February Activity Log - 720 total minutes of physical activity
1-29 of exercise adding up to 720 minutes
February 1: 30 minutes of jogging
February 2: 45 minutes of weightlifting
February 3: 60 minutes of cycling
February 4: 30 minutes of yoga
February 5: 45 minutes of HIIT workout
February 6: Rest day
February 7: 60 minutes of swimming
February 8: 45 minutes of pilates
February 9: 30 minutes of hiking
February 10: 60 minutes of dance class
February 11: 45 minutes of kickboxing
February 12: 30 minutes of jump rope
February 13: Rest day
February 14: 60 minutes of basketball
February 15: 45 minutes of Zumba
February 16: 30 minutes of rowing
February 17: 60 minutes of circuit training
February 18: 45 minutes of stair climbing
February 19: 30 minutes of tennis
February 20: Rest day
February 21: 60 minutes of swimming
February 22: 45 minutes of yoga
February 23: 30 minutes of cycling
February 24: 60 minutes of weightlifting
February 25: 45 minutes of pilates
February 26: 30 minutes of dance class
February 27: Rest day
February 28: 60 minutes of jogging
Total: 720 minutes of physical activity
at home exercises
Since you mentioned doing exercises at home, here is a modified version of the activity log with at-home exercises:
February 1: 30 minutes of at-home HIIT workout
February 2: 45 minutes of bodyweight strength training circuit
February 3: 60 minutes of at-home yoga practice
February 4: 30 minutes of at-home cardio workout (jumping jacks, high knees, etc.)
February 5: 45 minutes of at-home resistance band training
February 6: Rest day
February 7: 60 minutes of at-home pilates routine
February 8: 45 minutes of at-home dance fitness video
February 9: 30 minutes of at-home bodyweight circuit training
February 10: 60 minutes of at-home yoga practice
February 11: 45 minutes of at-home HIIT workout
February 12: 30 minutes of at-home tabata exercises
February 13: Rest day
February 14: 60 minutes of at-home Zumba routine
February 15: 45 minutes of at-home bodyweight strength training
February 16: 30 minutes of at-home cardio kickboxing workout
February 17: 60 minutes of at-home yoga practice
February 18: 45 minutes of at-home resistance band training
February 19: 30 minutes of at-home bodyweight circuit training
February 20: Rest day
February 21: 60 minutes of at-home pilates routine
February 22: 45 minutes of at-home dance fitness video
February 23: 30 minutes of at-home bodyweight strength training
February 24: 60 minutes of at-home yoga practice
February 25: 45 minutes of at-home HIIT workout
February 26: 30 minutes of at-home tabata exercises
February 27: Rest day
February 28: 60 minutes of at-home Zumba routine
Total: 720 minutes of physical activity at home
can you name the exercises
Sure! Here are some examples of exercises you can include in your at-home workout routine:
HIIT Workout:
- Jumping jacks
- High knees
- Burpees
- Mountain climbers
- Squat jumps
- Plank jacks
Bodyweight Strength Training Circuit:
- Push-ups
- Squats
- Lunges
- Plank
- Tricep dips
- Glute bridges
Yoga Practice:
- Sun salutations
- Downward dog
- Warrior poses
- Tree pose
- Child's pose
- Corpse pose (relaxation)
Cardio Workout:
- Jumping jacks
- High knees
- Jump rope
- Running in place
- Knee lifts
- Skater lunges
Resistance Band Training:
- Banded squats
- Banded glute bridges
- Banded lateral walks
- Banded bicep curls
- Banded seated rows
- Banded shoulder press
Pilates Routine:
- Pilates hundred
- Roll-ups
- Single-leg stretches
- Pilates plank
- Pilates bridge
- Side leg lifts
Dance Fitness Video:
- Zumba routines
- Hip-hop dance workouts
- Latin dance workouts
- Bollywood dance workouts
- Dance cardio routines
Tabata Exercises:
- Squat jumps
- High knees
- Burpees
- Mountain climbers
- Plank jacks
- Russian twists
Remember to modify and adjust these exercises based on your fitness level and any specific limitations or injuries you may have. Always listen to your body and consult a professional if needed.
If you are 12 years old, which math problem would give you your maximum heart rate? Response area
After finding your maximum heart rate, remember your target heart rate zone is 70-85% of you maximum heart rate, what would be your lower range or your target heart zone? Response area
What would be your upper limit?Response area
To find the maximum heart rate for a 12-year-old, we can use the formula: Maximum Heart Rate (MHR) = 220 - Age.
Therefore, for a 12-year-old, the maximum heart rate would be:
MHR = 220 - 12
MHR = 208 beats per minute
To determine the lower range or target heart rate zone (70-85% of MHR), we can calculate:
Lower Range = 70% of MHR
Lower Range = 0.7 * 208
Lower Range ≈ 145.6 beats per minute
To determine the upper limit, we can calculate:
Upper Limit = 85% of MHR
Upper Limit = 0.85 * 208
Upper Limit ≈ 176.8 beats per minute
Therefore, the lower range or target heart rate zone would be approximately 146-177 beats per minute.
Match the fitness assessment test we did in the lesson with the component of fitness it measures.(4 points)
Put responses in the correct input to answer the question. Select a response, navigate to the desired input and insert the response. Responses can be selected and inserted using the space bar, enter key, left mouse button or touchpad.
Partial curl ups
Push ups
Sit and reach
Step test
Partial curl ups - Muscular strength/endurance
Push ups - Muscular upper body strength/endurance
Sit and reach - Flexibility
Step test - Cardiovascular endurance