Caitlin Moore Fitness Log 10

Group SportsWeekly Fitness Log

Your physical activity, as represented by this fitness log, makes up a large portion of your grade. It is important to complete this log properly and accurately each week. Before beginning this log, please read through the accompanying Fitness Log Instructions document.

Please provide the requested information below. This information is for your instructor only—to aid him/her in understanding your fitness needs and verifying your physical activity.

Name: Caitlin MooreEmail Address: [email protected] Number: 304-421-5410

Supervising Adult: Carole MooreEmail Address: [email protected] Number: 304-421-5368

What is your age? 17

What is your approximate height and weight? 5’1, 130ish

On a scale from 1-10 how would you rate your current fitness level? 5

When it comes to exercising, would you consider yourself beginner, intermediate, or advanced?intermediate

What is your strongest area of fitness? (I.e. strength, cardio, flexibility) cardio

In what area of fitness do you need the most improvement?flexibility

1

LOG 1WEEK OF: 9/14-9/20

CARDIO: Record your heart rate after 10-15 minutes of vigorous activityDate Activity Detail 10-15 min

HRTime Spent

9/14 Roller derby practice-practicing falls and stops. Scrimmaging 140 90 min9/16 Roller skating outdoors, 3 miles, flat 138 30 min9/19 Running/Walking- outdoor track – 4 miles 150 35 min

Total Cardio Time 2 hr 35 min

STRENGTH TRAINING: Indicate the exercise and type of equipment used to work each muscle groupDate

Back Chest

Biceps

Triceps Deltoid Hams Quads

Calves

Core Other

Time Spen

t9/18

Deadlift,3lb DB

2 sets/10rep

s

Upright Row 3lb

DB3 sets/10

reps

Bicep curl3

sets/10 reps3lb DB

Side bicep curl

3 sets/ 10

reps

Arnold Press

3lb DB,3 sets, 10 reps

Overhead press3lb DB

3 sets/10 reps

Tricep pushup 1

set/5 reps

Arnold Press


Front deltoid raise

3lb DB3sets/10

reps

Lateral deltoid raises3lb DB3 sets/ 10 reps


3 sets/10 reps

Upright Row 3lb

DB3 sets/10 reps

Bridge pose-

3 times/10 sec

Deadlift,3lb DB

2 sets/10rep

s

Extended

reverse crunch 2 sets/10

reps

Crunch- 2 sets/10

reps

Bridge pose-

3 times/10

sec

45 min

Total Strength Training Time 45 min

2

STRETCHING: Indicate with an “X” the muscles stretched each day. Include additional flexibility exercises at the bottomDate Back Chest Biceps Triceps Deltoid Hams Quads Calves Core Other Time

Spent9/14 x x x x x x x x x 10 mins9/16 x x x x x x x 10 mins9/19 x x x x 15 mins9/18 x x x x x 10 mins

9/17 Other Flexibility Exercise (specify): yoga 30 minTotal Stretching Time 1hr

15min

My total time spent exercising for fitness this week is 4Hrs 35Min

1. How did your workouts go this week? What went well? What can you improve on? They went ok. I need to stick to my schedule more or modify it.

2. How well did you stick to your pre-planned workout schedule? Explain.Not very well. I wasn’t able to get in all the strength training I wanted to or go to the Y.

2. What was the goal you set for this week’s workouts and how well did you accomplish it?To spend time outside roller skating – yes.

4. What will you do next week to increase the time, intensity, OR resistance of ONE element of your workout? I will try to skate faster for longer periods of time.

By typing my name below, I certify that I completed the exercises above according to the dates and times I specified. I understand that falsifying any information on this log is considered cheating, which will have serious consequences.

