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Activity Journal One: Part One: Fitness Snapshot

The document provides instructions for a student to complete a 4-day activity journal. It includes charts to log daily physical activities over a 4 day period, including date, activity, duration and notes. It also includes reflective questions about lifelong physical activities and commitment strategies. The student is asked to calculate their resting heart rate, maximum heart rate and target heart rate zone.

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Sammy 24
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126 views7 pages

Activity Journal One: Part One: Fitness Snapshot

The document provides instructions for a student to complete a 4-day activity journal. It includes charts to log daily physical activities over a 4 day period, including date, activity, duration and notes. It also includes reflective questions about lifelong physical activities and commitment strategies. The student is asked to calculate their resting heart rate, maximum heart rate and target heart rate zone.

Uploaded by

Sammy 24
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOC, PDF, TXT or read online on Scribd
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Activity Journal One

Instructions: Please complete part one and part two of this activity journal and submit in
lesson 01.06.

Part One: Fitness Snapshot

Complete the chart showing a four-day snapshot of your daily activity during your time in this
course. You do not need to record your activity for every day in the course—just one four-day
chunk!
 This chart is meant to show your instructor a four-day snapshot of your typical activity
patterns. (As a reminder, you should be active for an average of 60 minutes per day, but
this can be broken up and chunked over the day. This is a minimum, and it is possible
that you will go over.)
 You should have a minimum of 240 minutes of physical activity logged.
 This chart is not meant to record your physical activity for every day that you are in the
course.
 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.
 This log will be submitted in lesson 01.06.

Day Activity Total Activity Time Notes

EXAMPLES

Two Days Ago weight training club at 45 minutes I increased my bench


school max by five pounds
during a non-stop
circuit

Yesterday cheerleading practice 60 minutes basketball season

walked home from 15 minutes carried a heavy


practice backpack for .6 miles
Day Activity Total Activity Time Notes

Today cheered at game 120 minutes We lost. 

Tomorrow run 30 minutes I will run/walk 2 miles


—slow pace for me.

paddle boarding 45 minutes I am headed to the


beach and am renting
a board.

Total Minutes 315 minutes

Two Days Ago

Yesterday

Today

Tomorrow

Total Minutes—You
must log a minimum
of 240 total minutes.

Part Two: Reflection


Complete both charts.

1. Reflect on your physical activity from the past two weeks.


 Choose two recent activities that you think could become lifelong activities.
 Your choices do not have to be listed on the chart in part one.
 Why is each activity a good lifetime activity?
o Explain why each activity lends itself to being something you can do over your
lifetime.
o Explain how each activity may need to be adjusted as you age.

Activity Why is this a good lifetime activity?

EXAMPLES

Weightlifting I lift for the team after school, but I think this
activity could be modified throughout life to
include various locations, including home, and
low weights.

Bike riding I see a lot of elderly people riding bikes. They


ride more slowly and use three-wheelers, but
they are still moving and being active.

Activity One:

Activity Two:

2. Complete each row in the chart below to describe your commitment to GROW.
Commitment Device Details Rate Yourself

(How did you use this On a scale of 1–5 (a 5 means


device?) you nailed it), rate how
effective this device was for
keeping you motivated.

EXAMPLES

Go public: Tell friends and I told my mom, brother, and 5—This one worked for me. I
family about your fitness friends (Sam and Roy) that I liked having a partner to work
goals. See if someone will join have to be more active for with and my mom to remind
you in your journey! this class. Sam and I text (nag) me.
often to meet up for a walk or
bike ride.

Reward yourself: Have regular I went on a long bike ride last 2—I think I need to include
milestones to reach and ways week (12 miles) and more small and creative
to celebrate. Example: “If I rewarded myself by watching rewards along the way. I only
avoid junk food all week, I will
three episodes of my favorite tried this one time.
reward myself with a day at
show when I got back.
the beach.”

Go public: Tell friends and


family about your fitness
goals. See if someone will join
you in your journey!

Reward yourself: Have regular


milestones to reach and ways
to celebrate. Example: “If I
avoid junk food all week, I will
reward myself with a day at
the beach.”
Commitment Device Details Rate Yourself

(How did you use this On a scale of 1–5 (a 5 means


device?) you nailed it), rate how
effective this device was for
keeping you motivated.

One step at a time: Create


small, attainable fitness goals.
These should be things you
really want to do. Example:
“I’ll practice dance tutorials
for my favorite song until I’ve
learned the entire routine.”

Write it down: Keep track of


your progress and activity. You
can use apps, fit bands, or go
old school with paper and
pencil.

Part Three: Heart Rate Calculation

Use the heart rate calculator located in the course to complete the following:

1. My resting heart rate is _________ beats per minute.

2. My maximum heart rate is ________ beats per minute.

3. My target heart rate zone (50%-85%) ranges from ____________ to ___________ beats
per minute.

Rubric
Activity Journal Rubric
Excellent Good Needs Poor
Improvement

Part One: 45–50 40–44 points 35–39 points 0–34 points


Activity points
 Most exercise  Some exercise  Few exercise
Snapshot s are s are moderate s are
 All exercise
s are moderate to to vigorous moderate to
moderate to vigorous intensity. vigorous
vigorous intensity.  At least 190 intensity.
intensity.  At least 215 activity  At least 180
 At activity minutes are activity
least 240 minutes are recorded. minutes are
activity recorded. recorded.
minutes are
recorded.

Part Two: 23–25 points 20–24 points 17–19 points 0–16 points
Reflection
Reflection Reflection Reflection Reflection
responses are responses responses are responses are
complete and are mostly mostly complete incomplete or
thoughtfully complete and but lack detail inaccurate.
detailed and adequately and support.
supported. detailed and
supported.

Part 23–25 points 20–24 points 17–19 points 0–16 points


Three:
Heart rate Heart rate and Heart rate and Heart rate and
Heart and target target heart
target heart rate target heart rate
Rate heart rate rate zone are
zone are zone are not
Calculatio zone are recorded and
recorded and recorded and/or
n recorded moderately
and slightly inaccurate. completely
accurate. inaccurate. inaccurate.

Total
Possible:
100

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