iModule One Wellness Plan

GO TO FILE – Choose SAVE AS – Save a copy of this to your computer!

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 complete at least some form of physical activity for 60 minutes for three days a week for the next
month.
2. Social – I will only get on social media for an hour per day for 15 days.
3. Emotional – I will do yoga every day for an hour, on a span of a month to relive my anxiety.
4. Academic – I will work on one assignment per day for a month to get ahead in Geometry and HOPE.

Goal Reflection Question:

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

Answer: The academic goal is most important to me because it is my main objective and a major priority at this very moent
in my life.

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) ____64 bpm

2. Maximum Heart Rate (MHR) 206____ bpm

3. Target Heart Rate Zone at 50% and 85% My zone is _124___ bpm to 181____ 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: Yes I was, I enjoyed doing as many sit-ups as I can. This activity also helped me stay in my THR 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 5 minutes and 47 5 minutes and 49

seconds seconds

Body Mass Index 17.74 17.74

Aerobic Capacity 56.92 56.61

Curl-ups 10 inches 11 inches

Push-ups 53 52

Trunk Lift 15 11

Sit and Reach 23 23

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: I believe I should try to do it more often to so that my scores wont decrease but increase.
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: I believe the exercises are making me more flexible and making me way more conditioned.

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

5/27/21 1 warm up lap Track practice 75 minutes

and 15 minutes of
stretching
 Activity Minutes without
Date Warm-up Physical Activity
Warm-up

5/30/22 1 warm up lap Track practice 74 minutes

and 15 minutes of
5/31/22 Mile warmup Physica Theropy 70 Minutes
stretching
6/1/22 1 warm up lap Track Practice 74 minutes
and 15 minutes of
6/2/22 1 warm up lap Track Practice 75 MINutes
stretching
and 15 minutes of
6/4/22 1 warm up lap Track Meet 460 Minutes
stretching
and 15 minutes of
stretching

TOTAL Activity Minutes → 828 minutes

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.

FITT Principle Activity Explanation

Frequency Track Practice I go to track practice three times a

week

Intensity Very intense Usually track practice is very intense

however certain days are more intense
than others

Time 90 Minutes On a typical day it takes 90 minutes to

complete track practice including
warmup.

Type N/A N/A

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:

I can start to do overtime after practice to get more work in.

Module One Wellness Plan Grading Rubric

Excellent Good Needs Improvement Poor

 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 • Reflection • Reflection responses • Reflection
question responses are are complete but responses
responses are adequately lacking detail and are incomplete or
complete and detailed and support. inaccurate.
supported. supported.

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 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 inaccurate. inaccurate. completely
question • Reflection • Reflection responses inaccurate.
responses responses are are complete but • Reflection
are complete and adequately lacking detail and responses are
supported. detailed and support. incomplete or
supported. inaccurate.

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

Fitness
Assessments • Fitness • Fitness • Fitness assessment • Fitness
Results for: assessment assessment results are recorded. assessment results
Lesson 01.03 results are results are • Reflection responses are recorded.
 Excellent Good Needs Improvement Poor

Module 1 recorded. recorded. are complete but • Reflection

• Reflection • Reflection lacking detail and responses are
question responses are support. incomplete or
responses adequately inaccurate.
are complete and detailed and
supported. supported.

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

Physical Activity
Log • All exercises are • Most exercises • Some exercises are • Few exercises are
YOU ARE moderate to are 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 indicated.
IN THE COURSE minutes are minutes are recorded. • At
recorded. recorded. • Some exercise dates least 315 activity
• All exercises are • All exercises are listed are not in an minutes are
dated as daily or dated as daily or effective pattern. recorded.
every other day. every other day. • At least two different • Few exercise dates
• At least • Most exercise exercises have been listed are in an
three different dates are listed logged, including effective pattern.
exercises have and are not in an specific exercises • One type of
been logged, effective pattern. when required. exercise has been
including specific • At least • Reflection responses logged, including
exercises when three different are complete but specific exercises
required. exercises have lacking detail and when required.
• Reflection been logged, support. • Reflection
question including specific responses are
responses exercises when incomplete or
are complete and required. inaccurate.
 Excellent Good Needs Improvement Poor

supported. • Reflection
responses are
adequately
detailed and
supported.

Total Points Possible: 140 points