X Caitlin Moore

3

LOG 2WEEK OF: 9/21-9/27


HRTime Spent

9/21 Roller Derby practice- scrimmaging, practice stops and falls, positional blocking

146 90mins

9/23 YMCA- treadmill (10 mins, from 2mph-6mph), rowing machine (10 mins, 10 resistance), elliptical (5mins)

150 25mins

9/25 Running/Walking-outdoor-4 miles 153 35mins

Total Cardio Time 3.5hours


Back Chest

Biceps

Triceps Deltoid Hams Quads

Calves

Core Other

Time Spen

t9/22

Deadlift,3lb DB

3 sets/10rep

s

Upright Row 3lb

DB3 sets/10

reps

Bridge pose-

3 times/15 sec

Deadlift,3lb DB

3sets/10reps

Extended

reverse crunch 3 sets/10

reps

Crunch- 3 sets/10

reps

Bridge pose-

3 times/15

sec

20 mins

9/24

Upright Row 3lb

DB3 sets/10

reps

Bicep curl3

sets/10 reps3lb DB

Side bicep curl

3 sets/ 10

reps

Arnold Press



3 sets/10 reps

Tricep pushup 1

set/10 reps

Arnold Press


Front deltoid raise

3lb DB3sets/10

reps

Lateral deltoid raises3lb DB3 sets/ 10 reps

Overhead press

20 mins

4

3lb DB3 sets/10

reps

Upright Row 3lb

DB3 sets/10 reps

Total Strength Training Time 40 mins


Spent9/21 x x x x x x x x x 159/23 x x x x 109/25 x x x x 109/22 x x x x x 59/24 x x x x x 5

9/24 Other Flexibility Exercise (specify): Yoga – sunrise yoga (youtube) 30Total Stretching Time 1hr, 15

mins

My total time spent exercising for fitness this week is 3 Hrs 55 Min

1. How did your workouts go this week? What went well? What can you improve on?I think my workouts went really well this week. I actually made it to the Y which was nice, but I’d like to improve my endurance.

2. How well did you stick to your pre-planned workout schedule? Explain.Better than lest week! I’m happy that I did cardio and strength and yoga and actually went to the gym.

3. What was the goal you set for this week’s workouts and how well did you accomplish it?To skate faster for longer periods- yes a little bit, but it takes a while to see changes in endurance I think.

4. What will you do next week to increase the time, intensity, OR resistance of ONE element of your workout? Go for longer on the treadmill at a higher speed


X_Caitlin Moore

5

LOG 3WEEK OF: 9/28-10/4


HRTime Spent

9/28 Roller derby practice – scrimmaging, hitting bag, falls, stops 140 90 mins9/30 YMCA – treadmill (2-6 mph), elliptical, rowing machine, stationary bike 168 45 mins10/3 YMCA – treadmill (2.5-6.5 mph), rowing machine, stationary bike 163 40 mins

Total Cardio Time 175mins


Back Chest Biceps

Triceps Deltoid Hams Quads Calves Core Other Time Spent

9/30

Tri press downWMS:3

R: 15W: 60

lbs

Dual leg extension

WMS:3

R:15W:30lbs

Seated Leg

pressWMS: 3R:15

W:50lbs

Seated Leg

PressWMS:3

R:15W:50lbs

Abdominal crunch

WMS:4

R:15W: 35 lbs

Hip abductor

WMS: 2

R: 15W:25 lbs

Hip adductor

WMS: 2R:15

W:25lbs

40mins

10/3

Tri press downWMS:3

R: 15W: 60

lbs

Dual leg extension

WMS:3

R:15W:30lbs

Seated Leg

pressWMS: 3R:15

W:50lbs

Seated Leg

PressWMS:3

R:15W:50lbs

Abdominal crunch

WMS:4

R:15W: 35 lbs

Hip abductor

WMS: 2

R: 15W:25 lbs

Hip adductor

WMS: 2R:15

W:25lbs

40mins

Total Strength Training Time 80mins


Spent9/28 x x x x x x x x x 20mins9/30 x x x x x x x 10 mins10/3 x x x x x x x 10 mins

10/1 Other Flexibility Exercise (specify): Sunrise Yoga 30 min

6

Total Stretching Time 70 min

My total time spent exercising for fitness this week is 5 Hrs 25Min

1. How did your workouts go this week? What went well? What can you improve on? Very well! I made it to the Y a couple of times and did a couple of days of strength, which I found out I love!

2. How well did you stick to your pre-planned workout schedule? Explain.Fairly well. I got some yoga in there, which I wanted, as well as some gym days and derby practice. I tend to switch my days around a lot and not follow the days of my schedule, based on how my schedule changes.

