Module Four Wellness Plan

Fill in all logs and answer the reflection questions completely with supporting
details.

Section 1: Goals
Include your goals for each area of wellness before completing the reflection
question.

1. 1.

Physical- to increase muscle mass

2. 2.

Social- to increase social interaction by working out with others

3. 3.

Emotional- I will increase the amount of tie i spend interacting with my

family by 4 hours a week

4. 4.

Academic- I will get all As and Bs for this school quarter

Goal Reflection Question:

Describe your progress for each goal. If you have met or exceeded a goal, also
include a new goal for that area of wellness. If you are still working toward a goal,
describe the specific steps you have taken for the goal you are closest to achieving.
1.physical- I am very close to meeting this goal. I have been working on increasing
muscle mass and capacity 3 days a week at the gym. to meet this goal I will need to
increase the intensity of my muscular workouts
2. Social- I have not met this goal yet. To meet this goal I will go to the gym with a
friend atleast 3 times a month. This will help me be less reluctant to work out.
3. Emotional- I have met my emotional goal. My new emotional goal is to decrease
stress and anxiety by having 30 minutes of free time each day.
4. Academic- I have not yet met my academic goal. To meat my academic goal I will
be increasing study time by 30 minutes each day.

Section 2: Target Heart Rate

Originally, my resting heart rate was __72____ bpm.
Originally, my target heart rate zone was ___139__ bpm to ___185.9__ bpm.

My heart rate takes __30____ minutes to get under 120 bpm after a workout.
My heart rate takes ___45___ minutes to get under 100 bpm after a workout.

Target Heart Rate Reflection Question:

How often do you check your heart rate during a workout? Why is it important to do
so? Explain if your heart rate recovery is happening more quickly after workouts and
why you think this is happening.
I check my heart rate before I work out, 2 times when I work out, and after I work
out. It is important to check your target heart rate zone because it can tell you a lot
about the intensity of your workout and whether your workout is working your heart
well enough or not. My heart rate recovery rate is fairly quick, and i think this is
mostly because My heart is working more efficiently now that I have invested more
time into excersice. I think that my heart is becoming stronger.

Section 3: Fitness Assessments

Include the Baseline and Module Four results below.
Activity

Lesson 1.03

Module 4

Module 5

Module 6

Baseline
Results

Wellness Plan Wellness Plan Wellness Plan

Results
Results
Results

Mile Run/Walk

12:35

12:00

Body Mass
Index

22.31

22.43

Aerobic
Capacity

38.21

39.42

Curl-ups

19

19

Push-ups

Trunk Lift

20

20

Sit and Reach

11.5

12.7

Fitness Assessment Reflection Questions:

What areas of these fitness assessments are you hoping to see the most
improvement in over the next few weeks? What specific actions will you take to help
improve in these areas?
I am hoping to see more improvement in my mile run/walk and my aerobic capacity.
I can start running more and I can also perform more aerobic activities such as
spinning, using the elliptical and running (which also helps out my first goal of
improving my mile run/walk.) The two are not mutually exclusive so they can work
together to make it easier for me to accomplish my goals.

Section 4: Flexibility Workout Log

Perform and log stretching exercises for all eight muscles listed below at least three
days per week, but you may stretch every day. You may add muscle groups and
exercises of your choice into your routine.

Flexibili
ty
Exercise
s
Lying
Quad
Stretch
Modified
Hurdler's
Stretch
Upper
Back &
Torso
Stretch
Calf
Stretch
Lower
Back
Stretch
Chest/Bic
ep
Stretch
Shoulder/
Tricep
Stretch
Lying
Abdomin
al Stretch

Date
#1
________
_

Date
#2
________
___

Muscle
Stretch
ed

# of
Repetit
ions

Time

# of
Repetit
ions

Time

# of
Repetit
ions

Time

Quadric
eps

40 s

40 s

40

Hamstri
ngs

30 s

30 s

30

Trapeziu
s

20 s

20

20

Date #3
____________

Gastroc
nemius

25 s

25

25

Latisimu
s Dorsi

20 s

20

20

Pectorali
s/Biceps

15 s

15

15

Triceps/
Deltoids

15 s

15

15

Abdomi
nal

20 s

20

20

Flexibility Reflection Questions:

Explain how you are including dynamic stretches in your workouts. Which dynamic
stretches are you finding most helpful? Why?

