Module One Wellness Plan

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Fill in all logs and answer the reflection questions completely with supporting details for sections 1-4. After completing
all four sections, submit this file as your Module One Wellness Plan assignment.

Section 1: Goals

List the four wellness goals that you created earlier in Module 1 before completing the reflection questions. Think about
how you can make your goals MAD (measurable, attainable, and deadline-driven). This will help you keep your eye on the
target as you work toward each goal.

Sample Goals:
1. Physical – I will walk non-stop for at least 30 minutes five days a week over the next three weeks.
2. Social – I will join a club at school BEFORE this weekend, and I will attend all meetings this semester.
3. Emotional – I will journal every evening for the next two weeks as a way to reduce stress and anxiety.
4. Academic – I will work with a study partner once a week for at least a month to help improve my geometry grade.

Please list your goal for each category below:

1. Physical – I will do 10 push-ups 5 days a week for the next two weeks. deadline 8/8/22 - 8/22/22
2. Social – I will join a new club by the end of the week. deadline 8/6/22 - 8/9/22
3. Emotional – I will write down my feeling for 10 mins every day for the next 2 weeks to reduce stress from 8/8/22 -
8/22/22
4. Academic – I will study for 5 min every day to prevent myself from getting a bad grade. deadline 8/6/22 - 8/9/22

Goal Reflection Question:

Which of your wellness goals is the most important to you? Explain why.

Answer: Academic the reason it is important is that I need to get good grades so studying will prevent me from getting bad
grades
Section 2: Target Heart Rate Chart

Complete the “My Rates” column of the chart using the THR calculator.

Target Heart Rate Data My Rates

1. Resting Heart Rate (RHR) __84__ bpm

2. Maximum Heart Rate (MHR) ___205_ bpm

3. Target Heart Rate Zone at 50% and 85% My zone is __145__ bpm to __187__ 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.

Answer: The activity I did was swimming I enjoyed it very much, and was the closest activity to help me stay in my the zone

Section 3: Fitness Assessments

Complete steps one and two on the chart below:

Step1
Complete the Lesson 01.03 Baseline Results column. Use the original results from your 01.03 Fitness Assessments.

Step 2
Complete the Module 1 Wellness Plan Results column.

**Please save these results, as you will need to include them for future Wellness Plans in the course.
 Activity Lesson 01.03 Module 1
Baseline Results Wellness Plan
Results

Mile Run/Walk dr. note dr. note

Body Mass Index 22.48 22.48

Aerobic Capacity 48.84 42.31

Curl-ups 2 5

Push-ups 10 push-ups 15 push ups

Trunk Lift 1 foot 1 foot and 5 in

Sit and Reach 12 in 15 in

Fitness Assessment Reflection Questions:

1. Explain how your scores compare to the Healthy Fitness Zone Standards. Based on this comparison, what should you
do next?

Answer: My results are good because they are more or less similar to the Healthy Fitness Zone Standards and there is not
much of a gap between them. This comparison shows that we should follow the next level of fitness in order to advance to
that degree of fitness. I can finish all the levels quickly if I receive a satisfactory grade on each one; else, it takes too long.
To finish it sooner, I must put in more effort.

2. Explain how your activity routine is improving each of your health-related components of fitness (flexibility, muscular
strength and endurance, cardiovascular, and body composition).
Answer:My exercise regimen is enhancing each of my healthy-related components of fitness since it helps me maintain the
activities for longer periods of time, strengthens my body, and changes the composition of my body to make it more
physically fit. since I can not do a mile , I add extra sit-ups and push-ups. I exert more effort than I did the previous time,
which demonstrates that my muscular strength and endurance have increased.

Section 4: Physical Activity Log

Include all moderate and vigorous physical activity in the table below. You need at least three different moderate to
vigorous activities that add up to 420 minutes. Activities need to add up to 420 minutes without your warm-up times.
Keep adding rows to show all of your activities. The first five rows are completed as a sample only.

