Sleep, Eat & Exercise:

Activity Log & Goal Assignment

*Type all responses into the expandable tables and text boxes provided.
Name:

Noble Koshy

This assignment consists of multiple components and is worth a total of 20 points.

Please note: If you do not submit this assignment, you cannot earn points on the upcoming Activity
Reflection assignment, forfeiting 30 points between both assignments.

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 youve done. For example, dont 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:

Activity

Intensity

Day of

Time of day
& Duration

Saturday

Walk to the Rec Center

Easy

12:30 PM, 15
minutes

Saturday

Basketball game with roommates

Hard

1:00 PM, 1Hour

and 30 min

Saturday

Walk back home

Easy

2:45 PM, 15
minutes

Saturday

Walk to friends house in Dinky town

Easy

10:00 PM, 15
minutes

Saturday

Walk back home

Easy

1:00 AM, 15
minutes

Sunday

Walk to Walter Library to study

Easy

2:00 PM, 15
minutes

Sunday

Walk back home

Easy

7:00 PM, 15
minutes

Monday

Walk to East Bank Campus

Easy

7:30 AM, 15
minutes

Monday

PE Basketball Class

Moderate

8:00 AM, 50
minutes

Monday

Walk to West Bank for class (took the bus back

home)

Easy

1:30 PM, 10
minutes

Tuesday

Walk to East Bank Campus

Easy

7:45 AM, 15
minutes

Tuesday

Walk to Dinky town to grab lunch

Easy

1:00 PM, 10
minutes

Tuesday

Walk back to East Bank Campus

Easy

1:45 PM, 10
minutes

Tuesday

Walk back home

Easy

5:00 PM, 15
minutes

Activity Log Continued (as needed):

Activity
Day of

Intensity

Time of day
& Duration

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)
For all four days I was physically active.
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)
I was active an average of 76.25 minutes a 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 activity was daily living things such as walking to places. This is very light exercise as it
does not require much effort from my body.
4. Did you participate in a variety of activities, including cardiorespiratory endurance exercise, strength
training, and flexibility training? Why or why not? (1 pt)
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I lacked variety as all my activities fall under cardiorespiratory endurance exercise. The sport I enjoy
the most is basketball which is cardiorespiratory endurance as it involved a lot of running. I did not
lift weights or use my body weight (ie push ups) for strength training so I was lacking in this area. I
did not include any static or dynamic stretching so I did not work out my flexibility.
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)
My activity patterns were somewhat consistent as I had physical activity everyday. On the weekend I
had more free time without classes. Because of this fact I was able to do intense physical activity.
During the school week I am only able to workout out during the evening because of class during the
day. Also, I am only able to work out during the school week if I don't have a lot of homework to do.
So it is less likely to be able to get intense physical activity done during the school week.
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)
On Saturday when I had my intense basketball workout I noticed improvements in my mood and
energy level. After the game I felt energetic and more awake during the day. It also helped lower my
stress from the schoolwork as it helped take my mind off it.
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 youre relatively inactive, why?
What makes it hard for you to be active on a regular basis?) (1 pt)
I feel that my life for the most part is physically active. I am physically active at least 4 days a week,
with a least one intense exercise. Some weeks I might be overloaded with schoolwork so that number
may be lowered to two days a week.
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 dont remember the guidelines.) (1 pt)
I meet the guidelines for cardiorespiratory endurance guideline but I am lacking in strength and
flexibility training as I have none of that.
9. What activities do you enjoy and/or think you would like to try? (1/2 pt)
I enjoy playing team sports like basketball or soccer. I enjoy the social aspect of these group games. I
would like to try a new sport like water polo or racquetball. For strength training I enjoy lifting free
weight like benching.

SMART Activity Goal

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Reflect on your previous activity log, your answers to the analysis questions, and what youve 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 youre 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 dont 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 dont exercise at all or havent been very active in the past, then youre probably not very
likely to suddenly start going to the gym for an hour every day, or if you do, then its probably not very
likely that youll 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 whats available to you on campus and consider whether or not you have time to be active
between classes and other commitments.
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 youre 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 theyre 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).
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Anytime youre working toward a goal, its important to monitor your progress. This will help you
determine what is or isnt 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 its specific, measurable, attainable,
realistic, and time-based). (1 pt)
My is goal to stretch for at least 10 minutes each day in the morning when I wake up.
11. Why is it important to you to meet this goal? (Note: it is not sufficient to simply say that its
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)
It will make my physical activity more balanced as I will improve my flexibility strength. By
improving my flexibility I can reduce my risk of injury when performing physical activity such as
playing basketball.
12.

What action steps do you need to take to achieve this goal? Be specific. (1 pt)

I need to have a set time that I perform my stretch. I will do this in the morning as part of my
morning routine. I also need to have pick the types of stretches I do as well. I will do a mix of static
and dynamics stretches such as arm and calf stretches.
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 roommate Will who was in cross country in high school. He has knowledge of
different types of dynamic and static stretches as he would use them for training.
14. How will you monitor/track your progress? Mark all that apply by typing an X in the
corresponding box(es). (1/2 pt)
Mark a calendar
(X) Logging in a notebook or journal
Other: Specify below

Enter any additional comments you may have below:

N/A
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