This document outlines a skill-related fitness workout log that students must complete to earn credit for a course. It requires documenting 360 minutes (6 hours) of physical activity. Students must set a measurable fitness goal, record their daily workouts, and reflect on how their workouts impacted their skill-related and health-related fitness levels. It also includes a fitness test to compare push-up results before and after completing the workout log.

1. Skill-Related Fitness 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:
You can help improve your performance in physical activities by improving specific areas of skill related
fitness. Please define a measurable physical activity goal related to a specific area of skill related fitness you
would like to improve that relates to improving your performance in a specific activity.
Goal: I aspire to ________________________________no later than ____________. (worth 20 points)
Example: I aspire to improve my “off the wall” coordination score from 10 successful catches to 20 successful
catches no later than May 20th, 2009. I believe that completing this goal will help me to improve when I catch
balls at softball practice.
Date4/ Warm- Physical Intensity (Light, Cool- Minutes50
22/09 upWalking ActivityJoggin Medium, or DownQuadriceps,
g High)Medium hamstring, and calf Total points
stretches worth 40
pointsReflectio
ns: (worth 20
points)
You may either
respond to
these questions
by typing in
your responses
to the
questions
below or you
may submit a
video (using a
camera or cell
phone) of
yourself
physically
demonstrating
your
improvement
in one or more
of the skill
related fitness
areas and
provide verbal
responses to
each of the
questions

2. below.
1. Did
your
workou
ts
impact
your
skill
related
fitness
levels?
Why or
why
not?
2. Did
your
workou
ts
impact
your
health
related
fitness
levels?
Why or
why
not?
3. What
additio
nal
activitie
s could
you
include
in your
workou
ts each
week to
improv
e your
health
related
fitness
levels?
4. What
additio
nal
activitie
s could

3. you
include
in your
workou
t
routine
to
improv
e your
skill
related
fitness
levels?
5. Describ
ea
physica
l
activity
or sport
you
have
never
done
that you
would
like to
try one
day.
Identify
at least
one
element
of skill
related
fitness
that is
importa
nt to
being
success
ful in
this
activity.
Explain
how
you
could
improv
e in at
least
one

4. skill
area
relevant
to the
activity
you
choose.
(Cont’d.
on page 2)
6. Describ
ea
physica
l
activity
or sport
you
would
like to
try one
day
(someth
ing you
have
not
done
yet).
Identify
at least
one
element
of
health
related
fitness
that is
importa
nt to
being
success
ful in
this
activity.
Explain
how
you
could
improv
e at
least in
at least

5. one
health
area
relevant
to the
activity
you
choose.
Fitness Test
Comparison:
(worth 20
points)
1. Repeat
the
push up
test
from
the
Getting
Started
lesson.
2. Compar
e your
original
push up
test
result
with
your
current
push-up
test
result.
Write
out
your
original
score
and
status,
along
with
your
current
score
and
status.
3. Did
your

6. results
improv
e? Why
or why
not?