Tracking Physical/Fitness Activity Report

Angie Fierro

HLTH 300

Cal State Channel Islands

Professor Gutierrez

December 6, 2020
 While tracking my physical activity for a week I noticed how much great it did my body.

Working out also made me feel less stressed. Being less stressed is a big plus especially around

finals. Ever since the pandemic started it has been hard staying fit due to the closed gyms and

loss of motivation. However, doing exercise at home has been life changing. After tracking my

physical activity for a week, I noticed I have to make many changes to my unhealthy lifestyle.

One major area I would like to improve on is on my cardio. According to health line, “aerobic

exercise is any activity that gets your blood pumping and large muscles working (Marcin)”.

Some aerobic exercises include swimming, running, cycling, or playing soccer. This type of

exercise can improve your health by lowering blood pressure, reducing asthma symptoms,

regulating weight, and strengthening immune system. Running also happened to be my most

enjoyed workout. I really enjoyed the feeling I received from running outside and feeling the

fresh air and seeing nature. I am also the type of person that listens to music while running which

helped me unstress my mind. I also noticed I seemed happier when doing exercise. According to

better health, “a number of studies have found that exercise helps with depression”. Exercise

changes levels of chemicals in your brain such as serotonin. Yoga happened to be my second

most enjoyed workout. Yoga made me feel relaxed and at peace with myself. Yoga just like

running helped me feel happy and unstressed.

After completing my daily steps and water recommendation I noticed I hit the goal

recommendations towards the end of the week. Hitting my daily walk goal was not hard at all. I

tend to walk a lot at work which made it easy to hit my goals. The recommended daily steps are

10,000 steps. I average out about 9,000-10,000 daily for that week. As for recommended water

cup intakes, I felt that I needed some improvements. My water intake started about 6 cups daily.

It gradually increased as the days went by. Recommendation of nine cups of water for women. I
ended the week with the recommended amount. However, I feel that it was hard to remember to

drink more water. A way I can improve that is by getting a container with the recommended

amount of water I need. I have seen people have jugs at work that says the cups on the side of the

bottle. I can also just have a timer that lets me know when I should drink water.

I choose these activities to incorporate in my schedule because these activities make it

feel like I am not doing exercise. I enjoy these activities due to me loving to run and doing yoga.

However, I also involved HITT workouts so that I can also increase my heart rate and intensity

in my workout. I added some weight training because I want to be able to strengthen my

muscles. These workouts fit with my lifestyle because I can do them after work. They also can

be done at home since the gyms are not a good place to be at right now. Since I work early in the

morning, I have made my workouts in the evening. This gives me the opportunity to work out

after work and still be able to have time to do my school work.

One physical activity that I will like to try in the future is kickboxing. This type of

activity is an aerobic exercise which helps with burning calories and losing weight. I want to try

this activity because it looks like it can also be a great workout to help you be active. Kickboxing

seems fun and can also be used in self-defense if ever needed.

The firsts fitness goal I would like to achieve in the next 6 months is to lose 15 pounds. I

will achieve this goal by continuing my daily workouts and eating healthy. I will be working out

at least an hour a day with one off day a week. By following this plan, it will keep me on track

for my smart goal. My second smart goal is to drink at least 8-9 cups of water a day. By drinking

the recommended water intake, it will increase my health. Water is an essential source,

especially when exercising. I will do this by having an alarm for when to drink my water daily.

This will help by helping me remember when to drink the cups of water.
 What I learned from this assignment is that I need to increase my daily water intake and

physical activity. The area I was surprised at was my daily steps. I met most of my daily steps for

the week. I never realized how much I actually walked. I usually park far from work or school to

walk more. I have always done that because I always wanted to increase my daily physical

activities. Overall this assignment helped me see my strengths and weaknesses in my fitness

journey.
 Daily Steps and Water Intake Table
Monday Tuesday Wednesday Thursday Friday Saturday Sunday

11/23/2020 11/24/2020 11/25/2020 11/26/2020 11/27/2020 11/28/2020 11/29/2020

9,572 9,897 Steps

Steps 9,880 steps 10,109 10,287 10,079 9,890
7 cups of Steps steps steps steps
6 cups of 6 cups of water
water water 8 cups of 8 cups of 8 cups of 9 cups of
water water water water

