Homework answers / question archive / EXERCISE 1 Exercise logs for physical wellness and education: 5 to 7 DAY EXERCISE LOGS Student’s name Institutional affiliations Date Exercise Log # 3 Name_____________________________ Section # ______ Start Date ___________ End Date ________ I

EXERCISE 1 Exercise logs for physical wellness and education: 5 to 7 DAY EXERCISE LOGS Student’s name Institutional affiliations Date Exercise Log # 3 Name_____________________________ Section # ______ Start Date ___________ End Date ________ I

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EXERCISE 1 Exercise logs for physical wellness and education: 5 to 7 DAY EXERCISE LOGS Student’s name Institutional affiliations Date Exercise Log # 3 Name_____________________________ Section # ______ Start Date ___________ End Date ________ I. Cardio Respiratory Endurance Day Type of Exercise Duration (Time) 1 Jumping Rope 1 hour Intensity THR/RPE (Peak Target Heart Rate or Rate of Perceived Exertion) THR 2 Dancing 1 hour 15 minutes THR 3 Swimming 1 hour THR 4 Playing basketball 1 hour 30 minutes THR 5 Jogging 40 minutes RPE 6 Stair Climbing 20 minutes THR 7 High-Intensity Interval 1 hour Training (HIIT) THR Descriptive Comment I could hold my gasp for a better time of the exercising process. II. Muscular Strength/Endurance Number of Sets: 4 Rest Period: End of every set Exercise Sunday Wt/Reps Wednesday Thursday Wt/Reps Wt/Reps Friday Wt/Reps Saturday Wt/Reps Cycling Burpees Light / / Weight/High Reps / Light / Weight/High Reps / / Light Weight/High Reps / / / Light / Weight/High Reps / / / / / / / / / / / / / Light / Weight/High Reps / / Rowing / / Pushups / / / / / Body Weight squats / / / Lifting weights Light / Weight/High Reps / / / / Hill climbing with loads / Light / Weight/High Light / Weight/High Reps / / Swimming Sit-ups Monday Wt/Reps / Tuesday Wt/Reps Light / Weight/Hig h Reps / Light Weight/Hig h Reps / / / / Exercise Sunday Wt/Reps Monday Wt/Reps Tuesday Wt/Reps Wednesday Thursday Wt/Reps Wt/Reps Friday Wt/Reps Saturday Wt/Reps Light / Weight/Hig h Reps / Light Weight/Hig h Reps Reps Digging / / / / / Playing soccer / / / / / Descriptive Strength Comments for the week: I felt more strength within my muscles after successfully completing the week’s exercise. III. Flexibility Number of Sets: 4 Reps: 20 Duration: 1 hour 45 minutes Check each exercise performed Exercise Yoga Dynamic stretching Cycling Dancing Swimming Hill walking Sit-ups Squats Climbing stairs Glute stretch Side bend Hip flexor Walking with resistance bands Race walking Monday ? ? Tuesday Wednesday Thursday ? Friday ? Saturday ? ? ? ? ? ? ? ? ? Sunday ? ? ? ? ? ? ? ? ? ? ? Descriptive Flexibility Comments for the week: The workouts made me feel relaxed in my muscles. I could move comfortably in all directions without struggles. However, I felt some crucial joints on my arms tired, fatigued, and unable to move immediately after the exercises ended. Soon afterward, I felt comfortable, and the subsequent days became more manageable. Exercise Log # 4 Name_____________________________ Section # ______ Start Date ___________ End Date ________ I. Cardio Respiratory Endurance Intensity THR/RPE (Peak Target Heart Rate or Rate of Perceived Exertion) THR Day Type of Exercise Duration (Time) 1 Jumping Rope 1 hour 2 Dancing THR 3 Swimming 1 hour 15 minutes 1 hour 4 Playing basketball THR 5 Jogging 1 hour 30 minutes 40 minutes 6 Stair Climbing 20 minutes THR 7 High-Intensity Interval Training (HIIT) 1 hour THR THR RPE Descriptive Comment After the week’s exercise, I felt full of gasp to do almost all of my exercises without feeling tired. II. Muscular Strength/Endurance Number of Sets: 4 Rest Period: After each set Exercise Sunday Wt/Reps Cycling Light / Weight/High Reps / / Sit-ups Heavy / weight/Low reps / Light Weight/High Reps / / Burpees / / / Rowling / Pushups / Body Weight squats Light / Weight/High Reps / Light / Weight/High Reps / / / Lifting weights Heavy