top-rated free essay

Module6WellnessPlan 6

By thiqueumz Jun 02, 2015 1191 Words
Module Six 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 questions. 1. Physical- I will increase my aerobic capacity by the endo of this course. 2. Social- over the next two weeks im going t o spend more time doing volunteer work 3. Emotional- I will increase time spent with friends in person instead of social media 4. Academic- I will finnish my hope course within the next week

Goal Reflection Questions:
1. Which goal’s progress makes you the most proud, and why?

My course work, I have been slacking and im happy that im almost to my goal
2. What is one new wellness goal that you will set for yourself going forward from this course? I would like to keep my physical activity level high.

Section 2: Target Heart Rate
My resting heart rate is ___120___ bpm.
My target heart rate zone is __200___ bpm to 220_____ bpm.

Heart Rate Reflection Question:
Which activities are most effective in getting you into the upper level of your THRZ? What do you do when your heart rate is above your zone? Aerobic exercises help me get to my heart rate. If im above my zone I just slow down and take breaks

Section 3: Fitness Assessments
Include the Baseline, Module Four, Module Five, and Module Six results below. Activity
Lesson 1.03 Baseline Results
Module 4
Wellness Plan Results
Module 5
Wellness Plan Results
Module 6
Wellness Plan Results
Mile Run/Walk
12:00
11:00
10:00
10:00
Body Mass Index
24.00
23.33
23.00
23.00
Aerobic Capacity
41
40
40
39.42
Curl-ups
20
21
21
23
Push-ups
10
20
40
23
Trunk Lift
7
7
7
40
Sit and Reach
8
8
9
9

Fitness Assessment Reflection Questions:
You have the power to make a difference, and that includes enhancing your personal health and the health of others. 1. Explain the value of completing and monitoring personal progress using fitness assessments. They are very important to me and they are essential

2. What is one specific way that you have influenced or will influence someone’s health in a positive way? I have pushed my sister to come out and work out with me because I feel like it would benefit her as well. She has been coming out with me because she sees my results.

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
_5/28________
Date #2
___5/29________
Date #3
_____5/30_______
Flexibility Exercises
Muscle Stretched
# of Repetitions
Time
# of Repetitions
Time
# of Repetitions
Time
Lying Quad Stretch
Quadriceps
3
25
4
30
5
30
Modified Hurdler's Stretch
Hamstrings
3
25
4
30
5
30
Upper Back and Torso Stretch
Trapezius
3
25
4
30
5
30
Calf Stretch
Gastrocnemius
3
25
4
30
5
30
Lower Back Stretch
Latisimus Dorsi
3
25
4
30
5
30
Chest/Bicep Stretch
Pectoralis/Biceps
3
25
4
30
5
30
Overhead Triceps Stretch
Triceps
3
25
4
30
5
30
Lying Abdominal Stretch
3
20
4
20
5
25

Flexibility Reflection Question:
Discuss a specific activity and the stretches you completed before and after the activity. Explain why you have selected those stretches.

I always do basic stretches like arms legs and the butterfly, my back and my knees. I do them so that I don’t pull anything while exercising, the stretches are essential . Section 5: Muscular Strength and Endurance Log

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

Date #1:
____5/28______
Date #2:
____5/31_______
Date #3:
___6/2_________
Exercise
Muscle Worked
# of sets
# of reps
Resistance
# of sets
# of reps
Resistance
# of sets
# of reps
Resistance
squats
Quadriceps
3
10
25lbs weight
3
12
30 lbs
3
13
15lbs
Push-ups
Pectoralis
3
10
Body
3
12
Body
3
13
Body
Leg curls
Hamstrings
3
10
Body
3
12
Body
3
13
Body
Pull ups
Latisimus Dorsi
3
10
Body
3
12
Body
3
13
Body
Calf raises
Gastrocnemius
3
10
Body
3
12
Body
3
13
Body
Tricep dips
Triceps
3
10
Body
3
12
Body
3
13
Body
bridges
Glutes
3
10
body
3
12
Body
3
13
Body
Bicep curls
Biceps
3
10
10 lbs
3
12
15lbs
3
13
10lbs
Front raises
Deltoids
3
10
10lbs
3
12
15lbs
3
13
10lbs
crunches
Abdominal
3
10
none
3
12
none
3
13
none
Muscular Strength and Endurance Reflection Questions:
What was the most important, interesting, or surprising thing you learned about your strength and endurance during this course, and how do you think it might impact your mental or physical health as you move forward? I’m surprised that I’ve done so much in so little time, I’m not overworking myself but I’m feeling the burn and it feels great.

