This document outlines the requirements for completing a cardiovascular workout log, which requires documenting 360 minutes of physical activity. It provides a table to log date, activity details, intensity, and duration of workouts. The document instructs on setting a measurable goal that includes heart rate monitoring and calculating one's target heart rate zone. Completing the log and reflections on the workouts and progress earned points towards course credit.

1. Cardiovascular Workout Log
You will need to document six hours (or 360 minutes) of physical activity before you can receive credit for your
workout log. You cannot complete and receive credit for HOPE course if you do not complete each of the topic
workout logs.
Please save this document to your computer. (You will need to add the necessary rows to the table below until
you have a total of 360 minutes of physical activity.)
Student Name:
Regular physical activity has many positive benefits that contribute to improved cardiovascular health and well
being. Monitoring your heart rate during your workouts helps you know that you are getting the most
cardiovascular benefit from your activities. Please define a measurable cardiovascular activity goal that will
include heart rate monitoring as part of this process.
Goal: I aspire to ____ ____________________________no later than ____________. (worth 20 points)
Example: I aspire to monitor my heart rate during at least four of my workouts and make sure I am within my
target heart range no later than April 20th, 2009.
Date4/ Warm- Physical Intensity (Light, Cool- Minutes50
22/09 upWalking ActivityJoggin Medium, or DownQuadriceps,
g High)Medium hamstring, and calf Total minutes
stretches worth 40
pointsReflectio
ns: (worth 20
points)
1. Do you
believe
your
cardiov
ascular
routine
is
improvi
ng your
fitness?
Why
or why
not?
2. Calcula
te your
individ
ual
Target
Heart
Rate
zone
and
show
your

2. work.
(You
will
learn
about
heart
rates
and
how to
calculat
e your
Target
Heart
Rate
zone in
Lesson
Three.)
Resting
Heart
Rate:
Age:
THR
zone:
to
beats
per
minute
3. Were
you
able to
maintai
n your
workou
ts
within
the
target
heart
rate
zone
calculat
ed?
Why or
why
not?
Why is
it
importa
nt?

3. 4. What
additio
nal
activitie
s could
you
include
in your
workou
t
routine
to
improv
e your
cardiov
ascular
fitness
level?
5. Explain
how
you
applied
the
F.I.T.T.
principl
es in
your
cardiov
ascular
workou
ts.
Identify
each
factor
and
how it
works
to
improv
e your
health.
(Cont’
d. on
page 2)
Fitness Test
Comparison:
(worth 20
points)
1. Repeat

4. the mile
run
fitness
test
from
the
Getting
Started
lesson.
2. Compar
e your
original
mile
run
result
with
your
current
mile
run
result.
Write
out
your
original
score
and
status,
along
with
your
current
score
and
status.
3. Did
your
results
improv
e?
Why or
why
not?