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This journal entry will help you map out a fitness plan for the next 3 days. Use this page to plan and reflect on your weekend HIIT workouts.

Give a specific time on Saturday that you will dedicate to your HIIT workout.

Give a specific time on Sunday that you will dedicate to your HIIT workout.

Use the Rate of Perceived Exertion Scale to rate the intensity of your workouts.

Saturday’s RPE =

Sunday’s RPE =

Now that the first week of this HIIT challenge is complete, write a positive statement congratulating yourself for demonstrating perseverance and dedication.

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Use the RPE Scale to rate the intensity of your HIIT workout. What number on the scale would you give your Day 2 workout?

The goal of HIIT training is to give you a dose of Vigorous Activity (7–8 on the RPE Scale) Activity in that range should match the targeted Health Heart Zone. Did your RPE rating and your heart rate match?

What can you do in tomorrow’s workout to increase the intensity of the exercise?

What can you do in tomorrow’s workout to decrease the intensity of the exercise?

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5: Identifies & describes each FITT Principle with proper recommendation for teens, properly applies FITT to create a challenging  personal weekly plan & follows plan

(Frequency, Intensity, Time, Type)

4:  Identifies each FITT Principle with proper recommendation for teens, properly applies FITT to create a personal weekly plan & follows plan

(Frequency, Intensity, Time, Type)

3:  Identifies each FITT Principle with some recommendations for teens, applies FITT to create a personal weekly plan & follows plan

(Frequency, Intensity, Time, Type)

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In your own words, what do you know about aerobic activities?

What do you know about muscular fitness activities?

How are aerobic and muscular fitness activities similar?

How are these types of activities different from each other?

How does HIIT training work to improve your aerobic fitness and your muscular fitness?

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How is the word perseverance related to this 30-Day HIIT Challenge?

What do you think could be your biggest obstacle to completing the entire challenge?

It’s important to cope with challenges in positive ways. For example, asking for help or using positive and motivational self-talk can be effective ways to persevere in the face of a challenge.

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Why is it important for you to be physically active on a regular basis?

People enjoy different things. They enjoy different types of music, different foods, and different types of movies. It’s natural that people would enjoy different types of exercise and movement.

What physical activities do you enjoy the most?

How can you incorporate those activities into a daily and weekly routine in order to create a physically active lifestyle?

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I can perform and log a type of physical activity for 30 minutes x 5 Days a week

I can compare and contrast my mood/stress level before & after physical activity

I can describe accurately my intensity level of physical activity

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5: All 5 Days are detailed with evidence of student being active for 30 minutes, Displays clear understanding of intensity for activity, and properly describes personal relationship to mood / stress & motivation for physical activity on a daily basis

4:  4/5 Days are complete with evidence of student being active for <30 minutes, Displays understanding of intensity for activity, and  describes personal relationship to mood / stress & motivation for physical activity 3/5 days

3:  3/5 Days are complete with evidence of student being active for <30 minutes, Displays understanding of intensity for some activities, and describes personal relationship to mood / stress & motivation for physical activity 1 day

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I can describe & elaborate on the FITT Principle

I can create my own Fitness Plan following the FITT Principle guidelines

I can accurately execute my fitness plan & provide evidence of quality performance