Appendix C: activity and progress charts.Week of -- Weekly schedule You might want to make copies of this form. Leave this one blank Lacking something essential to fulfillment or completeness; unrestricted or open. A space left empty for the insertion of one or more words or marks in a written document that will effectuate its meaning or make it legally operative. , so you can copy it as needed as needed prn. See prn order. . Write in the exercise and activities you plan to do. Create a schedule you think you really can manage. You can change your plan as your fitness improves and you are able to do more.
Endurance Strength/Balance Flexibility Notes
Sunday
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Daily Record Week of -- Endurance Endurance See also Longevity. Atalanta feminine name denotes power of endurance. [Gk. Myth.: Jobes, 148] Boston marathon famous 26-mile race held annually for long-distance runners. [Am. Pop. Culture: Misc. and flexibility You might want to make copies of this form. Leave this one blank, so you can copy it as needed. This form is for keeping track of the activities and exercises you do each day.
Sunday Monday Tuesday Wednesday Thursday
activity
Endurance:
List the activity
you did and how
long you did it.
how long?
Flexibility.
Check the box of
each stretching
exercise you did:
Hamstrings
Alternative
Harmstrings
* Calves
* Ankles
* Triceps
* Wrists
* Quadriceps
* Double Hip
Rotation
* Single Hip
Rotation
* Shoulder
Rotation
* Neck
Rotation
Friday Saturday
activity
Endurance:
List the activity
you did and how
long you did it.
how long?
Flexibility.
Check the box of
each stretching
exercise you did:
Hamstrings
Alternative
Harmstrings
* Calves
* Ankles
* Triceps
* Wrists
* Quadriceps
* Double Hip
Rotation
* Single Hip
Rotation
* Shoulder
Rotation
* Neck
Rotation
Daily Record Week of -- Anytime, Anywhere Balance You might want to make copies of this form. Leave this one blank, so you can copy it as needed. Check the box of each exercise you did.
Sunday Monday Tuesday Wednesday Thursday
Anytime, anywhere
balance. Check the
box of each
exercise you did:
Stand Left
on one
foot Right
Stand and sit
without using
hands
Walk heel-to-toe
Friday Saturday
Anytime, anywhere
balance. Check the
box of each
exercise you did:
Stand Left
on one
foot Right
Stand and sit
without using
hands
Walk heel-to-toe
Daily Record Week of -- Strength/Balance You might want to make of this form. Leave this one blank, so you can copy it as needed. This form is for keeping track of the activities and exercises you do each day.
Sunday Monday Tuesday Wednesday
Arm Raise reps
lbs
Chair Stand # of
stands
Biceps Curl reps
lbs
Plantar Flexion reps
lbs
Triceps Extension reps
lbs
Alternative Dip # of
dips
Knee Flexion reps
lbs
Hip Flexion reps
lbs
Shoulder Flexion reps
lbs
Knee Extension reps
lbs
Hip Extension reps
lbs
Side Leg Raise reps
lbs
Thursday Friday Saturday
Arm Raise reps
lbs
Chair Stand # of
stands
Biceps Curl reps
lbs
Plantar Flexion reps
lbs
Triceps Extension reps
lbs
Alternative Dip # of
dips
Knee Flexion reps
lbs
Hip Flexion reps
lbs
Shoulder Flexion reps
lbs
Knee Extension reps
lbs
Hip Extension reps
lbs
Side Leg Raise reps
lbs
Monthly Progress Record Year -- Endurance, Lower Body, and Balance You might want to make copies of this form. Leave this one blank, so you can copy it as needed. Fill out this form on the same day of each month. Compare your scores to see your improvement.
January February March April May
Endurance
Measure how far you
are able to walk in
6 minutes. Use the
same track and the
same unit of measure
each time.
Lower-Body Power
Time how fast you can
walk up a flight of
stairs. Use the same
stairs--at least 10
steps--each time.
Balance
Time yourself as you
stand on one foot,
then the other, without
support, for as long as
you can.
June July August September October
Endurance
Measure how far you
are able to walk in
6 minutes. Use the
same track and the
same unit of measure
each time.
Lower-Body Power
Time how fast you can
walk up a flight of
stairs. Use the same
stairs--at least 10
steps--each time.
Balance
Time yourself as you
stand on one foot,
then the other, without
support, for as long as
you can.
November December
Endurance
Measure how far you
are able to walk in
6 minutes. Use the
same track and the
same unit of measure
each time.
Lower-Body Power
Time how fast you can
walk up a flight of
stairs. Use the same
stairs--at least 10
steps--each time.
Balance
Time yourself as you
stand on one foot,
then the other, without
support, for as long as
you can.
Monthly Progress Record Year -- Strength/Balance You might want to make copies of this form. Leave this one blank, so you can copy it as needed. Fill out this form on the same day of each month. Compare your scores to see your improvement.
January February March April May
Arm Raise reps
lbs
Chair Stand # of
stands
Biceps Curl reps
lbs
Plantar Flexion reps
lbs
Triceps Extension reps
lbs
Alternative Dip # of
dips
Knee Flexion reps
lbs
Hip Flexion reps
lbs
Shoulder Flexion reps
lbs
Knee Extension reps
lbs
Hip Extension reps
lbs
Side Leg Raise reps
lbs
June July August September
Arm Raise reps
lbs
Chair Stand # of
stands
Biceps Curl reps
lbs
Plantar Flexion reps
lbs
Triceps Extension reps
lbs
Alternative Dip # of
dips
Knee Flexion reps
lbs
Hip Flexion reps
lbs
Shoulder Flexion reps
lbs
Knee Extension reps
lbs
Hip Extension reps
lbs
Side Leg Raise reps
lbs
October November December
Arm Raise reps
lbs
Chair Stand # of
stands
Biceps Curl reps
lbs
Plantar Flexion reps
lbs
Triceps Extension reps
lbs
Alternative Dip # of
dips
Knee Flexion reps
lbs
Hip Flexion reps
lbs
Shoulder Flexion reps
lbs
Knee Extension reps
lbs
Hip Extension reps
lbs
Side Leg Raise reps
lbs
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