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

2. 2.

Social

3. 3.

Emotional

4. 4.

Academic

Goal Reflection Questions:

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.

Section 2: Target Heart Rate

Originally, my resting heart rate was ______ bpm.
Originally, my target heart rate zone was _____ bpm to _____ bpm.

My heart rate takes ______ minutes to get under 120 bpm after a workout.
My heart rate takes ______ 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.

Section 3: Fitness Assessments

Include the Baseline and Module Four results below.
Activity

Lesson 1.03
Baseline
Results

Module 4
Module 5
Module 6
Wellness Plan Wellness Plan Wellness Plan
Results
Results
Results

Mile Run/Walk
Body Mass
Index
Aerobic
Capacity
Curl-ups
Push-ups
Trunk Lift
Sit and Reach
Fitness Assessment Reflection Question:
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?

Section 4: Flexibility Workout Log

Date #1
_________
Flexibility Exercises
Muscle Stretched
Lying Quad Stretch
Quadriceps
Modified Hurdler's Stretch
Hamstrings
Upper Back and Torso Stretch
Trapezius
Calf Stretch
Gastrocnemius
Lower Back Stretch
Latisimus Dorsi
Chest/Bicep Stretch
Pectoralis/Biceps
Shoulder/Tricep Stretch
Triceps/Deltoids
Lying Abdominal Stretch
Abdominal
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.

Flexibility Reflection Question:

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

Da
____
#o

Section 5: Muscular Strength and Endurance Log

Complete muscular exercises in three nonconsecutive days. Do not work the same
muscle groups more than once within a 48-hour period.
Date #1: Date #2: Date #3:
__________ __________ __________
_
__
Exer Muscl # of sets # of reps Resistan # of sets # of repsResistan # of sets # of reps Resistan
cise e
ce
ce
ce
Work
ed
Quadri
ceps
Pector
alis
Hamst
rings
Latisi
mus
Dorsi
Gastro
cnemi
us
Tricep
s
Glutes
Biceps
Deltoi
ds
Abdo
minal

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?

Section 6: 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

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.

1. 2.

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

Section 7: Fitness Tracker Data

Include your Module Four Fitness Tracker results in the table below.

Module 4

Module 5

Module 6

Wellness Plan Wellness Plan Wellness Plan

Results
Results
Results
Average Daily
Moves This
Week
% Toward My
Goal This
Week
Total Moves
This Week

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?

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