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
5/25
Stretch and jog
Flag football
100
5/26
walking
run
30
5/27
Jump roping
Boxing class
75
5/28
Stretch and jog
Flag football
100
5/29
stretch
jogg
60
5/30
run
Weight training
60
5/31
stretch
run
35
6/1
Stretch and jog
Flag football
100

Physical Activity Reflection Questions:
1. What physical activities do you plan to continue after you complete this course? Which training principle did you incorporate in your activity routine most often?

I plan on keeping all of my activities because I participate in all of those sports during each season, so I like to keep everything consistent.

2. Describe at least two things in your own community or in the media that are advocating for healthier lifestyles for kids to help reduce childhood obesity. Do you believe they are effective? Explain. Our community center helps us to stay active and eat healthy foods. Its effective and I believe it can help many children.

Section 7: Fitness Tracker Data
Include your Module Four, Module Five, and Module Six Fitness Tracker results in the table below.

Module 4
Wellness Plan Results
Module 5
Wellness Plan Results
Module 6
Wellness Plan Results
Average Daily Moves This Week
12000
13000
15000
% Toward My Goal This Week
100
100
100
Total Moves This Week
12000
13000
15000

Fitness Tracker Reflection Questions:
Did tracking your movements each day make you more intentional in finding ways to be active and keep moving? How will using technology influence you to increase your activity levels in the future? Explain. It did help me because I’m very competitive and when I reach my goal I like to beat it or I like to go the extra hundred. It also gives me a sense of accomplishment.

Cite This Document

Related Documents

  • Traverse City, MI Professional Photography Service & Virtual Tour Software Company Wins Motel 6 Contract

    ...Traverse City, MI Professional Photography Service & Virtual Tour Software Company Wins Motel 6 Contract 1888PressRelease - Traverse City virtual tour & professional photography company wins Motel 6 professional photography contract and is expected to deliver 500 hotel locations in sixty days. TRAVERSE CITY, MICHIGAN - RTV, Inc, (RTV) a...

    Read More
  • BIG HERO 6 V2

    ...Ryan Gabriel P. Molina PSYCH 1013 BSCS 1-3 Big Hero 6 To start off with, the first part of the film shows the relationship between Hiro and his older brother Tadashi. Tadashi is worried that Hiro's potential might be wasted so he took Hiro to his university, introduced Hiro to his friends and to Baymax, the robot he created....

    Read More
  • Big Hero 6

    ...Hiro Hamada is a 14-year-old robotics genius who lives in the futuristic city of San Fransokyo, and spends his time participating in back-alley robot fights. His older brother, Tadashi, worried that Hiro is wasting his potential, takes him to the robotics lab at his university, where Hiro meets Tadashi's friends, GoGo Tomago, Wasabi, Honey Le...

    Read More
  • band 6

    ...THE WORLD THROUGH OUR SENSES Sensory organs enable a living organism to detect and respond to changes in the environment The human senses, sensory organs and stimuli are listed; SENSE SENSORY ORGANS STIMULI TOUCH SKIN TOUCH, PRESSURE, PAIN, HEAT, COLD SMELL NOSE CHEMICALS HEARING EARS SOUND TASTE TONGUE CHEMICALS SIGHT...

    Read More
  • 6

    ...``` Reflective Summary for Internship Activities Arkansas State University Name of Assignment*: Successful School Observation Course in which the assignment was given (course number and name): ELCI6083 Supervision and Evaluation of Teaching Semester/year assignment was completed: Summer 2013 ELCC Standard Element(s)*: Element 6.2: Candidat...

    Read More
  • 6

    ...6.08 Revolutions Module Project Name: Avianna Walden Teacher: Ms. Cawanzia Hughes What to do?  You explored many events in this module such as movements of independence and reform. The lessons included revolutions, new ways of thinking, and examples of imperialism. Use this knowledge to create an illustrated timeline that highlights five o...

    Read More
  • unit 6 p2 helpsheet

    ...Knowledge - Cultural/ tradition duties that would differ by the different religions. - Principles within society and also the rules that all individuals would abide to. - Legislation of safety/health care/ equality/ practices to ensure security in society. - Responsibilities and duties within society and also with individuals around. Skil...

    Read More
  • Genesis 6

    ...The Corruption of Mankind 6 Now it came about, when men began to multiply on the face of the land, and daughters were born to them, 2 that the sons of God saw that the daughters of men were [a]beautiful; and they took wives for themselves, whomever they chose. 3 Then the Lord said, “My Spirit shall not [b]strive with man forever, [c]because...

    Read More

Discover the Best Free Essays on StudyMode

Conquer writer's block once and for all.

High Quality Essays

Our library contains thousands of carefully selected free research papers and essays.

Popular Topics

No matter the topic you're researching, chances are we have it covered.