Surrey Connect Physical Education 10 ACTIVITY LOG #4
Name: Total activity
hours: Approx. 10 hours
ACTIVITY Fitness Average RPE -
DURATION Component(s) or typical Intensity
DATE DESCRIPTION Heart Rate rating
Comments
April 15 Torso twist machine – 15 FIT. COMP Avg HR RPE
15 minutes pounds/30 reps, Body lift Muscular 148 moderate
strength.
– 7 minutes, Crunches – 6
minutes Comments
The torso twist didn’t really burn
this time, and the crunches were pretty
easy to do a lot of.
April 23 Outer thigh/inner thigh FIT. COMP. Avg HR RPE
15 minutes push – 40 pounds/75 reps Muscular 130 moderate
Leg curl 35 pounds/41 strength
reps, leg extension 3
pounds 20 reps, Leg Comments
exercises (Inner thigh Although a lot of them work the same
press, Outer thigh lift, muscles, they do in different ways, so it
Leg lift, Buttock press) doesn’t end up hurting or putting too
Each at 45 pounds, 30 much strain on them.
April 15 Pad pec dec machine – 25 FIT. COMP. Avg. HR RPE
15 minutes pounds/30 reps, Lateral Muscular 132 moderate
strength
raise machine – 10
pounds/20 reps. Vertical Comments
rowing machine 20 My arms started to feel like jello after
pounds/20 reps, seated the vertical rowing machine, but I still
cable rowing machine 30 kept going and finished at a good pace.
pounds/30 reps, vertical
bench machine 30
pounds/ 32 reps.
April 10 Casual/intense cycling on FIT. COMP. Avg. HR RPE
15 minutes the bike machine cardio 156 Moderate/vi
gorous
Comments
I did 4 minutes of casual cycling and 6
of intense, it made me a little bit tired
April 20 Power walked 8 laps and FIT. COMP. Avg HR RPE
15 minutes ran 6.5 laps cardio 158 Moderate/vi
gorous
Comments
It felt good, out of breath, sweating, but I
would run half a lap walk the other, then
run, walk, run, walk etc.
Surrey Connect Physical Education 10 ACTIVITY LOG #4
Name: Total activity
hours:
ACTIVITY Fitness Average RPE -
DURATION Component(s) or typical Intensity
DATE DESCRIPTION Heart Rate rating
Comments
April 5 minutes Cool down stretching – my FIT. COMP Avg HR RPE
15 arms, behind my head, flexibility 126 light
legs-pulled up towards my
stomach and back towards Comments
my buttocks Felt really good, but we were in a
rush so I didn’t get to stretch as much as
usual.
April 90 Basketball with my mom, FIT. COMP. Avg HR RPE
16 minutes boyfriend and friend at cardio 160 Vigorous-
mostly
Maple Green park, we
went just after six, so Comments
there wasn’t anyone else This was so much fun I was sweating
there. It was 3-4 my mom quite a bit, and even though I lost it was
and friend won against still so awesome. It gets better everytime
me and my boyfriend. because were all getting better, so it’s
getting more competitive.
April 20 Power walked home from FIT. COMP. Avg. HR RPE
17 minutes school cardio 114 light
Comments
It was really nice, especially because it
was incredibly cold and pouring rain. I
was a little tired when I got home, bit out
of breath.
April 45 Aerobics – my mom and I FIT. COMP. Avg. HR RPE
17 minutes tried it out again, very cardio 156 Vigorous-
mostly
tiring, sweating, out of
breath. Comments
It was difficult but enjoyable.
April 15 Leg exercises (Inner thigh FIT. COMP. Avg HR RPE
18 minutes press, Outer thigh lift, Muscular 130 Moderate
strength
Leg lift, Buttock press)
Each at 45 pounds, 34
reps, seated leg press 60 Comments
pounds/30 reps My legs felt good after these, they didn’t
feel like jello, and I think it is because I
did them in a different order than I
usually do.
Surrey Connect Physical Education 10 ACTIVITY LOG #4
Name: Total activity
hours:
ACTIVITY Fitness Average RPE -
DURATION Component(s) or typical Intensity
DATE DESCRIPTION Heart Rate rating
Comments
April 15 Casual cycling, leg FIT. COMP Avg HR RPE
18 minutes extension 4 pounds 15 Muscular 134 moderate
strength.
reps, leg curl 40 pounds. 30
reps Comments
My legs started to feel pretty
weak after this, more than from the other
machines, but it didn’t hurt.
April 8 minutes Stair machine and FIT. COMP. Avg HR RPE
18 stepping block Muscular 140 moderate
strength
Comments
The stair machine still fully works my
body and gets my heartbeat up.
April 10 Torso twist, 20 pounds, FIT. COMP. Avg. HR RPE
18 minutes 20 reps, Lower body lift 3 Muscular 142 moderate
strength
minutes, crunches, 5
minutes Comments
My stomach felt okay after the torso
twist but it got difficult close to finishing
the crunches, although it seems easier to
get through them.
