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Fitness Lifestyle Journal Name _________________________________________________ Date ___________________________________________________

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02.05 Fitness Test

Be sure to save a copy of this page. You will need it in 6.05!

Name _________________________________________________ Date of testing __________________________________________ 02.04 Body Mass Index __________ Waist Measurement (inches) _________

1. Check the chart for the standard for your age and record it in the first column. 2. Have your partner record your scores in the second column. 3. Read the fitness analysis in 2.07; record your goals for the end of the course. 4. Answer the reflection questions. 5. Complete the chart, attach in the assessment area, and submit to your instructor.

Fitness

Test Standard for

Your Age Score

Goal for

End of course Mile Run

Sit-and-Reach

Curl-ups

Pull-ups/ Push-ups

Reflection: 1. According to the chart comparing BMI and waist measurement to disease risk, are you underweight, normal, overweight, obesity I, obesity II, or obesity III? 2. How will practicing the mile run help you with your current physical activities? 3. How will practicing the sit and reach help you with your current physical activities? 4. In what ways can daily curl-ups help you with your current physical activities? 5. How can doing push-ups help you with your current physical activities?

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02.06 Shopping for a Stress Free Lifestyle

Record any stressors you checked yes for listing them from easiest to hardest to change.

Two changes to work on now: Todays date: _________________________________________________ 1. 2. Two changes to work on three weeks from todays date: Beginning date for these: ________________________________________ 1. 2. Two changes to work on six weeks from the above date: Beginning date for these: ________________________________________ 1. 2. Two changes to work on nine weeks from the above date: Beginning date for these: ________________________________________ 1. 2. Continue to work on these changes for the rest of your life. Make them a lifestyle choice.

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2.07 Fitness Goals Name ________________________________ Date ___________________ Compile the information in Module Two to complete your Fitness Lifestyle Design. Once completed, post a copy for your use and submit a copy to your instructor in the Assessment Area. 02.02 Nutritional Analysis Now: 3-week goal: 6-week goal: 9-week goal: End goal: 02.03 Activity Time Now: 3-week goal: 6-week goal: 9-week: End goal: 02.04 Body Mass Index Now: 3-week goal: 6-week goal: 9-week: End goal: 02.05 Fitness Analysis - Cardio Now: 3-week goal: 6-week goal: 9-week: End goal: 02.05 Fitness Analysis - Flexibility Now: 3-week goal: 6-week goal: 9-week: End goal: 02.05 Fitness Analysis - Abdominal Strength Now: 3-week goal: 6-week goal: 9-week: End goal: 02.05 Fitness Analysis - Upper body strength Now: 3-week goal: 6-week goal: 9-week: End goal: 02.06 Handling Stress See previous page of journal and submit 2.06 with your 2.07 goals.

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Name _______________________________ Beginning Date ____________

WORKOUT #1 (Sensational 60) Page 1

You will complete this log and submit it for Assessment 4.09. The workout plan is introduced and described in Lesson 3.03.

You should complete nine days of workout #1.

After three weeks or nine days of logged participation - submit a copy of these two pages to your instructor in the Assessment Area. Warm-up: Circle the activity you will do for your 5-10 minute warm-up:

Rope jumping Brisk walking Stationary bicycle riding Stationary rowing movement

Static Stretches:

1. Perform these exercises at least three times a week for a total of nine days. The amount of time to hold the position should be increased in small intervals from 20 seconds to 23 to 26, etc.

2. At the top of each column, enter the date you exercised. 3. Next to each exercise, list the number of seconds the stretch was held. Flexibility Exercises Dates

Seconds Held

Upper back Lower back Side Modified glutei Calf Modified hurdler Lying quad Chest/biceps Shoulder/biceps

Cardio: Your RHR ___________ Your THR ________ to ________ Add 15 minutes of cardio to the above warm-up and stretch routine. Circle the cardio activity you will do. Rope jumping Brisk-walking Biking Other___________ Rowing Jogging Stair stepping

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Name ______________________________________

Workout #1 (Sensational 60) page 2

1. Choose at least one exercise from each group to add to your routine. Circle those you will do.

2. Begin with one set of 12-20 repetitions. Record the number of set and reps next to each exercise.

3. Put the date at the top of each column. 4. At the end of nine days, submit the completed chart to your instructor in the

Assessment area.

Dont forget to follow up with your stretches and a cool down.

