muscular
Student Name: Kiana Jimenez
Flexibility Goal: I aspire to touch my toes no later than 8/28/13. I believe that completing this goal will help me to improve when I need to reach something with ease. (Worth 10 points)
Muscular Goal: I aspire to perform 20 modified pushups no later than 8/29/13 I believe that completing this goal will help me to improve when I carry my backpack.(worth 10 points)
Date
Warm-up
Physical Activity
Intensity
Cool-down
Minutes
8-25-13
Soccer
8-26-13
Swimming
8-27-13
8-28-13
9/15/2013 Walking Jogging Medium Quadriceps, hamstring, and calf stretches 50 Flexibility exercises from chart below Muscular exercises from chart below Total minutes worth 20 points
You will find stretching instructions in Muscular and Flexibility Lesson Three: Training. Please perform and log all 8 flexibility exercises at least 3-4 days. It is best to stretch daily before and after your workouts. These may be completed in consecutive or nonconsecutive days. You may include the minutes logged in these charts in your 360 minute activity log above. Review Lesson Three, Lesson tab, “Basic Stretching Workout” for instructions on how long to hold each stretch, and click on the name of each stretch for directions. (worth 10 points)
Date #1 Date #2 Date #3
Flexibility Exercises Muscle Stretched # of Repetitions Time # of Repetitions Time # of Repetitions Time
Example: Lying Quad Stretch
Quadriceps
2 20 sec. 2 20 sec. 2 20 sec.
Lying Quad Stretch
Quadriceps
Modified Hurdler's Stretch
Hamstrings
Upper Back & Torso Stretch
Trapezius
Calf Stretch
Gastrocnemius
Lower Back Stretch
Latisimus Dorsi Chest/Bicep Stretch
Pectoralis/Biceps
Shoulder/Tricep Stretch
Trapezius/Deltoids
Lying Abdominal Stretch Abdominal
Total
Flexibility Goal: I aspire to touch my toes no later than 8/28/13. I believe that completing this goal will help me to improve when I need to reach something with ease. (Worth 10 points)
Muscular Goal: I aspire to perform 20 modified pushups no later than 8/29/13 I believe that completing this goal will help me to improve when I carry my backpack.(worth 10 points)
Date
Warm-up
Physical Activity
Intensity
Cool-down
Minutes
8-25-13
Soccer
8-26-13
Swimming
8-27-13
8-28-13
9/15/2013 Walking Jogging Medium Quadriceps, hamstring, and calf stretches 50 Flexibility exercises from chart below Muscular exercises from chart below Total minutes worth 20 points
You will find stretching instructions in Muscular and Flexibility Lesson Three: Training. Please perform and log all 8 flexibility exercises at least 3-4 days. It is best to stretch daily before and after your workouts. These may be completed in consecutive or nonconsecutive days. You may include the minutes logged in these charts in your 360 minute activity log above. Review Lesson Three, Lesson tab, “Basic Stretching Workout” for instructions on how long to hold each stretch, and click on the name of each stretch for directions. (worth 10 points)
Date #1 Date #2 Date #3
Flexibility Exercises Muscle Stretched # of Repetitions Time # of Repetitions Time # of Repetitions Time
Example: Lying Quad Stretch
Quadriceps
2 20 sec. 2 20 sec. 2 20 sec.
Lying Quad Stretch
Quadriceps
Modified Hurdler's Stretch
Hamstrings
Upper Back & Torso Stretch
Trapezius
Calf Stretch
Gastrocnemius
Lower Back Stretch
Latisimus Dorsi Chest/Bicep Stretch
Pectoralis/Biceps
Shoulder/Tricep Stretch
Trapezius/Deltoids
Lying Abdominal Stretch Abdominal
Total