Module Three Wellness Plan
Fill in all logs and answer the reflection questions completely with supporting details.
Section 1: Goals
Include your goals for each area of wellness before completing the reflection question.
1.
Physical Wellness Goal:
By the time summer break is over, I would like to be able to maintain a running pace for
the duration of a 30 minute run.
2.
Emotional Wellness Goal:
I speak with my parents weekly about my life and what is going on in school.
3. Social Wellness Goal:
I will attend youth group at my church on a weekly basis, and on a monthly basis, I will
attend one of the organized service projects.
4. Academic Wellness Goal:
I will prepare all of the essays for my college applications by the time that summer has
cumulated.
Goal Reflection Question:
Describe your progress for each goal. If you have met or exceeded a goal, also include a
new goal for that area of wellness. If you are still working toward a goal, describe the
specific steps you will take to help you complete it.
I am continuing to work towards all of my goals. I am still trying to keep duration in my runs, am
still communicating openly with my parents, am attending youth group weekly, and I am trying to
finish my college essays.
Section 2: Target Heart Rate
Originally, my resting heart rate was 68 bpm.
Originally, my target heart rate zone was 111 bpm to 172 bpm.
Currently, my resting heart rate is 68 bpm.
Currently, my target heart rate zone is 111 bpm to 172 bpm.
Section 3: Fitness Assessments
Activity
Baseline Results
Module 1
Wellness Plan
Module 2
Wellness Plan
Module 3
Wellness Plan
Mile Run/
Walk
8 Min 8
seconds
8 min 4
seconds
8 min 3
seconds
8 min 3
seconds
Body
Compositio
n/BMI
17.4
17.4
17.4
17.4
Aerobic
Capacity
48.68
48.68
48.68
48.68
Sit and
Reach
4 in
4.5 in
4.5
4.7
Curl-Ups
38
41
42
44
Trunk Lift
10
10
13
13
Push-ups
25
27
29
30
Fitness Assessment Reflection Questions:
What areas of fitness show an improvement through these fitness assessments, and what
activities do you think contributed to these improvements?
My sit and reach skills improved the most, and I think this is due to the flexibility exercises associated
with this course.
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.
Date 1: 09/31/16
Date 2: 10/1/16
Date 3: 10/4/16
# of
Reps
# of
Reps
# of
Reps
Exercise
Muscle
Worked
Time
Time
Time
Lying
Quad
Stretch
Quads
14 1 minute
15 1 minute
17 1 minute
Modified
Hurdler's
Stretch
Hamstrings
14 1 minute
17 1 minute
17 1 minute
Chest
Press
Latimus
Dorsi
11 1 minute
10 1 minute
12 1 minute
Calf
Stretch
Gastroceniu
mus
14 1 minute
14 1 minute
15 1 minute
Shoulder/
Tricep
Stretch
Triceps/
Deltoids
11 1 minute
13 1 minute
14 1 minute
Upper
Back &
Torso
Stretch
Trapezius
10 1 minute
10 1 minute
12 1 minute
Chest/
Bicep
Stretch
Pectoralis/
Biceps
9 1 minute
10 1 minute
11 1 minute
Sit Up
Abdominal
19 1 minute
20 1 minute
23 1 minute
Flexibility Reflection Questions:
What stretches are easiest for you and which are the most challenging? How does this relate to
the activities you complete regularly on your activity log?
I think that upper body stretches are easier for me, and lower body stretches are more difficult
for me. I try to make sure that I am completing both in my workout routines.
Section 5: Muscular Strength and Endurance Log
Date 1: 10/2/16
Resistance
Date 3: 10/5/16
Exerci
se
Muscle # of
Worked sets
Lunges
Quads
14
15
15
Push
Up
Pecs
18
22
28
Squats
Hamstri
ngs
14
15
15
Chest
Press
Latimus
Dorsi
10 20 lb free
weights
11 20 lb free
weights
Heel
Raises
Gastroc
eniumus
12
12
17
Tricep
Kick
Backs
Triceps
11 20 lb free
weigths
14 20 lb free
weigths
15 30 lb free
weigths
Dumbb
ell
shrug
Trapezi
us
14 20 lb free
weights
16 20 lb free
weights
18 20 lb free
weights
Bicep
Curl
Biceps
25 30 lb free
weights
25 30 lb free
weights
20 50 lb free
weights
Standin Deltoids
g
Dumbb
ell
Press
18 20 lb free
weights
20 20 lb free
weights
22 20 lb free
weights
Sit Up
15
20
22
Abdomi
nal
# of
reps
Date 2: 10/3/16
8 20 lb free
weights
# of # of Resistance # of
sets reps
sets
# of Resistance
reps
Muscular Strength and Endurance Reflection Question:
1. What change to your routine have you made since starting? How has it affected
your workouts?
I have done a more diverse and varied fitness routine, that includes a greater variety of
workout techniques.
2. Search the internet for one positive and one negative example of health and fitness
advertisements. Write a short reflection for each that includes:
Positive https://www.google.com/url?
sa=i&rct=j&q=&esrc=s&source=images&cd=&cad=rja&uact=8&ved=0ahU
KEwjW9aet48TPAhXIHR4KHULrD3UQjRwIBw&url=http%3A%2F
%2Fwww.sparkpeople.com%2Fresource%2Fnutrition_articles.asp%3Fid
%3D53&psig=AFQjCNEDREzoVDYZMj_ZPgVdtbcy7lfK8w&ust=1475795
112517025
This ad is selling good healthy food, and it makes you want to be like the
happy smiling child in the ad. It could have a positive effect on your health
Negative https://www.google.com/url?
sa=i&rct=j&q=&esrc=s&source=images&cd=&cad=rja&uact=8&ved=0ahU
KEwjl8ZvZ48TPAhWEsh4KHXChDwwQjRwIBw&url=https%3A%2F
%2Fwww.pinterest.com%2Fpin
%2F525091637773886854%2F&psig=AFQjCNEDREzoVDYZMj_ZPgVdt
bcy7lfK8w&ust=1475795112517025
This ad is showing you things that are bad for your health, and wont improve
your health. It tries to use images of attractive people to draw you in. It
could have a negative effect on your health.
Section 6: Physical Activity Log
Date
Warm Up
Activity
Activity Minutes
without Warm-up
09/23/16
Stretches
Rowing Machine
90
09/24/16
Stretches
Outdoor Jog
80
09/28/16
Stretches
Seated Leg Curl and
Lateral Raise
70
09/29/16
Stretches
Outdoor Jog
80
Date
Warm Up
Activity
Activity Minutes
without Warm-up
10/02/16
Stretches
Push Ups
60
10/03/16
Stretches
Variety of Muscular
Excercies
60
10/05/16
Stretches
Outdoor Jog
90
Total
530
Physical Activity Reflection Question:
What was your favorite activity completed in this activity log? What muscles are used in this
activity and what components of health-related fitness does it involve?
I really enjoyed jogging, which uses the muscles in your legs, including your quads. It helps your
cardiovascular fitness.
Section 7: Fitness Tracker Data
Module 1
12,643
Average Daily Moves
This Week
% Toward My Goal This
Week
Total Moves This Week
Module 2
Over 100%
Module 3
12,047.4
Over 100%
86,165.1
13,880.7
Over 100%
84331.8
97164
Based on these values, how do you feel about your level of activity and daily moves? What
actions can you take to continue to improve the average daily moves?
I am very happy with my daily moves, and I look forward to continuing to achieve similar
movement levels in the future.
