Module One Wellness Plan
Fill in all logs and answer the reflection questions completely with supporting details
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 run on a treadmill for at least 20-30 minutes six days a week over the next
2 weeks
2. Social –
I joined a club and have attended all meetings, and will continue to do so until
school ends
3. Emotional –
I will be more open with my feelings to my friends and family, whether it be
personal or I have an issue with what they do, to stop bottling up feelings.
4. Academic –
I will study hard to get a better SAT score the next time I take it.
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Goal Reflection Question:
Which of your wellness goals is the most important to you? Explain why.
Answer:
Academic. So I can get into College for what I am interested it, Computer Science.
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)
83 bpm
2. Maximum Heart Rate (MHR)
203 bpm
3. Target Heart Rate Zone at 50% and 85%
My zone is 143 bpm to 185 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:
Yes. Running on the treadmill felt the most freeing.
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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.
Activity
Lesson 01.03
Baseline Results
Module 1
Wellness Plan
Results
Mile Run/Walk
12 mins
10 mins
Body Mass Index
18.30
18.30
Aerobic Capacity
45.18
47.04
Curl-ups
13
16
Push-ups
21
24
Trunk Lift
12” first try, 14”
second
14-15”
Sit and Reach
2” on right leg
straight, 3” on left
leg straight
3” on right and left
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:
Work on Trunk Lifts and Sit & Reaches
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5. 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:
Stretching my unused muscles more, leading to increased overall health
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
12/25
5-min stretch
2-mile walk
Activity
Minutes
without
30 min
Warm-up
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
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9/15
5 min stretch
Curl-ups
Activity
Minutes
without
30
mins
Warm-up
9/16
5 min stretch
Push-ups
40 mins
9/17
2-3 min jog
3-mile run
35 mins
9/22
3-4 min stretch
1-mile walk
25 mins
9/23
5 min stretch
Push-ups
35 mins
9/24
2-3 min stretch
Curl-ups
40 mins
9/25
10 min jog
5-mile run
110 mins
9/29
5 min stretch
Push-ups
45 mins
9/30
2-3 min stretch
3-mile walk
35 mins
10/1
5 min stretch
3-mile run
35 mins
Date
Warm-up
Physical Activity
Total Minutes: 430
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Physical Activity Reflection Chart:
Using your activities as examples, reflect on your use of FITT principles by completing
the chart below:
Sample:
FITT Principle
Frequency
Activity
3-mile bike ride
Explanation
I ride this route 2-3 times a
week.
Complete the following Chart
FITT Principle
Activity
Explanation
Frequency
3-mile treadmill
2 times a week, I run 3 miles
on a treadmill.
Intensity
Pushups
I do some pushups, take a
small break, do some more,
and repeat until 30-45 minutes
have passed
Time
2-3-mile walking
I don’t rush when I walk.
Type
Pushups
I do a lot of pushups to work
my core, chest, arms, & legs.
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:
I can do more work on my core, as I sometimes struggle with my stomach area when doing certain
workouts/stretches.
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Module One Wellness Plan Grading Rubric
Section 1:
Goals
Excellent
Good
Needs
Improvement
Poor
9–10 points
8 points
7 points
0–6 points





Section 2:
Target
Heart Rate
All goals
are
measurable
, attainable,
and
deadline
driven.
Reflection
question
responses
are
complete
and
supported.

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 measur
able,
attainable,
and
deadline
driven.
Reflection
responses
are incompl
ete or
inaccurate.
18–20 points
16–17 points
13–15 points
0–12 points




Heart rate
and target
heart rate
zone are
recorded
and
accurate.
Heart rate
and target
heart rate
zone are
recorded and
slightly
inaccurate.
Heart rate
and target
heart rate
zone are
recorded and
moderately
inaccurate.
Heart rate
and target
heart rate
zone
are not
recorded
and/or
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Excellent
Good
Needs
Improvement



Reflection
question
responses
are comple
te and
supported.
Reflection
responses
are
adequately
detailed and
supported.
Reflection
responses
are complete
but lacking
detail and
support.
Poor

completely
inaccurate.
Reflection
responses
are
incomplete
or
inaccurate.
Section 3:
Fitness
Assessmen
ts
Results for:
Lesson
01.03
Module 1
36–40 points
31–35 points
25–30 points
0–24 points




Section 4:
Physical
Activity Log
63–70 points
54–62 points
43–53 points
0–42 points




YOU ARE
REQUIRED
TO LOG
EACH WEEK
YOU ARE IN
THE
COURSE




Fitness
assessmen
t results are
recorded.
Reflection
question
responses
are comple
te and
supported.
All exercise
s are
moderate
to vigorous
intensity.
At
least 420 a
ctivity
minutes are
recorded.
All exercise
s are dated
as daily or
every other
day.
At least
three differ




Fitness
assessment
results are
recorded.
Reflection
responses
are
adequately
detailed and
supported.
Most exercis
es are
moderate to
vigorous
intensity.
At
least 385 act
ivity minutes
are recorded.
All exercises
are dated as
daily or every
other day.
Most exercis
e dates are
listed and
are not in an




Fitness
assessment
results are
recorded.
Reflection
responses
are complete
but lacking
detail and
support.
Some exercis
es are
moderate to
vigorous
intensity.
At
least 350 acti
vity minutes
are recorded.
Some exercis
e dates listed
are not in an
effective
pattern.
At least
two different
exercises



Fitness
assessment
results are
recorded.
Reflection
responses
are
incomplete
or
inaccurate.
Few exercis
es are
moderate to
vigorous
intensity, or
intensity is
not
indicated.
At
least 315 ac
tivity
minutes are
recorded.
Few exercis
e dates
listed are in
an effective
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Excellent

ent
exercises
have been
logged,
including
specific
exercises
when
required.
Reflection
question
responses
are comple
te and
supported.
Good


effective
pattern.
At least
three differe
nt exercises
have been
logged,
including
specific
exercises
when
required.
Reflection
responses
are
adequately
detailed and
supported.
Needs
Improvement

have been
logged,
including
specific
exercises
when
required.
Reflection
responses
are complete
but lacking
detail and
support.
Poor


pattern.
One type of
exercise has
been
logged,
including
specific
exercises
when
required.
Reflection
responses
are
incomplete
or
inaccurate.
Total Points Possible: 140 points
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Cloud™ is a trademark of Florida Virtual School.