Module One Wellness Plan

GO TO FILE – Choose SAVE AS – Save a copy of this to your computer!

Fill in all logs and answer the reflection questions completely with supporting details for sections 1-5. After completing all five sections, submit this file as your Module One Wellness Plan assignment.

Section 1: Goals

List the four wellness goals that you created earlier in Module 1 before completing the reflection questions. Think about how you can make your goals MAD (measurable, attainable, and deadline driven). This will help you keep your eye on the target as you work toward each goal.

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.

Please list your goal for each category below:

  1. Physical –
  2. Social –
  3. Emotional –
  4. Academic –
Goal Reflection Question:

Which of your wellness goals is the most important to you? Explain why.

Answer:

Section 2: Target Heart Rate Chart

Use the descriptions and formulas in the chart below to calculate your personal targets. Complete the “My Rates” column of the chart.

How Is Target Heart Rate Calculated? / Formula / My Rates
  1. Determine your Maximum Heart Rate (MHR) by subtracting your age from 220.
/ 220-age = MHR
  1. Determine your Resting Heart Rate (radial or carotid artery).
/ Once you feel the beat, begin counting for 60 seconds.
  1. Subtract your Resting Heart Rate (RHR) from your MHR. This gives your Heart Rate Reserve. (HRmax Reserve).
/ MHR – RHR = HRmax Reserve
  1. To get the lower end of your target heart rate (50%), multiply your Heart Rate Reserve by .50 and then add your Resting Heart Rate to it.
/ (HRmax Reserve * 0.50) + RHR = low end of zone
  1. To get the highest end of your target heart rate zone (85%), multiply your Heart Rate Reserve from step 3 by 0.85, and add your Resting Heart Rate to it.
/ (HRmax Reserve * 0.85) + RHR = high end of zone
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.

Answer:

Section 3: Fitness Assessments

Complete steps one and two on the chart below:

Step1

Complete the Lesson 01.03 Baseline Results column. Use the original results from your 01.03 Fitness Assessments.

Step 2

Complete the Module 1 Wellness Plan Results column.

**Please save these results, as you will need to include them for future Wellness Plans in the course.

Activity / Lesson 01.03
Baseline Results / Module 1
Wellness Plan Results
Mile Run/Walk
Body Mass Index
Aerobic Capacity
Curl-ups
Push-ups
Trunk Lift
Sit and Reach
Fitness Assessment Reflection Questions:
  1. Explain how your scores compare to the Healthy Fitness Zone Standards. Based on this comparison, what should you do next?
Answer:
  1. Explain how your activity routine is improving each of your health-related components of fitness (flexibility, muscular strength and endurance, cardiovascular, and body composition).
Answer:

Section 4: 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-up times. 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 walk / 30 min
12/26 / 5-min jog / 4-mile run / 45 min
12/27 / 5-min stretch / Basketball practice / 60 min
12/28 / 15-min stretch / Cheerleading–state championship / 180 min
12/31 / 5-min stretch / 3-mile bike ride / 20 min

TOTAL Activity Minutes 

Remember the 420-minute minimum

Physical Activity Reflection Chart:

Using your activities as examples, reflect on your use of FITT principles by completing the chart below:

Sample:

FITT Principle / Activity / Explanation
Frequency / 3-mile bike ride / I ride this route 2-3 times a week.
FITT Principle / Activity / Explanation
Frequency
Intensity
Time
Type

Section 5: Fitness Tracker Data

You have two options to complete this section.

Choose Option A OR Option B:

  1. 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 1
Wellness Plan / Module 1
Wellness Plan Results
Average Daily Moves This Week
% Toward My Goal This Week
Total Moves This Week
  1. If you do not have a Fitness Tracker, you may complete the chart below 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 1
Wellness Plan / Module 1
Wellness Plan Results
Average Daily Moves This Week
% Toward My Goal This Week
Total Moves This Week
Fitness Tracker Reflection Question:

Discuss changes you can make in your workout routine to increase your activity level and improve on your achievements. Include adjustments to completed activities and activities you may wish to add to your routine.

Answer:

Module One Wellness Plan Grading Rubric

Excellent

/

Good

/

Needs Improvement

/

Poor

Section 1: Goals / 9–10 points
Allgoals are measurable, attainable, and deadline driven. Reflection question responses are thoughtfully detailed and supported. / 8 points
Mostgoals are measurable, attainable, and deadline driven. Reflection responses are adequately detailed and supported. / 7 points
Somegoals are measurable, attainable, and deadline driven. Reflection responses are complete but lacking detail and support. / 0–6 points
Goalsare notmeasurable, attainable, and deadline driven. Reflection responses areincomplete or inaccurate.
Section 2: Target Heart Rate / 9–10 points
  • Heart rate and target heart rate zone are recorded and accurate.
  • Reflection question responses arethoughtfully detailed and supported.
/ 8 points
  • Heart rate and target heart rate zone are recorded and slightly inaccurate.
  • Reflection responses are adequately detailed and supported.
/ 7 points
  • Heart rate and target heart rate zone are recorded and moderately inaccurate.
  • Reflection responses are complete but lacking detail and support.
/ 0–6 points
  • Heart rate and target heart rate zone arenot recorded and/or completely inaccurate.
  • Reflection responses are incomplete or inaccurate.

Section 3: Fitness Assessments
Results for:
Lesson 01.03
Module 1 / 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 4: Physical Activity Log
YOU ARE REQUIRED TO LOG EACH WEEK YOU ARE IN THE COURSE / 36–40 points
  • Allexercises are moderate to vigorous intensity.
  • At least420activity 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 arethoughtfully detailed and supported.
/ 32–35 points
  • Mostexercises are moderate to vigorous intensity.
  • At least385activity 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.
/ 25–31 points
  • Someexercises are moderate to vigorous intensity.
  • At least350activity 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.
/ 0–24 points
  • Fewexercises are moderate to vigorous intensity, or intensity is not indicated.
  • At least315activity 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 5: Fitness Tracker Data / 36–40 points
  • Average daily moves, percent toward goal, and total moves for the week are recorded andat 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 andat least 80%completed.
  • Reflection responses areadequately detailed and supported.
/ 25–31 points
  • Average daily moves, percent toward goal, and total moves for the week are recorded andat least 70%completed.
  • Reflection responses arecomplete but lacking detail and support.
/ 0–24 points
  • One or moreof the fitness tracker data is missing.
  • Reflection responses areincomplete or inaccurate.

Presentation / 18–20 points
  • Plan format isproperlyfollowed.
  • Allresponses are in the form of complete sentences.
  • Nospelling errors.
/ 16–17 points
  • One or twoerrors in plan format.
  • Mostresponses are in the form of complete sentences.
  • One or twospelling errors.
/ 13–15 points
  • Threeerrors in plan format.
  • Someresponses are in the form of complete sentences.
  • Threespelling errors.
/ 0–12 points
  • Four or moreerrors in plan format.
  • Fewresponses are in the form of complete sentences.
  • Four or morespelling errors.

Total Points Possible: 140 points