1. Log 5.05 Flexibility/Cardiovascular/Muscular Log
Type Name: ___Ingrid Moreno Type Date:
Flexibility Date 6/27 6/29 7/2
Stretching exercise Muscle worked reps/time reps/time reps/time
Chest/Biceps Stretch Pectoralis, Biceps 3/30 3/32 3/30
Shoulder/Triceps Stretch Deltoids, Triceps 6/30 6/30 6/31
Upper Back & Torso Stretch Trapezius 4/26 4/25 4/26
Lower Back Stretch LatisimusDorsi 2/33 2/33 2/33
Lying Quad Stretch Quadriceps 4/25 4/27 2/25
Modified Hurdler’s Stretch Hamstrings 4/25 4/25 4/25
Calf Stretch Gastrocnemius 4/22 4/20 4/22
Lying abdominal stretch Abdominals 2/26 2/26 2/26
**Remember to use the FIT principles to help you improve your flexibility.
Lower Limit Upper Limit
Target Heart Rate Zone (from lesson 4.02)
=145 =187
**Make sure that you get your heart rate into this range during your workouts.
Cardiovascular
6/27 6/29 7/2
Date
Activity Selected Run Run Run
Starting heart rate 98 100 98
Heart rate after 5 minutes 174 170 166
Heart rate after 10 minutes 180 177 178
Ending heart rate 178 182 180
5 minute recovery heart rate 119 120 117
Length of activity (minutes) 20 25 20
Muscular Date 6/29 7/2
Muscles Worked Exercise Selected Sets Reps Weight Sets Reps Weight
Quadriceps Leg extensions 3 10 25 3 10 25
Hamstrings Leg kickbacks 3 11 3 11

2. Gastrocnemius Calf raises 3 10 3 10
Pectoralis Bench press 3 3
Deltoids Lateral Raises 3 3
Trapezius Dead rows 3 3
LatisimusDorsi Pulls up 3 3
Abdominals Leg lifts 3 3
Biceps Bicep curls 3 3
Triceps Dips 3 3