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Phed 7,8,9,10

5 to 7 DAY EXERCISE LOGS

Please see “exercise log examples” in Module #4 assignments if you need help completing this form

Exercise Log # 7

Name_____________________________ Section # ______ Start Date ___________ End Date ________

I. Cardio Respiratory Endurance

Day

Type of Exercise

Duration

(Time)

Intensity THR/RPE (Peak Target Heart Rate or Rate of Perceived Exertion)

Cardio Comments for the week- a short descriptive comment for each workout or one long comment summarizing the week on how you felt after each workout

II. Muscular Strength/Endurance

Number of Sets _____

Rest Period _____

Exercise

Sunday Wt/Reps

Monday Wt/Reps

Tuesday Wt/Reps

Wednesday Wt/Reps

Thursday Wt/Reps

Friday Wt/Reps

Saturday Wt/Reps

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Descriptive Strength Comments for the week (Mandatory) on how you felt after each workout

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III. Flexibility

Number of Sets ________

Reps ________

Duration ________

Check each exercise performed

Exercise

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Descriptive Flexibility Comments for the week: (Mandatory) on how you felt after each workout ______________________________________________________________________________________________

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Exercise Log # 8

Name_____________________________ Section # ______ Start Date ___________ End Date ________

I. Cardio Respiratory Endurance

Day

Type of Exercise

Duration

(Time)

Intensity THR/RPE (Peak Target Heart Rate or Rate of Perceived Exertion)

Cardio Comments for the week- a short descriptive comment for each workout or one long comment summarizing the week on how you felt after each workout

II. Muscular Strength/Endurance

Number of Sets _____

Rest Period _____

Exercise

Sunday Wt/Reps

Monday Wt/Reps

Tuesday Wt/Reps

Wednesday Wt/Reps

Thursday Wt/Reps

Friday Wt/Reps

Saturday Wt/Reps

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Descriptive Strength Comments for the week (Mandatory) on how you felt after each workout

______________________________________________________________________________________________

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III. Flexibility

Number of Sets ________

Reps ________

Duration ________

Check each exercise performed

Exercise

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Descriptive Flexibility Comments for the week: (Mandatory) on how you felt after each workout ______________________________________________________________________________________________

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Exercise Log # 9

Name_____________________________ Section # ______ Start Date ___________ End Date ________

I. Cardio Respiratory Endurance

Day

Type of Exercise

Duration

(Time)

Intensity THR/RPE (Peak Target Heart Rate or Rate of Perceived Exertion)

Cardio Comments for the week- a short descriptive comment for each workout or one long comment summarizing the week on how you felt after each workout

II. Muscular Strength/Endurance

Number of Sets _____

Rest Period _____

Exercise

Sunday Wt/Reps

Monday Wt/Reps

Tuesday Wt/Reps

Wednesday Wt/Reps

Thursday Wt/Reps

Friday Wt/Reps

Saturday Wt/Reps

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Descriptive Strength Comments for the week (Mandatory) on how you felt after each workout

______________________________________________________________________________________________

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III. Flexibility

Number of Sets ________

Reps ________

Duration ________

Check each exercise performed

Exercise

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Descriptive Flexibility Comments for the week: (Mandatory) on how you felt after each workout ______________________________________________________________________________________________

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Exercise Log # 10

Name_____________________________ Section # ______ Start Date ___________ End Date ________

I. Cardio Respiratory Endurance

Day

Type of Exercise

Duration

(Time)

Intensity THR/RPE (Peak Target Heart Rate or Rate of Perceived Exertion)

Cardio Comments for the week- a short descriptive comment for each workout or one long comment summarizing the week on how you felt after each workout

II. Muscular Strength/Endurance

Number of Sets _____

Rest Period _____

Exercise

Sunday Wt/Reps

Monday Wt/Reps

Tuesday Wt/Reps

Wednesday Wt/Reps

Thursday Wt/Reps

Friday Wt/Reps

Saturday Wt/Reps

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Descriptive Strength Comments for the week (Mandatory) on how you felt after each workout

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III. Flexibility

Number of Sets ________

Reps ________

Duration ________

Check each exercise performed

Exercise

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Descriptive Flexibility Comments for the week: (Mandatory) on how you felt after each workout ______________________________________________________________________________________________

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Descriptive additional comments (mandatory for full credit). Note any physical improvements you have made since the initial fitness assessment was completed at the beginning of the semester and estimate the total number of calories you burned during the entire log # 10 exercise period (use the calorie burned calculator in Module #8).

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Phed 7,8,9,10

Required Assignment Instructions: Last Exercise Log

In your last exercise log, be sure to note any physical improvements you have made since the initial fitness assessment was completed at the beginning of the semester. An additional comment section has been added to the last section of the last exercise log to see if you improved in one or more exercise categories. Also, calculate the estimated total calories you burned in your last log . This is a mandatory comment section to verify your progress over the semester and a good estimate of how many additional calories you will continue to burn during a normal exercise week. 

Time to turn in your first exercise logs when due (check the course calendar or your grade center for date).

1. open the Labs file and save it the to your hard drive, desktop, or flash drive:  

2. When you have completed the assignments, select the 
Exercise Logs 
link above then scroll down and attach the file where it says “Browse my computer” and then click submit.

 

Each “Exercise Log” individually will be graded using the following Grading Rubric:

Score and Criteria

Score: 4.5 – 5 points     Criteria: Exercise Log demonstrates complete understanding and execution of the assigned record keeping task. The exercise names are clearly stated and placed in the proper section (cardio, strength and flexibility) along with intensity RPE/THR results and time & distance for cardio (sets, reps and resistance levels for strength and flexibility). Comments on how you feel after each workout are original and descriptive. Comments are also error-free, without ambiguity, and reads smoothly, creatively, and with a purpose.

Score: 3 – 4 points     Criteria: Exercise Log demonstrates considerable understanding and execution of the assigned record keeping task. The exercise names are placed in the proper section (cardio, strength and flexibility) along with intensity RPE/THR results and time & distance for cardio (sets, reps and resistance levels for strength and flexibility). Comments on how you feel after each workout are descriptive. Comments have some ambiguities yet does read clearly and coherently.

Score: 2.5 – 3.5 points      Criteria: Exercise Log demonstrates some understanding and execution of the assigned record keeping task. The exercise names are not clearly stated and placed in the proper section (cardio, strength and flexibility) along with some missing intensity RPE/THR results and time & distance for cardio (sets, reps and resistance levels for strength and flexibility). Comments on how you feel after each workout are not original and descriptive and have some errors and ambiguities.

Score: 0 – 1 point     Criteria: Exercise Log demonstrates limited understanding and execution of the assigned record keeping task. The exercise names are not clearly stated and placed in the proper section (cardio, strength and flexibility) along with missing intensity RPE/THR results and time & distance for cardio (sets, reps and resistance levels for strength and flexibility). Comments on how you feel after each workout are missing or non-descriptive on how you feel after each workout.

Calorie Burn Calculator link

http://www.csgnetwork.com/caloriesactburned.html