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

Frequency

Type

Time

Intensity

Day

What did you do?

Total

Low - Medium - High

RPE or Heart Rate

Monday

running 30 mins high
Tuesday

jumped on my trampoline 1 hour med
Wednesday

played basketball 30 mins high
Thursday

I took a rest day all day low
Friday

ran 2 hours high

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.
cardiovascular

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

Answer 1

Week #7 Workout Log

| Frequency | Type | Time | Intensity | Day | What did you do? | Total | Low - Medium - High | RPE or Heart Rate | |-----------|-----------------------|-----------|-----------|-----------|-------------------------------------------------------|-----------------------|---------------------|--------------------------| | Monday | Running | 30 mins | High | Monday | Completed an interval run with sprint intervals. | 30 mins | High | RPE 8 | | Tuesday | Trampoline Jumping | 1 hour | Medium | Tuesday | Jumped on the trampoline for 1 hour of fun jumps. | 1 hour | Medium | RPE 5 | | Wednesday | Basketball | 30 mins | High | Wednesday | Played pickup basketball at the park. | 30 mins | High | RPE 8 | | Thursday | Rest Day | All day | Low | Thursday | Took a rest day to recover. | - | Low | - | | Friday | Running | 2 hours | High | Friday | Went for a long run, focusing on endurance. | 2 hours | High | RPE 7 |

3. Categories of Workouts

• Monday (Running): Cardiovascular Exercise. Running elevates the heart rate and improves cardiovascular endurance.
• Tuesday (Trampoline): Cardiovascular Exercise and Flexibility. Jumping improves cardiovascular fitness, and the movements also promote flexibility.
• Wednesday (Basketball): Cardiovascular Exercise and Sports Activity. Playing basketball is great for cardiovascular health and involves agility and coordination.
• Thursday (Rest Day): Recovery, which is essential for physical fitness but not categorized as active exercise.
• Friday (Running): Cardiovascular Exercise. Long-distance running enhances stamina and cardiovascular endurance.

4. Mental and Emotional Impact

Engaging in physical activities this week had a positive impact on my mental and emotional well-being.

• Boosted Mood: After my runs on Monday and Friday, I felt a significant boost in my mood, likely due to the release of endorphins. This euphoric feeling lingered throughout the day, making me feel more optimistic.

• Stress Relief: Jumping on the trampoline on Tuesday was a delightful way to unwind. The playful nature of the activity allowed me to laugh and forget about any stressors I had that day.

• Social Connection: Playing basketball on Wednesday not only provided physical exercise but also allowed me to engage with friends. This sense of community lifted my spirits and decreased feelings of isolation.

Overall, my week of physical activities not only improved my fitness but also enhanced my mental clarity and emotional resilience.