Free Weights Activity log - Keeghan.pdf - Student Name Keeghan J Garcia Free Weights Activity Log Directions Answer both the pre-activity and post

Free Weights Activity log - Keeghan.pdf - Student Name...

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Unformatted text preview: Student Name: Keeghan J. Garcia 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) I am 13 yeas old. 2. What is your gender? (1 point) My gender is male. 3. What is your current weight and height? (1 point) My weight is 98.7 pounds and my height is 5 feet 2 inches. 4. On a scale of 1-10, 10 being as fit as possible, what would you rate your current level of fitness? (1 point) I would rate my level of fitness 8.27. 5. How often do you participate in strength training? Please be specific (2 points) I participate in strength training one to two times a week. 6. What was your resting heart rate each day? (2 points) My resting heart rate is about 65 beats per minute. 7. What would you like to accomplish during the two day activity? (2 points) I would like to accomplish working out primarily my legs and arms. Student Name: Keeghan J. Garcia 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 Single-arm Row Dumbbell Chest Barbell Bench Press Barbell Biceps Seated Alternating Hammer Curl Dumbbell Triceps One-Arm Tricep Extension Dumbbell Deltoids Upright Row Dumbbell Hams Dumbbell Deadlift Dumbbell Quads Dumbbell and Barbell Lunge Dumbbell and Barbell Calves Seated Dumbbell Calf Raise Dumbbell Core Russian Twist Dumbbell Date: 12/26 Time Spent: ~20 minutes Stretching: Indicate with an “X” the muscles stretched. (10 points) Day 1 Back Chest Biceps Triceps Deltoids Hams Quads Calves X X X X X X Date: 12/26 Time Spent: ~10 minutes Core Student Name: Keeghan J. Garcia Free Weights Activity Log Day 2 Muscle Group Exercise Type of Equipment Back Single-arm Row Dumbbell Chest Barbell Bench Press Barbell Biceps Seated Alternating Hammer Curl Dumbbell Triceps One-Arm Tricep Extension Dumbbell Deltoids Upright Row Dumbbell Hams Dumbbell Deadlift Dumbbell Quads Dumbbell and Barbell Lunge Dumbbell and Barbell Calves Seated Dumbbell Calf Raise Dumbbell Core Russian Twist Dumbbell Date: 12/27 Time Spent: ~20 minutes Day 2 Back Chest Biceps Triceps Deltoids Hams Quads Calves Core X X X X X X X X X Date: 12/27 Time Spent: ~10 minutes Student Name: Keeghan J. Garcia Free Weights Activity Log Post Activity Questions 1. How did you do in achieving your goal? (2 points) I did well. I was able to do more intense workouts with my arms and legs then I did with my other b 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) My Rate of Perceived Exertion was a 7.952 3. What was your heart rate during the strength training each day? (2 points) My heart rate during the strength training was 83 beats per minute on day 1 and 74 beats per minu 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. Keeghan J. Garcia X_____________________________________ ...
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