Activity Log Goal - note PDF

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Sleep, Eat & Exercise: Activity Log & Goal Assignment *Type all responses into the expandable tables and text boxes provided. Name: This assignment consists of multiple components and is worth a total of 20 points.

Activity Log Record your physical activity for a minimum of four days – Saturday, Sunday, and two weekdays of your choice (2 pts per day). Note: recording more than four days is optional but recommended. Remember to include activities of daily living such as walking or biking to and from class, etc., as well as formal exercise done at a gym, at home, or outside. Try to be specific about what you’ve done. For example, don’t just say that you went to the gym. Instead, write down what you did there (e.g. elliptical, treadmill, lifted free weights, stretched, took a yoga class, etc.). Note the time of day and duration of the activity. Also include the intensity of what you did. For example, was it easy, somewhat hard, or very hard? Slow or fast? Feel free to record your heart rate if you monitored that. Finally, be sure to record the duration of time you spent on each activity. Here is an example of how you might log part of your Saturday:

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Activity Day of the week Saturday

Intensity

Time of day & Duration

Walk to the library and walk home (total is about Moderate 2 miles).

2.30 pm, 1 hour

Tai chi

Moderate

6.30 pm, 20 min

Sunday

Walk back and forth in working place

Hard

11:30 pm, 3 hours

Monday

Walk to school

Easy

11:30 am, 15 min

Monday

Weight training

Hard

2.40 pm, 40 min

Monday

Walk around the neighborhood

Easy

6.30 pm, 30 min

Tuesday

Racquetball practice

Hard

9:00 am, 45 min

Tuesday

Jogging

Moderate

10:00 am, 15 min

Tuesday

Biking

Moderate

10:20 am, 15 min

Wednesday

Walk to school

Easy

11.20 am, 20 min

Wednesday

Racquetball practice

Moderate

2.40 pm, 40 min

Wednesday

Walking around the neighborhood

Easy

5.30 pm, 30 min

Saturday

Analysis Questions Review your activity log and then answer the following questions. Be sure to carefully read and fully answer each question; some questions contain multiple components. Demonstrate critical thinking and effort in your answers. Write clearly; complete sentences, accurate spelling, and proper grammar and punctuation are expected. 1. Of the days that you logged your activity, how many were you physically active? (1/2 pt) I had done 12 activities in five days.

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2. On the days that you were physically active, what was the average amount of time that you were active (total minutes throughout the day)? (1/2 pt) At average, I work out 98 min per day. 3. Was most of your activity through activities of daily living, or through structured exercise? Light, moderate, or vigorous intensity? Explain. (1 pt) Most of my activities in the weekend is daily living, such as walking and Tai Chi. However, I try to go to gym every week day and at least work out for 20 to 60 minus. It contains weight training, racquetball, running, jogging, biking and so on. My heart rate usually is about 160 to 180. 4. Did you participate in a variety of activities, including cardiorespiratory endurance exercise, strength training, and flexibility training? Why or why not? (1 pt) Yes, I try to jog for 20 to 30 minutes one day, and then focus on weight training on the other day. By that, I should be able to let my muscle get some rest so I won’t get hurt. Also, I do stretch training after the other exercise, so I can ensure my body keeps in a good shape. 5. Discuss whether or not your physical activity patterns were consistent throughout the week, and explain why. Consider the amount of time you were active, the time of day that you were active, your class or work schedule, etc. (1 pt) I try to work out during the week. I will plan to go to recreation center before or after class. However, since I work in the weekend, so I could only walk around the neighborhood and my workplace to get some work out. 6. What did you notice about the relationship between your physical activity patterns and your mood, stress level, energy level, sleep quality, etc.? (1 pt) When I start working out consistently this semester, I can concentrate on the school work better and complete my homework in a shorter time, which proficiently reduces my stress. Also, I am much more energetic than last semester. I seldom feel dizzy and headache since this semester starts. 7. In general, are you physically active on all or most days of the week, or do you lead a mostly sedentary (inactive) lifestyle? Consider why, and explain. (i.e. If you’re relatively inactive, why? What makes it hard for you to be active on a regular basis?) (1 pt) I live in an active life style this semester and hope to continue even after I graduate. In the summer, since I cannot go to recreation center, I can only walk around the neighborhood and do only little exercise at home, such as using water bottle as weight training. However, since the semester starts, I try to go to gym every week day and make my body in a good shape. I feel much better and healthier after I have done for one month now.

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8. In general, explain how your activity level compares to the Physical Activity Guidelines for cardiorespiratory endurance exercise, strength training, and flexibility training. (Hint: refer back to the lesson if you don’t remember the guidelines.) (1 pt) I think I follow the guidelines. I try many different activities and make it harder when I feel I get used to it. Also, I will separate the weight training day, so I won’t get hurt. In addition, I do exercise regularly, so my body will fully work out and keep in a good shape. 9. What activities do you enjoy and/or think you would like to try? (1/2 pt) I start to take lesson in racquetball and I really like it! It is really fun and it’s good way to get my whole body work out.

