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 – Eating a healthy diet.

2. Social – social connectedness, exercise, nutrition, sleep and mindfulness

3. Emotional – To practice on self-love and self-compassion

4. Academic – Seeking resources to help you make decisions & succeed.

Unless Otherwise Noted All Content © 2022 Florida Virtual School. FlexPoint Education
Cloud™ is a trademark of Florida Virtual School.
Goal Reflection Question:
Which of your wellness goals is the most important to you? Explain why.

Answer: Physical Wellness Goal: Eating a healthy diet.

Section 2: Target Heart Rate Chart

Complete the “My Rates” column of the chart using the THR calculator.

Target Heart Rate Data My Rates

1. Resting Heart Rate (RHR) 72 bpm

2. Maximum Heart Rate (MHR) 204 bpm

3. Target Heart Rate Zone at 50% and 85% My zone is 70% bpm to 164 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: usally when I workout my hartrate is around 120 -130

Section 3: Fitness Assessments

Unless Otherwise Noted All Content © 2022 Florida Virtual School. FlexPoint Education
Cloud™ is a trademark of Florida Virtual School.
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.

Activity Lesson 01.03 Module 1

Baseline Results Wellness Plan
Results

Mile Run/Walk 30 minutes

Body Mass Index 20.80

Aerobic Capacity 145.17

Curl-ups Reaching 2 min past

the toes 11 inches

Push-ups 25

Trunk Lift 12

Sit and Reach 8

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:

2. Explain how your activity routine is improving each of your health-related

components of fitness (flexibility: more flexibility, muscular strength make it stronger
and more build and endurance, cardiovascular , and body composition ).

Answer:

Unless Otherwise Noted All Content © 2022 Florida Virtual School. FlexPoint Education
Cloud™ is a trademark of Florida Virtual School.
 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 180 min
championship
12/31 5-min stretch 3-mile bike ride 20 min

4/3/2023 5-min stretch Swimming 2 hours

4/4/2023 10-min stretch volleyball 30 min
4/1/2023 15 min brake Weight lifting 1 hour and a half
4/2/2023 2 min stretch Walking 30 min
3/31/2023 10 min brake soccer 2hours and half

TOTAL Activity Minutes à 420

Remember the 420-minute minimum

Unless Otherwise Noted All Content © 2022 Florida Virtual School. FlexPoint Education
Cloud™ is a trademark of Florida Virtual School.
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.

Complete the following Chart

FITT Principle Activity Explanation

Frequency Swimming running volleyball

Weight lifting

Intensity

Time

Type

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.

Unless Otherwise Noted All Content © 2022 Florida Virtual School. FlexPoint Education
Cloud™ is a trademark of Florida Virtual School.
Answer:

Module One Wellness Plan Grading Rubric

  Excellent Good Needs Poor

Improvement
Section 1: 9–10 points 8 points 7 points 0–6 points
Goals
 All goals  Most goals  Some goals  Goals are
are are are not measur
measurable measurable measurable, able,
, attainable, , attainable, attainable, attainable,
and and and deadline and
deadline deadline driven. deadline
driven. driven.  Reflection driven.
 Reflection  Reflection responses  Reflection
question responses are complete responses
responses are but lacking are incompl
are adequately detail and ete or
complete detailed support. inaccurate.
and and
supported. supported.

Section 2: 18–20 points 16–17 points 13–15 points 0–12 points

Target
Heart Rate  Heart rate  Heart rate  Heart rate  Heart rate
and target and target and target and target

Unless Otherwise Noted All Content © 2022 Florida Virtual School. FlexPoint Education
Cloud™ is a trademark of Florida Virtual School.
   Excellent Good Needs Poor
Improvement
heart rate heart rate heart rate heart rate
zone are zone are zone are zone
recorded recorded recorded and are not
and and moderately recorded
accurate. slightly inaccurate. and/or
 Reflection inaccurate.  Reflection completely
question  Reflection responses inaccurate.
responses responses are complete  Reflection
are comple are but lacking responses
te and adequately detail and are
supported. detailed support. incomplete
and or
supported. inaccurate. 

Section 3: 36–40 points 31–35 points 25–30 points 0–24 points

Fitness
Assessme  Fitness  Fitness  Fitness  Fitness
nts assessment assessment assessment assessment
Results for: results are results are results are results are
Lesson recorded. recorded. recorded. recorded.
01.03  Reflection  Reflection  Reflection  Reflection
Module 1 question responses responses responses
responses are are complete are
are comple adequately but lacking incomplete
te and detailed detail and or
supported. and support.  inaccurate.
supported. 

Section 4: 63–70 points 54–62 points 43–53 points 0–42 points

Physical
Activity  All exercise  Most exerci  Some exerci  Few exercis
Log s are ses are ses are es are
YOU ARE moderate to moderate to moderate to moderate to
REQUIRED vigorous vigorous vigorous vigorous
TO LOG intensity. intensity. intensity. intensity, or
EACH  At  At  At intensity is
WEEK YOU least 420 a least 385 a least 350 acti not
ARE IN THE ctivity ctivity vity minutes indicated.
COURSE minutes are minutes are are recorded.  At
recorded. recorded.  Some exerci least 315 ac
 All exercise  All exercise se dates tivity
s are dated s are dated listed are not minutes are

Unless Otherwise Noted All Content © 2022 Florida Virtual School. FlexPoint Education
Cloud™ is a trademark of Florida Virtual School.
   Excellent Good Needs Poor
Improvement
as daily or as daily or in an recorded.
every other every other effective  Few exercis
day. day. pattern. e dates
 At least  Most exerci  At least listed are in
three differ se dates two different an effective
ent are listed exercises pattern.
exercises and are not have been  One type of
have been in an logged, exercise
logged, effective including has been
including pattern. specific logged,
specific  At least exercises including
exercises three differ when specific
when ent required. exercises
required. exercises  Reflection when
 Reflection have been responses required.
question logged, are complete  Reflection
responses including but lacking responses
are comple specific detail and are
te and exercises support. incomplete
supported. when or
required. inaccurate.
 Reflection
responses
are
adequately
detailed
and
supported.

Total Points Possible: 140 points

Unless Otherwise Noted All Content © 2022 Florida Virtual School. FlexPoint Education
Cloud™ is a trademark of Florida Virtual School.