FITNESS ROOM WORKOUT RECORD
Body
Composition
Training Principles
Sets
F
Reps
Resistance
Sets
Reps
Date:
Resistance
Sets
Exercise
Reps
Date:
Resistance
Exercise
Sets
Reps
Date:
Resistance
Exercise
Sets
Reps
Date:
Resistance
Sets
Reps
Date:
Resistance
Result
Exercise
Date:
1
Fitness
Testing
Date:
Class: ________________
Exercise
Height: __________________ Weight: ___________________
Exercise
Pre-Program
Name: ________________________________
I
%
T
Standing
Long Jump
cm
T
Vertical Jump
cm
Sit & Reach
cm
Specificity
Sit-up Test
/30 sec
Overload
Push-up Test
Curled Arm
Hang
sec
12 minute
run – Laps
12 minute
run –
Resting HR
Recovery
12 minute
run –
Exercise HR
12 minute
run –
Recovery HR
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FITNESS ROOM WORKOUT RECORD
Body
Composition
cm
Vertical Jump
cm
Body
Composition
Overall
Change
(+/-)
Result
3
Sets
Reps
Date:
Resistance
Sets
Exercise
Reps
Date:
Resistance
Exercise
Sets
Reps
Date:
Resistance
Exercise
Sets
Reps
Resistance
Sets
Reps
Date:
%
Standing
Long Jump
Sit & Reach
Date:
Resistance
Result
Exercise
Date:
2
Fitness
Testing
Date:
(happy/upset/disappointed/motivated/other?)
Fitness
Testing
Height: __________________ Weight: ___________________
Exercise
Post-program
I am __________________with my achievements this semester.
%
Standing
Long Jump
cm
Vertical
Jump
cm
Sit & Reach
cm
cm
Sit-up Test
Sit-up Test
/30 sec
Push-up Test
Curled Arm
hang
Push-up
Test
sec
Curled Arm
Hang
12 minute
run – Laps
12 minute
run – Laps
12 minute
run –
Resting HR
12 minute
run –
Resting HR
12 minute
run –
Exercise HR
12 minute
run –
Exercise HR
12 minute
run –
Recovery HR
12 minute
run –
Recovery HR
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sign:
/30 sec
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to sign:
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sign:
sec
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THE S.M.A.R.T.E.R. WAY
GOALS AFTER THE FIRST FITNESS TESTING:
When setting personal goals you should follow certain
guidelines to help ensure you succeed at reaching your goals.
Your goals should follow the S.M.A.R.T.E.R. principle:
S
Make your goals SPECIFIC. Rather than saying something vague such as “I
will walk to school everyday”, state something specific like “I will walk for 15
minutes on Monday and Thursday this week.”
M
Make you goal MEASURABLE. State your goal so that you can look back
and see that you have actually met it. Have a unit of measurement that will
allow you the measure your success.
A
Make your goal ATTAINABLE. Start with a short-term goal or a small change
in the way your currently do things. For example, “I will eat fruit instead of a
doughnut for snack this week.” As you begin to see results, adapt your goals
into a long-term focus to continue towards your desired outcome. For
example, “I will establish a nutritious diet to maintain a healthy body weight.”
R
Make your goal REALISTIC. Be flexible with yourself. Set a goal that you
think will work in “real life.” A goal not met can be very discouraging. For
example, rather than saying “I will always walk before breakfast,” a more
realistic goal might be “I will walk 15 minutes a day, twice this week.”
T
Give yourself a TIME FRAME. Set a time when you will evaluate whether
you have reached your goal or not. This will allow you to adjust your goals as
needed, or congratulate yourself on achieving your goal.
E
Make your goals EXCITING. Ensure you are continually being motivated to
achieve your goals so that any small detour won’t become a stop sign.
R
RECORD your goals. Make a list of your goals and stick it up somewhere
that you can see them regularly. This will act as a constantly reminder of
your plans, provide motivation, and make you accountable to others who see
them, not just yourself. You are more likely to succeed if others are also
counting on you, and there is a wonderful feeling you get when you cross an
achieved goal off your list.
GOALS AFTER THE SECOND FITNESS TESTING:
GOALS AFTER THE THIRD FITNESS TESTING:
EXERCISE CHART:
Pectorals (Chest):
Bench Press
Push Ups
Deltoids (Shoulders):
Seated Press
Lateral Raises
Quadriceps (Thighs):
Leg Press
Leg Extension
Squats
Lunges
Use these exercises when you workout and add more when you learn new ones.
Biceps (Arms-front):
Bicep Curls
Under-grip Chin-ups
Traps (Shoulders/neck):
Shoulder Press
Shrugs
Hamstrings (Legs-back):
Leg Curl
Dead Lifts
Triceps (Arms-back):
Dips
Tricep Extensions
Tricep Pull-down
Lats (Upper back):
Lat Pull-down
Chin-ups
Gastrocnemius (Calves):
Calf Raise
Abdominals (Stomach):
Crunches
Knee Raises
Bicycles
Erector Spinae (Lower back):
Roman Sit-ups
Back Extension
Gluteals (Butt):
Core:
Plank
Side Plank
Cardio:
Cycling
Walking
Running
Rowing
Ellipticals
Skipping
Roller Blading
Other:
Back Extension
Roman Sit-ups
Squats
Superman
Hip Raises
Remember to warm-up before each workout and wear the appropriate clothing. Stay hydrated. Use a spotter when lifting heavy weights. Cool down afterwards.