Module Three 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 be able to exceed the standards by the next Module Wellness Plan
2. Social - To make some more friends at the camp Im going to over the summer.
3. Emotional To be more confident and secure.
4. Academic To read at least one book every week over the summer.
Goal Reflection Questions:
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 will take to help you complete it.
I havent made any progress because most of my goals are to be completed over the
summer. I will be more confident, make some friends at camp and read books.
Section 2: Target Heart Rate
Originally, my resting heart rate was 84 bpm.
Originally, my target heart rate zone was 113 bpm to 175 bpm.

Currently, my resting heart rate is 78 bpm.

Currently, my target heart rate zone is 140 bpm to 185 bpm.

Have your RHR and THRZ changed since first measured in Module One? Have you
been working more at the lower or higher end of your THRZ this week?
My RHR and THRZ have changed since first measure in Module One. I have been
working at the higher end of my THRZ this week.

Section 3: Fitness Assessments

Include the Baseline, Module One, Module Two, and Module Three results below.
Activity

Lesson 1.03

Module 1

Baseline
Results

Wellness Plan Wellness Plan

Results
Results

14 min.

13 min.

12 min. 30 sec. 11 min.

Body Mass Index 24.05

24.05

23.56

23.56

Aerobic Capacity 40.58

39.81

40.09

40.72

Curl-ups

12 curl-ups

15 curl-ups

20 curl-ups

22 curl-ups

Push-ups

5 push-ups

10 push-ups

14 push-ups

17 push-ups

Trunk Lift

8 inches

9 inches

9 inches

9.5 inches

Sit and Reach

6 inches

7 inches

8 inches

9 inches

Mile Run/Walk

Module 2

Module 3
Wellness Plan
Results

Fitness Assessment Reflection Questions:

What areas of fitness show an improvement through these fitness assessments, and
what activities do you think contributed to these improvements?
My push-ups and mile have shown an improvement through these fitness assessments.
Leg extensions and Pilates contributed to these improvements.

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.

Flexibility
Muscle Stretched
Exercises
Lying Quad
Quadriceps
Stretch
Modified Hurdler's
Hamstrings
Stretch
Upper Back and
Trapezius
Torso Stretch
Calf Stretch
Gastrocnemius
Lower Back
Latissimus Dorsi
Stretch
Chest/Bicep
Pectoralis/Biceps
Stretch
Shoulder/Tricep
Triceps/Deltoids
Stretch
Lying Abdominal
Abdominal
Stretch

Date #1
6/5/16
# of
Time
Repetitions

Date #2
6/7/16
# of
Time
Repetitions

Date #3
6/9/16
# of
Time
Repetitions

20 sec

20 sec

20 sec

20 sec

20 sec

20 sec

25 sec

25 sec

25 sec

20 sec

20 sec

20 sec

25 sec

25 sec

25 sec

25 sec

25 sec

25 sec

25 sec

25 sec

25 sec

20 sec

20 sec

20 sec

Flexibility Reflection Questions:

What stretches are easiest for you and which are the most challenging? How does this
relate to the activities you complete regularly on your activity log?
The lying quad stretch was the easiest for me because I do lots of activities that relate to
the quadriceps. The calf stretch was the most challenging because I dont do that many
exercises that stretch the gastrocnemius.

Section 5: Muscular Strength and Endurance Log

Complete muscular exercises in three nonconsecutive days. Do not work the same
muscle groups more than once within a 48-hour period.
Date #1:

Date #2:

Date #3:

6/5/16

6/7/16

6/9/16

Exercise Muscle Worked # of

sets
Lying Quad
Stretch

Quadriceps

Modified
Hurdler's
Stretch

Hamstrings

Upper Back
& Torso
Stretch

Trapezius

# of
reps

Resistance

10

Body Weight

None

Calf Stretch Gastrocnemius

Lower Back
Latisimus Dorsi
Stretch

Body Weight

# of
sets

# of
reps

Resistance

None

None

Body Weight

Pectoralis/Biceps

Shoulder/Tri
Triceps/Deltoids
cep Stretch

None

None

Body Weight

Body Weight

Lying
Abdominal
Stretch

Abdominal

# of
reps

Resistance

10

Body Weight

None

Body Weight

Body Weight

Chest
Stretch

# of
sets

None

None

Muscular Strength and Endurance Reflection Question:

1. What change to your routine have you made since starting? How has it affected
your workouts?
Ive started to stretch before my workouts and it helps me to perform better in these
workouts.
2. Search the internet for one positive and one negative example of health and fitness
advertisements. Write a short reflection for each that includes:
The web address of the advertisement
A description of the adits message and what its selling
What advertising technique it employs
An analysis of why you think the ad could have either a positive or
negative effect on someones health
Negative:
http://www.bodybuilding.com/store/fatloss.htm this encourages people to take these
supplements to lose fat quick. I think this uses plain folks because it shows ordinary
people using these supplements. This could have a negative effect on peoples health
because they dont tell you the side effects of taking these supplements.
Positive:
http://www.aquafina.com/en-US/ this encourages people to drink this fresh and pure
water. I think this also uses plain folks because it shows that this water is for anybody.
This has a positive effect on peoples health because it encourages people to drink water
and drinking water is a part of being healthy.

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

6/11/16

Jogging

Running Outside

60

6/11/16

Stretches

Pilates

45

6/12/16

Kicking Ball Back

and Forth

Playing Kickball

60

6/12/16

Stretches

Swimming laps

60

6/13/16

Slow elliptical
pedaling

Elliptical Machine

60

6/13/16

Shooting
Basketballs

Basketball

100

6/14/16

Slow bike ride

Bike riding

45

6/14/16

Stretches

Swimming laps

60

Physical Activity Reflection Questions:

What was your favorite activity completed in this activity log? What muscles are used in
this activity and what components of health-related fitness does it involve?
Pilates was my favorite activity in this log. The abdominal muscles, biceps, triceps and
quadriceps are used in this activity. Muscular strength and endurance are the healthrelated fitness involved.

Section 7: Fitness Tracker Data

Module 1

Module 2

Module 3

Wellness Plan Wellness Plan Wellness Plan

Results
Results
Results
Average Daily
Moves This
Week

12143

13488

14640

% Toward My
Goal This Week

101%

112%

122%

Total Moves
This Week

84999

94413

102481

Fitness Tracker Reflection Question:

Based on these values, how do you feel about your level of activity and daily moves?
What actions can you take to continue to improve the average daily moves?
Im very surprised at the average of moves Im getting a day. I will continue to become
more active to improve my average daily moves.

Date

Warm-up

Physical Activity

Activity Minutes

without Warm-up