Copy and paste the information below into a word processing document.

Remember to copy from the top of the page. If you only copy the table, the formatting may not appear in your document. For PCs: Select CTRL + C to copy and then CTRL + V to paste. For Macs: Select Command + C to copy and then Command + V to paste. You may have to set your document to landscape in order in ensure that all in ensure that all information is included.

Flexibility/Cardiovascular/Muscular Log
Type Name: ___Maria Smith___________________________ Type Date: _November 23, 2013________________ Flexibility Stretching exercise Chest/Biceps Stretch Date Muscle worked Pectoralis, Biceps Deltoids, Triceps Trapezius 11/11 11/13 11/15

reps/time reps/time reps/time 3/25 3/25 3/25

Shoulder/Triceps Stretch Upper Back & Torso Stretch Lower Back Stretch Lying Quad Stretch Modified Hurdlers Stretch Calf Stretch Lying abdominal stretch

3/25 3/25

3/25 3/25

3/25 3/25

Latisimus Dorsi Quadriceps Hamstrings Gastrocnemius Abdominals

3/25 3/25 3/25 3/25 3/25

3/25 3/25 3/25 3/25 3/25

3/25 3/25 3/25 3/25 3/25

**Remember to use the FIT principles to help you improve your flexibility.

Target Heart Rate Zone (from unit 4)

Lower

Upper

Limit = 144 **Make sure that you get your heart rate into this range during your workouts. Cardiovascular Activity Selected Date 11/11 Running 11/13 Cycling

Limit = 186

11/15 Stair Climber 54 101 150 172 90 40

Starting heart rate Heart rate after 5 minutes Heart rate after 10 minutes Ending heart rate 5 minute recovery heart rate Length of activity (minutes)

80 115 160 155 90 40

65 100 156 152 87 60

Muscular

Date 11/1 3 11/1 5 Weight Sets Reps Weight

Muscles Worked Quadriceps Hamstrings Gastrocnemius

Exercise Selected Lunges Legs curls Seated calf raises bench press Overhead press Pull ups

Sets Reps

3 3 3

10 10 10

8 lbs 30 lbs 10 lbs

3 3 3

10 10 10

8 lbs 30 lbs 10 lbs

Pectoralis Deltoids Trapezius

3 3 3

10 10 10

70 lbs 40 lbs n/a

3 3 3

10 10 10

70 lbs 40 lbs n/a

Latisimus Dorsi

Straight leg deadlift Sit ups Biceps curl Bench dips

10

40 lbs

10

40 lbs

Abdominals Biceps Triceps

3 3 3

25 10 10

n/a 15 lbs n/a

3 3 3

25 10 10

n/a 15 lbs n/a