Professional Documents
Culture Documents
Exercise Log
Use this form to track your activity for a week as you consider incorporating the four components of fitness as set forth by the American College of Sports Medicine (ACSM). Record a brief description of your activities along with the length of time spent when indicated. At the end of the week total the amount of time and/or episodes at the bottom of the log.
Resistance
Activities
performed
against
an
opposing
force
that
increase
muscle
strength,
improve
body
composition,
and
promote
healthy
bone
density
Flexibility
Activities
that
promote
the
ability
to
move
joints
through
their
whole
span
of
movement
Neuromotor
Activities
that
incorporate
motor
skills
such
as
balance,
coordination,
and
agility
(also
known
as
functional
fitness)
30-60 minutes of moderate intensity exercise (five days per week) OR 20-60 minutes of vigorous- intensity exercise (3 days per week)
2-3 days per week train each major muscle group Major Muscle groups: legs, hips, back, abs, chest, shoulders, arms
20-30 minutes of exercises involving motor skills (balance, agility, coordination, gait) (2-3 days per week)
Effort Scale: 0-10; 0 = Sitting Down; 10 = Maximal Effort Relatively moderate-intensity activity is a level of effort of 5 or 6. Walking briskly (3 miles per hour or faster, but not race- walking) Water aerobics Bicycling slower than 10 miles per hour Tennis (doubles) Ballroom dancing General gardening
Moderate Intensity:
Relatively vigorous-intensity activity is a 7 or 8 on this scale. Race-walking, jogging, or running Swimming laps Tennis (singles) Aerobic dancing Bicycling 10 miles per hour or faster Jumping rope Heavy gardening (continuous digging or hoeing, with heart rate increases) Hiking uphill or with heavy backpack
Vigorous Intensity
Type
of
Exercises
Aerobic
Exercise
Description
&
Intensity
Duration
Resistance
Training
Description
Flexibility
Neuromotor
Description
Description
Date