Wellness Plan: Reflection Questions

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. Physical- To go running at least twice a week.
2. Social-To go to more social school events
3. Emotional- Continue going to therapy.
4. Academic- To maintain a 3.5 GPA.

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 have taken for the goal you are closest to achieving.
Physical- I don’t necessarily go running, but I do stadiums which requires running up and down stairs.
Social- I hang out with my friend’s very often and meet new people 9/10 when I do go out.
Emotional- I still continue going to therapy to express my emotions and not repress them which is very unhealthy.
Academic- Report cards come out on the 29th of January. I check my grades very often and my current GPA is a 3.5 exactly.

Section 2: Target Heart Rate
Originally, my resting heart rate was ___75___ bpm.
Originally, my target heart rate zone was ___141__ bpm to __180___ bpm.

My heart rate takes __4___ minutes to get under 120 bpm after a workout.
My heart rate takes ____3__ 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.
Before I start my workout I check my heart rate just to make sure there isn’t any complications. Half way during my workout I also check it to make sure it isn’t too high nor too low. And when I’m done working out I also check it to see where I left off from where I started. Your heart rate is usually high after a workout because you’re doing so much cardio and causing your heart to keep up with you.

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

12

Body Mass Index

23.45

Aerobic Capacity

40.21

Curl-ups

20

Push-ups

10

Trunk Lift

7

Sit and Reach

15

Fitness Assessment Reflection Questions:
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 do very well with curl-ups and sit and reaches. Im very good with cardio. I do however need to improve my push-ups. On the other hand I can tell by doing so much more often I am gaining muscle and it is slightly become easier.

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
_01/7/2015________
Date #2
____1/8/2015_______
Date #3
_1/9/2015___________
Flexibility Exercises
Muscle Stretched
# of Repetitions
Time
# of Repetitions
Time
# of Repetitions
Time
Lying Quad Stretch
Quadriceps
3
:20
4
:25
4
:25
Modified Hurdler's Stretch
Hamstrings
3
:20
3
:20
3
:20
AtUpper Back & Torso Stretch
Trapezius
4
:25
4
:25
4
:25
Calf Stretch
Gastrocnemius
3
:20
3
:20
4
:25
Lower Back Stretch
Latisimus Dorsi
3
:20
3
:20
3
:20
Chest/Bicep Stretch
Pectoralis/Biceps
3
:20
4
:25
3
:20
Shoulder/Tricep Stretch
Triceps/Deltoids
3
:20
3
:20
3
:20
Lying Abdominal Stretch
Abdominal
4
:25
4
:25
4
:25

Flexibility Reflection Questions:
Explain how you are including dynamic stretches in your workouts. Which dynamic stretches are you finding most helpful? Why?

After my workouts and when I wake up I stretch my muscles since I know the significance. The abdominal stretches are very easy to me, and I actually love doing them. The trapezius stretches are very important to me because I have a really bad achy back.

Section 5: Muscular Strength and Endurance Log

Date #1:
_01/19/15_________
Date #2:
__01/21/15_________
Date #3:
____01/23/15________
Exercise
Muscle Worked
# of sets
# of reps
Resistance
# of sets
# of reps
Resistance
# of sets
# of reps
Resistance

Quadriceps
3
10
5 llbs
3
10
5 llbs

Pectoralis
3
8 none None
3
8

Hamstrings
3
15
“
3
15
“

Latisimus Dorsi
2
10
“
2
10
“
2
10

Gastrocnemius
3
10
“
3
10
“

Triceps
3
15
“
3
15
“
3
15

Trapezius

“
3
10
“
3
10

Biceps
3
10
“

“
3
10

Deltoids

“
3
10
“
3
10

Abdominal
5
20
“
5
20
“
5
20

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

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?
I would say squats are the easiest for me, I think my legs are very strong and it also helps your butt. The most challenging are the triceps, hopefully with me doing them more they will improve.

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
1/07
Stretching
Lacrosse
3 hours
1/08
Jogging running 2 hours
1/10
streching running 2 hours
1/12
streching lacrosse 3 hours
1/14
streching jogging 1 hour 30 mins
1/15
streching
Lacrosse
3 hours
1/17
jogging lacrosse 3 hours
1/18
jogging
Lacrosse
3 hours

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. 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.
I believe stretching all your muscles before any workout is very, very important.
2. Describe one way that you showed respect for equipment, facilities, or teammates in your activities this week.
At practice we use the boys and girls club field, so the whole team including me make sure we don’t leave any trash for the facility to clean up.

Section 7: Fitness Tracker Data

Module 4
Wellness Plan Results
Module 5
Wellness Plan Results
Module 6
Wellness Plan Results
Average Daily Moves This Week
11,538

% Toward My Goal This Week
85%

Total Moves This Week
76,258

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?

I feel like I move a lot, I am constantly moving in school and outside of school. At lacrosse practice we do a lot of drills. I don’t think I need to change anything, I think I’m progressing very well.

PHYSICAL ACTIVITY LOG (Continued)
Include all moderate and vigorous physical activity in the table below.
Date
Warm-up
Physical Activity
Activity Minutes without Warm-up