Module One 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. Physical- drink more water each day
2. Social- be more accepting
3. Emotional try not to be so anxious
4. Academic- pass math

Goal Reflection Question:

Which of your wellness goals is the most important to you? Explain why.
Passing math is the most important because that determines whether or not I have to take
college math or not.
Section 2: Target Heart Rate
My resting heart rate is 80 bpm.
My target heart rate zone is 125 bpm to 140 bpm
Heart Rate Reflection Question:
Were you able to maintain your workouts within your calculated target heart rate zone? Explain
which activities you enjoyed most and which best helped you stay in your THR zone.
Yes I stayed in 135 area. I enjoyed basketball it was fun and helped me stay in the target area.

Section 3: Fitness Assessments

Include the Baseline and Module One results below.

Activity
Mile Run/Walk
Body Mass Index
Aerobic Capacity
Curl-ups
Push-ups

Lesson 1.03
Module 1
Baseline Results Wellness Plan
Results
18.28
20.10
23.78
24.78
49.62
51.20
1
9
5
10

Trunk Lift

Sit and Reach

8.125

8.75

Module 2
Wellness Plan
Results

Module 3
Wellness Plan
Results

Fitness Assessment Reflection Questions:

Explain how you feel about your scores when compared to the Healthy Fitness Zone Standards.
Im happy with my results, they improved so thats good
Explain how your activity routine is improving each of your health-related components of fitness
(flexibility, muscular strength and endurance, cardiovascular, and body composition)?

Flexibility- I have been able to do more yoga positions

Muscular strength- I can support my body weight more
Endurance- since I walk around all the it takes me longer to get tired
Cardiovascular- my muscles are stronger
Body comparison- im down two pants sizes and im seeing muscles develop

Section 4: Physical Activity Log

Date

Warm-up

Physical Activity

Activity Minutes
without Warm-up

9/06/15
Run in place
band
60
9/11/15
Jog in place
Band
60
9/12/15
Knee highs
band
120
9/13/15
Jumping jacks
band
120
9/14/15
Run in place
band
60
9/15/15
Knee highs
band
60
9/16/15
Jog in place
band
30
9/17/15
lunges
band
30
Include all moderate and vigorous physical activity in the table below. Keep adding rows to show
all of your activities.
Physical Activity Reflection Question:
Explain how you have applied or will apply each of the FITT principles in your workouts.
Frequency- I will exercise more frequently to add endurance
Intensity- I will work at a high intensity for easy workout moves
Time- I will work out every morning before school and then after school.

Section 5: Fitness Tracker Data

Module 1
Module 2
Module 3
Wellness Plan Wellness Plan Wellness Plan
Results
Results
Results
Average Daily 1200
1200
Moves This
Week
% Toward My 10%
10%
Goal This Week
Total Moves
1200
1200
This Week

Fitness Tracker Reflection Question:

Discuss changes you can make in your workout routine to increase your activity participation
and improve on your achievements. Include adjustments to completed activities and activities
you may wish to add to your routine.
I need to wear my mov band more often.
Since I keep losing it my results are not as conclusive as they should be. I need to find it since
we moved and I am unable to find it. But as for workout wise
.
I need to do things other than band so that I will not get so tbored and ot want to exercise. I will
start going to the gym more often.