Fitness Journal Reflection Worksheet With Instructions
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1
2Fitness Journal Reflection
Due Date: ______________________________
Directions: Log the physical activity you engage in after school for 5 days. You should list the activities you
engage in per day and write down how many minutes you spent participating in each activity. The CDC
(Centers for Disease Control and Prevention) and NASPE (National Association for Sport and Physical
Education) recommend at least 60 minutes of physical activity per day. For this assignment, it is not
necessary to receive 60 minutes of physical activity. We ask that you at least get 15 minutes of physical
activity per day. During your activities after school, it would be great if you were able to get your family
involved, but isn’t necessary. After listing the activities for each day, complete a short reflection listing your
thoughts and how you did in each activity. After completing your weekly fitness journal, complete the
‘student self-check’ at the bottom to make sure you fully completed the assignment. Completing the ‘activity’
and ‘duration’ section for each day is worth 10 points and your reflection for each day is worth another 10
points. Complete your fitness journal on the back of this sheet.
Listed below is an example of how the weekly fitness journal should look:
Saturday
Date: 9/12/15
Sunday
Date: 9/13/15
Activity 1:
Duration:
Activity 1:
Duration:
Pulled weeds
5 minutes
Softball Intramurals
120 minutes
Activity 2:
Duration:
Activity 2:
Duration:
Went swimming
15 minutes
vacuum house
40 minutes
Activity 3:
Duration:
Activity 3:
Duration:
played football
30 minutes
Activity 4:
Duration:
Activity 4:
Duration:
Evaluate/Reflect:
Evaluate/Reflect:
Completed a warm-up relay race
Helped my parents pull weeds in
around the bases. Worked on fielding groundballs
our flower garden. Rewarded myself with swimming.
in the infield and fly balls in the outfield. Arms
Then I played a pick-up football game with friends in my
were a little sore tonight.
neighborhood. My legs were feeling a little tight – I
need to stretch tomorrow
Monday
Date: 9/14/15
Tuesday
Date: 9/15/15
Activity 1:
Duration:
Activity 1:
Duration:
10 minutes
Mowed the lawn
30 minutes
PE Warm-up
Activity 2:
Duration:
Activity 2:
Duration:
Rode Bike
15 minutes
On-line video
7 minutes
Activity 3:
Duration:
Activity 3:
Duration:
Just Dance Xbox
20 minutes
Wii Tennis
20 minutes
Activity 4:
Duration:
Activity 4:
Duration:
Dance Practice
1 hour
raked leaves
35 minutes
Evaluate/Reflect:
Evaluate/Reflect:
Warm-up of lunges, high knees &
I mowed the lawn with a push
stretches; PE website video; I take a dance class 2 days
mower while my grandpa used the weed eater.
a week. I felt great afterwards.
After yard work, rode my bike with my brother. Played
Wii with a friend.
Wednesday
Date: 9/16/15
Thursday
Date: 9/17/15
Duration:
Activity 1:
Duration:
Softball game
60 minutes
Activity 1: Ran the track
17 minutes
Duration:
Activity 2:
Duration:
Football game
60 minutes
Activity 2: Used elliptical
30 minutes
Duration:
Activity 3:
Duration:
Activity 3: chopped wood
30 minutes
washed 2 cars
90 minutes
Activity 4:
Duration:
Activity 4:
Duration:
Evaluate/Reflect:
Evaluate/Reflect:
Felt a little stressed before my run,
Had a softball game at 2pm. Beat
but felt great afterwards. My new shoes felt great
the opponent and moved to a 3-0 record! I then
on my feet. Used the elliptical afterwards because
had a flag football game and my team won 21-7.
Washed my brother’s car and mom’s SUV – my arms were so
it was easier on my knees.
tired after doing both vehicles.
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