Activity Minutes without

Date Warm-up Physical Activity
Warm-up

12/25 5-min stretch 2-mile walk 30 min

12/26 5-min jog 4-mile run 45 min

12/27 5-min stretch Basketball practice 60 min

12/28 15-min stretch Cheerleading–state championship 180 min

12/31 5-min stretch 3-mile bike ride 20 min

8-9-22 10 min mountain leg workout 40 min

climbers

8-10-22 5 min lunges walking around the neighboorhood 60 min

8-11-22 5 min stretch arm work out 30 min

 Activity Minutes without
Date Warm-up Physical Activity
Warm-up

8-12-22 5 min jumping soccer 75 min

jacks

8-13-22 10 min high knee softball 50 min

8-14-22 10 min stretch talking dog on walk 40 min

8-15-22 5 min run in place walking around neighbooorhood 60 min

8-16-22 5 min stretch yoga 40 min

8-17-22 5 min knee highs stomach workout 50 min

8-18-22 5 min stretch talk dog on walk 40 min

 Activity Minutes without
Date Warm-up Physical Activity
Warm-up

TOTAL Activity Minutes 🡪

Remember the 420-minute minimum 485

Physical Activity Reflection Chart:

Using your activities as examples, reflect on your use of FITT principles by completing the chart below:

Sample:
FITT Principle Activity Explanation

Frequency 3-mile bike ride I ride this route 2-3 times a week.

FITT Principle Activity Explanation

Frequency walking dog I walked around theneighborhood 4-5

times aweek

Intensity walking dog low intensity

Time walking dog I would walk my dog for ten mins a day

Type walking dog its an aerobic activity which can

improve my cardiovascular health

Physical Activity Reflection Question:

Discuss changes you can make in your workout routine to increase your activity level and improve on your achievements.
Include adjustments to completed activities and activities you may wish to add to your routine.

Answer: Push ups, Crunches, Sit ups, Dumbells, Jumping Jacks, Run a couple of miles, Squats are just some

Module One Wellness Plan Grading Rubric

  Excellent Good Needs Improvement Poor

Section 1: Goals 9–10 points 8 points 7 points 0–6 points

● All goals are ● Most goals are ● Some goals are ● Goals are

measurable, measurable, measurable, not measurable,
attainable, and attainable, and attainable, and attainable, and
deadline driven. deadline driven. deadline driven. deadline driven.
● Reflection question ● Reflection ● Reflection responses ● Reflection
responses are responses are are complete but responses
complete and adequately lacking detail and are incomplete or
supported. detailed and support. inaccurate.
supported.

Section 2: Target 18–20 points 16–17 points 13–15 points 0–12 points
Heart Rate
● Heart rate and ● Heart rate and ● Heart rate and target ● Heart rate and
target heart rate target heart rate heart rate zone are target heart rate
zone are recorded zone are recorded recorded and zone are not
and accurate. and slightly moderately recorded and/or
● Reflection question inaccurate. inaccurate. completely
responses ● Reflection ● Reflection responses inaccurate.
are complete and responses are are complete but ● Reflection
supported. adequately responses are
  Excellent Good Needs Improvement Poor

detailed and lacking detail and incomplete or

supported. support. inaccurate. 

Section 3: 36–40 points 31–35 points 25–30 points 0–24 points

Fitness
Assessments ● Fitness ● Fitness ● Fitness assessment ● Fitness assessment
Results for: assessment results assessment results results are recorded. results are
Lesson 01.03 are recorded. are recorded. ● Reflection responses recorded.
Module 1 ● Reflection question ● Reflection are complete but ● Reflection
responses responses are lacking detail and responses are
are complete and adequately support.  incomplete or
supported. detailed and inaccurate.
supported. 

Section 4: 63–70 points 54–62 points 43–53 points 0–42 points

Physical Activity
Log ● All exercises are ● Most exercises are ● Some exercises are ● Few exercises are
YOU ARE moderate to moderate to moderate to vigorous moderate to
REQUIRED TO vigorous intensity. vigorous intensity. intensity. vigorous intensity,
LOG EACH ● At ● At ● At least 350 activity or intensity is not
WEEK YOU ARE least 420 activity least 385 activity minutes are recorded. indicated.
IN THE COURSE minutes are minutes are ● Some exercise dates ● At least 315 activity
recorded. recorded. listed are not in an minutes are
● All exercises are ● All exercises are effective pattern. recorded.
dated as daily or dated as daily or ● At least two different ● Few exercise dates
every other day. every other day. exercises have been listed are in an
● At least ● Most exercise logged, including effective pattern.
three different dates are listed and specific exercises ● One type of
exercises have are not in an when required. exercise has been
been logged, effective pattern. ● Reflection responses logged, including
including specific are complete but
  Excellent Good Needs Improvement Poor

exercises when ● At least lacking detail and specific exercises

required. three different support. when required.
● Reflection question exercises have ● Reflection
responses been logged, responses are
are complete and including specific incomplete or
supported. exercises when inaccurate.
required.
● Reflection
responses are
adequately
detailed and
supported.

Total Points Possible: 140 points