Weekly Fitness Log
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Online PE - Grades 9...
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Weekly Fitness Log
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Online PE - Grades 9-12
Syllabus
Weekly Fitness Log
Project 1 - Fitness Log
Project 2 - Sport/Fitness
Submission Instructions
Weekly Fitness Log
PE Fitness Log Directions
Each student will keep their fitness log on the
Google Doc provided
. Complete a new document each week and make sure to save them in a folder in your Google Drive.
Acceptable activities that can be recorded in the journal are activities that require the use of the majority of your body - i.e. running, strength training, biking, swimming, cutting the grass, walking the dog, dancing, cleaning the house, etc…
The activity should be approximately 30 minutes which would equate to 4 journals per week. You may track any activity per day that totals 30min.
Your logs must be kept for 9 weeks of activity. This involves engaging in 2 hours of physical activity each week (that is not school related).
You need to record your heart rate at the beginning, during, and at the end of each activity.
Finding your Heart Rate
: (Must be done for each fitness log entry)
Locate your heart rate either on your wrist (palm up on the side closest to the thumb or on the side of your neck) using your pointer and middle finger.
Count the number of beats for 15 seconds.
Multiply that number by 4 and that will give you your heart rate for 1 minute.
You also need to record your intensity level. This can be done at the beginning of the class once and then recorded in a notebook for future reference.
Determining your Intensity Level
:
Calculate your maximum heart rate (MHR) using the
Tanaka Method of Calculating MHR
which is used primarily for sporadic exercises.
MHR= 208 - ( 0.7 x (Your Age in Years))
Example for an 18 year old.
MHR = 208 - (0.7 x 18) (The part in parentheses must be completed first)
MHR = 208 - (2.6)
MHR = 195.4 - The fastest your heart rate should beat during exercise
Calculate your low, medium, and high intensity levels
Low Intensity is 50% to 60% of your MHR
Medium Intensity is 61% to 70% of your MHR
High Intensity is 71% to 85% of your MHR
Example calculations for an 18 year old
Low Intensity:
50% of MHR= 195 x .50 = 98
60% of MHR= 195 x .60 = 117
Medium Intensity
61% of MHR= 195 x .61 = 119
70% of MHR= 195 x .70 = 137
High Intensity
71% of MHR= 195 x .71 = 138
80% of MHR= 195 x .80 = 166
Finally, you must answer reflection questions on how this week's fitness activities relate to the fitness goals and Fitnessgram testing that you completed during the first week of the course.
Submit the completed fitness log using the instructions
FOUND HERE
.
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