Section 5: Muscular Strength and Endurance Log

Date

Date

Date #3:

#1:

#2:

_____1/11/16_______

___1/7 ___1/8
/6____ /16___
___

_____

Exercis Muscl

# of

# of

Resist # of

# of

Resist # of

# of

Resist

sets

reps

ance

sets

reps

ance

sets

reps

ance

30

body

30

body

30

body

e
Worke
d

squats

Quadri 2
ceps

bench

Pector

weight

weight

weight

20

15

20

20

20

20

press

alis

hamstri

Hamst 3

20

20

25

20

25

20

body

body

body

ng curls rings
pull ups Latisi

mus

weight

weight

weight

Dorsi
calf

Gastro 5

raises

cnemi

20

5+

20

body

5+

20

body

5+
body

us
tricep

Tricep

dips

shoulde
r shrugs

curls

Trapez

10

body

12

body

12

body

12

10

12

10

12

10

ius
Biceps 3

shoulde Deltoi
r press

ds

pound

pound

pound

10

10

10

10

10

12

10

10

reverse

Abdo

curls

minal

20

body

20

body

20

body

Complete muscular exercises in three non-consecutive days. Do not work the same muscle
groups more than once within a 48-hour period.

Muscular Strength and Endurance Reflection Question:

What muscle groups are the most uncomfortable or difficult for you to work out? What are two
additional activities that you can incorporate into next weeks physical activity to help work those
muscles? My abdominal muscles are the hardest to work out as well as my biceps. Next week I
can focus on my core by performing yoga and running and I can focus on my biceps by lifting
weights and performing push ups as a warmup.

Section 5: Physical Activity Log

Include all moderate and vigorous physical activity in the table below. Keep adding
rows to show all of your activities.
Date

Warm-up

Physical Activity

Activity minutes
without Warm-up

12/14

stretching

spinning

40

12/15

stretching

stair master/
eliptical

40

12/16

stretching

eliptical/ weights

30

12/18

run

spinning

40

12/22

stretching

weights

60

12/23

run

spinning

40

1/3

run

spinning

40

1/5

stretching

eliptical

50

Physical Activity Reflection Questions:

It is important to use proper etiquette, take care of equipment, show respect for
facilities, and use safe behaviors when participating in physical activities.

1. 1.

Thinking of the activities you participated in this week, what is the

most important safety precaution or rule that you followed? Explain why you
think it is so important.

2. The most important safety precaution i followed was using proper teqnique
when i was lifting weights. It was important that i did not over extend my
muscles and that I did not lift a weight heavier than may muscles could
handle. I think that following proper technique is so important because if you
do not use proper technique you will not be working your muscles properly
and you could hurt yourself.

3. 2.

Describe one way that you showed respect for equipment, facilities, or
teammates in your activities this week.

4. I showed respect for equipment by putting free weights back on the racks
after I was finished. I also showed respect for facilities baby wiping down all
the equipment after use and following all the rules of the gym and exercise

faciliteies.

Section 7: Fitness Tracker Data

Module 4

Module 5

Module 6

Wellness Plan
Results

Wellness Plan
Results

Wellness Plan
Results

Average Daily
Moves This Week

12,021

% Toward My Goal
This Week

100

Total Moves This

Week

86,643

Fitness Tracker Reflection Question:

Based on these values, how do you feel about your level of activity and daily
moves? What specific changes can you make to continue to improve the average
daily moves?
I feel good about my daily moves and activities. I could try and walk around places
that are close to my house (like the gym) instead of driving. I can also use the
elevator instead of the stairs and make small changes in my daily lifestyle.

PHYSICAL ACTIVITY LOG (Continued)

Include all moderate and vigorous physical activity in the table below.
Date

Warm-up

Physical Activity

Activity Minutes
without Warm-up

1/7

stretching

elliptical

40

1/8

stretching

spinning

60

1/11

run

spinning

60

1/13

stretching

weights

50

1/14

stretching

eliptical

40