Using the form found in the Heart Rate portfolio segment of this lesson, track a cardiovascular program for five days. Abide by the following guidelines:

Question

Please vary the activities and exercises throughout the time period.
Remember to spend at least 15 minutes stretching prior to any activity.
Keep careful track of date, duration of workout, type of workout, resting heart rate, heart rate during exercise, and heart rate following exercise.
You may use anything that will help you get to and maintain as close to your target heart rate as possible.
Some possible examples would be: running, swimming, basketball, soccer, high intensity rollerblading, and bicycling. Other types of exercise should be cleared with your instructor for permission before performing.
Please have a parent or guardian sign next to each workout to confirm its completion.

GPT-4o mini · Answer

Here's a sample cardiovascular program spread across five days, following your guidelines. Make sure to fill in your personal information and have a parent or guardian sign at the end of each day.

Cardiovascular Program Tracker

| Date | Duration | Type of Workout | Resting Heart Rate | Heart Rate During Exercise | Heart Rate Post Exercise | Guardian Signature | |------------|----------|----------------------|--------------------|---------------------------|--------------------------|--------------------| | Day 1: [Date] | 45 minutes | Running | [Your RHR] | [Your HR During] | [Your Post HR] | | | | | | | | | | | Stretching | 15 minutes | Dynamic & Static Stretches | | | | | | Notes: | | Felt good completing a steady pace with a final sprint. | | | | |

Total Notes:

Reflect on the week's activities and what you enjoyed or found challenging.
How did you feel overall about your cardiovascular fitness?
Consider any areas for improvement in your activities or recovery techniques.

Guardian Confirmation:

By signing below, I confirm that my child completed the cardiovascular program as outlined:

Signature: _______________________ (Parent/Guardian)

Date: ____________________________

Make sure to adjust the fields according to your personal data, and keep track of your heart rates accurately throughout your workouts!