Individual Sports

Weekly Fitness Log

Your physical activity, as represented by this fitness log, makes up a large portion of your grade. It is
important to complete this log properly and accurately each week. Before beginning this log, please
read through the accompanying Fitness Log Instructions document.

Please provide the requested information below. This information is for your instructor only—
to aid him/her in understanding your fitness needs and verifying your physical activity.

Name: Clara Green

Email Address: ClaraG566@gmail.com
Phone Number: (701) 757-0333

Supervising Adult: Rose Green

Email Address: rose.green@att.net
Phone Number: (701) 757-0333

What is your age?

15

What is your approximate height and weight?

5’1” and 120 lbs

On a scale from 1-10 how would you rate your current fitness level?
6.5

When it comes to exercising, would you consider yourself beginner, intermediate, or advanced?
Intermediate

What is your strongest area of fitness? (I.e. strength, cardio, flexibility)

Cardio

In what area of fitness do you need the most improvement?

Strength

1
LOG 1
WEEK OF: 9/7

CARDIO: Record your heart rate after 10-15 minutes of vigorous activity
Date Activity Detail 10-15 min Time
HR Spent
9/7 Ran 6 miles - 57:18
9/8

Total Cardio Time

STRENGTH TRAINING: Indicate the exercise and type of equipment used to work each muscle group
Date Back Chest Biceps Triceps Deltoid Hams Quads Calve Core Othe Time
s r Spen
t
9/7 pushup pushup pushup pushups pushup bouncer 5 min
s s s s s

Total Strength Training Time

STRETCHING: Indicate with an “X” the muscles stretched each day. Include additional flexibility exercises at the bottom
Date Back Ches Bicep Tricep Deltoi Hams Quads Calves Core Other Time
t s s d Spent
9/7 x x x x 10 min

Other Flexibility Exercise (specify):

Total Stretching Time

My total time spent exercising for fitness this week is Hrs Min

1. How did your workouts go this week? What went well? What can you improve on?

2. How well did you stick to your pre-planned workout schedule? Explain.

3. What was the goal you set for this week’s workouts and how well did you accomplish it?

4. What will you do next week to increase the time, intensity, OR resistance of ONE element of your workout?

By typing my name below, I certify that I completed the exercises above according to the dates and times I specified. I
understand that falsifying any information on this log is considered cheating, which will have serious consequences.

X_______________________________
2
 LOG 2
WEEK OF:

CARDIO: Record your heart rate after 10-15 minutes of vigorous activity
Date Activity Detail 10-15 min Time
HR Spent

Total Cardio Time

STRENGTH TRAINING: Indicate the exercise and type of equipment used to work each muscle group
Date Back Chest Bicep Triceps Deltoi Hams Quads Calve Core Othe Time
s d s r Spent

Total Strength Training Time

STRETCHING: Indicate with an “X” the muscles stretched each day. Include additional flexibility exercises at the bottom
Date Back Ches Bicep Tricep Deltoi Hams Quads Calves Core Other Time
t s s d Spent

Other Flexibility Exercise (specify):

Total Stretching Time

My total time spent exercising for fitness this week is Hrs Min

1. How did your workouts go this week? What went well? What can you improve on?

2. How well did you stick to your pre-planned workout schedule? Explain.

3. What was the goal you set for this week’s workouts and how well did you accomplish it?

4. What will you do next week to increase the time, intensity, OR resistance of ONE element of your workout?

By typing my name below, I certify that I completed the exercises above according to the dates and times I specified. I
understand that falsifying any information on this log is considered cheating, which will have serious consequences.

X_______________________________

3
 LOG 3
WEEK OF:

CARDIO: Record your heart rate after 10-15 minutes of vigorous activity
Date Activity Detail 10-15 min Time
HR Spent

Total Cardio Time

STRENGTH TRAINING: Indicate the exercise and type of equipment used to work each muscle group
Date Back Chest Bicep Triceps Deltoi Hams Quads Calve Core Othe Time
s d s r Spent

Total Strength Training Time

STRETCHING: Indicate with an “X” the muscles stretched each day. Include additional flexibility exercises at the bottom
Date Back Ches Bicep Tricep Deltoi Hams Quads Calves Core Other Time
t s s d Spent

Other Flexibility Exercise (specify):

Total Stretching Time

My total time spent exercising for fitness this week is Hrs Min

1. How did your workouts go this week? What went well? What can you improve on?

2. How well did you stick to your pre-planned workout schedule? Explain.

3. What was the goal you set for this week’s workouts and how well did you accomplish it?

4. What will you do next week to increase the time, intensity, OR resistance of ONE element of your workout?

By typing my name below, I certify that I completed the exercises above according to the dates and times I specified. I
understand that falsifying any information on this log is considered cheating, which will have serious consequences.

