ONLINE HEALTH TRACKA

 

Keeping track of your workouts

 

 

 

 

 

As well as apps people may choose to keep an online log for instance

 

-  20m run

 

-  Schools 20m run challenge

 

-  Fitness Tracka

 

-  Strength Tracka

 

-  Flexibility Tracka

 

-  1% Weight Loss Tracka

 

-  Health, fitness and wellbeing assessment tracka

-  ...

 

 

Keep a record of your results of the 20m run test of aerobic fitness.

 

 

A class year based challenge to see how many laps a class can get. Will not only provide valuable data on the aerobic fitness of children and youth of all ages - and will be the first step toward including physical fitness in the Australian National Assessment Program, currently limited to numeracy and literacy.

 

 

 

The fitness test tracka allows you to keep track of the five key tests of the Green Prescription Fitness Test: -

 

- aerobic fitness

- front of body strength - situps

- trunk and upper body strength - pressups

- leg strength - squats

- arm and hand strength - hang.

 

 

Keep a records of your strength test scores

 

- front of body strength - situps

- trunk and upper body strength - pressups

- leg strength - squats

- arm and hand strength - hang.

 

You can record your scores whenever you have a strength workout. Done regularly you'll notice a dramatic improvement in strength.

 

  Day Date Sit ups Press ups Squats Arm hang  
               
  Monday            
               
               
  Tuesday            
               
               
  Wedn            
               
               
  Thursday            
               
               
  Friday            
               
               
  Saturday            
               
               
  Sunday            
               
               
               
  TOTAL   0 0 0 0  

 

 

There are any number of key flexibility exercises you need to do on a regular and systematic basis to keep your skeleton in good alignment.

 

At the end of every flexibility workout you'll be able to sign off on the ones you've done.

 

 

Week beginning October 17th 2016

 

 
Day Date Activity Duration Heart rate Aera-byte points Aera-bytes Steps miles Km Cal
               
Monday 17-Oct Stepper 20 110 3 60 87 158
            0    
            0    
Tuesday 18-Oct Stepper 20 110 3 60 87 160
            0    
            0    
Wedn 19-Oct         0    
            0    
            0    
Thursday 20-Oct Stepper 20 130 3 60 91 159
            0    
            0    
Friday 21-Oct Intervals 20 120 3 60   135
            0    
            0    
Saturday 22-Oct Walk 40 <100 1 40   118
            0    
            0    
Sunday 23-Oct         0    
            0    
            0    
            0    
TOTAL     120     280 265 730
 

 

 

Weekly status

  Date Week Target Actual Variation %BF*  
  17-10-16 0 82.6        
  1 81.8        
  2 81.0        
  3 80.1        
  4 79.3        
  5 78.6        
  6 77.8        
  7 77.0        
  8 76.2        
  9 75.5        
  10 74.7        
  11 74.0        
  12 73.2        
  13 72.5        
  14 71.8        
  15 71.0        
  16 70.3        
  17 69.6        
  18 68.9        
  19 68.2        
  20 67.6        
 

 

* Percent Body fat

** Pick a day of the week when you'll weigh in - after your shower in the morning - before you eat or drink anything

 

It's highly recommended you keep track of your weight every day. The online log will have that facility.

 

 

The Green Prescription risk assessments are available online.