3. What was the goal you set for this week’s workouts and how well did you accomplish it?Run longer and faster on the treadmill – just barely buy yes! I made it up to 6.5 for short bursts and went fr longer periods at a higher speed.

3. What will you do next week to increase the time, intensity, OR resistance of ONE element of your workout? I would like to add one more gym day a week in order to reaaaaally be able to get some pure cardio one day.


XCaitlin Moore

7

LOG 4WEEK OF: 10/5-10/11


HRTime Spent

10/5 Roller derby practice – scrimmaging, practicing falls and stops, etc 167 90min10/6 YMCA – treadmill (3-6.5), elliptical, stationary bike (resistance 6), rowing

machine (resistance 10)173 45mins

10/8 YMCA- treadmill (3-6.8), elliptical, stationary bike (resistance 8), rowing machine (resistance 10)

165 45mins


STRENGTH TRAINING: Indicate the exercise and type of equipment used to work each muscle groupDate Back Chest Biceps Triceps Deltoid Hams Quads Calves Core Other Time

Spent10/6 Dual leg

extension WMS:5

R:15W:30lbs

Seated Leg

pressWMS: 5R:15

W:50lbs

Seated Leg

PressWMS:5

R:15W:50lbs

Hip abductor

WMS: 4

R: 15W:25 lbs

Hip adductor

WMS: 4R:15

W:25lbs

25

10/8 Tri press downWMS:6

R: 15W: 60

lbs

Abdominal crunch

WMS:4

R:15W: 35 lbs

20



Spent10/5 x x x x x x x x x 15mins10/6 x x x x x 10mins10/8 x x x x x 10mins

10/10 Other Flexibility Exercise (specify): Sunrise Yoga 30min

8

Total Stretching Time 65mins


1. How did your workouts go this week? What went well? What can you improve on?I’m glad I went to the Y again – I like it more every time I go and get more comfortable with the machines. I keep steadily improving my treadmill speed which I’m happy about, but I’d like to improve my time, too. I feel like I’m slower on treadmills than I am on a track.

2. How well did you stick to your pre-planned workout schedule? Explain.I stuck to it alright. I always flip around days still, and I wish I could do even more, but I know my schedule can be a little TOO advantageous. Looking at my logs, I’m definitely falling into a regular routine.

3. What was the goal you set for this week’s workouts and how well did you accomplish it?I wanted to add another day of cardio but I didn’t get too

4. What will you do next week to increase the time, intensity, OR resistance of ONE element of your workout? I want to get my reps up on my strength training! I LOVE STRENGTH TRAINING! I’d also love to try out some different machines!!


XCaitlin Moore

9

LOG 5WEEK OF: 10/12-10/18


HRTime Spent

10/12 Roller derby practice – scrimmaging, practicing stops, falls, etc 163 90 mins10/14 Roller skating, outdoors – 3.5 miles 146 40 mins10/17 YMCA – treadmill (3.5-6 mph), elliptical, stationary bike 168 45 mins



Back Chest Biceps Triceps Deltoid Hams Quads Calves Core Other Time Spent

10/15

Tri press downWMS:4

R: 10W: 80

lbs

Dual leg extension

WMS:4

R:15W:30lbs

Seated Leg

pressWMS: 4R:15

W:60lbs

Seated Leg

PressWMS:4

R:15W:60lbs

Abdominal crunch

WMS:4

R:15W: 35 lbs

Hip abductor

WMS: 2

R: 15W:25 lbs

Hip adductor

WMS: 2R:15

W:25lbs

45mins

10/17

Tri press downWMS:4

R: 10W: 80

lbs

Dual leg extension

WMS:4

R:15W:30lbs

Seated Leg

pressWMS: 4R:15

W:60lbs

Seated Leg

PressWMS:4

R:15W:60lbs

Abdominal crunch

WMS:4

R:15W: 35 lbs

Hip abductor

WMS: 2

R: 15W:25 lbs

Hip adductor

WMS: 2R:15

W:25lbs

45mins



Spent10/12 x x x x x x x x x 15mins10/14 x x x x x 10mins10/15 x x x x x x x 10mins10/17 x x x x x x x 10mins

10/14 Other Flexibility Exercise (specify): Yoga 30mins

10

Total Stretching Time 75mins


1. How did your workouts go this week? What went well? What can you improve on? They went pretty well. I liked that I was able to go roller skating this week. I wish I had had another day to go to the YMCA.