April 9 minutes Seated cable rowing FIT. COMP. Avg. HR RPE
18 machine, 30 pounds, 30 Muscular 140 Moderate
strength
reps, vertical rowing
machine, 30 pounds, 30
reps, lateral raise bench, Comments
15 pounds, 20 reps, Pad My shoulders still feel weird while doing
pec dec machine 20 the pad pec dec machine, but the lateral
pounds, 20 reps raise machine was pretty simple for me
to do.
April 20 Power walked and ran 10 FIT. COMP. Avg HR RPE
18 minutes laps cardio 158 Moderate/vi
gorous
Comments
The power walking really helped me get
warmed up and cool down, but I was
sweating, and red in the face for the most
part.
Surrey Connect Physical Education 10 ACTIVITY LOG #4
Name: Caty Fell Total activity
hours:
ACTIVITY Fitness Average RPE -
DURATION Component(s) or typical Intensity
DATE DESCRIPTION Heart Rate rating
Comments
April 15 Cool down stretch - FIT. COMP Avg HR RPE
18 minutes Stretched my arms by flexiblity 134 Moderate/li
ght
bending one arm behind
my neck and pulling that Comments
arm with my other, When I started my heart was still
Stretched my legs by racing for a bit, and I was still a bit
sitting down and pulling sweaty but I cooled down quite fast.
them outwards as far as I
can and touch my toes
while bending them
inwards, also stretched my
legs by bending them and
placing my feet together
and pushing down.
April 90 Ice skating with my mom FIT. COMP. Avg HR RPE
19 minutes at Fleetwood recreation cardio 132 Moderate/.li
ght
centre. I was mostly
skating a normal pace, Comments
but about every third lap This was a lot of fun, my ankles/feet
I would speed up for a were still really sore but I tried to skate
lap. And then do the anyways. We were in a rush so we didn’t
same again cool down stretch.
April 14 Free weights, 15 pounds, FIT. COMP. Avg. HR RPE
20 minutes 15 reps, vertical bench Muscular 132 moderate
strength
machine, 30 pounds, 30
reps, pad pec dec, 20 Comments
pounds, 20 reps, vertical My arms felt good, but weak, it was hard
rowing machine, 20 to the seated cable rowing machine after
pounds, 20 reps, seated doing all the others.
cable rowing machine 20
pounds, 20 reps.
April 10 Casual/intense cycling on FIT. COMP. Avg. HR RPE
20 minutes the machine Muscular 138 Moderate
strength
Comments
I did 4 minutes of casual cycling and 6
of intense, it made me a little bit tired
April 15 Stair machine, standing FIT. COMP. Avg HR RPE
20 minutes calf machine, 15 pounds, Muscular 146 Moderate/vi
strength gorous
10 reps, stepping block,
leg extension 3 pounds, 20
reps. Comments
The stair machine really got me, and
then stepping block burned my calves a
bit.
Surrey Connect Physical Education 10 ACTIVITY LOG #4
Name: Caty Fell Total activity
hours:
ACTIVITY Fitness Average RPE -
DURATION Component(s) or typical Intensity
DATE DESCRIPTION Heart Rate rating
Comments
April 14 Torso twist machine – 15 FIT. COMP Avg HR RPE
20 minutes pounds/30 reps, Body lift Muscular 148 moderate
strength.
– 5 minutes, Crunches – 7
minutes Comments
I still want to get better at the torso twist
and be able to go to the complete other
side, also I want to still get better with
crunches.
April 23 Outer thigh/inner thigh Fit. Comp Avg HR RPE
20 minutes push – 40 pounds/75 reps Muscular 130 moderate
Leg curl 35 pounds/41 stength
reps, leg extension 3 Comments
pounds 20 reps, Leg These leg machines always feel
exercises (Inner thigh awesome, my legs feel a but tired out but
press, Outer thigh lift, not as bad as they do on some others.
Leg lift, Buttock press)
Each at 45 pounds, 30
April 10 Cool down stretching - FIT. COMP. Avg. HR RPE
20 minutes Stretched my arms by flexbility 126 light
bending one arm behind
my neck and pulling that Comments
arm with my other, Felt really good after all that working
Stretched my legs by out. It’s getting easier to stretch my legs
sitting down and pulling farther outwards.
them outwards as far as I
can and touch my toes
while bending them
inwards, also stretched
my legs by bending them
and placing my feet
together and pushing
down..
April 90 Ice skating with my mom FIT. COMP. Avg. HR RPE
21 minutes and boyfriend at cardio 156 Moderate/vi
gorous
Fleetwood again. It
wasn’t very busy so we Comments
raced each other a bit, My ankles/feet skill killed, I’ve tried
but also just drifted along figure and hockey skates, different sizes,
relaxing. and tying them looser or tighted and
noting has seemed to work, so I think it’s
either my circulation or my ankles are
just weak.