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: 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:

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.

Please list your goal for each category below:

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.

Goal Reflection Question:

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

Answer: Staying fit because my body is the most important thing about me. Section 2: Target Heart Rate Chart

Complete the “My Rates” column of the chart using the THR calculator.

Target Heart Rate Data	My Rates
Resting Heart Rate (RHR)	9 bpm
Maximum Heart Rate (MHR)	205 bpm
Target Heart Rate Zone at 50% and 85%	My zone is 50% bpm to 107 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, 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: 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 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"

Fitness Assessment Reflection Questions:

Explain how your scores compare to the Healthy Fitness Zone Standards. Based on this comparison, what should you do next?

Answer: I think that in most areas I have been doing pretty good in relation to the healthy fitness standards. However, there is always room to improve in all areas but right now especially in my sit and reach. I am very below average in that area- my goal being 12 inches for each leg. There is plenty of room to improve also in both my curl ups and my pushups, although I am in the healthy fitness zone for those activities for my age.

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: When I go to the gym, I always run for 30 minutes before I do the rest of my workout. Running helps my endurance, cardio, and my body composition. After I run, I do weight training for both my upper and lower bodies. this helps me with muscular strength. For flexibility, I usually spend five to ten minutes stretching at the end of every workout. Section 4: Physical Activity Log

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

Physical Activity Reflection Chart:

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.

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 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 Heart rate and target heart rate zone are recorded and accurate. Reflection question responses are complete and supported.	16–17 points Heart rate and target heart rate zone are recorded and slightly inaccurate. Reflection responses are adequately detailed and supported.	13–15 points Heart rate and target heart rate zone are recorded and moderately inaccurate. Reflection responses are complete but lacking detail and support.	0–12 points Heart rate and target heart rate zone are not recorded and/or completely inaccurate. Reflection responses are incomplete or inaccurate.
Section 3: Fitness Assessments Results for: Lesson 01.03 Module 1	36–40 points Fitness assessment results are recorded. Reflection question responses are complete and supported.	32–35 points Fitness assessment results are recorded. Reflection responses are adequately detailed and supported.	25–31 points Fitness assessment results are recorded. Reflection responses are complete but lacking detail and support.	0–24 points Fitness assessment results are recorded. Reflection responses are incomplete or inaccurate.
Section 4: Physical Activity Log YOU ARE REQUIRED TO LOG EACH WEEK YOU ARE IN THE COURSE	63–70 points All exercises are moderate to vigorous intensity. At least 420 activity minutes are recorded. All exercises are dated as daily or every other day. At least three different exercises have been logged, including specific exercises when required. Reflection question responses are complete and supported.	54–62 points Most exercises are moderate to vigorous intensity. At least 385 activity minutes are recorded. All exercises are dated as daily or every other day. Most exercise dates are listed and are not in an effective pattern. At least three different exercises have been logged, including specific exercises when required. Reflection responses are adequately detailed and supported.	43–53 points Some exercises are moderate to vigorous intensity. At least 350 activity minutes are recorded. Some exercise dates listed are not in an effective pattern. At least two different exercises have been logged, including specific exercises when required. Reflection responses are complete but lacking detail and support.	0–42 points Few exercises are moderate to vigorous intensity, or intensity is not indicated. At least 315 activity minutes are recorded. Few exercise dates listed are in an effective pattern. One type of exercise has been logged, including specific exercises when required. Reflection responses are incomplete or inaccurate.

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

Heart rate and target heart rate zone are recorded and accurate.
Reflection question responses are complete and supported.

16–17 points

Heart rate and target heart rate zone are recorded and slightly inaccurate.
Reflection responses are adequately detailed and supported.

13–15 points

Heart rate and target heart rate zone are recorded and moderately inaccurate.
Reflection responses are complete but lacking detail and support.

0–12 points

Heart rate and target heart rate zone are not recorded and/or completely inaccurate.
Reflection responses are incomplete or inaccurate.

Section 3: Fitness Assessments
Results for:
Lesson 01.03
Module 1

36–40 points

Fitness assessment results are recorded.
Reflection question responses are complete and supported.

32–35 points

Fitness assessment results are recorded.
Reflection responses are adequately detailed and supported.

25–31 points

Fitness assessment results are recorded.
Reflection responses are complete but lacking detail and support.

0–24 points

Fitness assessment results are recorded.
Reflection responses are incomplete or inaccurate.

Section 4: Physical Activity Log

YOU ARE REQUIRED TO LOG EACH WEEK YOU ARE IN THE COURSE

63–70 points

All exercises are moderate to vigorous intensity.
At least 420 activity minutes are recorded.
All exercises are dated as daily or every other day.
At least three different exercises have been logged, including specific exercises when required.
Reflection question responses are complete and supported.

54–62 points

Most exercises are moderate to vigorous intensity.
At least 385 activity minutes are recorded.
All exercises are dated as daily or every other day.
Most exercise dates are listed and are not in an effective pattern.
At least three different exercises have been logged, including specific exercises when required.
Reflection responses are adequately detailed and supported.

43–53 points

Some exercises are moderate to vigorous intensity.
At least 350 activity minutes are recorded.
Some exercise dates listed are not in an effective pattern.
At least two different exercises have been logged, including specific exercises when required.
Reflection responses are complete but lacking detail and support.

0–42 points

Few exercises are moderate to vigorous intensity, or intensity is not indicated.
At least 315 activity minutes are recorded.
Few exercise dates listed are in an effective pattern.
One type of exercise has been logged, including specific exercises when required.
Reflection responses are incomplete or inaccurate.

Total Points Possible: 140 points