Bella Bastian

09/21/21

FITNESSGRAM
ACTIVITYGRAM Assessment—Day 1 2 3
Name: Bella Bastian Teacher: Professor Hoffman Grade: senior Date: 09/16/21

Record the main activity that you did during each 30-minute time period by writing the activity type and activity
number in the appropriate box (types and numbers can be found in the box located at the bottom of the page).You
may have done many things in each 30-minute time period, but try to pick the activity you did for most of the time.
Then, check the box that describes how it felt (light/easy (L), moderate/medium (M), vigorous/hard (V)). Note: for all
rest activities, use the Rest box and you can leave the L, M, or V columns blank. In the Time column, write the
amount of time that the activity felt this hard or easy: S (some), M (most), or A (all).

Time Type Number Res L M V Time Time Type Number Res L M V Time
t t

R 29 X A LA 3 X M
7:00 3:00

R 30 X A LA 3 X M
7:30 3:30

LA 1 X A LA 3 X M
8:00 4:00

LA 1 X A LA 3 X M
8:30 4:30

R 26 X A LA 3 X M
9:00 5:00

LA 1 X A R 28 X A
9:30 5:30

LA 1 X A R 28 X A
10:00 6:00

R 26 X A LA 1 X A
10:30 6:30
 LA 1 X A R 26 X A
11:00 7:00

R 26 X A R 26 X A
11:30 7:30

R 26 X A R 26 X A
12:00 8:00

R 26 X A R 26 X A
12:30 8:30

LA 1 X A R 26 X A
1:00 9:00

R 26 X A R 26 X A
1:30 9:30

R 26 X A R 29 X A
2:00 10:00

LA 1 X A R 29 X A
2:30 10:30

Activity Types and Numbers

Lifestyle activity (LA) Aerobic sports (AE) Flexibility activity (FA)

1. Walk, bike, skate 11. Field sports 21. Martial arts 22. Stretching

2. Housework/yardwork 3. Active 12. Court sports 23. Yoga

games/play
13. Racket sports 24. Ballet dance 25. Other flexibility
4. Active job
14. Aerobic sports–PE 15. Other
5. Other lifestyle activity aerobic sports
 Aerobic activity (AA) Muscular activity (MA) Resting (R)

6. Aerobic class/dancing 7. Aerobic gym 16. Gymnastics 26. Schoolwork 27. Computer/TV 28.
Eating/resting
8. Aerobic activity 17. Muscular sports
29. Sleeping 30. Other rest
9. Aerobic activity in PE 10. Other 18. Weightlifting 19. Wrestling
aerobic activity
20. Other muscular

FITNESSGRAM
ACTIVITYGRAM Assessment—Day 1 2 3
Name: Bella Bastian Teacher: Professor Hoffman Grade: Senior Date: 09/18/21

Record the main activity that you did during each 30-minute time period by writing the activity type and activity
number in the appropriate box (types and numbers can be found in the box located at the bottom of the page).You
may have done many things in each 30-minute time period, but try to pick the activity you did for most of the time.
Then, check the box that describes how it felt (light/easy (L), moderate/medium (M), vigorous/hard (V)). Note: for all
rest activities, use the Rest box and you can leave the L, M, or V columns blank. In the Time column, write the
amount of time that the activity felt this hard or easy: S (some), M (most), or A (all).

Time Type Number Res L M V Time Time Type Number Res L M V Time
t t

R 29 X A R 28 X A
7:00 3:00

R 29 X A R 28 X A
7:30 3:30

R 29 X A LA 1 X A
8:00 4:00

R 29 X A LA 1 X A
8:30 4:30
 R 29 X A LA 30 X A
9:00 5:00

R 30 X A LA 30 X A
9:30 5:30

R 30 X A LA 30 X A
10:00 6:00

LA 1 X A LA 30 X A
10:30 6:30

LA 1 X A R 30 X A
11:00 7:00

R 30 X A R 28 X A
11:30 7:30

R 30 X A R 28 X A
12:00 8:00

R 30 X A R 28 X A
12:30 8:30

LA 1 X A LA 1 X M
1:00 9:00

LA 1 X A LA 1 X M
1:30 9:30

LA 1 X A LA 5 X M
2:00 10:00

R 28 X A LA 5 X M
2:30 10:30

Activity Types and Numbers

 Lifestyle activity (LA) Aerobic sports (AE) Flexibility activity (FA)

1. Walk, bike, skate 11. Field sports 21. Martial arts 22. Stretching

2. Housework/yardwork 3. Active 12. Court sports 23. Yoga

games/play
13. Racket sports 24. Ballet dance 25. Other flexibility
4. Active job
14. Aerobic sports–PE 15. Other
5. Other lifestyle activity aerobic sports

Aerobic activity (AA) Muscular activity (MA) Resting (R)

6. Aerobic class/dancing 7. Aerobic gym 16. Gymnastics 26. Schoolwork 27. Computer/TV 28.
Eating/resting
8. Aerobic activity 17. Muscular sports
29. Sleeping 30. Other rest
9. Aerobic activity in PE 10. Other 18. Weightlifting 19. Wrestling
aerobic activity
20. Other muscular

FITNESSGRAM
ACTIVITYGRAM Assessment—Day 1 2 3
Name: Bella Bastian Teacher: Professor Hoffman Grade :Senior Date: 09/20/21

Record the main activity that you did during each 30-minute time period by writing the activity type and activity
number in the appropriate box (types and numbers can be found in the box located at the bottom of the page).You
may have done many things in each 30-minute time period, but try to pick the activity you did for most of the time.
Then, check the box that describes how it felt (light/easy (L), moderate/medium (M), vigorous/hard (V)). Note: for all
rest activities, use the Rest box and you can leave the L, M, or V columns blank. In the Time column, write the
amount of time that the activity felt this hard or easy: S (some), M (most), or A (all).

