Wiki Page, Child Development : Week 1 Daily Exercise Log (submit with Lesson 2)

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2014-09-16T21:47:02-06:00

For each lesson of this course, you will complete a daily exercise log worth 20 points. For this lesson, you will begin your daily log, which will be submitted in Lesson 2. Additional logs will be provided to be submitted in Lessons 4, 6, 8, and 10. For this lesson, you will begin the cardiorespiratory part of your fitness plan, choosing an aerobic activity to perform for 10 minutes a day at least 5 days a week. You will finish fully developing your own weekly fitness plan in later lessons. Below is an example of a completed weekly plan and daily log.

We will talk about your weekly fitness plan in more detail in Lesson 2; however, you will begin the cardiorespiratory part now and keep track of your activity with a daily log in the document provided below. As we progress through the course, you will add exercises to strengthen your muscles and also to increase your flexibility. You may exercise 6 days a week, but it is best to schedule at least 1 day off. Download Log 1 below to track your daily exercises for weeks 1 and 2. This document contains space to record the type of activity and how long you perform each activity. It also contains a place for your accountability partner to sign. (Note: You will need to scan the signed log and save it as a JPG or PDF for electronic submission. )

Log 1: Weeks 1 and 2 (.doc)

For this lesson, you will begin the cardiorespiratory part of your fitness plan. Choose an aerobic activity and begin with 10 minutes a day for at least 5 days a week. (You will gradually increase your time to reach 30 minutes minimum for at least 5 days a week.) The first component listed in Table 1.1 under health-related fitness is cardiorespiratory fitness, also known as aerobic fitness, which is the most important component. An aerobic exercise must be continuous and use large muscle groups of the body, and it must keep the heart rate (beats per minute) elevated. Activities that start and stop will allow your heart rate to fall, which is less beneficial for your cardiorespiratory fitness. The activities below are good to choose from. (These activities may also be done using equipment such as a treadmill, stair climber, etc.)

walking

swimming

water aerobics

bicycling

jogging

skating

cross-country skiing

rowing

skipping

jumping rope

group fitness class

stair climbing

dancing

aerobic DVD

It is a good idea to start activities or exercise plans slowly. Many people try to do too much and end up quitting, because they become sore or too stressed by their elaborate fitness routine. By building gradually, you are more likely to stay with the program and reap the benefits of regular exercise. Start with 10 minutes a day for Week 1 and then continue adding minutes according to the timeline below. (You will refer to this timeline for the activity assignment for each lesson.)

Table 1.3 Aerobic Exercise Timeline

Week # | Minimum minutes at least 5 days a week
1 | 10
2 | 15
3 | 15
4 | 20
5 | 20
6 | 25
7 | 25
8 | 30
9 & after | 30

Note: The goal by the end of this course is for you to have created your own personal fitness program. In order to accomplish this, however, you need to lay some groundwork and do some fact finding for the components of your program as we go along. Now is the time to experiment with some activities. You probably know or have a pretty good idea which aerobic activity you are interested in; however, you may want to try different activities. You do not have to do the same activity every day. In fact, it is a good idea to do at least two aerobic activities to help combat boredom. Remember, our plan eventually will involve performing 30 minutes daily of an aerobic exercise. (To be aerobic, you must perform the activity using large muscles groups and keep your heart rate elevated. You should be able to talk in short bursts.) In later lessons you will learn more about "Target Heart Rate Zone."

Additional Resources

Fitness Online

American Council on Exercise

Harvard Health Publications

The President's Challenge

References

Lifetime Physical Fitness and Wellness by Werner W.K. Hoeger and Sharon A. Hoeger. Tenth Edition, 2009, 2007, Wadsworth, Cengage Learning.

Fit & Well Core Concepts and Labs in Physical Fitness and Wellness by Thomas D. Fahey, Paul M. Insel, Walton T. Roth. Eighth Edition, 2009, McGraw-Hill Higher Education.

In Pursuit of Fitness by Stokes, Schultz, Rothstein. Third Edition, 2009, Hunter Textbooks, Inc.

Personal Fitness for You by Roberta Stokes, Sandra l. Schultz. Third Edition, 2007, Hunter Textbooks, Inc.