2. How well did you stick to your pre-planned workout schedule? Explain.As usual, I did most of what was on it, but very out of order.

3. What was the goal you set for this week’s workouts and how well did you accomplish it?I was able to get my reps and weight up on strength training, but I didn’t end up trying any new machines.

4. What will you do next week to increase the time, intensity, OR resistance of ONE element of your workout? I would like to try some free weights at the Y.


XCaitlin Moore

11

LOG 6WEEK OF: 10/19-10/25


HRTime Spent

10/19 Roller derby practice- scrimmaging, practicing stops/falls 158 90mins10/21 Jumping rope/running in place 145 20mins10/23 YMCA – treadmill (3.5-6.8mph), stationary bike, stairclimber, elliptical 176 50mins10/24 Dance rehearsal for the musical MARY 139 90mins


STRENGTH TRAINING: Indicate the exercise and type of equipment used to work each muscle groupDate Ba

ckChest Biceps Triceps Deltoi

dHam

sQuad

sCalves Core Oth

erTime Spent

10/20 Pushups:5reps/3set

s

Pushups:5reps/3set

s

Lunges

10R, 5 sets

Crunches:25R,4SReverse

crunches:25R, 4 setsPushups:5reps/3set

s

25mins

10/23 Tri press downWMS:4

R: 10W: 80 lbs

Dual leg

extension WM

S:4R:15

W:30lbs

Seated Leg pressWMS: 4R:15W:60l

bs

Seated Leg PressWMS:4

R:15W:60lb

s

Abdominal

crunchWMS:4

R:15W: 35

lbs

Hip abductor

WMS: 2

R: 15W:25 lbs

Hip adductor

WMS: 2R:15

W:25lbs

45mins



Spent10/19 x x x x x x x x x 15mins10/20 x x x x 5mins10/21 x x x x x 5mins10/23 x x x x x x x 10mins10/24 x x x x x x x x x 15mins

Other Flexibility Exercise (specify):Total Stretching Time 50mins

My total time spent exercising for fitness this week is 6 Hrs 10 Min

12

1. How did your workouts go this week? What went well? What can you improve on? Things went pretty well. I added some at home strength training which was a nice change and I also liked jump roping a lot more than I thought I would.

2. How well did you stick to your pre-planned workout schedule? Explain.As always, not too well. My schedule is crazy so things get flipped around all the time, but I still manage to get most of it done.

2. What was the goal you set for this week’s workouts and how well did you accomplish it?I wanted to try free weights, but I didn’t end up getting to. I’d like to look up some specific exercise to try before I go.

3. What will you do next week to increase the time, intensity, OR resistance of ONE element of your workout? I would like to actually accomplish doing some free weights!!


X_Caitlin Moore

13

LOG 7WEEK OF: 10/26-11/1


HRTime Spent

10/26 Roller derby – scrimmaging, practicing stops and falls 165 90mins10/27 “MARY” dance rehearsal 150 90mins10/29 “MARY” dance rehearsal 148 90mins10/31 “MARY” dance rehearsal 158 90mins



Back Chest Biceps Triceps Deltoid Hams Quads Calves

Core Other

Time Spent

10/28

Pushups

10 reps/4 sets

Pushups10 reps/4

sets

Pushups10 reps/4

setsCrunche

s10 reps/4

setsReverse crunches10 reps/4

sets

20mins

10/30

Tri pres

s downWMS:4

R: 10W: 80 lbs

Dual leg extension WM

S:4R:15

W:30lbs

Seated Leg

pressWMS: 4R:15

W:60lbs

Seated Leg

PressWMS:4

R:15W:60lb

s

Abdominal crunch

WMS:4

R:15W: 35 lbs

Hip abducto

rWMS: 2

R: 15W:25 lbsHip

adductor

WMS: 2R:15

W:25lbs

40mins



Spent10/26 x x x x x x x x x 15mins10/27 x x x x x x x x 10mins10/28 x x x x 5mins10/29 x x x x x x x x 10mins10/30 x x x x x x x x 10mins

