Muscle and Heart Rate Essay Example
Log 6.05—Flexibility/Cardiovascular/Muscular Log Type Name: Shedna Angilot Type Date: 07/22/11
Flexibility | Date | 07/20/11 | 07/21/11 | 07/22/11 | Stretching exercise | Muscle worked | reps/time | reps/time | reps/time | Chest/Biceps Stretch | Pectoralis, Biceps | 6/60 | 6/60 | 6/60 | Shoulder/Triceps Stretch | Deltoids, Triceps | 6/60 | 6/60 | 6/60 | Upper Back & Torso Stretch | Trapezius | 6/60 | 6/60 | 6/60 | Lower Back Stretch | Latisimus Dorsi | 6/60 | 6/60 | 6/60 | Lying Quad Stretch | Quadriceps | 6/60 | 6/60 | 6/60 | Modified Hurdler’s Stretch | Hamstrings | 6/60 | 6/60 | 6/60 | Calf Stretch | Gastrocnemius | 6/60 | 6/60 | 6/60 | Lying abdominal stretch | Abdominals | 6/60 | 6/60 | 6/60 |
**Remember to use the FIT principles to help you improve your flexibility. Target Heart Rate Zone (from lesson 4.02) | Lower Limit = | Upper Limit = | **Make sure that you get your heart rate into this range during your workouts. | Cardiovascular Date | 07/20/11 | 07/21/11 | 07/22/11 | Activity Selected | 2 Mile Run | Volleyball | Swimming | Starting heart rate | 69 | 68 | 72 | Heart rate after 5 minutes | 88 | 81 | 82 | Heart rate after 10 minutes | 93 | 89 | 90 | Ending heart rate | 101 | 98 | 99 | 5 minute recovery heart rate | 92 | 89 | 87 | Length of activity (minutes) | 25 min 16 sec. | 1 hr. 12 min. | 48 min. |
Muscular | Date | 07/21/11 | | | 07/22/11 | | | Muscles Worked | Exercise Selected | Sets | Reps | Weight | Sets | Reps | Weight | Quadriceps | Squats | 5 | 30 | 10 | 5 | 30 | 10 | Hamstrings | Hamstring Curl | 3 | 10 | 0 | 3 | 10 | 0 | Gastrocnemius | Calf Raises | 3 | 10 | 4 | 3 | 10 | 4 | Pectoralis | Bench Press | 3 | 10 | 20 | 3 | 10 | 20 | Deltoids | Lateral Raises | 3 | 10 | 10 | 3 | 10 | 10 | Trapezius | Shoulder Shrugs | 5 | 10 | 0 | 5 | 10 | 0 | Latisimus Dorsi | Dead Lifts | 3 | 10 | 20 | 3 | 10 |
Flexibility | Date | 07/20/11 | 07/21/11 | 07/22/11 | Stretching exercise | Muscle worked | reps/time | reps/time | reps/time | Chest/Biceps Stretch | Pectoralis, Biceps | 6/60 | 6/60 | 6/60 | Shoulder/Triceps Stretch | Deltoids, Triceps | 6/60 | 6/60 | 6/60 | Upper Back & Torso Stretch | Trapezius | 6/60 | 6/60 | 6/60 | Lower Back Stretch | Latisimus Dorsi | 6/60 | 6/60 | 6/60 | Lying Quad Stretch | Quadriceps | 6/60 | 6/60 | 6/60 | Modified Hurdler’s Stretch | Hamstrings | 6/60 | 6/60 | 6/60 | Calf Stretch | Gastrocnemius | 6/60 | 6/60 | 6/60 | Lying abdominal stretch | Abdominals | 6/60 | 6/60 | 6/60 |
**Remember to use the FIT principles to help you improve your flexibility. Target Heart Rate Zone (from lesson 4.02) | Lower Limit = | Upper Limit = | **Make sure that you get your heart rate into this range during your workouts. | Cardiovascular Date | 07/20/11 | 07/21/11 | 07/22/11 | Activity Selected | 2 Mile Run | Volleyball | Swimming | Starting heart rate | 69 | 68 | 72 | Heart rate after 5 minutes | 88 | 81 | 82 | Heart rate after 10 minutes | 93 | 89 | 90 | Ending heart rate | 101 | 98 | 99 | 5 minute recovery heart rate | 92 | 89 | 87 | Length of activity (minutes) | 25 min 16 sec. | 1 hr. 12 min. | 48 min. |
Muscular | Date | 07/21/11 | | | 07/22/11 | | | Muscles Worked | Exercise Selected | Sets | Reps | Weight | Sets | Reps | Weight | Quadriceps | Squats | 5 | 30 | 10 | 5 | 30 | 10 | Hamstrings | Hamstring Curl | 3 | 10 | 0 | 3 | 10 | 0 | Gastrocnemius | Calf Raises | 3 | 10 | 4 | 3 | 10 | 4 | Pectoralis | Bench Press | 3 | 10 | 20 | 3 | 10 | 20 | Deltoids | Lateral Raises | 3 | 10 | 10 | 3 | 10 | 10 | Trapezius | Shoulder Shrugs | 5 | 10 | 0 | 5 | 10 | 0 | Latisimus Dorsi | Dead Lifts | 3 | 10 | 20 | 3 | 10 |