Module One Wellness Plan

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Fill in all logs and answer the reflection questions completely with supporting details
for sections 1-5. After completing all five 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 practice with my volleyball team 2 hours a day, 5 days a week
2. Social – I will plan a fun activity to do with my friends every saturday
3. Emotional – I will do 1 hour of yoga everyday to relax my mind
4. Academic – I will get all A’s this semester

Goal Reflection Question:

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

Answer: The academic one is the most important to me, because I was able to get all A’s
last semester and I know that it will help me get into colleges

Section 2: Target Heart Rate Chart

Use the descriptions and formulas in the chart below to calculate your personal targets.
Complete the “My Rates” column of the chart.
How Is Target Heart Rate Calculated? Formula My Rates

1. Determine your Maximum Heart Rate 220-age = MHR 202

(MHR) by subtracting your age from
220.

2. Determine your Resting Heart Rate Once you feel the 81

(radial or carotid artery). beat, begin counting
for 60 seconds.

3. Subtract your Resting Heart Rate MHR – RHR = 121

(RHR) from your MHR. This gives HRmax Reserve
your Heart Rate Reserve. (HRmax
Reserve).

4. To get the lower end of your target (HRmax Reserve * 141

heart rate (50%), multiply your Heart 0.50) + RHR = low
Rate Reserve by .50 and then add end of zone
your Resting Heart Rate to it.

5. To get the highest end of your target (HRmax Reserve * 183

heart rate zone (85%), multiply your 0.85) + RHR = high
Heart Rate Reserve from step 3 by end of zone
0.85, and add your Resting Heart
Rate to it.

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, I was able to stay in the heat rate zone most of the time during workouts.
My favorite activity was going on a bike ride because I used to do it a bunch and forgot
how fun it was.

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. Use the current results from
your 01.03 Fitness Assessments.

**Please save these results, as you will need to include them for future Wellness
Plans in the course.

Activity Lesson Module 1

01.03 Wellness
Baseline Plan Results
Results

Mile Run/Walk 6:37 6:33

Body Mass 19.00 18.91

Index

Aerobic 15.99 15.88

Capacity

Curl-ups 49 51

Push-ups 13 12

Trunk Lift 6.25 6.5

Sit and Reach 11 11.5

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?
I am pretty glad with my results before and and after, even though I didn’t improve
much I still did it
Answer:

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).
I feel more productive with my time after school rather than wasting it doing other
things
Answer:

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
Date Warm-up Physical Activity
without 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

2/28 5-min stretch 2.5 mile bike ride 15 min

3/1 5-min stretch Volleyball tournement 130 min

3/2 3-min jog Yoga 30 min

3/2 5-min stretch 1.5 mile run 10 min

3/2 5-min stretch 2.5 mile bike ride 15 min

3/3 5-min stretch 4 mile bike ride 30 min

3/3 3-min jog Spikeball 60 min

3/4 3-min jog Yoga 30 min

3/4 5-min stretch 1 mile run 7 min

3/4 5-min stretch 2 mile bike ride 15 min

3/5 5-min stretch Mud run 60 min

3/5 3-min jog Yoga 30 min

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

TOTAL Activity Minutes 🡪

Remember the 420-minute minimum
432

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 2-4 mile bike ride I biked about 4 times

Intensity Volleyball tournement Very intense games

Time Yoga Slow

Type Run Cardio

Section 5: Fitness Tracker Data

You have two options to complete this section.

Choose Option A OR Option B:

A. If you have a fitness tracker, such as MOVBand, Fitbit, iPhone Health App, etc.,
please include a screen shot of your results here OR use your results to fill out the
chart:
Module 1 Module 1
Wellness Plan Wellness Plan
Results

Average Daily
Moves This Week

% Toward My Goal
This Week

Total Moves This

Week

B. If you do not have a Fitness Tracker, you may complete the chart below using the
following formula:

● Average daily moves this week = Total number of physical activity minutes
for the last 7 days x 26.19
● Percent toward my goal this week = Total average daily moves ÷ 12,000
● Total moves this week = Total number of physical activity minutes for the last
7 days x 183.33

Module 1 Module 1
Wellness Plan Wellness Plan
Results

Average Daily 11,314

Moves This Week

% Toward My Goal 94%

This Week

Total Moves This 79,198

Week
Fitness Tracker 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: I can make the runs and bike rides longer because they seem to be the hardest
for me and also make me more fit really well

Module One Wellness Plan Grading Rubric

  Excellent Good Needs Poor

Improvement

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

Goals
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 deadline driven. deadline driven. deadline driven.
driven. Reflection Reflection Reflection
Reflection responses are responses are responses
question adequately complete but are incomplete
responses are detailed and lacking detail or inaccurate.
thoughtfully supported. and support.
detailed and
supported.

Section 2: 9–10 points 8 points 7 points 0–6 points

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

Section 3: 18–20 points 16–17 points 13–15 points 0–12 points

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

Section 4: 36–40 points 32–35 points 25–31 points 0–24 points

Physical
Activity Log ● All exercis ● Most exercis ● Some exercis ● Few exercis
YOU ARE es are es are es are es are
REQUIRED moderate moderate to moderate to moderate to
TO LOG to vigorous vigorous vigorous vigorous
EACH intensity. intensity. intensity. intensity, or
WEEK YOU ● At ● At ● At intensity is
ARE IN THE least 420 a least 385 acti least 350 acti not
COURSE ctivity vity minutes vity minutes indicated.
minutes are recorded. are recorded. ● At
are ● All exercises ● Some exercis least 315 act
recorded. are dated as e dates listed ivity minutes
● All exercis daily or every are not in an are
es are other day. effective recorded.
dated as ● Most exercis pattern. ● Few exercis
daily or e dates are ● At least e dates
every other listed and are two different listed are in
day. not in an exercises an effective
● At least effective have been pattern.
three differ pattern. logged, ● One type of
ent ● At least including exercise has
exercises three differen specific been logged,
 have been t exercises exercises including
logged, have been when specific
including logged, required. exercises
specific including ● Reflection when
exercises specific responses are required.
when exercises complete but ● Reflection
required. when lacking detail responses
● Reflection required. and support. are
question ● Reflection incomplete
responses responses or
are though are inaccurate.
tfully adequately
detailed detailed and
and supported.
supported.

Section 5: 36–40 points 32–35 points 25–31 points 0–24 points

Fitness
Tracker ● Average ● Average daily ● Average daily ● One or
Data daily moves, moves, more of the
moves, percent percent fitness
percent toward goal, toward goal, tracker data
toward and total and total is missing.
goal, and moves for the moves for the ● Reflection
total moves week are week are responses
for the recorded recorded and are
week are and at least at least incomplete
recorded 80% 70% complete or
and at completed. d. inaccurate.
least ● Reflection ● Reflection
90% compl responses responses are
eted. are complete but
● Reflection adequately lacking detail
question detailed and and support.
responses supported.
are though
tfully
detailed
and
supported.

Presentatio 18–20 points 16–17 points 13–15 points 0–12 points

n
 ● Plan format ● One or ● Three errors ● Four or
is properly two errors in in plan format. more errors
followed. plan format. ● Some respon in plan
● All respons ● Most respon ses are in the format.
es are in ses are in the form of ● Few respons
the form of form of complete es are in the
complete complete sentences. form of
sentences. sentences. ● Three spelling complete
● No spelling ● One or errors. sentences.
errors. two spelling ● Four or
errors. more spellin
g errors.

Total Points Possible: 140 points