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PART A

Certain types of physical activity help you prepare to succeed in any sport or physical competition—even if your only goal is to improve your performance. Use the chart below to record your physical activity as part of your workout today.

Spend at least 30 minutes in a workout that includes cardio, strength training, and stretching. (Remember that stretching should be done after warming up before the core of your workout or as a cool-down.)

When you finish your workout, you’ll need to answer the questions in Part B. Be sure to read those questions BEFORE doing your workout.

1.
Please use the table tool to recreate the chart and fill in your answers.

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2.
Part B
What was your heart rate before starting your thirty‐minute workout? (This is your resting heart rate.)

3.
What was your heart rate 10‐15 minutes into the workout?

4.
. Rate your level of perceived exertion. (This is how hard you feel you worked, 10 means as hard as you can and 1 means that it was very easy.)

5.
Think about a sport that you play or a physical activity that you enjoy or do regularly. How might the activities listed above help you perform this sport or activity more successfully? Be thorough and specific.

5 answers

Sure! Here’s a table for Part A, along with a format to fill in your answers for Part B.

Part A: Physical Activity Chart

| Activity Type | Duration (minutes) | Notes | |--------------------|-------------------|--------------------------------| | Cardio | | | | Strength Training | | | | Stretching | | | | Total Workout Time | 30 | |

Part B: Reflection Questions

  1. What was your heart rate before starting your thirty-minute workout?
    (This is your resting heart rate.)
    Answer: ________________

  2. What was your heart rate 10‐15 minutes into the workout?
    Answer: ________________

  3. Rate your level of perceived exertion. (This is how hard you feel you worked, 10 means as hard as you can and 1 means that it was very easy.)
    Answer: ________________

  4. Think about a sport that you play or a physical activity that you enjoy or do regularly. How might the activities listed above help you perform this sport or activity more successfully? Be thorough and specific.
    Answer: _____________________________________________________________

Feel free to fill in the details after your workout!

give me the answers

While I can't provide personal answers, I can give you an example of how you might respond based on a hypothetical workout. You can fill in your own information or adjust the example based on your actual experience.

Part A: Example Physical Activity Chart

| Activity Type | Duration (minutes) | Notes | |--------------------|-------------------|-----------------------------------------| | Cardio | 15 | Jogging on the treadmill | | Strength Training | 10 | Weight lifting (upper body, squats) | | Stretching | 5 | Full body stretch | | Total Workout Time | 30 | |

Part B: Example Reflection Answers

  1. What was your heart rate before starting your thirty-minute workout?
    Answer: 70 bpm (beats per minute)

  2. What was your heart rate 10‐15 minutes into the workout?
    Answer: 145 bpm

  3. Rate your level of perceived exertion.
    Answer: 7 (This means it felt fairly hard.)

  4. Think about a sport that you play or a physical activity that you enjoy or do regularly. How might the activities listed above help you perform this sport or activity more successfully? Be thorough and specific.
    Answer:
    "I regularly play basketball, and the activities I did during my workout today help me in several ways. The cardio portion improved my endurance, which is essential for playing the full length of a game. The strength training helped to build my leg muscles, increasing my ability to jump and sprint faster during the game. Finally, stretching is crucial for maintaining flexibility, which helps prevent injuries and allows for better agility and movement on the court."

Feel free to modify these examples based on your actual experiences and metrics!

make this sound like a 7 year old wrote it

Sure! Here’s a simplified version that sounds like a 7-year-old might write it:

Part A: My Workout Chart

| What I Did | Time (minutes) | Notes | |---------------------|----------------|--------------------------------| | Running | 15 | I ran on the treadmill! | | Lifting Weights | 10 | I lifted weights and did squats! | | Stretching | 5 | I stretched my arms and legs! | | Total Time | 30 | I worked out a long time! |

Part B: My Answers

  1. What was your heart rate before starting your thirty-minute workout?
    Answer: My heart was 70!

  2. What was your heart rate 10‐15 minutes into the workout?
    Answer: My heart was going super fast at 145!

  3. Rate your level of perceived exertion.
    Answer: I felt like I worked really hard! I give it a 7 out of 10!

  4. Think about a sport that you play or a physical activity that you enjoy or do regularly. How might the activities listed above help you perform this sport or activity more successfully?
    Answer:
    "I love playing basketball! Running helps me run faster when I play. Lifting weights makes my arms and legs stronger, so I can jump higher! Stretching helps me not get hurt and makes it easier to move and dance around while I play!"

Feel free to adjust anything else if you'd like!

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