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 I’m 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 haven’t 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 Module 2 Module 3
Baseline Wellness Plan Wellness Plan Wellness Plan
Results Results Results Results
Mile Run/Walk 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
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.
Date #1 Date #2 Date #3
6/5/16 6/7/16 6/9/16
Flexibility # of # of # of
Muscle Stretched Time Time Time
Exercises Repetitions Repetitions Repetitions
Lying Quad
Quadriceps 3 20 sec 3 20 sec 3 20 sec
Stretch
Modified Hurdler's
Hamstrings 3 20 sec 3 20 sec 3 20 sec
Stretch
Upper Back and
Trapezius 4 25 sec 4 25 sec 3 25 sec
Torso Stretch
Calf Stretch Gastrocnemius 4 20 sec 3 20 sec 3 20 sec
Lower Back
Latissimus Dorsi 4 25 sec 4 25 sec 3 25 sec
Stretch
Chest/Bicep
Pectoralis/Biceps 3 25 sec 3 25 sec 3 25 sec
Stretch
Shoulder/Tricep
Triceps/Deltoids 4 25 sec 4 25 sec 3 25 sec
Stretch
Lying Abdominal
Abdominal 4 20 sec 4 20 sec 3 20 sec
Stretch
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 don’t 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 # of Resistance # of # of Resistance # of # of Resistance
sets reps sets reps sets reps
Lying Quad
Quadriceps 2 10 Body Weight 2 10 Body Weight
Stretch
Modified
Hurdler's Hamstrings 2 5 None 2 5 None
Stretch
Upper Back
& Torso Trapezius 2 7 None 2 7 None
Stretch
Calf Stretch Gastrocnemius 2 4 Body Weight 2 4 Body Weight
Lower Back Body Weight Body Weight
Latisimus Dorsi 3 5 3 5
Stretch
Chest None None
Pectoralis/Biceps 3 6 3 6
Stretch
Shoulder/Tri
Triceps/Deltoids 4 5 None 4 5 None
cep Stretch
Lying
Abdominal Abdominal 3 5 Body Weight 3 5 Body Weight
Stretch
Muscular Strength and Endurance Reflection Question:
1. What change to your routine have you made since starting? How has it affected
your workouts?
I’ve 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 ad–its message and what it’s “selling”
What advertising technique it employs
An analysis of why you think the ad could have either a positive or
negative effect on someone’s health
Negative:
[Link] 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 people’s health
because they don’t tell you the side effects of taking these supplements.
Positive:
[Link] 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 people’s 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 Playing Kickball 60
and Forth
6/12/16 Stretches Swimming laps 60
6/13/16 Slow elliptical Elliptical Machine 60
pedaling
6/13/16 Shooting Basketball 100
Basketballs
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 health-
related fitness involved.
Section 7: Fitness Tracker Data
Module 1 Module 2 Module 3
Wellness Plan Wellness Plan Wellness Plan
Results Results Results
Average Daily 12143 13488 14640
Moves This
Week
% Toward My 101% 112% 122%
Goal This Week
Total Moves 84999 94413 102481
This Week
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?
I’m very surprised at the average of moves I’m 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