weight/Low reps / / Hill climbing with loads / Swimming Monday Wt/Reps / Tuesday Wt/Reps / / Wednesday Thursday Wt/Reps Wt/Reps Friday Wt/Reps Saturday Wt/Reps / / / / Light Weight/Hig h Reps / Light / / Weight/High Reps / Light / Weight/High Reps / / / / / / / / / / Heavy / weight/Low reps / / / / Light / Weight/High / / / Exercise Sunday Wt/Reps Monday Wt/Reps Tuesday Wt/Reps Wednesday Thursday Wt/Reps Wt/Reps Friday Wt/Reps Saturday Wt/Reps / / / / Heavy weight/Low reps / Reps Digging / / / Playing soccer / / / / Descriptive Strength Comments for the week: The week was difficult exercising week give the many heavy weights and low reps during the period. However, I felt stronger and stronger as I successfully completed the day’s exercises. III. Flexibility Number of Sets: 4 Reps: 15 Duration: 1 hour 30 minutes Check each exercise performed Exercise Yoga Dynamic stretching Cycling Dancing Swimming Hill walking Sit-ups Squats Climbing stairs Glute stretch Side bend Hip flexor Walking with resistance bands Race walking Monday ? ? Tuesday Wednesday Thursday ? Friday ? Saturday ? ? ? ? ? ? ? ? ? Sunday ? ? ? ? ? ? ? ? ? ? ? Descriptive Flexibility Comments for the week: The week’s exercising went smooth except for the hill walking, which flexibility never helped. Nonetheless, I felt more flexible participating in all of the exercises with lesser struggles. Exercise Log # 5 Name_____________________________ Section # ______ Start Date ___________ End Date ________ I. Cardio Respiratory Endurance Duration (Time) Intensity THR/RPE (Peak Target Heart Rate or Rate of Perceived Exertion) THR Day Type of Exercise 1 Jumping Rope 2 Dancing 3 Swimming 1 hour 15minutes 1 hour 30 minutes 1 hour 4 Playing basketball 1 hour RPE 5 Jogging 45 minutes RPE 6 Stair Climbing 20 minutes THR 7 High-Intensity Interval Training (HIIT) 1 hour 15 minutes THR THR THR Descriptive Comment For I felt at peace with my heartbeat during the exercises. I felt minimal difficulty breathing, and I improved on the duration of time spent on the exercises. II. Muscular Strength/Endurance Number of Sets: 5 Rest Period: At the end of every set. Exercise Sunday Wt/Reps Monday Wt/Reps Cycling / Swimming / Light / Weight/High Reps / / Light Weight/Hig h Reps / Sit-ups / / / / Burpees / Light / / Weight/High Reps / Light / Weight/High Reps / / Heavy weight/Low reps / / / / Rowling / / / Pushups Light / Weight/High Reps / / Light / Weight/Hig h Reps / / Heavy weight/Low reps / / / / / / / / / / / Light / Weight/High Reps / / / / Light / Weight/High / Body Weight squats Lifting weights Hill climbing with loads Heavy / weight/Low reps / / Tuesday Wt/Reps Wednesday Thursday Wt/Reps Wt/Reps Friday Wt/Reps Saturday Wt/Reps / Exercise Sunday Wt/Reps Monday Wt/Reps Tuesday Wt/Reps Wednesday Thursday Wt/Reps Wt/Reps Friday Wt/Reps Saturday Wt/Reps / / / / Light / Weight/Hig h Reps Reps Digging Playing soccer Heavy / weight/Low reps / Light Weight/High Reps Light / Weight/High Reps / / Descriptive Strength Comments for the week: I felt my strength growing on a daily basis. I felt strong enough after completing the allocated time for the exercise. III. Flexibility Number of Sets: 5 Reps: 20 Duration: 1 hour 45min Check each exercise performed Exercise Monday Tuesday Wednesday Thursday Yoga ? ? ? ? Dynamic stretching ? ? ? Cycling ? ? Dancing Swimming ? Hill walking Sit-ups ? ? ? ? Squats Climbing stairs Glute stretch ? ? Side bend ? Hip flexor Walking with resistance bands Race walking ? ? ? Descriptive Flexibility Comments for the week: I felt comfortable doing all the moves. Friday ? Saturday ? ? ? Sunday ? ? ? ? ? ? ? ? ? ? ? Exercise Log # 6 Name_____________________________ Section # ______ Start Date ___________ End Date ________ I. Cardio Respiratory Endurance Duration (Time) Intensity THR/RPE (Peak Target Heart Rate or Rate of Perceived Exertion) RPE Day Type of Exercise 1 Jumping Rope 2 Dancing 3 Swimming 1 hour 15minutes 1 hour 30 minutes 1 hour 4 