14

10/31 x x x x x x x x 10mins


My total time spent exercising for fitness this week is 8 Hrs Min

1. How did your workouts go this week? What went well? What can you improve on?I think they went pretty well. “MARY” rehearsal is adding a lot of cardio

2. How well did you stick to your pre-planned workout schedule? Explain.Same always – everything’s in a weird order.

3. What was the goal you set for this week’s workouts and how well did you accomplish it?No free weights – but I did some more “at home” stuff.

4. What will you do next week to increase the time, intensity, OR resistance of ONE element of your workout? I would like to run for a longer distance than usual.


XCaitlin Moore

15

LOG 8WEEK OF: 11/2-11/8


HRTime Spent

11/2 Roller derby – scrimmaging, practicing stops and falls 165 90mins10/3 “MARY” dance rehearsal 149 90mins10/5 “MARY” dance rehearsal 154 90mins10/7 “MARY” dance rehearsal 163 90mins

Total Cardio Time 360 mins


Back Chest Biceps Triceps Deltoid Hams Quads Calves Core Other

Time Spent

11/4

Pushups10

reps/4 sets

Pushups10 reps/4

sets

Pushups10 reps/4

setsCrunche

s10 reps/4


sets

20mins

11/6

Tri pres

s downWMS:4

R: 10W: 80 lbs

Dual leg extension

WMS:4

R:15W:30lbs

Seated Leg

pressWMS: 4R:15

W:60lbs

Seated Leg

PressWMS:4

R:15W:60lbs

Abdominal crunch

WMS:4

R:15W: 35 lbs

Hip abducto

rWMS: 2

R: 15W:25 lbs

Hip adducto

rWMS: 2R:15

W:25lbs

40mins



Spent11/2 x x x x x x x x x 15mins11/3 x x x x x x x x 10mins11/4 x x x x 5mins11/5 x x x x x x x x 10mins11/6 x x x x x x x x 10mins

16

11/7 x x x x x x x x 10mins


My total time spent exercising for fitness this week is 8 Hrs Min

1. How did your workouts go this week? What went well? What can you improve on?They went pretty good – literally the exact same as last week because “MARY” rehearsal is taking a toll on my gym time. By the way, MARY is a musical about the months leading up to Jesus’ birth that my theater company does around Thanksgiving each year.

2. How well did you stick to your pre-planned workout schedule? Explain.Wonky as always, but I got stuff done.

3. What was the goal you set for this week’s workouts and how well did you accomplish it?I wanted to run for longer but I didn’t actually have any time to do cardio at the gym.

4. What will you do next week to increase the time, intensity, OR resistance of ONE element of your workout? I’d like to push myself to be a bit faster at derby practice.


X___________Caitlin Moore

17

LOG 9WEEK OF: 11/9-11/15


HRTime Spent

11/9 Roller derby – scrimmaging, positional blocking, stops, falls 162 90min11/10 Roller derby – blocking, cross-overs, pyramids, jammer v blocker 175 90min11/10 MARY rehearsal - dance 154 90min11/12 MARY rehearsal - dance 149 90min11/13 Roller derby – blocking, cross-overs, pyramids 183 90min11/14 MARY rehearsal -dance 162 90min




Core Other Time Spent

11/11

Pushups10

reps/4 sets

Pushups10 reps/4

sets

Pushups10 reps/4

setsCrunches10 reps/4


sets

20min

11/15

Tri press downWMS:4

R: 10W: 80 lbs

Dual leg extension

WMS:4

R:15W:30lbs

Seated Leg

pressWMS: 4R:15

W:60lbs

Seated Leg

PressWMS:4

R:15W:60lbs

Abdominal crunch

WMS:4

R:15W: 35 lbs

Hip abductor

WMS: 2

R: 15W:25 lbs

Hip adductor

WMS: 2R:15

W:25lbs

40min

Total Strength Training Time 60min


Spent11/9 x x x x x x x x x 15min11/10 x x x x x x x x x 20min11/11 x x x x 5min11/12 x x x x x x x x 10min11/13 x x x x x x x x x 15min11/14 x x x x x x x x 10min11/15 x x x x x x 10min


18

My total time spent exercising for fitness this week is 11 Hrs 15Min

1. How did your workouts go this week? What went well? What can you improve on?This week was entirely CRAZY!!! Between rehearsal and roller derby I hardly had time for anything else.