Muscular Strength Exercises Dates

Sets/Reps Quads/Hamstrings/Buttocks

Chair squat Lunge Wall sit

Chest/Biceps/Triceps Press-ups

Wall push-ups Flexed arm hang

Shoulders/Back Modified pull-ups Shoulder raise

Calves/Shins Heel raise

Abdominal Knee raises

Abdominal curl

Cool Down

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04.02 Continental Breakfast

Please use the information from the lesson to design three breakfasts that you would enjoy eating to start your day. Day One Day Two Day Three

How many fruits have you included? How many dairy products have you included? How many servings of bread have you included? How many servings of protein have you included? Are there any fats for which something else could be substituted?

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Name ______________________________ Beginning Date ____________

WORKOUT #2 (Super 60) Page 1

You will complete this log and submit it for Assessment 5.09. The workout plan is introduced and described in Lesson 4.03.

You should complete nine days of workout #2 Directions: Before beginning the Super 60, examine your last day of your Sensational 60. You may choose to keep the same warm-up, stretch, and cardio routine. However, you should try the new muscular strength and endurance exercises listed below. After nine days of participation, submit the three pages to your instructor in the Assessment Area. Warm Up: Circle the activity you will do for your 5-10 minute warm-up: Rope jumping Brisk walking Stationary bicycling Stationary rowing

Flexibility: - Dynamic Stretches

1. Perform these exercises at least three times a week for the nine days. 2. At the top of each column, enter the date you exercised. 3. Next to each exercise, list the number of reps. The number should be increased every few

days.

Flexibility Exercises Dates Repetitions (Reps) or Seconds Held

Upper back/ torso Lower back Side Glutei Calf Straddle Front Lunge Chest/biceps Shoulder/triceps

Cardio: Your RHR ___________ Your THR ________ to ________ Add 20-30 minutes of cardio to your warm-up and stretch routine. Circle the activity that you will do. Rope Jumping Stair Stepping Brisk walking Swimming; no gliding

Biking; no coasting Rollerblading Jogging Other_________________________

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WORKOUT #2 (Super 60) Page 2

Muscular Strength: 1. Choose at least one or two exercises from each group to add to your routine. Circle or check

those you will do. You may add exercises from each group when you choose to. 2. Begin with one set of four-eight repetitions. Record the number of set and reps next to each

exercise. For example, if you do one set of five reps, you should record 1/5. 3. Put the date at the top of each column.

Muscular Strength Exercises Dates Sets/Reps

Quads/Hamstrings/Buttocks Stationary lunges

Alternating rear lunges Alternating front lunges Traveling front lunges

Side squats Wide Stance squats

Hamstrings/Buttocks Hamstring curls Hip extensions

Outer thigh Side leg raises Side hip raises

Inner Thigh Side bent knee raises

Straddle raises Calf

Heel raises on step Chest/Shoulder/Triceps

Fly Press

Push-up Reverse push-up

Back One arm row

Pullovers Upper body lift

Opposite arm and leg lift Shoulder blade squeeze

Shoulders Lateral raise

Scissors

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WORKOUT #2 (Super 60) Page 3 Triceps

Triceps extension overhead Triceps extension

Biceps Curl

Hammer Abdominal

Crunch Rotating crunch

Knee tucks Alternating knee lifts

Cool Down

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04.04 Picnic Lunch Please use the information from the lesson to design two lunches that you would enjoy. Refer to a school lunch menu and record two lunches that include foods you like. Lunch One Lunch Two School Lunch One School Lunch Two

How many fruits have you included? How many dairy products have you included? How many servings of bread have you included? How many servings of protein have you included? Are there any fats for which something else could be substituted? What keeps you from eating lunch?

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4.06 Scavenger Hunt Chart

Product Name Nutrient Claim Prior Beliefs

Nutrition Fact to Support Claim Actual Nutrition Facts

Snacks & Drinks

1. Saltines 2. 3.

Fat Free

Total Fat 0

Meat

4. 5. 6.

Frozen Foods

7. 8. 9.

Dairy

10. 11. 12.

Bakery

13. 14. 15.

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04.08 Snack Delight

Based on your age and gender, how many daily calories do you need? _________________________________ What amount of the following nutrients do you need? Total Fat __________

Saturated Fat __________

Cholesterol __________

Total Carbs __________

Dietary Fiber __________

Protein __________

05.05 Cardio Activities

You will need a partner for the following activity. Print this page. Once completed, send the chart to your instructor. Submit the date you sent the assignment to your instructor as assignment 05.05.

