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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
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

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5 05

  • 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