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 Teacher to sign: Teacher to sign: Teacher to sign: Teacher to sign: Teacher to sign: Teacher to sign: Teacher to sign: 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 Teacher to sign: /30 sec Teacher to sign: Teacher to sign: Teacher to sign: Teacher to sign: Teacher to sign: Teacher to sign: sec Teacher to sign: 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.