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Lake Stickney Physical Education Fitness LogName: Week of: Please record 3 days of activities. You decide the days, but remember to follow the FITT principle on the bottom of the page.Thread Needle StretchInstruction: Lie on your back, bend your knees and place left foot on your right thigh just above the knee. Clasp your hands around your right thigh and pull the knee/thigh to your chest. Hold for 20 seconds. Release and stretch the right hip.Spinal Twist StretchFor the hips, back, and neck. Also to release tension, prevent neck and back pain.?Instruction: Sitting with your right leg straight, bend your left knee and cross it over your right leg. Lean back on both hands. Lift your back from the left hand, take your right arm outside the left thigh. Exhaling, turn left, from your lower back. Bring the right shoulder against the outer knee, and bend your elbow. Using your bend leg for leverage, really twist while lifting, breathing normally. Look over your shoulder. Repeat on other side.Date: 4/14/20EXAMPLEDate:Date:Date:Warm ups:2733675080Jumping Jacks263843889010+ Push ups2441573524220+ Sit ups263207520700030 count PlankWarm ups:20+ Jumping Jacks10+ Push ups20+ Sit ups30 count PlankWarm ups:20+ Jumping Jacks10+ Push ups20+ Sit ups30 count PlankWarm ups:20+ Jumping Jacks10+ Push ups20+ Sit ups30 count PlankStretching: (20 seconds each)244475162242002444756254700Thread NeedleSpinal Twist2540003460800Free ChoiceStretching: (20 seconds each)Thread NeedleSpinal TwistFree ChoiceStretching: (20 seconds each)Thread NeedleSpinal TwistFree ChoiceStretching: (20 seconds each)Thread NeedleSpinal TwistFree ChoiceActivity:Walking fast with my Mom.Riding my bike.Fresh Start Fitness Video from GoNoodleIntensity (HR) 138Time 60 minsAerobic or AnaerobicActivity:Intensity (HR) _ Time Aerobic or AnaerobicActivity:Intensity (HR) Time Aerobic or AnaerobicActivity:Intensity (HR) _ Time Aerobic or AnaerobicHow to find your Heart Rate: vs Anaerobic Examples?of?aerobic?exercise include fitness walking, running, jump roping for a long time or biking.?Anything that gets your heart pumping faster for a longer period. Anaerobic?exercises involve quick bursts of energy and are performed at maximum effort for a short time.?Examples?include jumping, push-ups, sit-ups or weight lifting. ... Your body relies on stored energy sources, rather than oxygen, to fuel itself.Use the FITT Principal to record your exercise.Frequency = How often do you workout?Intensity = How hard do you work (Exercise Heart Rate) Time = How long do you workout?Type = Type of Activity (Aerobic or Anaerobic)? ................
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