Muscle and Heart Rate

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Log 6.05—Flexibility/Cardiovascular/Muscular Log
 
Type Name: Shedna Angilot                                Type Date: 07/22/11

Flexibility| Date|  07/20/11|  07/21/11|  07/22/11| Stretching exercise| Muscle worked| reps/time| reps/time| reps/time| Chest/Biceps Stretch| Pectoralis, Biceps| 6/60| 6/60| 6/60| Shoulder/Triceps Stretch| Deltoids, Triceps| 6/60| 6/60| 6/60| Upper Back & Torso Stretch| Trapezius| 6/60| 6/60| 6/60| Lower Back Stretch| Latisimus Dorsi| 6/60| 6/60| 6/60| Lying Quad Stretch| Quadriceps| 6/60| 6/60| 6/60|

Modified Hurdler’s Stretch| Hamstrings| 6/60| 6/60| 6/60| Calf Stretch| Gastrocnemius| 6/60| 6/60| 6/60|
Lying abdominal stretch| Abdominals| 6/60| 6/60| 6/60| **Remember to use the FIT principles to help you improve your flexibility. Target Heart Rate Zone (from lesson 4.02)| Lower Limit =| Upper Limit =| **Make sure that you get your heart rate into this range during your workouts.| Cardiovascular                                   Date|  07/20/11|  07/21/11|  07/22/11| Activity Selected| 2 Mile Run| Volleyball| Swimming|

Starting heart rate| 69| 68| 72|
Heart rate after 5 minutes| 88| 81| 82|
Heart rate after 10 minutes| 93| 89| 90|
Ending heart rate| 101| 98| 99|
5 minute recovery heart rate| 92| 89| 87|
Length of activity (minutes)| 25 min 16 sec.| 1 hr. 12 min.| 48 min.|

Muscular| Date|  07/21/11|  |  |  07/22/11|  |  | Muscles Worked| Exercise Selected| Sets| Reps| Weight| Sets| Reps| Weight| Quadriceps| Squats| 5| 30| 10| 5| 30| 10|
Hamstrings| Hamstring Curl| 3| 10| 0| 3| 10| 0|
Gastrocnemius| Calf Raises| 3| 10| 4| 3| 10| 4|
Pectoralis| Bench Press| 3| 10| 20| 3| 10| 20|
Deltoids| Lateral Raises| 3| 10| 10| 3| 10| 10|
Trapezius| Shoulder Shrugs| 5| 10| 0| 5| 10| 0|
Latisimus Dorsi| Dead Lifts| 3| 10| 20| 3| 10| 20|...
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