X_______________________________

4
 LOG 4
WEEK OF:

CARDIO: Record your heart rate after 10-15 minutes of vigorous activity
Date Activity Detail 10-15 min Time
HR Spent

Total Cardio Time

STRENGTH TRAINING: Indicate the exercise and type of equipment used to work each muscle group
Date Back Chest Bicep Triceps Deltoi Hams Quads Calve Core Othe Time
s d s r Spent

Total Strength Training Time

STRETCHING: Indicate with an “X” the muscles stretched each day. Include additional flexibility exercises at the bottom
Date Back Ches Bicep Tricep Deltoi Hams Quads Calves Core Other Time
t s s d Spent

Other Flexibility Exercise (specify):

Total Stretching Time

My total time spent exercising for fitness this week is Hrs Min

1. How did your workouts go this week? What went well? What can you improve on?

2. How well did you stick to your pre-planned workout schedule? Explain.

3. What was the goal you set for this week’s workouts and how well did you accomplish it?

4. What will you do next week to increase the time, intensity, OR resistance of ONE element of your workout?

By typing my name below, I certify that I completed the exercises above according to the dates and times I specified. I
understand that falsifying any information on this log is considered cheating, which will have serious consequences.

X_______________________________

5
 LOG 5
WEEK OF:

CARDIO: Record your heart rate after 10-15 minutes of vigorous activity
Date Activity Detail 10-15 min Time
HR Spent

Total Cardio Time

STRENGTH TRAINING: Indicate the exercise and type of equipment used to work each muscle group
Date Back Chest Bicep Triceps Deltoi Hams Quads Calve Core Othe Time
s d s r Spent

Total Strength Training Time

STRETCHING: Indicate with an “X” the muscles stretched each day. Include additional flexibility exercises at the bottom
Date Back Ches Bicep Tricep Deltoi Hams Quads Calves Core Other Time
t s s d Spent

Other Flexibility Exercise (specify):

Total Stretching Time

My total time spent exercising for fitness this week is Hrs Min

1. How did your workouts go this week? What went well? What can you improve on?

2. How well did you stick to your pre-planned workout schedule? Explain.

3. What was the goal you set for this week’s workouts and how well did you accomplish it?

4. What will you do next week to increase the time, intensity, OR resistance of ONE element of your workout?

By typing my name below, I certify that I completed the exercises above according to the dates and times I specified. I
understand that falsifying any information on this log is considered cheating, which will have serious consequences.

X_______________________________

6
 LOG 6
WEEK OF:

CARDIO: Record your heart rate after 10-15 minutes of vigorous activity
Date Activity Detail 10-15 min Time
HR Spent

Total Cardio Time

STRENGTH TRAINING: Indicate the exercise and type of equipment used to work each muscle group
Date Back Chest Bicep Triceps Deltoi Hams Quads Calve Core Othe Time
s d s r Spent

Total Strength Training Time

STRETCHING: Indicate with an “X” the muscles stretched each day. Include additional flexibility exercises at the bottom
Date Back Ches Bicep Tricep Deltoi Hams Quads Calves Core Other Time
t s s d Spent

Other Flexibility Exercise (specify):

Total Stretching Time

My total time spent exercising for fitness this week is Hrs Min

1. How did your workouts go this week? What went well? What can you improve on?

2. How well did you stick to your pre-planned workout schedule? Explain.

3. What was the goal you set for this week’s workouts and how well did you accomplish it?

4. What will you do next week to increase the time, intensity, OR resistance of ONE element of your workout?

By typing my name below, I certify that I completed the exercises above according to the dates and times I specified. I
understand that falsifying any information on this log is considered cheating, which will have serious consequences.

X_______________________________

7
 LOG 7
WEEK OF:

CARDIO: Record your heart rate after 10-15 minutes of vigorous activity
Date Activity Detail 10-15 min Time
HR Spent

Total Cardio Time

STRENGTH TRAINING: Indicate the exercise and type of equipment used to work each muscle group
Date Back Chest Bicep Triceps Deltoi Hams Quads Calve Core Othe Time
s d s r Spent

Total Strength Training Time

STRETCHING: Indicate with an “X” the muscles stretched each day. Include additional flexibility exercises at the bottom
Date Back Ches Bicep Tricep Deltoi Hams Quads Calves Core Other Time
t s s d Spent

Other Flexibility Exercise (specify):

Total Stretching Time

My total time spent exercising for fitness this week is Hrs Min

1. How did your workouts go this week? What went well? What can you improve on?

2. How well did you stick to your pre-planned workout schedule? Explain.

3. What was the goal you set for this week’s workouts and how well did you accomplish it?

4. What will you do next week to increase the time, intensity, OR resistance of ONE element of your workout?

By typing my name below, I certify that I completed the exercises above according to the dates and times I specified. I
understand that falsifying any information on this log is considered cheating, which will have serious consequences.

