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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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