Graph a triangle (STU) and reflect it over the y-axis to create triangle S′T′U′.
Module 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 five sections, submit this file as your Module One Wellness Plan assignment.
Section 1: GoalsList 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:Physical – I will walk non-stop for at least 30 minutes five days a week over the next three weeks.
Social – I will join a club at school before this week ends, and I will attend all meetings this semester.
Emotional – I will journal every evening for the next two weeks to reduce stress and anxiety.
Academic – I will work with a study partner once a week for at least a month to help improve my geometry grade.
Physical – I will run non-stop for at least 30 minutes 7 days a week over the next 4 weeks.
Social – I will pick an elective that has something dealing working in groups.
Emotional – I will journal on the weekends for the next two weeks to reduce stress and anxiety.
Academic – I will find a study buddy once a week for a month to help improve my biology grade.
Which of your wellness goals is the most important to you? Explain why.
Complete the “My Rates” column of the chart using the THR calculator.
Target Heart Rate Data | My Rates |
| 9 bpm |
| 205 bpm |
| My zone is 50% bpm to 107 bpm |
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 it 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: Step1Complete the Lesson 01.03 Baseline Results column. Use the original results from your 01.03 Fitness Assessments.
Step 2Complete 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 Baseline Results | Module 1 Wellness Plan Results |
Mile Run/Walk | 9 minutes 18 seconds | 8 minutes 31 seconds |
Body Mass Index | 18.64 | 19.74 |
Aerobic Capacity | 44.48 | 45.39 |
Curl-ups | 17 | 21 |
Push-ups | 10 | 12 |
Trunk Lift | 12’’ | 12’’ |
Sit and Reach | left leg- 7 1/2 right leg- 5" | left leg-7" right leg- 5 1/2" |
Explain how your scores compare to the Healthy Fitness Zone Standards. Based on this comparison, what should you do next?
Explain how your activity routine is improving each of your health-related components of fitness (flexibility, muscular strength and endurance, cardiovascular, and body composition).
Include all moderate and vigorous physical activity in the table below. You need at least three different moderates 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 your activities. The first five rows are completed as a sample only.
Date | Warm-up | Physical Activity | Activity Minutes 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 | Curl-Ups | 180 min |
12/31 | 5-min stretch | 3-mile bike ride | 20 min |
8/23 | 1/4-mile walk | treading water (in the pool) | 60 |
8/24 | 1/2-mile walk | Curl ups | 120 |
8/25 | warm up walk and stretches | running/jogging | 30 |
8/25 | jogging and stretches | Walking upstairs (on a machine) | 30 |
8/26 | some stretches and a warmup walk | running/jogging | 30 |
8/26 | stretches and a run | sit ups (on a machine) | 15 |
8/26 | stretches and a run | weights (legs and lower body) | 15 |
8/26 | stretches and a run | weights(arms) | 15 |
8/29 | 1/2-mile walk | walking | 30 |
8/30 | short walk and some stretches | biking | 45 |
8/27 | easy 1/2-mile bike ride | running | 120 |
8/28 | short walk and some stretches | Basketball | 20-30 |
8/28 | short walk | Jumping Jacks | 60 |
8/31 | walk and stretches | Running on the sidewalk | 20 |
TOTAL Activity Minutes Remember the 420-minute minimum |
625 |
Using your activities as examples, reflect on your use of FITT principles by completing the ch15art 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 | Basketball | I am throwing the ball in the hoop to be able to score points. |
Intensity | Speed latter runs | I run through the squares of the ladder back and forth I run through the squares of the ladder back and forth I run through the squares of the ladder back and forth I run through the squares of the ladder back and forth I run through the squares of the ladder back and forth |
Time | Playing sports | I play basketball and football with my friends. |
Type | Working out | I work out at home for about 2 hours a day 6 days a week. |
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 have increased by workout times from 1hr to 2hrs. To improve my results, I will raise my intensity. Module One Wellness Plan Grading Rubric
| Excellent | Good | Needs Improvement | Poor |
Section 1: Goals | 9–10 points All goals are measurable, attainable, and deadline driven. Reflection question responses are complete and supported. | 8 points Most goals are measurable, attainable, and deadline driven. Reflection responses are adequately detailed and supported. | 7 points Some goals are measurable, attainable, and deadline driven. Reflection responses are complete but lacking detail and support. | 0–6 points Goals are not measurable, attainable, and deadline driven. Reflection responses are incomplete or inaccurate. |
Section 2: Target Heart Rate | 18–20 points
| 16–17 points
| 13–15 points
| 0–12 points
|
Section 3: Fitness Assessments | 36–40 points
| 32–35 points
| 25–31 points
| 0–24 points
|
Section 4: Physical Activity Log YOU ARE REQUIRED TO LOG EACH WEEK YOU ARE IN THE COURSE | 63–70 points
| 54–62 points
| 43–53 points
| 0–42 points
|
Total Points Possible: 140 points