X_______________________________

8
 LOG 8
WEEK OF:

CARDIO: Record your heart rate after 10-15 minutes of vigorous activity
Date Activity Detail 10-15 min Time
HR Spent

Total Cardio Time

STRENGTH TRAINING: Indicate the exercise and type of equipment used to work each muscle group
Date Back Chest Bicep Triceps Deltoi Hams Quads Calve Core Othe Time
s d s r Spent

Total Strength Training Time

STRETCHING: Indicate with an “X” the muscles stretched each day. Include additional flexibility exercises at the bottom
Date Back Ches Bicep Tricep Deltoi Hams Quads Calves Core Other Time
t s s d Spent

Other Flexibility Exercise (specify):

Total Stretching Time

My total time spent exercising for fitness this week is Hrs Min

1. How did your workouts go this week? What went well? What can you improve on?

2. How well did you stick to your pre-planned workout schedule? Explain.

3. What was the goal you set for this week’s workouts and how well did you accomplish it?

4. What will you do next week to increase the time, intensity, OR resistance of ONE element of your workout?

By typing my name below, I certify that I completed the exercises above according to the dates and times I specified. I
understand that falsifying any information on this log is considered cheating, which will have serious consequences.

X_______________________________

9
 LOG 9
WEEK OF:

CARDIO: Record your heart rate after 10-15 minutes of vigorous activity
Date Activity Detail 10-15 min Time
HR Spent

Total Cardio Time

STRENGTH TRAINING: Indicate the exercise and type of equipment used to work each muscle group
Date Back Chest Bicep Triceps Deltoi Hams Quads Calve Core Othe Time
s d s r Spent

Total Strength Training Time

STRETCHING: Indicate with an “X” the muscles stretched each day. Include additional flexibility exercises at the bottom
Date Back Ches Bicep Tricep Deltoi Hams Quads Calves Core Other Time
t s s d Spent

Other Flexibility Exercise (specify):

Total Stretching Time

My total time spent exercising for fitness this week is Hrs Min

1. How did your workouts go this week? What went well? What can you improve on?

2. How well did you stick to your pre-planned workout schedule? Explain.

3. What was the goal you set for this week’s workouts and how well did you accomplish it?

4. What will you do next week to increase the time, intensity, OR resistance of ONE element of your workout?

By typing my name below, I certify that I completed the exercises above according to the dates and times I specified. I
understand that falsifying any information on this log is considered cheating, which will have serious consequences.

X_______________________________

10
 LOG 10
WEEK OF:

CARDIO: Record your heart rate after 10-15 minutes of vigorous activity
Date Activity Detail 10-15 min Time
HR Spent

Total Cardio Time

STRENGTH TRAINING: Indicate the exercise and type of equipment used to work each muscle group
Date Back Chest Bicep Triceps Deltoi Hams Quads Calve Core Othe Time
s d s r Spent

Total Strength Training Time

STRETCHING: Indicate with an “X” the muscles stretched each day. Include additional flexibility exercises at the bottom
Date Back Ches Bicep Tricep Deltoi Hams Quads Calves Core Other Time
t s s d Spent

Other Flexibility Exercise (specify):

Total Stretching Time

My total time spent exercising for fitness this week is Hrs Min

1. How did your workouts go this week? What went well? What can you improve on?

2. How well did you stick to your pre-planned workout schedule? Explain.

3. What was the goal you set for this week’s workouts and how well did you accomplish it?

4. What will you do next week to increase the time, intensity, OR resistance of ONE element of your workout?

By typing my name below, I certify that I completed the exercises above according to the dates and times I specified. I
understand that falsifying any information on this log is considered cheating, which will have serious consequences.

