05 07 03 wellness

Module Five 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 go to the gym Monday through Friday
2. Social-I will start the process to also create a academic decathlon team
3. Emotional-I will set a goal to complete by the end of the summer
4. Academic-I will score a 5 when I take my AP human geography AP test this Friday

Goal Reflection Question:
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. Explain which goal you believe will take the longest to achieve. My progress for each goal is going good. For my academic goal I am making flash card, reading my test prep books, using the study guide my teacher gave the class, and reading the textbook.

Section 2: Fitness Assessments
Include the Baseline, Module Four, and Module Five 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
11:30
9:30
9:20

Body Mass Index
17.5
16.5
16.5

Aerobic Capacity

Curl-ups
30
43
45

Push-ups
5
20
23

Trunk Lift
12
13
13

Sit and Reach
34
37
39

Fitness Assessment Reflection Question:
Some athletes choose to use supplements and performance-enhancing drugs in hopes of gaining an edge over their opponents. Research and describe at least three risks of using anabolic steroids and other performance-enhancing drugs. The risk of using steroids for men include but are not limited to Men may develop: Prominent breasts, Baldness, and Shrunken testicles.

Section 3: 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
_____5/1___
Date #2
_______5/2____
Date #3
____5/3________
Flexibility Exercises
Muscle Stretched
# of Repetitions
Time
# of Repetitions
Time
# of Repetitions
Time
Lying Quad Stretch
Quadriceps
3
10

Modified Hurdler's Stretch
Hamstrings
3
10
3
10
3
10
Upper Back & Torso Stretch
Trapezius
3
10.
3
10
3
10
Calf Stretch
Gastrocnemius
3
10
3
10
3
10
Lower Back Stretch
Latisimus Dorsi
3
10
3
10
3
10
Chest/Bicep Stretch
Pectoralis/Biceps
3
10
3
10
3
10
Shoulder/Tricep Stretch
Triceps/Deltoids
3
10
3
10
3
10
Lying Abdominal Stretch
Abdominal
4
10
3
10
4
10

Flexibility Reflection Question:
Discuss which of the static stretches is most effective for you and which is least effective. The lying quad and modified hurdlers stretch is the most effective because I use both mussels a lot when playing goalie. For the least effective I would say the lying abdominal stretch just because it is a muscle I don’t use a lot and is already strong from when I used to use it.

Section 4: 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:
_____5/1/15_____
Date #2:
_____5/3/15______
Date #3:
____5/6/15________
Exercise
Muscle Worked
# of sets
# of reps
Resistance
# of sets
# of reps
Resistance
# of sets
# of reps
Resistance

Quadriceps
2
8
5lbs
3
10
5lbs
3
10
5lbs

Pectoralis
2
5
5lbs

3
5
5lbs

Hamstrings

3
5
body

Latisimus Dorsi
2
4
5lbs
3
5
5lbs
3
7
10lbs

Gastrocnemius

Triceps
2
4 body 2
4
body

Trapezius

3
5
5lbs

Biceps
2
3 body 3
5
body

Deltoids

2
5
Resistance bands

Abdominal

2
10
body

Muscular Strength and Endurance Reflection Question:
What principle(s) of FITT and SPORT do you think will be most important to you and your fitness goals as you work on strength and cardiovascular training in the next few weeks? Explain your answer. Intensity and frequency are the most important to me because I have learned some new skills when playing goalie and I want to make the new skills became mussel memory

Section 5: 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
4/20
Stretching, dynamics, and jogging around the feild
LAX pratice
2 hours
4/21
Stretching, dynamics, and jogging around the feild
LAX pratice
2 hours
4/22
Stretching, dynamics, and jogging around the feild
LAX pratice
2 hours
4/23
Stretching, dynamics, and jogging around the feild
LAX pratice
2 hours
4/24
Stretching, dynamics, and jogging around the feild
LAX pratice
2 hours
4/25
Stretching, dynamics, and jogging around the feild
LAX pratice
2 hours
4/26
Stretching, dynamics, and jogging around the feild
LAX pratice
2 hours
4/27
Stretching, dynamics, and jogging around the feild
LAX pratice
2 hours

Physical Activity Reflection Question:
Many physical activities offer a chance to interact with others as teammates, training partners, or opponents. Describe one specific way you used appropriate personal, social, and ethical behavior while participating in physical activities this week. This week at lax practice we decided to go laser tag. The team that I was on lost and I used good social skilss by being a graceful loser.

Section 6: Fitness Tracker Data
Include your Module Four and Module Five 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
12,489
12,476

% Toward My Goal This Week
97%
89%

Total Moves This Week
77,230
77,189

Fitness Tracker Reflection Question:
Describe any changes in your activity level and choices you made this week that account for any differences in your Module Four and Module Five results. What specific changes can you make to continue to improve the average daily moves? Because of me studding for my AP test I have not been moving around as much because I study better when I am in one place so I sat around a lot this week. For the next module plan I wail be done with standardized testing and will do more active stuff to make up for lost time.