Module one wellness plan PDF

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FLVS HOPE module 1 wellness plan...

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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 1-4. After completing all four 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 – I will create a exercise plan to get my 60 minutes of exercise a day. 2. Social – I will create a day to hang out with friends. 3. Emotional – I will create a calendar to keep up with what I have planned this summer. 4. Academic – I will make sure to keep up with this class. Goal Reflection Question:

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

My physical goal because it is important to keep moving and get my exercise even though my softball season is over. Section 2: Target Heart Rate Chart

Complete the “My Rates” column of the chart using the THR calculator. Target Heart Rate Data 1. Resting Heart Rate (RHR) 2. Maximum Heart Rate (MHR) 3. Target Heart Rate Zone at 50% and 85%

My Rates __75__ bpm __206__ bpm My zone is _141___ bpm to _186___ 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. 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

14:53

14:00

Body Mass Index

20.73

20.5

Aerobic Capacity

41.67

40.53

Curl-ups

30

35

Push-ups

10

12

Trunk Lift

9

9

Sit and Reach

10

10

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:

My scores compare to the Healthy Fitness Zone Standards by all my results are in the Healthy Fitness zone. But there is always room for improvement, so I should work on trying to improve my trunk lift and sit and reach. 2. 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:

My activity routine is improving each of my health-related components of fitness for flexibility I am stretching for 5-10 minutes every day, musucular strength and endurance I do push-ups and sit ups, cardiovascular I swim in my pool for 30 minutes to an hour or more, and for body composition I walk.

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

6/14

5-min stretch

1-mike run

5- min stretch

walk

40 min

6/16

5-min stretch

Play with dogs outside (running around)

30 min

6/17

1-min stretch

Swimming outside

20 min

6/18

2- min stretch

Swimming outside

60 min

6/15

15 min

Date

Warm-up

Physical Activity

Activity Minutes without Warm-up

6/20

2-min stretch

Swimming outside

60 min

6/21

5- min stretch

walk

30 minutes

6/23

5-min stretch

Ab workout with mom

10 minutes

6/23

1-min stretch

Kickball at church

45 min

6/25

2- min stretch

Swimming

60 min

6/29

1-min stretch

Water polo (church camp)

10 minutes

6/30

2-min stretch

Inflatable relay (church camp)

5 minutes

7/1

1-Min stretch

30 mins

7/2

2-min stretch

Great race (walking and running) (church ) swimming

60 mins

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:

475

FITT Principle Frequency

Activity 3-mile bike ride

FITT Principle

Activity

Explanation I ride this route 2-3 times a week.

Explanation

Frequency

swimming

I went swimming 1-3 times a week

Intensity

running

Is a vigorous activity

Time

Walking

30-40 minute walks every 2-3 days

Type

Playing with dogs

Gets my heart rate up

Physical Activity 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: Some changes I can make are more direct workouts that improve certain areas of my body to be healthier. Possibly longer walking or running periods.

Module One Wellness Plan Grading Rubric

Excellent Section 1: Goals 9–10 points 



All goals are measurable, attainable, and deadline driven. Reflection question responses are complete and supported.

Good

Needs Improvement

Poor

8 points

7 points

0–6 points





Most goals are  measurable, attainable, and  deadline driven. Reflection responses are adequately detailed and supported.

Some goals are  measurable, attainable, and deadline driven. Reflection responses are complete but  lacking detail and support.

Goals are not measurable, attainable, and deadline driven. Reflection responses are incomplete or inaccurate.

Section 2: Target 18–20 points 16–17 points 13–15 points Heart Rate  Heart rate and target  Heart rate and target  Heart rate and target heart rate zone are heart rate zone are heart rate zone are recorded and recorded and recorded and moderately slightly inaccurate. accurate. inaccurate.  Reflection question  Reflection responses are adequately responses  Reflection responses detailed and are complete and are complete but supported. lacking detail and supported. support.

0–12 points

Section 3: Fitness Assessments Results for: Lesson 01.03 Module 1

0–24 points

36–40 points  

31–35 points

Fitness assessment  results are recorded. Reflection question  responses are complete and

25–30 points

Fitness assessment  results are recorded. Reflection responses  are adequately detailed and

Fitness assessment results are recorded. Reflection responses are complete but lacking detail and





 

Heart rate and target heart rate zone are not recorded and/or completely inaccurate. Reflection responses are incomplete or inaccurate.

Fitness assessment results are recorded. Reflection responses are incomplete or inaccurate.

Excellent supported.

Good supported.

Needs Improvement

Poor

support.

Section 4: 43–53 points 54–62 points 0–42 points 63–70 points Physical Activity Log  All exercises are  Most exercises are  Some exercises are  Few exercises are YOU ARE moderate to vigorous moderate to vigorous moderate to vigorous moderate to vigorous REQUIRED TO intensity. intensity. intensity. intensity, or intensity LOG EACH  At least 420 activity  At least 385 activity  At least 350 activity is not indicated. WEEK YOU ARE minutes are minutes are minutes are recorded.  At least 315 activity IN THE COURSE minutes are recorded.  Some exercise dates recorded. recorded.  Few exercise dates  All exercises are  All exercises are listed are not in an dated as daily or dated as daily or listed are in an effective pattern. every other day. every other day. effective pattern.  At least two different  At least  Most exercise dates  One type of exercise exercises have been three different are listed and are not has been logged, logged, including in an effective including specific exercises have been specific exercises when pattern. exercises when logged, including required.  At least required. specific exercises  Reflection responses  Reflection responses three different are complete but when required. lacking detail and are incomplete or exercises have been  Reflection question inaccurate. responses logged, including support. are complete and specific exercises supported. when required.  Reflection responses are adequately detailed and supported. Total Points Possible: 140 points...