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    5.05 Log

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    Danielle Buckles
    This document contains Danielle Buckles' log of flexibility, cardiovascular, and muscular exercises from October 19th to 21st. For flexibility, she recorded performing various stretching exercises targeting different muscle groups for 30 seconds each day. Her cardiovascular log shows she engaged in running, walking, or walking for 30-45 minutes daily, maintaining her heart rate in the target zone of 148-188 beats per minute. For muscular training, she recorded performing body weight and light dumbbell exercises targeting major muscle groups in 2-3 sets of 2-10 repetitions each session.

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    5.05 Log

    Uploaded by

    Danielle Buckles
    1K views2 pages
    This document contains Danielle Buckles' log of flexibility, cardiovascular, and muscular exercises from October 19th to 21st. For flexibility, she recorded performing various stretching exercises targeting different muscle groups for 30 seconds each day. Her cardiovascular log shows she engaged in running, walking, or walking for 30-45 minutes daily, maintaining her heart rate in the target zone of 148-188 beats per minute. For muscular training, she recorded performing body weight and light dumbbell exercises targeting major muscle groups in 2-3 sets of 2-10 repetitions each session.

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    Log

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    This document contains Danielle Buckles' log of flexibility, cardiovascular, and muscular exercises from October 19th to 21st. For flexibility, she recorded performing various stretching exercises targeting different muscle groups for 30 seconds each day. Her cardiovascular log shows she engaged in running, walking, or walking for 30-45 minutes daily, maintaining her heart rate in the target zone of 148-188 beats per minute. For muscular training, she recorded performing body weight and light dumbbell exercises targeting major muscle groups in 2-3 sets of 2-10 repetitions each session.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as docx, pdf, or txt
    1K views2 pages

    5.05 Log

    Uploaded by

    Danielle Buckles
    This document contains Danielle Buckles' log of flexibility, cardiovascular, and muscular exercises from October 19th to 21st. For flexibility, she recorded performing various stretching exercises targeting different muscle groups for 30 seconds each day. Her cardiovascular log shows she engaged in running, walking, or walking for 30-45 minutes daily, maintaining her heart rate in the target zone of 148-188 beats per minute. For muscular training, she recorded performing body weight and light dumbbell exercises targeting major muscle groups in 2-3 sets of 2-10 repetitions each session.

    Copyright:

    © All Rights Reserved
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    Log 5.

    05 Flexibility/Cardiovascular/Muscular Log
    Type Name: __Danielle Buckles_________ Type Date: _10/21/12________________
    Flexibility

    Date 10/19

    10/20

    10/21

    Stretching exercise

    Muscle worked

    reps/time reps/time reps/time

    Chest/Biceps Stretch

    Pectoralis, Biceps 2/30s

    2/30s

    2/30s

    Shoulder/Triceps Stretch

    Deltoids, Triceps

    4/30s

    4/30s

    4/30s

    Upper Back & Torso Stretch

    Trapezius

    2/30s

    2/30s

    2/30s

    Lower Back Stretch

    Latisimus Dorsi

    2/30s

    2/30s

    2/30s

    Lying Quad Stretch

    Quadriceps

    4/30s

    4/30s

    4/30s

    Modified Hurdlers Stretch

    Hamstrings

    4/30s

    4/30s

    4/30s

    Calf Stretch

    Gastrocnemius

    4/30s

    4/30s

    4/30s

    Lying abdominal stretch

    Abdominals

    1/30s

    1/30s

    1/30s

    **Remember to use the FIT principles to help you improve your flexibility.
    Target Heart Rate Zone (from lesson 4.02)

    Lower Limit =
    148

    Upper Limit =
    188

    **Make sure that you get your heart rate into this range during your workouts.
    Cardiovascular Date

    10/19

    10/20

    10/21

    Activity Selected

    Running

    Walking

    Walking

    Starting heart rate

    92

    90

    91

    Heart rate after 5 minutes

    135

    126

    125

    Heart rate after 10 minutes

    183

    174

    173

    Ending heart rate

    189

    169

    172

    5 minute recovery heart rate 120

    94

    97

    Length of activity (minutes) 30

    45

    45

    Muscular
    Muscles Worked

    Date 8/19 8/19 8/19


    Exercise Selected

    8/21 8/21 8/21

    Sets Reps Weight Sets Reps Weight

    Quadriceps

    Lunges

    None

    None

    Hamstrings

    Leg Kickbacks

    None

    None

    Gastrocnemius

    Calf Raises

    10

    None

    10

    None

    Pectoralis

    Push Ups

    None

    None

    Deltoids

    Lateral Raises

    10

    10 lbs.

    10

    10 lbs.

    Trapezius

    Dead Rows

    10 lbs.

    10 lbs.

    Latisimus Dorsi

    Pull Ups

    None

    None

    Abdominals

    Leg Lifts

    None

    None

    Biceps

    Concentration Curls 3

    10

    10 lbs.

    10

    10 lbs.

    Triceps

    Tricep Dips

    None

    None

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