Weekly Exercise Log and Points Name Team Name Week Please note the week runs

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Weekly Exercise Log and Points Name Team Name Week Please note the week runs Powered By Docstoc
					         Name:                                                                                   Team Name:
         Week #:
         **Please note: the "week" runs from Monday to Sunday. All logs are due via e-mail the following Monday by 3:30pm.

                                         Under each day of the week, type in how much time (in minutes) each exercise was performed          Weekly
             Type of Exercise
                                      Monday         Tuesday        Wednesday        Thursday        Friday     Saturday      Sunday   Minutes   Points
1 pt.                                                                                                                                    0            0
                                                                                                                                         0            0
                                                                                                                                         0            0
                                                                                                                                         0            0
                                                                                                                                         0            0
                                                                                                                                         0            0
2 pts.                                                                                                                                   0            0
                                                                                                                                         0            0
                                                                                                                                         0            0
                                                                                                                                         0            0
                                                                                                                                         0            0
                                                                                                                                         0            0
3 pts.                                                                                                                                   0            0
                                                                                                                                         0            0
                                                                                                                                         0            0
                                                                                                                                         0            0
                                                                                                                                         0            0
                                                                                                                                         0            0
Bonus                                                                                                                                    X            0
Points                                                                                                                                   X            0
                                                                                                                                         X            0
                                                                                                                                         X            0
                                                                                                                                         X            0
                                                                                                                                         X            0
                                                                                                                     Weekly Total:       0            0

                                    **All exercise points and bonus points are based on the honor system**
  Below is a list of commonly performed exercises and their respective points. Exercises will be given 1, 2 or 3 points based on the level of the exercise. Each exercise is tallied in 20 minute blocks. You will
              receive the allocated points every 20 minutes you perform the exercise. All other exercises should be documented and will be evaluated for point level on an individual basis.

1 Point                   Baseball/Softball                                                                       Horseback riding
                          Biking < 10 mph                                                                         Playing catch (Baseball/Softball/Lacrosse)
                          Bowling                                                                                 Stretching
                          Driving range                                                                           Table tennis
                          Gardening/Pruning                                                                       Walking < 3mph (as a form of exercise)
                          Golf (with a cart)

2 Points                  Aerobics/Tai Chi/Pilates/Traditional Yoga                                               Jogging (at a light and easy pace)
                          Back packing                                                                            Major house maintenance (painting, sheet rocking)
                          Biking (at a casual pace)                                                               Moving furniture & heavy boxes ONLY
                          Canoeing/Rowing/Kayaking                                                                Power walking 3-5 mph
                          Dancing                                                                                 Sit-ups or push-ups
                          Downhill skiing                                                                         Soccer/Basketball/Volleyball/Hockey (non-competitive)
                          Golf (walking the course)                                                               Swimming
                          Hiking hills                                                                            Tennis - doubles
                          Horseback riding (trotting)                                                             Weight training
                          Ice/roller skating or roller blading (at a casual pace)                                 Yard work (raking, mowing)

3 Points                  Biking (at a fast pace)/Spinning/Mountain biking                                        Power/Bikram Yoga
                          Cross-country skiing                                                                    Rowing machine
                          Elliptical cross trainer                                                                Running
                          Handball/Racquetball/Squash                                                             Shoveling snow
                          Jumproping                                                                              Soccer/Basketball/Volleyball/Hockey (competitive)
                          Kickboxing                                                                              Speed skating
                          Mountain climbing                                                                       Stairclimber
                          Nordic Track                                                                            Tennis - singles

Bonus       Reaching 10,000 steps on pedometer, in ONE day                                                        5 points
Points      Each additional 2,500 pedometer steps                                                                 1 additional point, with a max of 5 per day
            Participating in the Tufts Pre- or Post-Screening                                                     2 points (each)
            Attending a Tufts workshop with Christine Lee Gerardi                                                 2 points (per workshop)
            Attending "Natural Health" presentation by Susan Donovan**                                            2 points
            Attending the Runner's Clinic with Michele Bredice Craemer**                                          2 points
            Participating in the Fitness, Exercise & Nutrition Trivia Night**                                     5 points
            Attending the mid-point "How Are We Doing?" seminar                                                   2 points
            Participating in the Volleyball Game**                                                                5 points                       **NEW THIS YEAR
            Participating in the Faculty vs. Staff Golf Tournament**                                              5 points
            Using your free Boston Sports Club week pass**                                                        5 points (once)
            Climbing the Smith building stairs (up & down once = 1 set)                                           1 point
            Jogging/running around the Bentley track (1 mile)**                                                   3 points                       Note about the tracks:
            Walking around the Bentley track (1 mile)**                                                           2 points                       The indoor track: 10 laps = 1 mile
            Walking College Road in full 2 times                                                                  2 points                       The outdoor track: 4 laps = 1 mile
            Using Bentley athletic facilities (Fitness Center, pool, tennis or bball court)**                     2 points (per workout)
            Participating in a charity/benefit walk or run                                                        5 points

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