Module 6 Wellness Plan

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.