Time Type Number Res L M V Time Time Type Number Res L M V Time
t t

R 29 X A LA 1 X M
7:00 3:00

R 29 X A AA 7 X M
7:30 3:30
 R 30 X A AA 7 X M
8:00 4:00

LA 1 X M MA 18 X M
8:30 4:30

LA 1 X M MA 18 X M
9:00 5:00

R 26 X A R 26 X A
9:30 5:30

R 26 X A R 26 X A
10:00 6:00

R 26 X A R 26 X A
10:30 6:30

R 26 X A R 28 X A
11:00 7:00

AA 6 X A R 28 X A
11:30 7:30

AA 6 X A R 27 X A
12:00 8:00

LA 1 X M R 27 X A
12:30 8:30

R 26 X A R 27 X A
1:00 9:00

R 26 X A R 27 X A
1:30 9:30

R 26 X A R 29 X A
2:00 10:00

R 26 X A R 29 X A
2:30 10:30
Activity Types and Numbers

Lifestyle activity (LA) Aerobic sports (AE) Flexibility activity (FA)

1. Walk, bike, skate 11. Field sports 21. Martial arts 22. Stretching

2. Housework/yardwork 3. Active 12. Court sports 23. Yoga

games/play
13. Racket sports 24. Ballet dance 25. Other flexibility
4. Active job
14. Aerobic sports–PE 15. Other
5. Other lifestyle activity aerobic sports

Aerobic activity (AA) Muscular activity (MA) Resting (R)

6. Aerobic class/dancing 7. Aerobic gym 16. Gymnastics 26. Schoolwork 27. Computer/TV 28.
Eating/resting
8. Aerobic activity 17. Muscular sports
29. Sleeping 30. Other rest
9. Aerobic activity in PE 10. Other 18. Weightlifting 19. Wrestling
aerobic activity
20. Other muscular

SMART Goal-Setting Worksheet

Step 1: Write down your goal in as few words as possible.

My goal is to: Become comfortable and confident in my physical fitness.

Step 2: Make your goal detailed and SPECIFIC. Answer who/what/where/how/when: My goal
is to become comfortable and confident in myself which is a self goal that I need to achieve on my own.
I will use youtube and other videos for workout ideas but not a specific person. I will go to the gym at
least 3 times a week. I will continue walking to all of my classes while it is still nice outside. I will
achieve this goal in the gym, walking to and from class, and other physical activities I enjoy like golfing,
hiking, skiing, etc. I have already been working towards this goal since summer and I have lost 25
pounds so far.

HOW will you reach this goal? List at least 3 action steps you'll take (be specific):

1. I will wake up early everyday no matter how I’m feeling

2. I will continue to walk everywhere I go if I can.

3. I will make sure to go to the gym at least three times a week for a hard workout.

Step 3: Make your goal is MEASUREABLE. Add details, measurements and tracking details. I
will measure/track my goal by using the following numbers or methods:

I will measure and track my goals by making sure I fill all of the rings on my apple
watch. I wear my apple watch everyday to make sure I am getting enough physical
activity.

I will know I've reached my goal when I feel more energetic and awake during the day.
I have a hypothyroid so my energy level is down a lot but working out and staying fit
can help balance my thyroid a lot.

Step 4: Make your goal ATTAINABLE. What additional resources do you need for success?
Items I need to achieve this goal: The only things I need for my goal are motivation, a
gym, decent weather and my apple watch.

How I'll find the time: Instead of going home right after class I can walk to the gym and
get my workout over with. Once I get home I tend to lose motivation. I can walk to all
of my classes by leaving about 30 minutes before class because it’s a 20 minute walk.
 Things I need to learn more about: I need to learn more strength training exercises for
my back, arms and legs.

People I can talk to for support: My mom is a big motivator in my life and helps me
achieve goals. I can also talk to my friends who are physically active as well.

Step 5: Make your goal RELEVANT. List why you want to reach this goal: I want to reach this goal
because having a hypothyroid has made motivation a huge struggle for me and since I have started this
goal I have noticed a lot of change in my mood and energy.

Step 6: Make your goal TIMELY. Put a deadline on your goal and set some benchmarks.I will
reach my goal by (date): _12__/_31__/_21___.

My halfway measurement will be in 52 days on (date) 11/12/21. Additional dates and

milestones I'll aim for: I want to see a change in my muscle and physical appearance. I
do not want to lose anymore weight, I just want to gain muscle and become toned.