Module One Wellness Plan

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 1-5. 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:
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 as a way 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’ll work on my arm strength for at least 20 minutes per day over the next 5 weeks.
Social – I’ll join a swimming club before next Friday and attend every class they have per week.
Emotional – I’ll do yoga for the next 3 weeks to help reduce and prevent anxiety.
Academic – I’ll tutor about 3-4 kids in my near by library on Tuesday’s and Friday’s, since those are
my free day’s from dance, for the next 3 weeks.
Goal Reflection Question:
Which of your wellness goals is the most important to you? Explain why.
Answer: The most important wellness goal for me is my physical goal. Because I want to be
able to do push ups, or any other physical exercise requiring arm strength, without any
struggles at all!
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 Formula My Rates

Calculated?
Determine your Maximum 220-age = MHR My MHR is 206
Heart Rate (MHR) by
subtracting your age from
220.
Determine your Resting Once you feel the beat, My RHR is 90
Heart Rate (radial or begin counting for 60
carotid artery). seconds.
Subtract your Resting MHR – RHR = HRmax My HRmax is 116
Heart Rate (RHR) from Reserve
your MHR. This gives your
Heart Rate Reserve.
(HRmax Reserve).
To get the lower end of (HRmax Reserve * 0.50) Low End of Zone is 148
your target heart rate + RHR = low end of zone
(50%), multiply your Heart
Rate Reserve by .50 and
then add your Resting
Heart Rate to it.
To get the highest end of (HRmax Reserve * 0.85) + High End of Zone is 189
your target heart rate zone RHR = high end of zone
(85%), multiply your Heart
Rate Reserve from step 3
by 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: The activities I enjoy doing the most is dance and swimming. I have been dancing
ever since I was a 5 year old, and I love it. Swimming then was introduced to me by the age of 7
and over the years I learned to love it. I would say dancing has been the activity that best
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 11:20 minutes 10:56 minutes
Body Mass Index 24.14 24.14
Aerobic Capacity 37.02 37.36
Curl-ups 16 curl-ups 20 curl-ups
Push-ups 7 push ups 12 push-ups
Trunk Lift 11 inches 11 inches
Sit and Reach 11 inches (right and left) 12 inches (right); 11 inches
(left)
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 believe that I shall still work on my arm strength because doing push ups is still very
difficult for me. I should also work on my mile run time. It may had gone down, but it didn’t
reach the goal I was looking for, which was a time of at least 10:20 minutes.
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: Ever since I started working on my arm strength, I noticed how my arms didn’t feel as
heavy as before. I was very surprised when I saw that I could almost do 14 push-ups!
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
/ Physical
Date / Warm-up Minutes without
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 60 min
practice
12/28 15-min stretch Cheerleading– 180 min
state
championship
12/31 5-min stretch 3-mile bike ride 20 min
5/30 5-min stretch Dance Rehearsal 25 min
5/31 10-min stretch Dress Rehearsal 25 min
6/1 10-min stretch Dance Recital 30 min
(Day 1)
6/2 10-min stretch Dance Recital 35 min
(Day 2)
6/4 5-min stretch Dance Class 60 min
(Jazz)
6/5 5-min stretch 1-Mile run 11 min
(Pointe)
(Ballet)
6/9 5-min stretch 1-Mile Run 11 min
6/9 No stretch Swim in Pool 90 min
6/10 No stretch Pool Party 45 min
TOTAL Activity
Minutes  The total is 452
Remember theminutes.
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 Dance Class I go to dance class 3 times a
week.
Intensity Use weights During warm up, the teacher
gives us the option to use
weights to make the work out
for the legs more intense.
Time 60 minutes per dance class The first 10 minutes are
spent on stretching to
improve leg flexibility. Then
20 minutes spent to warm up
the legs and abs. The last 30
minutes are spent learning
the choreography and
practicing.
Type Flexibility and Leg strength I have to be flexible on my
joints in order to be able to do
some dance jumps. I also
need the leg strength to
stand on pointe shoes and be
able to stand in a position.
Section 5: Fitness Tracker Data
You have two options to complete this section.
Choose Option A OR Option B:
If you have a fitness tracker, such as MOVBand, Fitbit, iPhone Health App, etc., please
include a screen shot of your results here AND use your results to fill out the chart:
Wellness Plans are expected to include 12,000 daily moves, the equivalent of 10,000 steps.
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 Moves This Week
% Toward My Goal This Week
Total Moves This Week
If you do not have a Fitness Tracker, you may complete the chart below using the following formula:
Wellness Plans are expected to include 12,000 daily moves, the equivalent of 10,000 steps.
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 Moves This Week 8,826.03
% Toward My Goal This Week 73.55%
Total Moves This Week 61,782.21
Fitness Tracker Reflection Question: 337
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: Some changes I can make to increase my activity level is by maybe adding 5 minutes
every week to my arm strengthening work out. The first week I would start with only doing 20
minutes, the next week I would do 25. And as weeks continues I’ll keep adding. An activity I’ll
like to add to my routine would be to jog around my neighborhood for 20 minutes 2 day’s a
week. I want to be able to have more resistance when running my miles. So maybe practicing 2
times a week could help me achieve that goal.
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 thoughtfully detailed 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
9–10 points
Heart rate and target heart rate zone are recorded and accurate.
8 points
Heart rate and target heart rate zone are recorded and slightly inaccurate.
7 points
Heart rate and target heart rate zone are recorded and moderately inaccurate.
0–6 points
Heart rate and target heart rate zone are not recorded and/or completely inaccurate.
Section 3: Fitness Assessments

Results for:
Lesson 01.03
Module 1
18–20 points
Fitness assessment results are recorded.

16–17 points

13–15 points

0–12 points

Section 4: Physical Activity Log

YOU ARE REQUIRED TO LOG EACH WEEK YOU ARE IN THE COURSE
36–40 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.
32–35 points
Most exercises are moderate to vigorous intensity.

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.
25–31 points
Some exercises are moderate to vigorous intensity.

Some exercise dates listed are not in an effective pattern.
At least two different exercises have been logged, including specific exercises when
required.
0–24 points
Few exercises are moderate to vigorous intensity, or intensity is not indicated.

Few exercise dates listed are in an effective pattern.
One type of exercise has been logged, including specific exercises when required.
Section 5: Fitness Tracker Data
36–40 points
Average daily moves, percent toward goal, and total moves for the week are recorded and at
least 90% completed.
32–35 points
25–31 points
0–24 points
One or more of the fitness tracker data is missing.

Presentation
18–20 points
Plan format is properly followed.

All responses are in the form of complete sentences.
No spelling errors.
16–17 points
One or two errors in plan format.

Most responses are in the form of complete sentences.
One or two spelling errors.
13–15 points
Three errors in plan format.

Some responses are in the form of complete sentences.
Three spelling errors.
0–12 points
Four or more errors in plan format.

Few responses are in the form of complete sentences.
Four or more spelling errors.
Total Points Possible: 140 points

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Module One Wellness Plan

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

Please list your goal for each category below:

Goal Reflection Question:

Section 2: Target Heart Rate Chart

How Is Target Heart Rate Formula My Rates

Heart Rate Reflection Question

Section 3: Fitness Assessments

Complete steps one and two on the chart below:

Activity Lesson 01.03 Module 1

Fitness Assessment Reflection Questions:

Section 4: Physical Activity Log

Physical Activity Reflection Chart:

FITT Principle Activity Explanation

Section 5: Fitness Tracker Data

You have two options to complete this section.

Choose Option A OR Option B:

Fitness Tracker Reflection Question: 337