2. How well did you stick to your pre-planned workout schedule? Explain.About as well as always, but Roller derby and the musical I’m in are sort of taking over for the next couple weeks.

3. What was the goal you set for this week’s workouts and how well did you accomplish it?To be faster at derby practice. I think so – I definitely was pushing myself really hard.

4. What will you do next week to increase the time, intensity, OR resistance of ONE element of your workout? I would like to make to to the Y AT LEAST once.


X_____________Caitlin Moore__________________

19

LOG 10WEEK OF: 11/16-22


HRTime Spent

11/16 Roller derby – scrimmaging, positional blocking, stops, falls 162 90min11/17 Roller derby – blocking, cross-overs, pyramids, jammer v blocker 175 90min11/17 MARY rehearsal - dance 154 90min11/20 MARY rehearsal - dance 149 90min11/21 Roller derby – blocking, cross-overs, pyramids 183 90min11/21 MARY rehearsal -dance 162 90min




Core Other Time Spent

11/18

Pushups10

reps/4 sets

Pushups10 reps/4

sets

Pushups10 reps/4

setsCrunches10 reps/4


sets

20min

11/22

Tri press downWMS:4

R: 10W: 80 lbs

Dual leg extension

WMS:4

R:15W:30lbs

Seated Leg

pressWMS: 4R:15

W:60lbs

Seated Leg

PressWMS:4

R:15W:60lbs

Abdominal crunch

WMS:4

R:15W: 35 lbs

Hip abductor

WMS: 2

R: 15W:25 lbs

Hip adductor

WMS: 2R:15

W:25lbs

40min

Total Strength Training Time 60min


Spent11/16 x x x x x x x x x 15min11/17 x x x x x x x x x 20min11/18 x x x x 5min11/19 x x x x x x x x 10min11/20 x x x x x x x x x 15min11/21 x x x x x x x x 10min11/22 x x x x x x 10min

Other Flexibility Exercise (specify):Total Stretching Time 75min

20

My total time spent exercising for fitness this week is Hrs Min

1. How did your workouts go this week? What went well? What can you improve on? I’ve found a new routine with MARY.

2. How well did you stick to your pre-planned workout schedule? Explain.Didn’t as usual – things always get flipped around and stuff.

3. What was the goal you set for this week’s workouts and how well did you accomplish it?I did get to Y for some strength training, so yes.

4. What will you do next week to increase the time, intensity, OR resistance of ONE element of your workout? I’ll try to push myself at roller skating more than usual.


X_____________Caitlin Moore__________________

21

LOG 11WEEK OF:


HRTime Spent

Total Cardio Time

STRENGTH TRAINING: Indicate the exercise and type of equipment used to work each muscle groupDate Back Chest Bicep

sTriceps Deltoid Hams Quads Calves Core Othe

rTime Spent

Total Strength Training Time


Spent

Other Flexibility Exercise (specify):Total Stretching Time


1. How did your workouts go this week? What went well? What can you improve on?

2. How well did you stick to your pre-planned workout schedule? Explain.

3. What was the goal you set for this week’s workouts and how well did you accomplish it?

4. What will you do next week to increase the time, intensity, OR resistance of ONE element of your workout?


X_______________________________

22

LOG 12WEEK OF:


HRTime Spent

Total Cardio Time



rTime Spent



Spent








X_______________________________

23

LOG 13 (Optional or Make Up)WEEK OF:


HRTime Spent

Total Cardio Time



rTime Spent



Spent








X_______________________________

24

LOG 14 (Optional or Make Up)WEEK OF:


HRTime Spent

Total Cardio Time



rTime Spent



Spent








X_______________________________

25

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Caitlin Moore Fitness Log 10