NAME: Pia Avendano DATES:

CARDIOVASCULAR: Log all of your current intentional cardio activities ≥10 minutes in duration (follow the exa
CARDIOVASCULAR ACT
Day/Date/Time Type Time (Min)
EXAMPLE EXAMPLE EXAMPLE
Tues 2/1 - 8:00am Ran around campus w/ roommate 35

1 Tues 9/3 - 6:40 pm Group Fight 45

2 Thurs 9/5 - 6:45 pm Interval Kickboxing -Cardio portion 30

3 Thurs 9/5 - 7:35 pm Zumba 55

7
3 TOTAL CARDIO MIN/WK 130
 Edit Dates Here MO
s in duration (follow the example)
CARDIOVASCULAR ACTIVITY
Intensity (1-10)
EXAMPLE
8

7
 9/2 - SUN 9/8
ow the example)
ULAR ACTIVITY
Weekly Cardio Reflection
I had such a great week of cardio! The weather was beautiful, my legs were well rested, and I was feeling so strong. I'm
almost to the 150 minimum min/wk cardio requirements, but I would like to try for more (and I know I need to add
variety).

I'm quite satisfied with my cardio workout this week. As usual, I enjoyed doing group fight and
zumba. The cardio portion of interval kickboxing was quite fun as well. Its name sounds
intimidating, but it's not because of the cardio portion (I will talk more about it in resistance). Next
week, I would not be able to go to group fight since I have work on Tuesday, but in lieu of it, I would
run in threadmill since I also have to prepare for the 5k run that I will do on September 29.

Type Weekly Cardio Reflection in this box (Discuss what you thought and how you felt about your cardio activity this
week. Do NOT just restate the activity you did. Include a statement regarding your goals for cardio activity based on what
you learned from this baseline log. Must be at least 2-3 sentences.)
 RESISTANCE: Log all of your current intentional resistance activities (follow the example).
RESISTANCE (MUSCLE-STRE
Day/Date/Time Type Time (Sets/Reps OR Min)
EXAMPLE EXAMPLE
Free Weights (dumbbells) at the SRC - bench press, triceps kickbacks,
biceps curl, shoulder press, back extensions, & crunches 1 set/12 reps OR
Wed 2/2 - 8:00am 55 minutes

Interval Kickbox - resistance portion (using dumbbells to exercise the

1 Thurs 9/5 - 6:45 pm upper portion of the body) 2 sets/ 10 reps

2 Sun 9/8 - 9:45 pm Used 3lbs dumbbells to work my upper arms & squating at the same time 1 sets/ 20 reps

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2
ANCE (MUSCLE-STRENGTHENING) ACTIVITY
Intensity (% 1 RM)
EXAMPLE

60%

70%

30%

50%
RENGTHENING) ACTIVITY
Weekly Resistance Reflection
I do NOT enjoy resistance training, so I'm trying new activities to see what I do enjoy. I know the benefits of free weights
which is why I'm starting with this type. I got bored this week, and I didn't really push myself. I think I'm going to try a
Body Pump class next week.

The resistance portion of interval kickboxing was a killer. My legs and arms felt woobly
afterwards. I seriously felt like I couldn't move on to the next exercise routine. I had to take a
longer break from everyone else. For the next two days, my arms and legs were sore.

Type Weekly Resistance Reflection in this box (Discuss what you thought and how you felt about your resistance
activity this week. Do NOT just restate the activity you did. Include a statement regarding your goals for resistance
activity based on what you learned from this baseline log. Must be at least 2-3 sentences.)
 FLEXIBILTY: Log all of your current intentional flexibility activities ≥10 minutes in duration.
FLEXIBILITY ACTIVIT
Day/Date/Time Type Time (Secs/Reps/Tot Secs OR Min)
EXAMPLE EXAMPLE
Yoga DVD (combined static & dynamic flexibility)-
Wed 2/2 - 9:00am swan, sun salutations, triangle pose, happy baby pose 30 sec/2 reps/60 secs OR 60
minutes

1 Tues 9/3 - 7:25 pm Stretching after Group Fight 5 mins

2 Thurs 9/5 - 6:45 pm Interval Kickbox - Pilates portion 15 mins

Yoga for neck, shoulders, and upper back (Youtube via

3 Sun 9/8 - 10:00pm yoginimelbourne) 15 mins

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3
in duration.
FLEXIBILITY ACTIVITY
Intensity (% ROM)
EXAMPLE

10%

10%

10%

10%

10%
TY ACTIVITY
Weekly Flexibility Reflection
This week was the first time I tried a yoga DVD, and it was kind of difficult. I think it will get easier if I keep practicing. I kept
thinking, “when is this going to be over?” - but I’m so glad I did it because it felt greatt! My hips feel especially better this
week because the DVD made me hold my stretches longer. I definitely plan to do this next week!

This week I felt like I was slacking in this part. I enjoyed doing Yoga that focuses on my neck,
shoulders and upper back since I occasionally feel achy on those part especially after work. Next
week, I will try to incorporate more flexibility classes in my routine.

Type Weekly Flexibility Reflection in this box (Discuss what you thought and how you felt about your flexibility activity this
week. Do NOT just restate the activity you did. Include a statement regarding your goals for flexibility activity based on what
you learned from this baseline log. Must be at least 2-3 sentences.)