Student Name: Anna Kvitek

Free Weights Activity Log

Directions: Answer both the pre-activity and post activity questions. For the fitness journal for this
section, you need to spend TWO days engaging in 20 minutes of strength training EACH day. You will
also need to spend 10-15 minutes stretching. Don’t forget to do a warm-up and cool down as well.
Should you have any questions about this activity journal, please contact me before submitting the
assignment.

Pre-Activity Questions

1. What is your age? (1 point)

17

2. What is your gender? (1 point)

Female

3. What is your current weight and height? (1 point)

120; 5'2"

4. On a scale of 1-10, 10 being as fit as possible, what would you rate your current level of fitness? (1
point)
6-8

5. How often do you participate in strength training? Please be specific (2 points)

3-4 times a week

6. What was your resting heart rate each day? (2 points)

Around 83

7. What would you like to accomplish during the two day activity? (2 points)

Building up with some muscle.

Student Name: Anna Kvitek

Free Weights Activity Log

Strength Training: Indicate the exercise and type of free weight equipment used to work each muscle
group. (10 points)

Day 1
Muscle Group Exercise Type of Equipment
Back Bent Over Narrow Row Dumbbells of 25 lbs.
Chest Crush Press Dumbbells of 30 lbs.
Biceps Dumbbell Supinated Bicep Curl Dumbbells of 25 lbs.
Triceps Zottoman Bicep Curls Dumbbells of 30 lbs.
Deltoids Dumbbell Shoulder Press Dumbbells of 30 lbs.
Hams Deadlift Plates adding up to 75 lbs. on each side

Quads Barbell Lunge Plates adding up to 50 lbs. on each side

Calves Farmer's Walk on Toes Kettlebells of 30 lbs.

Core Russian Twist Plate of 30 lbs.

Date: December 23rd, 2022 (12/23/22)

Time Spent: 35 minutes (50 minutes w/ everything)

Stretching: Indicate with an “X” the muscles stretched. (10 points)

Day 1
Back Chest Biceps Triceps Deltoids Hams Quads Calves Core

X X X X X X X X X

Date: Decmeber 23rd, 2022 (12/23/22)

Time Spent: 10 minutes (20 minutes w/ everything)

Student Name: Anna Kvitek

Free Weights Activity Log

Day 2
Muscle Group Exercise Type of Equipment
Back Bent-over Row Plates adding up to 70 lbs.
Chest Machine Fly Weight at 120
Biceps Zottoman Curl Dumbbells of 30 lbs.
Triceps Scull Crusher Plates adding up to 50 lbs.
Deltoids Front Raise Dumbbells of 30 lbs.
Hams Dumbbell Elevated Hip Thrust Dumbbells of 35 lbs.
Quads Goblet Squat Dumbbells of 35 lbs.
Calves Donkey Calf Raises Plates of 45 lbs.
Core Renegrade Row Dumbbells of 20 lbs.

Date: December 24th, 2022 (12/24/22)

Time Spent: 35 minutes (50 minutes w/ everything)

Day 2
Back Chest Biceps Triceps Deltoids Hams Quads Calves Core

X X X X X X X X X

Date: December 24th, 2022 (12/24/22)

Time Spent: 10 minutes (20 minutes w/ everything)

Student Name: Anna Kvitek

Free Weights Activity Log

Post Activity Questions

1. How did you do in achieving your goal? (2 points)

I did very well in achieving my goal.
2. What was your Rate of Perceived Exertion (how hard do you feel your worked on a scale of 1-10, 10
being as hard as you are able to – this is completely subjective, there is no right or wrong answer)?
(1 point)

I believe that my RPE was between 6 and 8 because I didn't want to over exert myself and cause a

3. What was your heart rate during the strength training each day? (2 points)

During activity, my heart rate fluctuates between 120 and 164.

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.

Anna Kvitek
X_____________________________________