You can copy the chart below or create your own using the template. Be sure to fill in all the blanks to record your actions and requirements accurately.

Question

Here is a quick walkthrough video to help you complete your log - CLICK HERE FOR VIDEO.
Week #7

Frequency

Type

Time

Intensity

Day

What did you do?

Total

Low - Medium - High

RPE or Heart Rate

Monday

Tuesday

Wednesday

Thursday

Friday

2.
Please record and upload a 2-minute video of your daily workout routine.

In your video, make sure to:

Show the exercises you’re doing clearly.
Mention the types of exercises.
Share how many reps or sets you complete.
Include any equipment you use.
Have fun, and get moving! 💪🎥

3.
Review your workouts: Look at your exercises or activities from this week and determine the category (Cardiovascular Exercise, Strength Training, Flexibility and Stretching, Sports and Outdoor Activities) they belong to. If they fit into more than one category, please explain why.

4.
Mental and Emotional Impact:
How did your physical activities affect your mental and emotional well-being? Provide specific examples.

Answer 1

Certainly! Here’s how you could fill out the log for Week #7 based on fictional activities.

Week #7 Workout Log

| Frequency | Type | Time | Intensity | Day | What did you do? | Total | |-----------|----------------------------|--------------|------------------|-----------|----------------------------------------------------|---------------------| | 3 times | Cardiovascular Exercise | 30 minutes | High (RPE 7-8) | Monday | Jogging in the park; 5-minute warm-up, then jogged for 25 minutes. | Total: 90 minutes | | 2 times | Strength Training | 45 minutes | Medium (RPE 6) | Tuesday | Upper body strength workout; 3 sets of 10 reps each: push-ups, dumbbell rows, and shoulder presses. | Total: 90 minutes | | 2 times | Flexibility and Stretching | 15 minutes | Low (RPE 4) | Wednesday | Stretching session focusing on major muscle groups, post-workout. | Total: 30 minutes | | 1 time | Sports and Outdoor Activity | 60 minutes | Medium (RPE 5) | Thursday | Played soccer with friends; included warm-up and cool-down. | Total: 60 minutes | | 3 times | Flexibility and Stretching | 20 minutes | Low (RPE 3) | Friday | Yoga session focusing on flexibility and relaxation; various poses held for breathing. | Total: 60 minutes |

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2-Minute Daily Workout Video

[Instructions for record]

• Ensure to showcase each exercise you are performing.
• Mention the specifics, such as "3 sets of 10 reps" for strength training or duration for cardio.
• Show any equipment used, like dumbbells or a yoga mat.
• Maintain energy and enthusiasm throughout to keep the audience engaged.

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3. Workouts Categories

• Cardiovascular Exercise: Monday's jogging is categorized under cardiovascular exercise since it raises heart rate and improves cardiovascular fitness.
• Strength Training: Tuesday's upper body workout involves resistance exercises, thereby fitting into strength training.
• Flexibility and Stretching: Wednesday's stretching sessions and Friday’s yoga are aimed at increasing flexibility and relaxation.
• Sports: Thursday’s soccer game involves agility, endurance, and teamwork, categorizing it under sports activities.

All these activities improve different fitness components: cardio enhances stamina, strength training builds muscle, stretching increases flexibility, and sports foster teamwork and strategy.

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4. Mental and Emotional Impact

Engaging in physical activities had a substantial impact on my mental and emotional well-being this week. For instance, after jogging on Monday, I felt a significant boost in my mood, relieving stress accumulated from work. The strength training session on Tuesday provided a sense of accomplishment and empowerment, particularly as I increased weights. After yoga on Friday, I experienced calmness and clarity, which helped me to better manage anxiety. Overall, the regular physical activity improved my mood significantly and increased my overall motivation throughout the week.