01 09 03 Wellness

Adrian Cedeno
Module One 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: I want to get in a basketball team so I need to be physically fit
2. Social: I want to join a basketball team
3. Emotional: I need to get over a death of a loved one
4. Academic: I need to keep my grades up.

Goal Reflection Question:
Which of your wellness goals is the most important to you? Explain why.

Section 2: Target Heart Rate
My resting heart rate is ____ 63__ bpm.
My target heart rate zone is __ 100___ bpm to _110____ 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.

I played basketball and I stayed in my THR zone.

Section 3: Fitness Assessments
Include the Baseline and Module One results below.

Activity
Lesson 1.03
Baseline Results
Module 1
Wellness Plan Results
Module 2
Wellness Plan Results
Module 3
Wellness Plan Results
Mile Run/Walk
10 min
10 min

Body Mass Index
19.6
20.1

Aerobic Capacity
41.5
42.0

Curl-ups
10
15

Push-ups
10
14

Trunk Lift
9
11

Sit and Reach
10min/15inch.
12min/16inch

Fitness Assessment Reflection Questions:
Explain how you feel about your scores when compared to the Healthy Fitness Zone Standards.
Good, but I still need to work on it more I’m not satisfied

Explain how your activity routine is improving each of your health-related components of fitness (flexibility, muscular strength and endurance, cardiovascular, and body composition)?
I’m using my whole body when I play basketball because I play center. Forces me to use my legs and get up there to get rebounds also to block my opponent.

Section 4: Physical Activity Log

Date
Warm-up
Physical Activity
Activity Minutes without Warm-up
8/1/14
Jog around the block
Work out
30 minutes
8/2/14
Jog around the block
Play basketball
1 hour
8/3/14
Jog around the block
Work out
30 minutes
8/4/14
Walk on treadmill
Play basketball
1 hour
8/5/14
Walk on treadmill
Work out
30 minutes
8/6/14
Walk on treadmill
Work out
30 minutes
8/7/14
Stretch
Work out
30 minutes
8/8/14
Stretch
Work out
30 minutes
Include all moderate and vigorous physical activity in the table below. Keep adding rows to show all of your activities.

Physical Activity Reflection Question:
Explain how you have applied or will apply each of the FIT principles in your workouts.
I have to overload my work out. Also Fitness Intensity Time I have done all of them.
Section 5: Fitness Tracker Data

Module 1
Wellness Plan Results
Module 2
Wellness Plan Results
Module 3
Wellness Plan Results
Average Daily Moves This Week
12
15
20
% Toward My Goal This Week
25%
50%
85%
Total Moves This Week
4
7
18

Fitness Tracker Reflection Question:
Discuss changes you can make in your workout routine to increase your activity participation and improve on your achievements. Include adjustments to completed activities and activities you may wish to add to your routine.
I overload my work out and I try to push myself to give it my all when I play basketball. Also give it all in my exercise and to get in shape and also be in the right THR and be healthy.

PHYSICAL ACTIVITY LOG (Continued)
Include all moderate and vigorous physical activity in the table below.
Date
Warm-up
Physical Activity
Activity Minutes without Warm-up