Segment 1 Workout Logs

SEGMENT 1 WORKOUT LOGS

You will need to document six hours (or 360 minutes) of physical activity for each of the eight topics. You cannot complete and receive credit for the HOPE course if you do not complete each of the topic workout logs. While every workout log has the same general components (Date, Warm-Up, Physical Activity, Intensity, Cool-Down, Minutes), each workout log varies for each topic.

For example, in the Consumer Fitness topic, you will be field testing a product of your choice as a part of your workouts and in the Cardiovascular topic, you will define a measurable cardiovascular activity goal that will include heart rate monitoring.

Please be sure to carefully read each workout log before exercising so that you are completing each log correctly. Plan each workout to include a variety of activities for your workouts to meet your goals.

WORKOUT LOG GRADING RUBRIC

SPORT PRINCIPLES

Planning is essential when working to improve your body’s fitness. There are training principles you should consider when planning your own workout program. Acronyms that represent the training principles you should consider are SPORT and FITT.

Principle of Specificity - How did you do on your fitness tests? When you set goals for your workouts, you will be addressing your specific training needs. Using a specific set of activities, you will be able to refine your skills.

For example, tennis players may want to improve their ability to change directions quickly so they can return more balls over the net and win more matches. You may do relay drills to help you specifically improve your agility.

Principle of Progression - The way you increase your intensity and duration during activity refers to the Principle of Progression. Your challenges in your training should increase in a logical and gradual manner to offer the most benefit to the body and avoid risk of injury.

For example, an inactive person would be unable to train adequately for a marathon in...