Part One: Fitness Log

Complete the log below to describe your activity level for four days this week:
● The total time for the four days must be at least 240 minutes.
● Some days you may log multiple activities and go over the minimum requirement; some
days you will log only one activity and be under. That's okay! Remember, 240 minutes
of total activity time is the minimum.

Total
Activity
Day Activity Time Notes

EXAMPLES

Day One Bike ride to store and back 30 minutes I think this used to take me
longer! Gains!

Walk/run intervals for two miles 30 minutes I did a two-minute run/one-

on a neighborhood trail minute walk interval

Day Two Basketball practice 90 minutes Got 10 rebounds

Day One

Day Two

Day Three
 Day Four

Total
Minutes

Part Two: Menu Plan

Complete the meal planning chart showing your food and drink choices for a nutritious breakfast,
lunch, and dinner. You must list at least three items for each meal. Provide a brief explanation of
your choices.

Breakfast Explanation

Example of I chose the smoothie because I like to have a vitamin- and protein-rich
breakfast: breakfast, and I use a shake mix with the fruit. I added the boiled egg
for more protein and convenience. I enjoy coffee in the morning, and it
doesn't add many calories since I don't add cream or sugar.

Strawberry-banana
smoothie with
almond milk

Boiled egg

coffee

Breakfast: frosted I choose milk and cereal because it's easy to make and I'll have time to
 flakes and milk eat it since it doesn't take long to make.

Lunch: steak rice I chose a salad to add more vegetables to my diet in order for me to
and salad with stay healthy. I chose water because it's simple a/nd it's good for me to
water stay hydrated. I chose steak and rice cause it's one of my favorites

Dinner: i had I chose chicken noodle soup so I can get more protein intake and for it
chicken noodle to help my immunity.
soup and water

Part Three: Reflection Questions

Reflect on your fitness journey during this course. Consider your physical activity and nutritional
efforts, and answer the questions.
1. This course challenged you to complete at least 60 minutes of moderate to vigorous activity
daily. Discuss the following:
○ favorite activities
Volleyball
○ noticeable results of your activity
I notice that my technique has gotten better since i've been practicing a lot
2. This course challenged you to consider healthy nutrition and make wise food choices.
Discuss the following:
○ an unhealthy nutritional habit that you eliminated
Intaking too much dairy
○ a new healthy nutritional habit that you added
Adding more fruits and vegetables to my diet and drinking more water