1. Before beginning, rate how you think your walking form is: 1=poor, 2=fair, 3= good. 2. Explain and demonstrate good walking form to a partner. 3. The partner watches you walk about 30 meters. 4. Partner evaluates your form. 5. You respond to the questions at the bottom. 6. Submit the check sheet to your instructor in the Assessment area. Please include your

First and Last Name.

Name: Your Rating

Partner's Rating of You

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erect posture

fully exhale

chin up

shoulders pressed toward waist

hips are tucked

hips move forward and backward

eyes forward

arms swing forward and backward

step down on the back of your heels and roll onto your toes

Student Reflection Questions

1. What motion should your stride begin with?

2. How do you think neck strain can be avoided?

3. Which directions should your arms swing?

4. On which of the above do you need to work?

5. What can result if a tight fist is made while walking?

Name ___________________________________ Beginning Date ____________

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WORKOUT #3 (Stupendous 60) Page 1

You will complete the workouts on this log and submit it for Assessment 6.09.

This full three-week workout should include nine days for workout #3

Warm Up: Circle the activity performed for your 5-10 minute warm-up: Rope jumping Brisk walking Stationary bicycling Stationary rowing Other:_______________________

Flexibility:

Dates Week One Week Two Week Three

Fill in the names of the stretches that you have chosen for each muscle group. You may choose static or dynamic.

Stretches Repetitions (Reps) or Seconds Held

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WORKOUT #3 (Stupendous 60) Page 2 Cardio:

Your RHR ___________ Your THR ________ to ________ Perform at least 20-30 minutes of cardio exercise of your choice. Circle the cardio activity performed. Rope Jumping Stair Stepping Brisk walking Swimming; no gliding

Biking; no coasting Rollerblading Jogging Other_________________________

Muscular Strength: Choose at least one or two exercises from each group to create your routine. Record the number of set and reps next to each exercise. For example, if you do one set of 10 reps, you should record 1/10.

Dates Week One Week Two Week Three

Exercises Fill in the names of the exercises that you have chosen for each muscle group.

Sets/Reps Quadriceps Hamstrings Buttocks

Outer thigh

Inner Thigh Calf

Chest

Triceps

Back

Shoulders

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Abdominal

WORKOUT #3 (Stupendous 60) Page 3

Cool Down:

Circle the activity performed for your 5-10 minute cool-down in addition to repeating your stretches: Rope jumping Brisk walking Stationary bicycling Stationary rowing Other:_______________________

Evaluating the effectiveness of warming up and cooling down:

1. Explain the effectiveness of your warm-up in relation to your exercise performance.

2. Explain the effectiveness of your cool-down in relation to recovery from exercise.

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06.05 Final Fitness Evaluation

Name _________________________________________________ Date of testing __________________________________________

1. Check the chart for the standard for your age and record it in the first column. 2. Record the standard for each test from 02.05. 3. Look back at lessons 02.05 and 02.07. Record these scores in column two and four. 4. Have your partner record your scores from 06.05 in column three. 5. Answer the reflection questions. 6. Complete the chart, attach in the assessment area, and submit to your instructor.

Column 1 Column 2 Column 3 Column 4

Fitness Test

Standard for

Your Age

Score from 02.05

Score Today 06.05

Goal from 02.07 for the End of Course

Mile Run

Sit-and-Reach

Curl-ups

Pullups/ Pushups

Reflection:

1. Did you meet your goal? If so, describe three activities from the class that helped you meet your goal. If not, provide three reasons why. 2. Explain how practicing for each of the four fitness tests has helped improve your performance in your current physical activities.

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06.07 In-room Movie Calories Consumed Versus Energy Expended You should have entered all of your daily activities into the energy calculator located on the 6.07 activity page. You will need your food diary from 3.04 to complete this assignment. 1. According to your results from the energy calculator, record the total number of Calories you use each day: ___________________________. 2. According to the results from your food diary, record the total number of Calories you consume each day: _______________________. 3. Analyze your results: At your current rate of energy consumption versus energy expenditure, determine how fast your body will either lose or gain one pound of fat. 4. Regardless of your desires, what could you do to safely gain weight over time? 5. Regardless of your desires, what could you do to safely lose weight over time?