Module Four Wellness Plan
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Fill in all logs and answer the reflection questions completely with supporting details for sections 1-6. After completing all sections, submit this file as your Module Four Wellness Plan assignment.
Section 1: Goals
If you have already created goals for your wellness plan, please copy and paste them from your Module 1 Wellness Plan into the space below.
If you have not created your personal health goals yet, please refer to the samples to create your wellness goals.
Sample Goals:
1. Physical—I will walk non-stop for at least 30 minutes five days a week over the next three weeks.
2. Social—I will join a club at school before this week ends, and I will attend all meetings this semester.
3. Emotional—I will journal every evening for the next two weeks as a way to reduce stress and anxiety.
4. Academic—I will work with a study partner once a week for at least a month to help improve my geometry grade.
Section 1: Your Goals
Answer:
1. Physical—
2. Social—
3. Emotional—
4. Academic—
Section 2: Fitness Assessments
Complete the following on the chart below:
Complete column B. Use your current results from the Module 4 Wellness Plan Fitness Assessments.
Column A / Column B /Activity / Module 4
Wellness Plan Results
Mile Run/Walk
Body Mass Index
Aerobic Capacity
Curl-ups
Push-ups
Trunk Lift
Sit and Reach
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?
Answer:
Section 3: Flexibility Workout Log
Perform and log stretching exercises for all eight muscles listed below at least two days per week, but you may stretch every day. Module Two suggests starting with two repetitions held for 15 seconds for a total of 30 seconds for each exercise. Refer to the yellow highlighted example below.
Please refer to Video Gallery in the course for demonstrations of how to perform the stretching exercises.
/ Date #1 / Date #2 /______ / ______ /
Flexibility Exercises / Muscle Stretched / # of Repetitions / Time / # of Repetitions / Time
EXAMPLE / EXAMPLE / 2 / 15 seconds / 2 / 15 seconds
Lying Quad Stretch / Quadriceps
Modified Hurdler's Stretch / Hamstrings
Upper Back & Torso Stretch / Trapezius
Calf Stretch / Gastrocnemius
Lower Back Stretch / Latissimus Dorsi
Chest/Bicep Stretch / Pectoralis/Biceps
Shoulder/Tricep Stretch / Trapezius/Deltoids
Lying Abdominal Stretch / Abdominal
Flexibility Reflection Questions:
Explain how the stretches become easier each time that you perform them. How do these stretches affect your muscles during physical activities completed after stretching?
Answer:
Section 4: Muscular Strength and Endurance Log
Complete the chart below. Remember:
· Exercises listed should show an increase from your previous plan to show your growth. If you completed 3 sets of 8 for the last Wellness Plan, then 3 sets of 10 would be an increase for this plan.
· Complete muscular exercises on nonconsecutive days.
· Do not work the same muscle groups more than once within a 48-hour period.
· You may select a different exercise than what is listed.
· Module Two suggests starting with 2 or 3 sets.
· The suggested number of repetitions is 8-10 for challenging weights and exercises.
· If you are using very light weight or bodyweight, you can complete as many as 18 repetitions depending on your current ability level.
Please refer to Video Gallery in the course for demonstrations of how to perform the muscle exercises.
Sample:
Exercise / Muscle Worked / Dates / # of sets / # of reps / Resistance (Weight) /Squats / Quadriceps / 8/3 / 3 / 8 / 20 lbs.
/ Day 1 / Day 2 /
Exercise / Muscle Worked / Dates / # of sets / # of reps / Resistance (Weight) / Dates / # of sets / # of reps / Resistance (Weight)
Squats / Quadriceps
Push-ups / Pectoralis
Bridges / Hamstrings
Pull-ups / Latissimus Dorsi
Calf Raises / Gastrocnemius
Chair Dip / Triceps
Curls / Biceps
Crunches / Abdominal
Muscular Strength and Endurance Reflection Questions:
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?
Answer:
Section 5: Physical Activity Log
Include all moderate and vigorous physical activity in the table below. You need at least three different moderate to vigorous activities that add up to 420 minutes. Activities need to add up to 420 minutes without your warm-ups. Keep adding rows to show all of your activities. The first five rows are completed as a sample only.
Date / Warm-up / Physical Activity / Activity Minutes without Warm-up /12/25 / 5-min stretch / 2-mile kayak / 30 minutes
12/26 / 5-min jog / 4-mile run / 45 minutes
12/27 / 5-min stretch / Basketball practice / 60 min
12/28 / 5-min jog / Badminton / 2 hours
12/29 / 5-min stretch / Skateboarding / 1 hour
TOTAL Activity Minutes à
Remember the 420-minute minimum
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.
Answer:
2. Describe one way that you showed respect for equipment, facilities, or teammates in your activities this week.
Answer:
Section 6: Fitness Tracker Data
You have two options to complete this section.
Choose Option A OR Option B:
A. If you have a fitness tracker, such as MOVBand, Fitbit, iPhone Health App, etc., please include a screen shot of your results here AND use your results to fill out the chart:
· Average daily moves this week = Total number of physical activity minutes for the last 7 days x 26.19
· Percent toward my goal this week = Total average daily moves ÷ 12,000
· Total moves this week = Total number of physical activity minutes for the last 7 days x 183.33
/ Module 4Wellness Plan Results /
Average Daily Moves This Week
% Toward My Goal This Week
Total Moves This Week
B. If you do not have a Fitness Tracker, you may complete the chart using the following formula:
· Average daily moves this week = Total number of physical activity minutes for the last 7 days x 26.19
· Percent toward my goal this week = Total average daily moves ÷ 12,000
· Total moves this week = Total number of physical activity minutes for the last 7 days x 183.33
/ Module 4Wellness Plan Results /
Average Daily Moves This Week
% Toward My Goal This Week
Total Moves This Week
Fitness Tracker Reflection Questions:
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?
