Module Three 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 Wellness Goal:

By the time summer break is over, I would like to be able to maintain a running pace for
the duration of a 30 minute run.
2.

Emotional Wellness Goal:

I speak with my parents weekly about my life and what is going on in school.
3. Social Wellness Goal:
I will attend youth group at my church on a weekly basis, and on a monthly basis, I will
attend one of the organized service projects.
4. Academic Wellness Goal:
I will prepare all of the essays for my college applications by the time that summer has
cumulated.
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 will take to help you complete it.
I am continuing to work towards all of my goals. I am still trying to keep duration in my runs, am
still communicating openly with my parents, am attending youth group weekly, and I am trying to
finish my college essays.
Section 2: Target Heart Rate
Originally, my resting heart rate was 68 bpm.
Originally, my target heart rate zone was 111 bpm to 172 bpm.

Currently, my resting heart rate is 68 bpm.

Currently, my target heart rate zone is 111 bpm to 172 bpm.

Section 3: Fitness Assessments

Activity

Baseline Results

Module 1
Wellness Plan

Module 2
Wellness Plan

Module 3
Wellness Plan

Mile Run/
Walk

8 Min 8
seconds

8 min 4
seconds

8 min 3
seconds

8 min 3
seconds

Body
Compositio
n/BMI

17.4

17.4

17.4

17.4

Aerobic
Capacity

48.68

48.68

48.68

48.68

Sit and
Reach

4 in

4.5 in

4.5

4.7

Curl-Ups

38

41

42

44

Trunk Lift

10

10

13

13

Push-ups

25

27

29

30

Fitness Assessment Reflection Questions:

What areas of fitness show an improvement through these fitness assessments, and what
activities do you think contributed to these improvements?
My sit and reach skills improved the most, and I think this is due to the flexibility exercises associated
with this course.

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.

Date 1: 09/31/16

Date 2: 10/1/16

Date 3: 10/4/16

# of
Reps

# of
Reps

# of
Reps

Exercise

Muscle
Worked

Time

Time

Time

Lying
Quad
Stretch

Quads

14 1 minute

15 1 minute

17 1 minute

Modified
Hurdler's
Stretch

Hamstrings

14 1 minute

17 1 minute

17 1 minute

Chest
Press

Latimus
Dorsi

11 1 minute

10 1 minute

12 1 minute

Calf
Stretch

Gastroceniu
mus

14 1 minute

14 1 minute

15 1 minute

Shoulder/
Tricep
Stretch

Triceps/
Deltoids

11 1 minute

13 1 minute

14 1 minute

Upper
Back &
Torso
Stretch

Trapezius

10 1 minute

10 1 minute

12 1 minute

Chest/
Bicep
Stretch

Pectoralis/
Biceps

9 1 minute

10 1 minute

11 1 minute

Sit Up

Abdominal

19 1 minute

20 1 minute

23 1 minute

Flexibility Reflection Questions:

What stretches are easiest for you and which are the most challenging? How does this relate to
the activities you complete regularly on your activity log?
I think that upper body stretches are easier for me, and lower body stretches are more difficult
for me. I try to make sure that I am completing both in my workout routines.

Section 5: Muscular Strength and Endurance Log

Date 1: 10/2/16
Resistance

Date 3: 10/5/16

Exerci
se

Muscle # of
Worked sets

Lunges

Quads

14

15

15

Push
Up

Pecs

18

22

28

Squats

Hamstri
ngs

14

15

15

Chest
Press

Latimus
Dorsi

10 20 lb free
weights

11 20 lb free
weights

Heel
Raises

Gastroc
eniumus

12

12

17

Tricep
Kick
Backs

Triceps

11 20 lb free
weigths

14 20 lb free
weigths

15 30 lb free
weigths

Dumbb
ell
shrug

Trapezi
us

14 20 lb free
weights

16 20 lb free
weights

18 20 lb free
weights

Bicep
Curl

Biceps

25 30 lb free
weights

25 30 lb free
weights

20 50 lb free
weights

Standin Deltoids
g
Dumbb
ell
Press

18 20 lb free
weights

20 20 lb free
weights

22 20 lb free
weights

Sit Up

15

20

22

Abdomi
nal

# of
reps

Date 2: 10/3/16

8 20 lb free
weights

# of # of Resistance # of
sets reps
sets

# of Resistance
reps

Muscular Strength and Endurance Reflection Question:

1. What change to your routine have you made since starting? How has it affected
your workouts?
I have done a more diverse and varied fitness routine, that includes a greater variety of
workout techniques.

2. Search the internet for one positive and one negative example of health and fitness
advertisements. Write a short reflection for each that includes:

Positive https://www.google.com/url?
sa=i&rct=j&q=&esrc=s&source=images&cd=&cad=rja&uact=8&ved=0ahU
KEwjW9aet48TPAhXIHR4KHULrD3UQjRwIBw&url=http%3A%2F
%2Fwww.sparkpeople.com%2Fresource%2Fnutrition_articles.asp%3Fid
%3D53&psig=AFQjCNEDREzoVDYZMj_ZPgVdtbcy7lfK8w&ust=1475795
112517025
This ad is selling good healthy food, and it makes you want to be like the
happy smiling child in the ad. It could have a positive effect on your health
Negative https://www.google.com/url?
sa=i&rct=j&q=&esrc=s&source=images&cd=&cad=rja&uact=8&ved=0ahU
KEwjl8ZvZ48TPAhWEsh4KHXChDwwQjRwIBw&url=https%3A%2F
%2Fwww.pinterest.com%2Fpin
%2F525091637773886854%2F&psig=AFQjCNEDREzoVDYZMj_ZPgVdt
bcy7lfK8w&ust=1475795112517025
This ad is showing you things that are bad for your health, and wont improve
your health. It tries to use images of attractive people to draw you in. It
could have a negative effect on your health.

Section 6: Physical Activity Log

Date

Warm Up

Activity

Activity Minutes
without Warm-up

09/23/16

Stretches

Rowing Machine

90

09/24/16

Stretches

Outdoor Jog

80

09/28/16

Stretches

Seated Leg Curl and

Lateral Raise

70

09/29/16

Stretches

Outdoor Jog

80

Date

Warm Up

Activity

Activity Minutes
without Warm-up

10/02/16

Stretches

Push Ups

60

10/03/16

Stretches

Variety of Muscular
Excercies

60

10/05/16

Stretches

Outdoor Jog

90

Total

530

Physical Activity Reflection Question:

What was your favorite activity completed in this activity log? What muscles are used in this
activity and what components of health-related fitness does it involve?
I really enjoyed jogging, which uses the muscles in your legs, including your quads. It helps your
cardiovascular fitness.

Section 7: Fitness Tracker Data

Module 1
12,643

Average Daily Moves

This Week
% Toward My Goal This
Week
Total Moves This Week

Module 2

Over 100%

Module 3
12,047.4

Over 100%
86,165.1

13,880.7
Over 100%

84331.8

97164

Based on these values, how do you feel about your level of activity and daily moves? What
actions can you take to continue to improve the average daily moves?

I am very happy with my daily moves, and I look forward to continuing to achieve similar
movement levels in the future.