Module Six Wellness Plan

Section 1: Goals
Include your goals for each area of wellness before completing the reflection questions.

1. Physical I will try to be get more average daily moves during the summer
2. Social I will try to keep in touch with my some of my friends throughout the summer
3. Emotional I will try to bond with my sister more while shes off at college
4. Academic I will finish HOPE before this week ends
Goal Reflection Questions:
1. Which goals progress makes you the most proud, and why?
Im most proud of my physical goals because they helped me be more active
2. What is one new wellness goal that you will set for yourself going forward from this course?
To finish Chemistry before the semester ends.

Section 2: Target Heart Rate

My resting heart rate is 84 bpm.
My target heart rate zone is 145 bpm to 190 bpm.

Heart Rate Reflection Question:

Which activities are most effective in getting you into the upper level of your THRZ? What do
you do when your heart rate is above your zone?
Running is an effective way to get me into the upper level of my THRZ. When my heart rate is
above my zone, I lower the intensity of my run.

Section 3: Fitness Assessments

Include the Baseline, Module Four, Module Five, and Module Six results below.

Activity

Lesson 1.03
Baseline
Results
14 min.
24.05

Mile Run/Walk
Body Mass
Index
Aerobic Capacity40.58
Curl-ups
12 curl-ups
Push-ups
5 push-ups
Trunk Lift
Sit and Reach

8 inches
6 inches

Module 4
Module 5
Module 6
Wellness Plan Wellness Plan Wellness Plan
Results
Results
Results
10 min. 30sec.10 min. 30sec.10 min. 30sec.
24.37
24.37
24.37
40.59
22 curl-ups
18 push-ups

40.59
20 curl-ups
19 push-ups

40.59
25 curl-ups
20 curl-ups

10 inches
9.5 inches

12 inches
10 inches

12.5 inches
10 inches

Fitness Assessment Reflection Questions:

You have the power to make a difference, and that includes enhancing your personal health and
the health of others.
1. Explain the value of completing and monitoring personal progress using fitness assessments.
It helps you to know how you are progressing towards your fitness goals.
2. What is one specific way that you have influenced or will influence someones health in a
positive way?
Ive helped some of my friends get involved in fitness to stay healthy.

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.

Flexibility
Exercises

Date #1
Date #2
Date #3
6/20/16
6/22/16
6/24/16
# of
# of
# of
Muscle Stretched
Time
Time
Time
Repetitions
Repetitions
Repetitions

Lying Quad
Quadriceps
Stretch
Modified Hurdler's
Hamstrings
Stretch
Upper Back &
Trapezius
Torso Stretch
Calf Stretch
Gastrocnemius
Lower Back
Latisimus Dorsi
Stretch
Chest/Bicep
Pectoralis/Biceps
Stretch
Shoulder/Tricep
Triceps/Deltoids
Stretch
Lying Abdominal
Abdominal
Stretch

20 sec

20 sec

20 sec

20 sec

20 sec

20 sec

25 sec

25 sec

25 sec

20 sec

20 sec

20 sec

25 sec

25 sec

25 sec

25 sec

25 sec

25 sec

25 sec

25 sec

25 sec

20 sec

20 sec

20 sec

Flexibility Reflection Question:

Discuss a specific activity and the stretches you completed before and after the activity. Explain
why you have selected those stretches.
My activity is kickball and I do the calf stretch before and after because there is a lot of running
involved.

Section 5: Muscular Strength and Endurance Log

Complete muscular exercises in three non-consecutive days. Do not work the same muscle
groups more than once within a 48-hour period.

Exercise

Muscle
Worked

Date #1:

Date #2:

Date #3:

6/11/16

6/13/16

6/15/16

# of # of Resistanc # of # of Resistanc # of # of Resistan

sets reps
e
sets reps
e
sets reps
ce

Lying Quad
Stretch

Quadriceps

Modified
Hurdler's
Stretch

Hamstrings

Upper Back
& Torso
Stretch

Trapezius

Calf Stretch

Gastrocnemius

Lower Back
Stretch

Latisimus Dorsi

Chest
Stretch

Pectoralis/Biceps

Shoulder/Tr
icep
Triceps/Deltoids
Stretch

None

None

Lying
Abdominal
Stretch

Body Weight

Body Weight

Abdominal

10

Body Weight

None

Body Weight

None

None

Body Weight

10

Body Weight

None

Body Weight

Body Weight

None

None

Muscular Strength and Endurance Reflection Questions:

What was the most important, interesting, or surprising thing you learned about your strength
and endurance during this course, and how do you think it might impact your mental or physical
health as you move forward?
The surprising thing is that my strength and endurance is more than what I expected and I think
this well definitely help me improve my physical health.

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
7/20/16
7/20/16
7/21/16
7/21/16
7/22/16
7/22/16
7/23/16
7/23/16

Warm-up

Physical Activity

Slow Pedaling
Bike Ride
Stretches
Pilates
Kicking ball back and forth Playing Kickball
Stretches
Swimming Laps
Shooting Hoops
Basketball
Slow Jog
Family Run
Stretches
Pilates
Slow Elliptical
Elliptical Machine

Activity minutes
without warm-up
60
45
60
65
120
60
45
30

Physical Activity Reflection Questions:

1. What physical activities do you plan to continue after you complete this course? Which
training principle did you incorporate in your activity routine most often?
I plan to continue playing kickball. I incorporated frequency the most.

2. Describe at least two things in your own community or in the media that are advocating for
healthier lifestyles for kids to help reduce childhood obesity. Do you believe they are
effective? Explain.
As you obviously know about, Pokemon Go which I do believe is effective because it takes a
child game and makes it only playable by walking around which helps kids become more
active. Also the basketball court in my community because it gives local kids a chance to
play basketball without having to travel that far.

Section 7: Fitness Tracker Data

Include your Module Four, Module Five, and Module Six Fitness Tracker results in the table
below.

Module 4
Module 5
Module 6
Wellness Plan Wellness Plan Wellness Plan
Results
Results
Results
Average Daily 5450
7807
1,999
Moves This
Week
% Toward My 26%
65%
17%
Goal This
Week
Total Moves 21801
54646
13990
This Week
Fitness Tracker Reflection Questions:
Did tracking your movements each day make you more intentional in finding ways to be active
and keep moving? How will using technology influence you to increase your activity levels in the
future? Explain.
I dont think it was the tracking of my movements alone, I think it was the combined effort of
tracking my movements and having a goal to achieve. Technology will influence by helping my
set my goals and track my progress.