Playing basketball 1 hour THR 5 Jogging 45 minutes RPE 6 Stair Climbing 20 minutes RPE 7 High-Intensity Interval Training (HIIT) 1 hour 15 minutes RPE RPE THR Descriptive Comment I felt at ease doing the timed exercises. I felt comfortable continuing. II. Muscular Strength/Endurance Number of Sets: 5 Rest Period: At the end of each set Exercise Sunday Wt/Reps Monday Wt/Reps Tuesday Wt/Reps Cycling Light Weight/High Reps / Heavy weight/Low reps / Light / Weight/High Reps / / Swimming Sit-ups Wednesday Thursday Wt/Reps Wt/Reps Saturday Wt/Reps / Light / Weight/Hig h Reps Heavy / Light weight/Low Weight/Hig reps h Reps / / / / / Burpees Light / Weight/High Reps / / / Rowling / / Light / Weight/High Reps / / Pushups / / Light Weight/High Reps / / Body Weight squats / / Lifting weights Heavy / weight/Low reps / / Hill climbing with loads Friday Wt/Reps / Light / / Weight/High Reps / Heavy / weight/Low reps / / / / / Light Weight/Hig h Reps / Light / Weight/Hig h Reps / / / Light Weight/Hig Heavy weight/Low reps / Exercise Sunday Wt/Reps Monday Wt/Reps Tuesday Wt/Reps Wednesday Thursday Wt/Reps Wt/Reps Friday Wt/Reps Saturday Wt/Reps h Reps Digging / / / Playing soccer / Heavy Heavy weight/Low weight/Low reps reps / / / / Heavy / weight/Low reps / Heavy weight/Low reps Descriptive Strength Comments for the week: My muscular strength and endurance improved significantly throughout the week. I could lift heavier objects using minimal effort, participate in the exercises daily, and engage in strength-demanding exercises with much ease. III. Flexibility Number of Sets: 4 Reps: 20 Duration: 2 hours Check each exercise performed Exercise Yoga Dynamic stretching Cycling Dancing Swimming Hill walking Sit-ups Squats Climbing stairs Glute stretch Side bend Hip flexor Walking with resistance bands Race walking Monday ? ? ? ? ? ? ? ? ? ? ? ? Tuesday Wednesday Thursday ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? Friday ? ? ? ? ? ? ? ? ? ? ? Saturday ? ? ? ? ? ? ? ? ? ? ? ? ? Sunday ? ? ? ? ? ? ? ? ? ? ? Descriptive Flexibility Comments for the week: Engaging in several flexibility exercising activities made me more flexible in completing several exercises in the week successfully. 5 to 7 DAY EXERCISE LOGS Please see “exercise log examples” in Module #4 assignments if you need help completing this form Exercise Log # 7 Name_____________________________ Section # ______ Start Date ___________ End Date ________ I. Cardio Respiratory Endurance Day Type of Exercise Duration (Time) 1 Jumping Rope 30 minutes 2 Dancing 20 minutes 3 Swimming 30 minutes 4 Playing basketball 1 hour 5 Jogging 30 minutes 6 Stair Climbing 10 minutes 7 High-Intensity Interval Training (HIIT) 30 minutes Intensity THR/RPE (Peak Target Heart Rate or Rate of Perceived Exertion) Rate of Perceived Exertion Peak Target Heart Rate Rate of Perceived Exertion Rate of Perceived Exertion Rate of Perceived Exertion Peak Target Heart Rate Rate of Perceived Exertion Descriptive Comment I felt an increase in my heartbeat. My heartbeat increased, and I felt like my heart was going to come out of my chest. I felt tired and unable to breathe properly. My heartbeat increased, and I felt like resting every 5 or 10 minutes of the game. I felt breathless after the exercise. There was an urgent shut in my breathing. I felt like my lungs are shutting down. II. Muscular Strength/Endurance Number of Sets: 3 Rest Period: After each set Exercise Sunday Wt/Reps Cycling Burpees Light / / Weight/High Reps / Light / Weight/High Reps / / Light Weight/High Reps / / / Rowling / / / Pushups / / / Body Weight squats / / / Light / / Weight/High Reps / Light / Weight/High Reps / / Heavy weight/Lo w reps / / / Lifting weights / / Hill climbing with loads Light / Weight/High Reps / / Digging / Swimming Sit-ups Monday Wt/Reps / Tuesday Wt/Reps Wednesday Thursday Wt/Reps Wt/Reps Friday Wt/Reps Saturday Wt/Reps / / / / / / / / / / / / / / / / / Light Weight/Hig h Reps / Light / / Weight/High