Module One 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
a. I am going to try and get to bed earlier than I already do to get a little bit more
rest.
2. Social
a. I will encourage people around me to join me and become more active day-byday.
3. Emotional
a. I will keep a positive mindset throughout my activities to strive for a positive
outcome.
4. Academic
a. I will continue to study and stay on top of my grades to keep them maintained
and up to par.

Goal Reflection Question:

Which of your wellness goals is the most important to you? Explain why.
The academic goal is most important to me because my grades are one of my main
priorities and responsibility.

Section 2: Target Heart Rate

My resting heart rate is 103 bpm.
My target heart rate zone is 75 bpm to 100 bpm.
Heart Rate Reflection Question:
Were you able to maintain your workouts within your calculated target heart rate zone? Explain
which activities you enjoyed most and which best helped you stay in your THR zone.
For the most part I was able to but there were times it went a little over 100 but not by much.
The most enjoyable activity that I stayed in my THR was running because I have always
enjoyed running.

Section 3: Fitness Assessments

Include the Baseline and Module One results below.

Activity
Mile Run/Walk
Body Mass Index
Aerobic Capacity
Curl-ups
Push-ups

Lesson 1.03
Baseline
Results
7 min
17.43
55.45
35 in 90sec
53 in 90sec

Module 1
Wellness Plan
Results
6.43
16.88
56.77
45 in 90sec
64 in 90sec

Trunk Lift

6-8 inch

9-10 inch

Sit and Reach

14 inch

14 inch

Module 2
Wellness Plan
Results

Module 3
Wellness Plan
Results

Fitness Assessment Reflection Questions:

Explain how you feel about your scores when compared to the Healthy Fitness Zone Standards.
I feel pretty great since I have improved from my past scores as a whole.
Explain how your activity routine is improving each of your health-related components of fitness
(flexibility, muscular strength and endurance, cardiovascular, and body composition)?
These activities are improving each of my health-related components of fitness because it
makes me a more flexible person, endure certain activities for a longer period of time,
strengthen my body as a whole, and the physical composition of my body becomes more fit.

Section 4: Physical Activity Log

Date

Warm-up

Physical Activity

Activity Minutes
without Warm-up

9/14/15
9/15/15
9/16/15
9/17/15
9/18/15
9/19/15
9/20/15
9/21/15
9/22/15

Walking
Yoga
Walking
Yoga
Walking
Yoga
Walking
Yoga
Walking

10min
15min
20min
25min
25min
15min
18min
25min
25min

9/23/15

Walking

9/24/15

Yoga

9/25/15

Walking

9/26/15

Walking

9/27/15

Yoga

9/28/15

Yoga

9/29/15

Yoga

9/30/15

Walking

Jogging
Push ups
Jogging
Curl ups
Jogging
Trunk lift
Jogging
Sit and reach
Jogging
Curl ups
Jogging
Push ups
Jogging
Stretches
Barbell curls
Jogging
Curl ups
Push ups
Jogging
Stretches
Bench presses
Push ups
Trunk lift
Jogging
Trunk lifts
Pull ups
Push ups
Stretches
Bench presses
Barbell curls
Jogging
Stretches
Calf raises
Barbell curls
Bench presses
Push ups
Pull ups
Leg extensions
Jogging
Stretches
Push ups
Sit and reach

25min
25min
25min
35min
20min
60min

90min

35min

Include all moderate and vigorous physical activity in the table below. Keep adding rows to show
all of your activities.
Physical Activity Reflection Question:
Explain how you have applied or will apply each of the FITT principles in your workouts.
Ive applied the FITT principles to my workouts by upping the intensity when needed and going
for longer times if need be.

Section 5: Fitness Tracker Data

Module 1
Module 2
Module 3
Wellness Plan Wellness Plan Wellness Plan
Results
Results
Results
Average Daily Moves
16656
This Week
% Toward My Goal
98%
This Week
Total Moves This78281
Week

Fitness Tracker Reflection Question:

Discuss changes you can make in your workout routine to increase your activity participation and
improve on your achievements. Include adjustments to completed activities and activities you may wish
to add to your routine.
Changes in my workout consist of eating healthier and making more of an effort to work out and
exercise on my own, outside of this course which is a major improvement for me. I have successfully
succeeded at doing this because I eat fruits and smoothies instead of fatty snacks and I run a mile
everyday.