Fitness Log Template

This plan should be one that you can (and hopefully will) do. The information you give should be correct and make sense to the reader. PRINT ALL OF YOUR INFORMATION NEATLY (so that it can be read without trouble by your teacher).

Warm up – Fill in with the activity that you will use to warm up (i.e. jog a lap around the track
or 50 jumping jacks). Do this only for those days that you are planning some kind of workout. The warm up should be the same activity you will do for cardiovascular fitness.

Cardiovascular Fitness
Frequency – put an X under those days that you will do a cardiovascular workout –
minimum 3 times per week
Intensity – fill in with something that indicates how hard you will work (i.e. percentage
of maximum heart rate, perceived exertion or heart rate per 10 sec.)
Time – how long will you work out (actual time in cardiovascular exercise not total
exercise time)?
Type – what kind of activity/exercise will you do (i.e. jogging, walking, swimming, etc.)?

Muscular Fitness
Frequency – put an X under those days that you will do either a muscular strength or
muscular endurance workout – minimum 3 times per week
Intensity – fill in with something that indicates how hard you will work (i.e. muscular
strength – 75% to 95% of 1 Rep Max or muscular endurance 50% to
75% of 1 Rep Max, include the number of sets of each exercise and
number of reps – could be written as 2 x 15 50% max – indicates 2 sets
of 15 reps at 50% of the amount of weight you could lift only once).
Time – how long will you work out (actual time you will spend doing your exercises)?
Type – what kind of exercises will you do – weight training, calisthenics, etc.?

Flexibility
Frequency – put an X under those days that you will do your flexibility workout –
minimum 6 days per week
Intensity – fill in with the length of time you will hold each stretch and how many
different stretches you will do
Time – how much time will you spend stretching?
Type – what type of stretching will you do – static or dynamic?

Agility
Frequency – put an X under those days that you will do exercises/activities to improve
your agility – minimum 3 times per week
Intensity – Could be a time goal (complete dot drill under 50 seconds) or repetition
(complete 100 consecutive double foot jumps – jump rope)
Time – how much time will you spend working on improving your agility?
Type – what type of activity will you do to improve agility?

Cool down
List the type of activity that you will do to cool down after exercising – should be the same activity you did for cardiovascular fitness.

Body composition – list one thing that you will change for the better either in what you eat – such as eliminate soda or nutrition in general – such as eat breakfast every day