Reps / Light / Weight/High / / / / Exercise Sunday Wt/Reps Monday Wt/Reps Tuesday Wt/Reps Wednesday Thursday Wt/Reps Wt/Reps Friday Wt/Reps Saturday Wt/Reps Reps Playing soccer / / / / / Light / Weight/Hig h Reps Descriptive Strength Comments for the week: After completing the days’ exercises, my body strength went down. In most cases, I felt weak in the muscles and could not lift even the lightest weights. However, after taking a rest, I could lift heavier objects. I felt re-energized after the rests and a higher level of strength accumulation in the muscles. I felt I could lift anything after completing the one-week exercise on strength and muscle endurance. III. Flexibility Number of Sets: 3 Reps: 10 Duration: 30 minutes Check each exercise performed Exercise Yoga Dynamic stretching Cycling Dancing Swimming Hill walking Sit-ups Squats Climbing stairs Glute stretch Side bend Hip flexor Walking with resistance bands Race walking Monday ? Tuesday Wednesday Thursday ? ? ? ? Friday Saturday Sunday ? ? ? ? ? ? ? ? ? ? ? ? ? Descriptive Flexibility Comments for the week: I felt numbness in my muscles after the exercise. Movement became difficult throughout the week. Exercise Log # 8 Name_____________________________ Section # ______ Start Date ___________ End Date ________ I. Cardio Respiratory Endurance Day Type of Exercise 1 Jumping Rope Intensity THR/RPE Duration (Peak Target Heart (Time) Rate or Rate of Perceived Exertion) 40 minutes THR 2 Dancing 30 minutes RPE 3 Swimming 40 minutes THR 4 Playing basketball RPE 5 Jogging 1 hour 15 minutes 40 minutes 6 Stair Climbing 15 minutes THR 7 High-Intensity Interval Training (HIIT) 40 minutes RPE THR Descriptive Comment After I completed each workout, my heartbeat increased due to increased blood pressure from the exercises. Immediately after I finished each of the exercises, I had difficulty breathing in and out. I felt as if my lungs were shutting down. However, after taking a good rest, I felt stronger in the subsequent exercises. II. Muscular Strength/Endurance Number of Sets: 2 Rest Period: 10 minutes after each set Exercise Sunday Wt/Reps Cycling Burpees Light / / Weight/High Reps / Light / Weight/High Reps / / Light Weight/High Reps / / / Rowling / / Pushups / / Body Weight squats / Lifting weights Light / Weight/High Reps / / Hill climbing with loads Heavy weight/Low reps / / Digging / Swimming Sit-ups Monday Wt/Reps / Tuesday Wt/Reps Wednesday Thursday Wt/Reps Wt/Reps Friday Wt/Reps Saturday Wt/Reps / / / / / / Light Weight/Hig h Reps / / / / / / Light / Weight/High Reps / / / / Light Weight/High Reps / / Light / Weight/Hig h Reps / / / Heavy weight/Low reps / / / / / / / / / / / / Heavy / weight/Low reps / / Heavy weight/Low Exercise Sunday Wt/Reps Monday Wt/Reps Tuesday Wt/Reps Wednesday Thursday Wt/Reps Wt/Reps Friday Wt/Reps Saturday Wt/Reps reps Playing soccer / / / / / Heavy / weight/Lo w reps Descriptive Strength Comments for the week: I felt weakness in my arms and limbs at some point in the week. I felt like stopping the exercising activity. III. Flexibility Number of Sets: 3 Reps: 10 Duration: 30 minutes Check each exercise performed Exercise Yoga Dynamic stretching Cycling Dancing Swimming Hill walking Sit-ups Squats Climbing stairs Glute stretch Side bend Hip flexor Walking with resistance bands Race walking Monday ? Tuesday Wednesday Thursday ? ? Friday Saturday ? ? Sunday ? ? ? ? ? ? ? ? ? ? ? ? Descriptive Flexibility Comments for the week: Engaging myself in the week’s flexibility exercises made me feel that I can move my body in any direction without forcing. The week’s exercise made me feel lighter and ready to try new moves in the exercising activity. Exercise Log # 9 Name_____________________________ Section # ______ Start Date ___________ End Date ________ I. Cardio Respiratory Endurance Day Type of Exercise Duration (Time) 1 Jumping Rope 45 minutes Intensity THR/RPE (Peak Target Heart Rate or Rate of Perceived Exertion) THR 2 