7/28/2019 Weekly Exercise Log

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WeeklyExerciseLog

UsethisformtotrackyouractivityforaweekasyouconsiderincorporatingthefourcomponentsoffitnessassetforthbytheAmerican

CollegeofSportsMedicine(ACSM).Recordabriefdescriptionofyouractivitiesalongwiththelengthoftimespentwhenindicated.Atthe

endoftheweektotaltheamountoftimeand/orepisodesatthebottomofthelog.

TheAmericanCollegeSportsofMedicineRecommendation

Cardiorespiratory

(Aerobic)Resistance Flexibility Neuromotor

Activitiesthatincreasetheheart

rateandpromoteincreaseduseof

oxygentoimproveoverallbody

conditionandendurance

Activitiesperformedagainstanopposing

forcethatincreasemuscle strength,

improvebodycomposition,andpromote

healthybonedensity

Activitiesthatpromotetheabilityto

movejointsthroughtheirwholespanof

movement

Activitiesthatincorporatemotorskills

suchasbalance,coordination ,andagilit

(alsoknownasfunctionalfitness)

30-60minutesofmoderateintensityexercise(fivedays

perweek)

OR

20-60minutesofvigorous-

intensityexercise(3daysper

week)

2-3daysperweektraineach

majormusclegroup

MajorMusclegroups:legs,hips,

back,abs,chest,shoulders,arms

2-3daysperweekdoflexibility

exercisestoimproverangeof

motion.

20-30minutesofexercises

involvingmotorskills(balance,

agility,coordination,gait)(2-3

daysperweek)

EffortScale:0-10;0=SittingDown;10=MaximalEffort

ModerateIntensity:Relativelymoderate-intensityactivityisalevelofeffortof5or6.

VigorousIntensityRelativelyvigorous-intensityactivityisa7or8onthisscale.

Walkingbriskly(3milesperhourorfaster,butnotrace-walking)

Wateraerobics Bicyclingslowerthan10milesperhour Tennis(doubles) Ballroomdancing Generalgardening

Race-walking,jogging,orrunning Swimminglaps Tennis(singles) Aerobicdancing Bicycling10milesperhourorfaster Jumpingrope Heavygardening(continuousdiggingorhoeing,withheartrat

increases)

Hikinguphillorwithheavybackpack

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TypeofExercises

AerobicExercise ResistanceTraining Flexibility Neuromot

Date Description&Intensity Duration Description Description Descriptio

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Mytotalnumberofminutesor

hoursthisweek

____________________________

______________________

__________

__________

AmericanCollegeof

SportsMedicineRecommendation

~150minutesModerateIntensity

OR

~75minutesVigorousIntensity

2-3Days

2-3Days

50-75minute