Answer:
Module Four Wellness Plan Grading Rubric
/ Excellent / Good / Needs Improvement / Poor /Section 1: Goals / 9-10 points
All goals are measurable, attainable, and deadline driven. Reflection question responses are thoughtfully detailed and supported. / 8 points
Most goals are measurable, attainable, and deadline driven. Reflection responses are adequately detailed and supported. / 7 points
Some goals are measurable, attainable, and deadline driven. Reflection responses are complete but lacking detail and support. / 0-6 points
Goals are not measurable, attainable, and deadline driven. Reflection responses areincomplete or inaccurate.
Section 2: Fitness Assessment
Results for:
Module 4 / 18-20 points
· Fitness assessment results are recorded.
· Reflection question responses arethoughtfully detailed and supported. / 16-17 points
· Fitness assessment results are recorded.
· Reflection responses are adequately detailed and supported.
/ 13-15 points
· Fitness assessment results are recorded.
· Reflection responses are complete but lacking detail and support.
/ 0-12 points
· Fitness assessment results are recorded.
· Reflection responses are incomplete or inaccurate.
Section 3: Flexibility Log / 36-40 points
· At least twodays of stretching are recorded.
· Alleightstretching activities are recorded each day.
· Allstretches are held an appropriate length of time.
· Reflection question responses arethoughtfully detailed and supported. / 32-35 points
· More than one day of stretching is recorded.
· At leastsix stretching activities are recorded each day.
· Moststretches are held an appropriate length of time.
· Reflection responses are adequately detailed and supported. / 25-31 points
· At least one day of stretching is recorded.
· At leastfour stretching activities are recorded each day.
· Somestretches are held an appropriate length of time.
· Reflection responses are complete but lacking detail and support. / 0-24 points
· Less than oneday of stretching is recorded.
· Less than four stretching activities are recorded each day.
· Fewstretches are held an appropriate length of time.
· Reflection responses are incomplete or inaccurate.
Section 4: Muscular Strength and Endurance Log / 36-40 points
· Alleightmuscles are exercised at least two days.
· Allmuscles are rested for at least 48 hoursbetween workouts.
· Appropriate reps, sets, and resistance are used forall exercises.
· Reflection question responses arethoughtfully detailed and supported. / 32-35 points
· At least six muscles are exercised at least two days.
· Allmuscles are rested for at least 48 hours between workouts.
· Appropriatereps, sets, and resistance are used formost exercises.
· Reflection responses are adequately detailed and supported. / 25-31 points
· At least four muscles are exercised at least two days.
· Mostmuscles are rested for at least 48 hours between workouts.
· Appropriate reps, sets, and resistance are used forsome exercises.
· Reflection responses are complete but lacking detail and support.
/ 0-24 points
· Less than four muscles are exercised at least two days.
· Fewmuscles are rested 48 hours between workouts.
· Appropriate reps, sets, and resistance used forfew exercises.
· Reflection responses are incomplete or inaccurate.
Section 5: Physical Activity Log
YOU ARE REQUIRED TO LOG EACH WEEK YOU ARE IN THE COURSE / 45-50 points
· Allexercises are moderate to vigorous intensity.
· At least420 activity minutes are recorded.
· Allexercises are dated as daily or every other day.
· At least threedifferent exercises have been logged, including specific exercises when required.
· Reflection question responses are thoughtfully detailed and supported. / 40-44 points
· Mostexercises are moderate to vigorous intensity.
· At least385 activity minutes are recorded.
· Allexercises are dated as daily or every other day.
· Mostexercise dates are listed and are not in an effective pattern.
· At least threedifferent exercises have been logged, including specific exercises when required.
· Reflection responses are adequately detailed and supported. / 30-39 points
· Someexercises are moderate to vigorous intensity.
· At least350 activity minutes are recorded.
· Someexercise dates listed are not in an effective pattern.
· At least twodifferent exercises have been logged, including specific exercises when required.
· Reflection responses are complete but lacking detail and support. / 0-29 points
· Fewexercises are moderate to vigorous intensity, or intensity is not indicated.
· At least315 activity minutes are recorded.
· Fewexercise dates listed are in an effective pattern.
· One typeof exercise has been logged, including specific exercises when required.
· Reflection responses are incomplete or inaccurate.
Section 6: Fitness Tracker Data / 36-40 points
· Average daily moves, percent toward goal, and total moves for the week are recorded and at least 90% completed.
· Reflection question responses arethoughtfully detailed and supported. / 32-35 points
· Average daily moves, percent toward goal, and total moves for the week are recorded and at least 80% completed.
· Reflection responses are adequately detailed and supported. / 25-31 points
· Average daily moves, percent toward goal, and total moves for the week are recorded and at least 70% completed.
· Reflection responses are complete but lacking detail and support. / 0-24 points
· One or more of the fitness tracker data is missing.
· Reflection responses are incomplete or inaccurate.
Presentation / 18-20 points
· Plan format isproperly followed.
· Allresponses are in the form of complete sentences.
· No spelling errors.
/ 16-17 points
· One or twoerrors in plan format.
· Mostresponses are in the form of complete sentences.
· One or two spelling errors. / 13-15points
· Threeerrors in plan format.
· Someresponses are in the form of complete sentences.
· Threespelling errors. / 0-12points
· Four or moreerrors in plan format.
· Fewresponses are in the form of complete sentences.
· Four or more spelling errors.