Dancing 40 minutes RPE 3 Swimming 30 minutes THR 4 Playing basketball 1 hour RPE 5 Jogging 45 minutes THR 6 Stair Climbing 15 minutes THR 7 High-Intensity Interval Training (HIIT) 45 minutes RPE Descriptive Comment After the week’s exercise, I felt energized to participate in the exercise without gasping for breath early. II. Muscular Strength/Endurance Number of Sets: 3 Rest Period: During the end of every set Exercise Sunday Wt/Reps Monday Wt/Reps Cycling / Swimming Wednesday Thursday Wt/Reps Wt/Reps Friday Wt/Reps Saturday Wt/Reps / / / / / Light / Weight/High Reps / / / / Sit-ups / / / / / Burpees / / / Rowling / / / Light / Weight/High Reps / / Light / Weight/Hig h Reps / Light Weight/Hig h Reps / / Pushups / / / / / / Lifting weights Light / / Weight/High Reps / Light / Weight/High Reps / / Light / Weight/Hig h Reps / / / / Hill climbing with loads / / / / Light / Weight/High Reps / / Digging / / / / / Light Weight/Hig h Reps Body Weight squats Tuesday Wt/Reps / / Exercise Sunday Wt/Reps Monday Wt/Reps Playing soccer Light / Weight/High Reps Tuesday Wt/Reps Wednesday Thursday Wt/Reps Wt/Reps Friday Wt/Reps Saturday Wt/Reps / / / / / Descriptive Strength Comments for the week: I felt strong enough to lift lighter objects during the exercising. However, after the week, I felt stronger lifting heavier objects weighing 60 kilograms. III. Flexibility Number of Sets: 3 Reps: 15 Duration: 1 hour 30 minutes Check each exercise performed Exercise Yoga Dynamic stretching Cycling Dancing Swimming Hill walking Sit-ups Squats Climbing stairs Glute stretch Side bend Hip flexor Walking with resistance bands Race walking Monday Tuesday Wednesday Thursday ? ? Friday ? Saturday Sunday ? ? ? ? ? ? ? ? ? ? Descriptive Flexibility Comments for the week: I felt comfortable doing the 1 hour 30 minutes exercises. I felt more flexible after the week’s exercise. Exercise Log # 10 Name_____________________________ Section # ______ Start Date ___________ End Date ________ I. Cardio Respiratory Endurance Day Type of Exercise Duration (Time) 1 Jumping Rope 1 hour Intensity THR/RPE (Peak Target Heart Rate or Rate of Perceived Exertion) THR 2 Dancing 40 minutes RPE 3 Swimming RPE 4 Playing basketball 1 hour 15 minutes 1 hour 5 Jogging RPE 6 Stair Climbing 1 hour 15 minutes 40 minutes 7 High-Intensity Interval Training (HIIT) 50 minutes THR THR RPE Descriptive Comment I felt a bit comfortable during the exercises. I felt no need for an immediate rest after the exercises. II. Muscular Strength/Endurance Number of Sets: 3 Rest Period: 2 hours Exercise Sunday Wt/Reps Monday Wt/Reps Tuesday Wt/Reps Wednesday Thursday Wt/Reps Wt/Reps Friday Wt/Reps Saturday Wt/Reps Cycling Swimming Light / Weight/High Reps / / / / / / / / / / / / Sit-ups / / / / / / Light / Weight/High Reps / / Burpees / / Rowling / / / Light / Weight/High Reps / / / / Pushups / / / / / Body Weight squats / / / Lifting weights Light / Weight/High Reps / / Light / Weight/High Reps / / / / / Hill climbing with loads / / / / Light / Weight/High Reps / / Digging / / / / / Playing soccer / / / / / Light Weight/Hig h Reps / / Light Weight/Hig h Reps Descriptive Strength Comments for the week: I felt insignificant difficulties lifting heavier objects. / III. Flexibility Number of Sets: 4 Reps: 20 Duration: 1 hour Check each exercise performed Exercise Monday Tuesday Wednesday Thursday Friday Saturday Sunday Yoga ? ? ? ? ? Dynamic stretching ? ? Cycling Dancing ? ? ? Swimming Hill walking Sit-ups ? Squats ? Climbing stairs Glute stretch ? Side bend ? Hip flexor Walking with resistance bands ? Race walking ? Descriptive Flexibility Comments for the week: I felt more at ease doing the exercises. My body felt lesser restrictions while doing the exercises. Descriptive additional comments: The exercises made my body muscles stronger and more flexible. Moreover, my cardio respiratory endurance improved significantly since my heart beat increases slightly after a vigorous exercise.