5 05

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5 05

  1. 1. Log 5.05 Flexibility/Cardiovascular/Muscular LogType Name: ___Ingrid Moreno Type Date:Flexibility Date 6/27 6/29 7/2Stretching exercise Muscle worked reps/time reps/time reps/timeChest/Biceps Stretch Pectoralis, Biceps 3/30 3/32 3/30Shoulder/Triceps Stretch Deltoids, Triceps 6/30 6/30 6/31Upper Back & Torso Stretch Trapezius 4/26 4/25 4/26Lower Back Stretch LatisimusDorsi 2/33 2/33 2/33Lying Quad Stretch Quadriceps 4/25 4/27 2/25Modified Hurdler’s Stretch Hamstrings 4/25 4/25 4/25Calf Stretch Gastrocnemius 4/22 4/20 4/22Lying abdominal stretch Abdominals 2/26 2/26 2/26**Remember to use the FIT principles to help you improve your flexibility. Lower Limit Upper LimitTarget 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 DateActivity Selected Run Run RunStarting heart rate 98 100 98Heart rate after 5 minutes 174 170 166Heart rate after 10 minutes 180 177 178Ending heart rate 178 182 1805 minute recovery heart rate 119 120 117Length of activity (minutes) 20 25 20Muscular Date 6/29 7/2Muscles Worked Exercise Selected Sets Reps Weight Sets Reps WeightQuadriceps Leg extensions 3 10 25 3 10 25Hamstrings Leg kickbacks 3 11 3 11
  2. 2. Gastrocnemius Calf raises 3 10 3 10Pectoralis Bench press 3 3Deltoids Lateral Raises 3 3Trapezius Dead rows 3 3LatisimusDorsi Pulls up 3 3Abdominals Leg lifts 3 3Biceps Bicep curls 3 3Triceps Dips 3 3

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