X_______________________________

11
 LOG 11
WEEK OF:

CARDIO: Record your heart rate after 10-15 minutes of vigorous activity
Date Activity Detail 10-15 min Time
HR Spent

Total Cardio Time

STRENGTH TRAINING: Indicate the exercise and type of equipment used to work each muscle group
Date Back Chest Bicep Triceps Deltoi Hams Quads Calve Core Othe Time
s d s r Spent

Total Strength Training Time

STRETCHING: Indicate with an “X” the muscles stretched each day. Include additional flexibility exercises at the bottom
Date Back Ches Bicep Tricep Deltoi Hams Quads Calves Core Other Time
t s s d Spent

Other Flexibility Exercise (specify):

Total Stretching Time

My total time spent exercising for fitness this week is Hrs Min

1. How did your workouts go this week? What went well? What can you improve on?

2. How well did you stick to your pre-planned workout schedule? Explain.

3. What was the goal you set for this week’s workouts and how well did you accomplish it?

4. What will you do next week to increase the time, intensity, OR resistance of ONE element of your workout?

By typing my name below, I certify that I completed the exercises above according to the dates and times I specified. I
understand that falsifying any information on this log is considered cheating, which will have serious consequences.

X_______________________________

12
 LOG 12
WEEK OF:

CARDIO: Record your heart rate after 10-15 minutes of vigorous activity
Date Activity Detail 10-15 min Time
HR Spent

Total Cardio Time

STRENGTH TRAINING: Indicate the exercise and type of equipment used to work each muscle group
Date Back Chest Bicep Triceps Deltoi Hams Quads Calve Core Othe Time
s d s r Spent

Total Strength Training Time

STRETCHING: Indicate with an “X” the muscles stretched each day. Include additional flexibility exercises at the bottom
Date Back Ches Bicep Tricep Deltoi Hams Quads Calves Core Other Time
t s s d Spent

Other Flexibility Exercise (specify):

Total Stretching Time

My total time spent exercising for fitness this week is Hrs Min

1. How did your workouts go this week? What went well? What can you improve on?

2. How well did you stick to your pre-planned workout schedule? Explain.

3. What was the goal you set for this week’s workouts and how well did you accomplish it?

4. What will you do next week to increase the time, intensity, OR resistance of ONE element of your workout?

By typing my name below, I certify that I completed the exercises above according to the dates and times I specified. I
understand that falsifying any information on this log is considered cheating, which will have serious consequences.

X_______________________________

13
 LOG 13 (Optional or Make Up)
WEEK OF:

CARDIO: Record your heart rate after 10-15 minutes of vigorous activity
Date Activity Detail 10-15 min Time
HR Spent

Total Cardio Time

STRENGTH TRAINING: Indicate the exercise and type of equipment used to work each muscle group
Date Back Chest Bicep Triceps Deltoi Hams Quads Calve Core Othe Time
s d s r Spent

Total Strength Training Time

STRETCHING: Indicate with an “X” the muscles stretched each day. Include additional flexibility exercises at the bottom
Date Back Ches Bicep Tricep Deltoi Hams Quads Calves Core Other Time
t s s d Spent

Other Flexibility Exercise (specify):

Total Stretching Time

My total time spent exercising for fitness this week is Hrs Min

1. How did your workouts go this week? What went well? What can you improve on?

2. How well did you stick to your pre-planned workout schedule? Explain.

3. What was the goal you set for this week’s workouts and how well did you accomplish it?

4. What will you do next week to increase the time, intensity, OR resistance of ONE element of your workout?

By typing my name below, I certify that I completed the exercises above according to the dates and times I specified. I
understand that falsifying any information on this log is considered cheating, which will have serious consequences.

X_______________________________

14
 LOG 14 (Optional or Make Up)
WEEK OF:

CARDIO: Record your heart rate after 10-15 minutes of vigorous activity
Date Activity Detail 10-15 min Time
HR Spent

Total Cardio Time

STRENGTH TRAINING: Indicate the exercise and type of equipment used to work each muscle group
Date Back Chest Bicep Triceps Deltoi Hams Quads Calve Core Othe Time
s d s r Spent

Total Strength Training Time

STRETCHING: Indicate with an “X” the muscles stretched each day. Include additional flexibility exercises at the bottom
Date Back Ches Bicep Tricep Deltoi Hams Quads Calves Core Other Time
t s s d Spent

Other Flexibility Exercise (specify):

Total Stretching Time

My total time spent exercising for fitness this week is Hrs Min

1. How did your workouts go this week? What went well? What can you improve on?

2. How well did you stick to your pre-planned workout schedule? Explain.

3. What was the goal you set for this week’s workouts and how well did you accomplish it?

4. What will you do next week to increase the time, intensity, OR resistance of ONE element of your workout?

By typing my name below, I certify that I completed the exercises above according to the dates and times I specified. I
understand that falsifying any information on this log is considered cheating, which will have serious consequences.

X_______________________________

15