SMART Activity Goal Reflect on your previous activity log, your answers to the analysis questions, and what you’ve learned from the course lessons. Think about what you are already doing well vs. what you could improve with regards to your activity level. You might be able to identify a lot of things that you could improve, but for the purpose of this assignment, focus on one thing that you will work on over the upcoming week. Read through the instructions below, and then answer each of the questions that follow. Your goal should be somewhat challenging. For example, if you’re already active for 30 minutes each day, then setting a goal of getting at least 15 minutes of physical activity each day would not be appropriate. Instead it might make sense for you to work toward increasing the intensity of your activity or incorporating more variety into your routine. For example, if you always do cardiorespiratory endurance exercise but don’t usually stretch or participate in any strength training, then you might set a goal to stretch for at least 10 minutes every day or strength train at least two non-consecutive days each week. While your goal should challenge you, it should also be something that is attainable. For example, if you currently don’t exercise at all or haven’t been very active in the past, then you’re probably not very likely to suddenly start going to the gym for an hour every day, or if you do, then it’s probably not very likely that you’ll stick to it long term. Setting a goal to be active at least 10 or 20 minutes every day might be a good start, and then you could gradually increase the duration from there, or you could set a goal of exercising for at least 30 minutes at least three days a week and gradually increase it to every day. For this assignment, think about setting a short-term goal that you can focus on and try to accomplish within one-two weeks. Keep in mind that your goal should be realistic for your life. Consider your class schedule (and your work schedule if you work). For example, if you hate running, then it might not make sense for you to set a goal of running on the treadmill four days per week. Instead, maybe you would like working out on the elliptical machine, taking a group fitness class, dancing with friends, or bicycling outside. Think about what’s available to you on campus and consider whether or not you have time to be active between classes and other commitments. 4

Finally, your goal should be written in specific and measurable terms. For example, you might try to walk or bike to all of your classes or participate in at least three group fitness classes this week. Note: “Stretch more,” is not specific and measurable. Once you set a goal, you need to think about the action steps that you will need to take to achieve your goal. For example, if your goal is to go to the gym more than you’re used to, then consider how you might need to alter the way you spend your time throughout the day and evening in order to make that happen: When will you do your homework? Where will you find the time to go to the gym? Your action steps should outline what you need to do and maybe even what you need to avoid or stop doing in order to make your goal a reality. You should also identify any special equipment or supplies you will need to achieve your goal, and if so, where/how you might get them. Eliciting a support person or system can go a long way toward helping you meet your goals. Let friends, roommates, and/or family members know what your goals are and why they’re important to you. Ask them to support you and let them know how you want to be supported. For example, maybe you want to ask your roommate to work out with you so that you have more motivation and support to stick to your exercise goal. Try to think about what would be helpful for you, and then communicate that to your support person(s). Anytime you’re working toward a goal, it’s important to monitor your progress. This will help you determine what is or isn’t working for you and identify changes that you might need to make. For example, if your goal is to go to the gym a certain number of days each week or do a certain activity each week, then keeping track of the days and activities that you do each week on a calendar could help you keep track of your progress toward meeting that goal. If you look back on the previous week and notice that you met your goal only a few of the days, then you can consider what factors might have prevented you from meeting it the other days. For example, what was your schedule like those days? Did you stress or a busy schedule prevent you from meeting your goal? Did the weather interfere? Etc. Answer the following questions to set your SMART activity goal. As in the Analysis section above, proper college-level writing is expected. 10. What is your SMART activity goal? (Hint: make sure it’s specific, measurable, attainable, realistic, and time-based). (1 pt) Currently, I can only jog for 15 to 20 minutes. However, I used to jog for one to three hours everyday four years ago. Thus, I want to jog more little by little until I can manage to run for a long distance again. The problem that I cannot be sure how long this goal will achieve it is because my knees got some health issue and need to take extra care. Thus, I have to watch out my body whenever I work out. Otherwise, if I overdo, I will hurt my body again. 11. Why is it important to you to meet this goal? (Note: it is not sufficient to simply say that it’s important because it will improve your fitness and your health. Be specific. For example, how will it improve your health, quality of life, etc., and why is this important to you?) (1 pt) When I used to run more than one hour a day, my body had less fat and I could concentrate on my school work more. However, I stopped jogging for treatment. Thus, it took me a while to push myself back into good shape. 5

12. What action steps do you need to take to achieve this goal? Be specific. (1 pt) I would try to jog 10 minutes more every week, so my body would get some time to get used to it. Also, I will do more warm up and stretch to avoid getting hurt again. 13. Who will you ask to support you in working toward this goal, and how could s/he (or they) be helpful? Again, be specific. (1 pt) I will ask my boyfriend to support me, so we could also do exercise together. Currently, he tries to walk around the neighborhood with me before he goes to work. I might ask him to accompany me doing some more exercise at home, so my body can get more work out and become stronger. 14. How will you monitor/track your progress? Mark all that apply by typing an X in the corresponding box(es). (1/2 pt) X Mark a calendar Logging in a notebook or journal Other: Specify below

Enter any additional comments you may have below: I feel my body is getting a little better than in summer. However, I found my knees hurt sometime when I jog or play racquetball. So, I might slow down a little and let my body get used to the intensity. At the same time, I will try to do some weight training to balance my body.

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