04

Module Four 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. 1. Physical- I will be able to lift 75 pounds.
2. 2. Social- I will go to more of the gatherings in my community.
3. 3. Emotional- I will set aside at least two nights a week to spend time with my family.
4. 4. Academic- I will be more focused and try my hardest in school.

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 have taken for the goal you are closest to achieving.

1. Physical- This is the most difficult goal for me to accomplish because I have to go to the gym and do this one because I don’t have weights at my house. But the days I don’t go to the gym I just do different exercises to make me stronger.
2. Social- I have been more involved with things going on in my community. I have been doing community service, and I have done a couple of 5k runs. I actually have meet a lot of new people and started to hang out with them.
3. Emotional- This goal was one of the easiest goals to accomplish because my family does have a lot of free time on are hands but we don’t spend it together. My parents are usually in there room with my little sister and I am usually in my room by myself. But now we watch movies together and we do family game nights.
4. Academic- I have been doing better in school now that I am focusing more and I am not being lazy. I am really smart it is just that I am lazy when it comes to school and I just don’t do it. But now I have been trying my hardest and giving it my all.

Section 2: Target Heart Rate
Originally, my resting heart rate was 80 bpm.
Originally, my target heart rate zone was 146 bpm to 179 bpm.

My heart rate takes 6 minutes to get under 120 bpm after a workout.
My heart rate takes 14 minutes to get under 100 bpm after a workout.

Target Heart Rate Reflection Question:
How often do you check your heart rate during a workout? Why is it important to do so? Explain if your heart rate recovery is happening more quickly after workouts and why you think this is happening.
I usually check my heart rate before, during, and after a workout. I do that because it is easier to monitor your heart rate. I am not that good at monitoring my heart rate so some of my measurements may not be that accurate. But it is still good to monitor them to make sure you’re not over working yourself.

Section 3: Fitness Assessments
Include the Baseline and Module Four 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
-------
9:47

Body Mass Index
-------
22.94

Aerobic Capacity
-------
41.56

Curl-ups
-------
24

Push-ups
-------
11

Trunk Lift
-------
9

Sit and Reach
-------
12

(When I took this class at Bartow we never did it in the first semester)
Fitness Assessment Reflection Question:
What areas of these fitness assessments are you hoping to see the most improvement in over the next few weeks? What specific actions will you take to help improve in these areas?
I am really hoping to see more improvement in my pushups. To help improve these areas I will do more pushups to make me stronger, I will go to the weight room with some friends after school so I can get stronger. I probably could enhance my form because it’s not the best.

Section 4: Flexibility Workout Log
Flexibility Exercises
Muscles Stretched
# of Reps
Time
# of Reps
Time
# of Reps
Time
Lying Quad Stretch
Quadriceps
2
20
3
30
3
25
Modified Hurdler’s Stretch
Hamstrings
2
20
3
30
3
20
Upper Back/Torso Stretch
Trapezius
2
20
2
25
2
20
Calf Stretch
Gastrocnemius
2
20
3
30
2
25
Lower Back Stretch
Latisimus Dorsi
2
20
2
25
2
25
Chest /Bicep Stretch
Pectoralis/Biceps
2
20
2
25
2
25
Shoulder/Tricep Stretch
Trapezius/Deltoids
2
20
2
25
3
20
Lying Abdominal Stretch
Abdominal
2
20
2
25
2
20

Date:
2/23/15
Date:
2/24/15
Date:
2/25/15

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.

Flexibility Reflection Question:
Explain how you are including dynamic stretches in your workouts. Which dynamic stretches are you finding most helpful? Why?
I am including the dynamic stretches in my work out by doing them after my warmup but before my workout so I do not pull nothing. The most helpful stretches seem to be the calf stretches and the modified hurdler’s stretch because most of my workouts are for soccer and there is a lot of running in soccer.

Section 5: Muscular Strength and Endurance Log
Complete muscular exercises in three nonconsecutive days. Do not work the same muscle groups more than once within a 48-hour period.
Exercise
Muscles Worked
# of Sets
# of Reps
Resistance
# of Sets
# of Reps
Resistance
# of Sets
# of Reps
Resistances
Squats
Quadriceps

3
15
10 pounds
3
15
10 pounds
Push-ups
Pectoralis
3
15
Body +5 pds.
3
15
Body +5 pds.

Leg Curls
Hamstrings
3
15
None

3
15
None
Pull-Ups
Latisimus Dorsi

3
15
Body +5
3
15
Body +5
Calf Raises
Gastrocnemius
3
15
Body +5
3
15
Body +5

Chair Dips
Triceps
3
15
Body

3
15
Body
Bridges
Glutes

3
15
Body +5
3
15
Body +5
Bicep Curls
Bieceps
3
15
10 pounds
3
15
10 pounds

Front Raises
Deltoids
3
15

3
15

Planks
Abdominal
3
15
Body +5

3
15
Body +5

Date:
2/18/15

Date:
2/21/15

Date:
2/24/15

Muscular Strength and Endurance Reflection Question:
What muscle groups are the most uncomfortable or difficult for you to work out? What are two additional activities that you can incorporate into next week’s physical activity to help work those muscles?
The most difficult muscles for me to work out are my biceps because I am pretty weak in my upper body. I can do more pushups, and there are many different types of curls that I can do it help me get stronger in that area.

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
2/9/15
Dynamic Stretching
Soccer Practice
120
2/11/15
Dynamic Stretching
Soccer Practice
120
2/12/15
Dynamic Stretching
Soccer Practice
120
2/16/15
Dynamic Stretching
Soccer Practice
120
2/18/15
Dynamic Stretching
Soccer Practice
120
2/20/15
Dynamic Stretching
Soccer Practice
120
2/23/15
Dynamic Stretching
Soccer Practice
120
2/24/15
Dynamic Stretching
Soccer Practice
120

Physical Activity Reflection Questions:
It is important to use proper etiquette, take care of equipment, show respect for facilities, and use safe behaviors when participating in physical activities.
1. 1. Thinking of the activities you participated in this week, what is the most important safety precaution or rule that you followed? Explain why you think it is so important.
The most important safety precaution that a followed was to all was stretch before exercising. This rule is so important because if you do not get a good stretch before working out you could injure you self really bad.

1. 2. Describe one way that you showed respect for equipment, facilities, or teammates in your activities this week.
I showed respect with my teammates by when they weren’t getting a specific drill or move down I would help them out, or I they missed the ball I would go get it for them.

Section 7: Fitness Tracker Data
Include your Module Four 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
6232

% Toward My Goal This Week
51%

Total Moves This Week
41634

Fitness Tracker Reflection Question:
Based on these values, how do you feel about your level of activity and daily moves? What specific changes can you make to continue to improve the average daily moves?
My daily moves could be way better than this, and so can my level of activity. I can start going for runs at night and in the morning. If each of those runs were about 2 miles I would probably have most of my moves for the whole day done.