges
Traveling front lunges
Side squats
Wide Stance squats
Hamstrings/Buttocks
Hamstring curls
Hip extensions
Outer thigh
Side leg raises
Side hip raises
Inner Thigh
Side bent knee raises
Straddle raises
Calf
Heel raises on step
Chest/Shoulder/Triceps
Fly
Press
Push-up
Reverse push-up
Back
One arm row
Pullovers
Upper body lift
Opposite arm and leg lift
Shoulder blade squeeze
Shoulders
Lateral raise
Scissors
9
.
WORKOUT #2 (Super 60) – Page 3
Triceps
Triceps extension overhead
Triceps extension
Biceps
Curl
Hammer
Abdominal
Crunch
Rotating crunch
Knee tucks
Alternating knee lifts
Cool Down
10
.
04.04 Picnic Lunch
Please use the information from the lesson to design two lunches that you would enjoy.
Refer to a school lunch menu and record two lunches that include foods you like.
Lunch One
Lunch Two
School Lunch One
School Lunch Two
How many fruits have you included?
How many dairy products have you included?
How many servings of bread have you included?
How many servings of protein have you included?
Are there any fats for which something else could be substituted?
What keeps you from eating lunch?
11
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4.06 Scavenger Hunt Chart
Product Name
Nutrient Claim
Prior Beliefs
Nutrition Fact to Support Claim
Actual Nutrition Facts
Snacks &
Drinks
1. Saltines
2.
3.
Fat Free
Total Fat 0
Meat
4.
5.
6.
Frozen Foods
7.
8.
9.
Dairy
10.
11.
12.
Bakery
13.
14.
15.
12
.
04.08 Snack Delight
Based on your age and gender, how many daily calories do you need?
_________________________________
What amount of the following nutrients do you need?
Total Fat
__________
Saturated Fat
__________
Cholesterol
__________
Total Carbs
__________
Dietary Fiber
__________
Protein
__________
13
.
05.05 Cardio Activities
You will need a partner for the following activity. Print this page. Once completed, send the
chart to your instructor. Submit the date you sent the assignment to your instructor as
assignment 05.05.
1.
2.
3.
4.
5.
6.
Before beginning, rate how you think your walking form is: 1=poor, 2=fair, 3= good.
Explain and demonstrate good walking form to a partner.
The partner watches you walk about 30 meters.
Partner evaluates your form.
You respond to the questions at the bottom.
Submit the check sheet to your instructor in the Assessment area. Please include your
First and Last Name.
Name:
Your
Rating
Partner's Rating of
You
erect posture
fully exhale
chin up
shoulders pressed toward waist
hips are tucked
hips move forward and backward
eyes forward
arms swing forward and backward
step down on the back of your heels and roll onto
your toes
Student Reflection Questions
1. What motion should your stride begin with?
2. How do you think neck strain can be avoided?
3. Which directions should your arms swing?
4. On which of the above do you need to work?
5.
What can result if a tight fist is made while walking?
14
.
Name ___________________________________ Beginning Date ____________
WORKOUT #3 (Stupendous 60) Page 1
You will complete the workouts on this log and submit it for Assessment 6.09.
This full three-week workout PLAN is created by you in Lesson 5.03.
You should complete nine days of workout #3.
Warm Up:
Circle the activity you will do for your 5-10 minute warm-up:
Rope jumping
Brisk walking
Stationary bicycling
Stationary rowing
Other:_______________________
Flexibility:
Fill in the names of the
stretches that you have
chosen for each muscle
group. You may choose
static or dynamic.
Stretches
Week One
Dates
Week Two
Week Three
Repetitions (Reps) or Seconds Held
15
.
WORKOUT #3 (Stupendous 60) Page 2
Cardio:
Your RHR ___________ Your THR ________ to ________
Perform at least 20-30 minutes of cardio exercise of your choice. Circle the cardio you will do.
Rope Jumping
Stair Stepping
Brisk walking Swimming; no gliding
Biking; no coasting
Rollerblading
Jogging
Other_________________________
Muscular Strength:
Choose at least one or two exercises from each group to create your routine. Record the number of
set and reps next to each exercise. For example, if you do one set of 10 reps, you should record 1/10.
Exercises
Fill in the names of the
exercises that you have
chosen for each muscle
group.
Week One
Dates
Week Two
Week Three
Sets/Reps
Quadriceps
Hamstrings
Buttocks
Outer thigh
Inner Thigh
Calf
Chest
Triceps
Back
Shoulders
16
.
Abdominal
WORKOUT #3 (Stupendous 60) Page 3
Cool Down:
Circle the activity you will do for your 5-10 minute cool-down in addition to
repeating your stretches:
Rope jumping
Brisk walking
Stationary bicycling
Stationary rowing
Other:_______________________
Evaluating the effectiveness of warming up and cooling down:
1. Explain the effectiveness of your warm-up in relation to your exercise performance.
2. Explain the effectiveness of your cool-down in relation to recovery from exercise.
17
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06.05 Final Fitness Evaluation
Name _________________________________________________
Date of testing __________________________________________
1.
2.
3.
4.
5.
6.
Check the chart for the standard for your age and record it in the first column.
Record the standard for each test from 02.05.
Look back at lessons 02.05 and 02.07. Record these scores in column two and four.
Have your partner record your scores from 06.05 in column three.
Answer the reflection questions.
Complete the chart, attach in the assessment area, and submit to your instructor.
Fitness
Test
Column 1
Column 2
Column 3
Column 4
Standard
for
Your Age
Score from
02.05
Score Today
06.05
Goal from
02.07 for the
End of Course
Mile Run
Sit-andReach
Curl-ups
Pullups/
Pushups
Reflection:
1. Did you meet your goal? If so, describe three activities from the class that helped you
meet your goal. If not, provide three reasons why.
2. Explain how practicing for each of the four fitness tests has helped improve your
performance in your current physical activities.
18
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06.07 In-room Movie
Calories Consumed Versus Energy Expended
You should have entered all of your daily activities into the energy calculator located on the
6.07 activity page. You will need your food diary from 3.04 to complete this assignment.
1. According to your results from the energy calculator, record the total number of Calories
you use each day: ___________________________.
2. According to the results from your food diary, record the total number of Calories you
consume each day: _______________________.
3. Analyze your results: At your current rate of energy consumption versus energy
expenditure, determine how fast your body will either lose or gain one pound of fat.
4. Regardless of your desires, what could you do to safely gain weight over time?
5. Regardless of your desires, what could you do to safely lose weight over time?
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