03 05 03 Wellness 1

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: To Get More In Shape
2. Social: Stay To Myself And Realize I Don’t Have Friends
3. Emotional: Stay True To Myself
4. Academic: Work On My GPA

Goal Reflection Questions:
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.

Section 2: Target Heart Rate
Originally, my resting heart rate was 83 bpm.
Originally, my target heart rate zone was 70 bpm to 80 bpm.

Currently, my resting heart rate is 81 bpm.
Currently, my target heart rate zone is 75 bpm to 85 bpm.

Have your RHR and THRZ changed since first measured in Module One? Have you been working more at the lower or higher end of your THRZ this week? Yes It Has Changed And Yes I’m Working More

Section 3: Fitness Assessments
Include the Baseline, Module One, Module Two, and Module Three 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
15mins
15mins
12mins
9mins
Body Mass Index
34
34
30
25
Aerobic Capacity
25
25
27
30
Curl-ups
10
10
15
20
Push-ups
5
5
10
20
Trunk Lift
3
3
6
8
Sit and Reach
15
15
20
25

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? I Think The Aerobic Part Showed The Most Improvement

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
_________
Date #2
___________
Date #3
____________
Flexibility Exercises
Muscle Stretched
# of Repetitions
Time
# of Repetitions
Time
# of Repetitions
Time
Lying Quad Stretch
Quadriceps

Modified Hurdler's Stretch
Hamstrings

Upper Back and Torso Stretch
Trapezius

Calf Stretch
Gastrocnemius

Lower Back Stretch
Latisimus Dorsi

Chest/Bicep Stretch
Pectoralis/Biceps

Shoulder/Tricep Stretch
Triceps/Deltoids

Lying Abdominal Stretch
Abdominal

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?

Section 5: Muscular Strength and Endurance Log

Date #1:
__________
Date #2:
___________
Date #3:
____________
Exercise
Muscle Worked
# of sets
# of reps
Resistance
# of sets
# of reps
Resistance
# of sets
# of reps
Resistance

Quadriceps

Pectoralis

Hamstrings

Latisimus Dorsi

Gastrocnemius

Triceps

Glutes

Biceps

Deltoids

Abdominal

Complete muscular exercises in three nonconsecutive days. Do not work the same muscle groups more than once within a 48-hour period.

Muscular Strength and Endurance Reflection Question:
1. What change to your routine have you made since starting? How has it affected your workouts?

2. Search the internet for one positive and one negative example of health and fitness advertisements. Write a short reflection for each that includes:
The web address of the advertisement
A description of the ad–­its message and what it’s “selling”
What advertising technique it employs
An analysis of why you think the ad could have either a positive or negative effect on someone’s health

Section 6: Physical Activity Log

Include all moderate and vigorous physical activity in the table below. Keep adding rows to show all of your activities.
Date
Warm-up
Physical Activity
Activity minutes without warm-up
Nov.14
Stretching
1 Mile Run
1 Hour
Nov.15
Stretching
1 Mile Run
1 Hour
Nov.18
Stretching
Dance
1 Hour
Nov.19
Stretching
1 ½ Mile Run
1 ½ Hours
Nov.20
Stretching
Jump Rope
1 ½ Hours
Dec.1
Stretching
Dance
2 Hours
Dec.3
Stretching
2 Mile Run
2 Hours
Dec.4
Stretching
Dance
2 ½ Hours

Physical Activity Reflection Questions:
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? My Favorite Activity Was Dancing Because It’s Something I Have A Passion For

Section 7: Fitness Tracker Data

Module 1
Wellness Plan Results
Module 2
Wellness Plan Results
Module 3
Wellness Plan Results
Average Daily Moves This Week

% Toward My Goal This Week

Total Moves This Week

Fitness Tracker Reflection Question:
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?

Date
Warm-up
Physical Activity
Activity Minutes without Warm-up