Tracking Physical Activity/Fitness for 7 days Table

Day and Physical Amount of time Type of Physical Activity/Fitness
Date Activity/Fitness you spent on the
activity or
activities

Monday Ran around my 45 minutes Cardio

11/23/20 block

Tuesday Ran around my 40 minutes Cardio

11/24/20 block
HIIT workout 20 minutes

Wednesday Took walk 45 minutes Light cardio

11/25/20 HITT workout 20 minutes

Thursday HITT workout 20 minutes Cardio

11/26/20

Friday Yoga 30 minutes Flexibility

11/27/20 Ran on 45 minutes Cardio
treadmill

Saturday Took a walk 30 minutes Light cardio

11/28/20 Weight training 30 minutes Building muscle

Sunday Yoga 20 minutes Flexibility

11/29/20 Ran around my 40 minutes Cardio
block
 Potential “Goal” 7 Day weekly physical activity/fitness schedule
Day Physical Amount of time Type of Physical Activity/Fitness
Activity/Fitness you will spend on
the activity or
activities

Monday Run outside 45-60 minutes

Cardio Endurance

Tuesday Run outside 30-40 minutes Cardio endurance

HITT workout 15-20 minutes

Wednesday Walking 30-45 minutes Cardio endurance

HIIT workout 15-20 minutes

Thursday Light day 15-20 minutes Cardio endurance

HITT workout

Friday Yoga 20-30 minutes Flexibility

Run on 30-45 minutes Cardio endurance
treadmill

Saturday Walk 30-40 minutes Cardio endurance

Weight training 20-30 minutes Strength training

Sunday Yoga 20-30 minutes Flexibility

Run around 30-45 minutes Cardio endurance
block
 Fitness/Physical Goal Setting Worksheet

Name: Angie Fierro
When developing your Life Fitness Program goal, follow the principles of S.M.A.R.T Goal
Setting! S.M.A.R.T Goal Setting is an effective way to create meaningful and measureable
improvement, by establishing realistic and specific goals. Below are the principles of S.M.A.R.T.
Goal Setting:
o Specific: Goals should be simplistically written and clearly define what you are
going to do (What and How). Your goal should be something YOU value.
o Measurable: Goals should be measurable so that you have tangible evidence
that you have accomplished the goal.
o Achievable: Goals should be achievable; they should stretch you slightly so you
feel challenged, but defined well enough so that you can achieve them within
the timeframe allotted.
o Results-Focused: Goals should measure outcomes and not activities
o Timeline: Goals need a timeframe that creates practical sense of urgency. A goal
without a timeframe is just a wish.
Goal that DOES NOT use SMART principles: SMART GOAL:

I want to get healthier and in better shape. I will increase my aerobic capacity by 10%.

I want to lose weight. I will decrease my waist circumference by 2

inches.

Using the scores from your self-administered fitness assessments, write one SMART fitness goal that
you would like to accomplish by the last week of the semester:

1) Fitness/Physical Goal: By Angie ( November 29,2020), I will…….

I will decrease my waist circumference by 1 inch

2) What behaviors will you need to do daily or weekly to help you accomplish your goal?
A._I will need to continue working out.
B._I will need to eat healthy.
3) Map out your TIME COMMITMENT to your exercise routine in order to help achieve your
fitness goal.

Sunday Mon Tue Wed Thurs Fri Sat
EXAMPLE Day off 11-12 4-5pm Day off 6-7pm 11-12 9-10am
 YOUR PLAN 9-10 pm 8-9 pm 10-11:30 Day off 7-8 pm 7-8pm 7-8 pm
am

 References:

Department of Health & Human Services. (2012, July 09). Physical activity - it's important.
Retrieved December 06, 2020, from
https://www.betterhealth.vic.gov.au/health/healthyliving/physical-activity-its-important

What are the benefits of aerobic exercise ? (n.d.). Retrieved December 06, 2020, from
https://www.healthline.com/health/fitness-exercise/benefits-of-aerobic-exercise