One Day Physical Activity Assignment
The entire document has pages that include various items (specifically “One Day Physical Activity Recall” and “Reflection”). A checklist for completion is provided for your convenience below:
· Read Assignment Instructions, pg. 1
· One Day Physical Activity Recall, pgs. 2 – 4
· Reflection, pg. 5
Please make sure you complete all pages of the assignment for full credit.
One Day Physical Activity Recall
Below on this page is a scale which records the main activities that you performed yesterday. Please be certain to write on the scale the day of the week that “yesterday” was (i.e., Monday, Tuesday, Wednesday, etc.).
· For each time period write in the number(s) of the main activities you actually did in the boxes on the time scale.
· Rate how physically hard these activities were by placing an “X” on the rating scale under the corresponding intensity for those activities listed.
Rating Scale
|
Very Light |
Slow breathing, little or no movement. For example, typing on the computer, playing video games, etc. |
|
Light |
Normal breathing, regular movement. For example, walking, cooking, gardening, daily household chores, etc. |
|
Medium |
Increased breathing, moving quickly for short periods of time. For example, playing baseball, basketball, etc. |
|
Hard |
Hard breathing, moving quickly for 20 minutes or more. For example, aerobics, running, cycling, etc. |
Activity Numbers
|
Eating |
Area for you to keep track |
|
· Eating · Snacking · Cooking |
|
|
Sleep/Bathing |
|
|
· Sleeping · Resting · Showering/Bathing |
|
|
Transportation |
|
|
· Ride in car/bus/vehicle · Travel by walking · Travel by biking |
|
|
Work/School |
|
|
· Job (list) · Housework/paperwork · House chores (list) |
|
|
Spare Time |
|
|
· Watch TV · Go to movies/concert · Listen to music · Talk on the phone · Hang around · Shopping · Play video games · Other (list) |
|
|
Physical Activities |
|
|
· Walk · Jog/run · Dance (for fun) · Aerobic dance · Swim (for fun) · Swim laps · Ride bicycle · Lift weights · Skateboard · Play organized sport · Individual exercise · Active game outside · Other (list) |
List in the box the day of the week that you performed the activity
|
Day of the Week: |
Intensity (refer to scale) |
||||
|
Time of Day |
Activity Number (refer to list) |
Very light |
Light |
Medium |
Hard |
|
1:00 AM |
|||||
|
2:00 AM |
|||||
|
3:00 AM |
|||||
|
4:00 AM |
|||||
|
5:00 AM |
|||||
|
6:00 AM |
|||||
|
7:00 AM |
|||||
|
8:00 AM |
|||||
|
9:00 AM |
|||||
|
10:00 AM |
|||||
|
11:00 AM |
|||||
|
12:00 PM |
|||||
|
1:00 PM |
|||||
|
2:00 PM |
|||||
|
3:00 PM |
|||||
|
4:00 PM |
|||||
|
5:00 PM |
|||||
|
6:00 PM |
|||||
|
7:00 PM |
|||||
|
8:00 PM |
|||||
|
9:00 PM |
|||||
|
10:00 PM |
|||||
|
11:00 PM |
|||||
|
12:00 AM |
Reflection
Please reflect on your physical activity that you recorded by answering the following questions:
· After recording your daily physical activity, do you engage in more or less activity than you previously thought?
· Is this record of activity representative of your weekly activity? Why or why not?
· How can you increase your physical activity levels?
· Do you think that the one-day physical activity recall used here is a good tool to use in the measurement of physical activity levels? Why or why not?
