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 week ends, 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 create a exercise plan to get my 60 minutes of exercise a day

1. Social –

I will create a day to hang out with friends

1. Emotional –

I will create a calendar to keep up with what I have planned this summer.

1. Academic –

I will make sure to keep up with this class.

Goal Reflection Question:

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

My physical goal because it is important to keep moving and get my exercise even though my softball season
is over.

Section 2: Target Heart Rate Chart

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

Target Heart Rate Data My Rates

__75__ bpm
1. Resting Heart Rate (RHR)

__206__ bpm
1. Maximum Heart Rate (MHR)

My zone is _141___ bpm to

1. Target Heart Rate Zone at 50% and _186___ bpm
85%

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: Yes. one of the activities was running is was easy to reach my THR zone and maintain it by not
pacing my run so i wasn’t over doing it. Another activity i enjoyed was lunges or squats they didn't stay
in my THR zone or reach it very well like running did.my activity routine is improving each of my health
related components of fitness by running

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.

Activity Lesson 01.03 Module 1

Baseline Results Wellness Plan
Results

Mile Run/Walk 14:53 14:00

Body Mass Index 20.73 20.5

Aerobic Capacity 41.67 40.53

Curl-ups 30 35

Push-ups 10 12

Trunk Lift 9 9

Sit and Reach 10 10

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 scores compare to the Healthy Fitness Zone Standards by all my results are in the Healthy Fitness zone.
But there is always room for improvement, so I should work on trying to improve my trunk lift and sit and reach.

1. 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 activity routine is improving each of my health-related components of fitness for flexibility I am
stretching for 5-10 minutes every day, musucular strength and endurance I do push-ups and sit ups, cardiovascular I
swim in my pool for 30 minutes to an hour or more, and for body composition I walk.

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 180 min

championship

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

8/14 5- min stretch 1-mike run 15 min

8/15 5- min stretch walk 40 min

8/16 5- min stretch Play with dogs 30 min

outside (running
around)

8/17 1-min stretch Swimming outside 20 min

8/18 2- min stretch Swimming outside 60 min

8/20 2- min stretch Swimming outside 60 min

8/21 5- min stretch walk 30 minutes

8/22 5- min stretch Ab workout with mom 10 minutes

8/23 1-min stretch Kickball at church 45 min

8/25 2- min stretch Swimming 60 min

8/29 1- min stretch Water polo (church 10 minutes

camp)

8/30 2- min stretch Inflatable relay 5 minutes

(church camp)

9/1 1-min stretch Great race (walking 30 minutes

and running) (church

9/2 2- min stretch swimming 60 minutes

 TOTAL Activity Minutes 475
Remember the 420-minute minimum

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.

Complete the following Chart

FITT Principle Activity Explanation

Frequency swimming I went swimming 1-3 times

a week

Intensity running Is a vigorous activity

Time Walking 30-40 minute walks every

2-3 days

Type Playing with dogs Gets my heart rate up

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: Some changes I can make are more direct workouts that improve certain areas of my body to be healthier.
Possibly longer walking or running periods.
Module One Wellness Plan Grading Rubric

Excellent Good Needs Improvement Poor

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

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

Section 2: 18–20 points 16–17 points 13–15 points 0–12 points

Target Heart
Rate ● Heart rate and ● Heart rate and ● Heart rate and ● Heart rate and
target heart target heart target heart target heart
rate zone are rate zone are rate zone are rate zone are
recorded and recorded and recorded and not recorded
accurate. slightly moderately and/or
● Reflection inaccurate. inaccurate. completely
question ● Reflection ● Reflection inaccurate.
responses are responses are responses are ● Reflection
complete and adequately complete but responses are
supported. detailed and lacking detail incomplete or
supported. and support. inaccurate.

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

Fitness
Assessments ● Fitness ● Fitness ● Fitness ● Fitness
Results for: assessment assessment assessment assessment
results are results are results are results are
Lesson 01.03
recorded. recorded. recorded. recorded.
Module 1 ● Reflection ● Reflection ● Reflection ● Reflection
question responses are responses are responses are
responses are adequately complete but incomplete or
complete and detailed and lacking detail inaccurate.
supported. supported. and support.
Section 4: 63–70 points 54–62 points 43–53 points 0–42 points
Physical
Activity Log ● All exercises ● Most ● Some ● Few exercises
YOU ARE are moderate exercises are exercises are are moderate
REQUIRED to vigorous moderate to moderate to to vigorous
TO LOG
intensity. vigorous vigorous intensity, or
● At least 420 intensity. intensity. intensity is
EACH WEEK
activity ● At least 385 ● At least 350 not indicated.
YOU ARE IN minutes are activity activity ● At least 315
THE COURSE recorded. minutes are minutes are activity
● All exercises recorded. recorded. minutes are
are dated as ● All exercises ● Some recorded.
daily or every are dated as exercise dates ● Few exercise
other day. daily or every listed are not dates listed
● At least three other day. in an effective are in an
different ● Most exercise pattern. effective
exercises dates are ● At least two pattern.
have been listed and are different ● One type of
logged, not in an exercises exercise has
including effective have been been logged,
specific pattern. logged, including
exercises ● At least three including specific
when different specific exercises
required. exercises exercises when
● Reflection have been when required.
question logged, required. ● Reflection
responses are including ● Reflection responses are
complete and specific responses are incomplete or
supported. exercises complete but inaccurate.
when lacking detail
required. and support.
● Reflection
responses are
adequately
detailed and
supported.

Total Points Possible: 140 points