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01.05 Personal Wellness Planning Personal Fitness Class
Business Enterprise (Spelman College)
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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 five 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:
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1. Physical – I will swim for at least 15 minutes a day after school, in my backyard for a week.
2. Social – I will attend the Student Government meetings to see if I am interested after school
on the weeks they are scheduled.
3. Emotional – I will discover a new way to keep myself grounded, maybe go on my porch with
a cup of coffee everyday before school every day this week.
4. Academic – I will go make up my AP Stats chapter 1 test before the end of this week.
Goal Reflection Question:
Which of your wellness goals is the most important to you? Explain why.
Answer: The goal that is most important to me is the goal to make up my AP Statistics
test this week. This is most important to me because I struggle with math, and I really
want to stay on top of my grades this year, and improve in math.
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)
80 bpm
2. Maximum Heart Rate (MHR)
204 bpm
3. Target Heart Rate Zone at 50% and 85%
My zone is 137 bpm to 184 bpm
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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. I made sure to not push myself too hard and not to push myself too little. I enjoyed
walking/running and swimming when it was warm enough outside. Aerobic activities are
my favorite!
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.
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Activity
Lesson 01.03
Module 1
Baseline Results
Wellness Plan
Results
Mile Run/Walk
11:55
10:15
Body Mass Index
23.03
23.03
Aerobic Capacity
37.66
39.015
Curl-ups
50
53
Push-ups
5
5
Trunk Lift
11 inches
11 inches
Sit and Reach
11 right leg up, 12
left leg up
13 right leg, 11 left
leg
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 results compared to the Healthy Fitness Zone Standards are not as bad as I thought they
would be, but they aren’t a complete match. Therefore, I have room to improve and do better. I
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think I’ll be fine and improve a lot throughout this course of personal fitness, in order to get my
scores up to par with the Healthy Fitness Zone Standards.
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 building my endurance, muscle strength and cardiovascular fitness through
the activity of swimming.
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
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12/31
5-min stretch
3-mile bike ride
10/19
5-min stretch
1-mile walk
11 min
10/20
5-min stretch
1-mile walk/run
15 min
10/21
5-min stretch
Soccer workouts
120 min
10/24
5-min stretch
Swimming
40 mins
10/25
5-min stretch
Swimming
20 mins
10/26
5-min stretch
Soccer practice + 30 extra
minutes of field work
150 min
10/27
10-min jog
Bike ride
20 mins
10/30
10-min jog
Bike ride
20 mins
11/1
10-min jog
Soccer practice
120 mins
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20 min
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TOTAL Activity Minutes à
Remember the 420-minute minimum
515
Physical Activity Reflection Chart:
Using your activities as examples, reflect on your use of FITT principles by completing the chart
below:
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Sample:
FITT Principle
Frequency
FITT Principle
Activity
3-mile bike ride
Activity
Explanation
I ride this route 2-3 times a
week.
Explanation
Frequency
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.
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Answer:
I could increase the amount of time that I spend doing each activity. I can complete certain exercises
more frequently, as of, on a day to day basis. I would like to attempt weightlifting, starting from lighter
weights and eventually increasing the amount of pounds that I am lifting. I think that would be fun and
interesting to do.
Module One Wellness Plan Grading Rubric
Section 1:
Goals
Excellent
Good
Needs
Poor
Improveme
nt
9–10 points
8 points
7 points
0–6 points
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
measurable,
attainable, and
deadline driven.
Reflection
responses are
incomplete or
inaccurate.
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Section 2:
Target Heart
Rate
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
completely
inaccurate.
· Reflection
question
responses are
complete and
supported.
Section 3:
Fitness
Assessment
s
Results for:
Lesson 01.03
Module 1
· Reflection
responses are
adequately
detailed and
supported.
· Reflection
responses are
complete but
lacking detail and
support.
· Reflection
responses are
incomplete or
inaccurate.
36–40 points
32–35 points
25–31 points
0–24 points
· Fitness
assessment
results are
recorded.
· Fitness
assessment
results are
recorded.
· Fitness
assessment
results are
recorded.
· Fitness
assessment
results are
recorded.
· Reflection
question
responses are
complete and
supported.
· Reflection
responses are
adequately
detailed and
supported.
· Reflection
responses are
complete but
lacking detail and
support.
· Reflection
responses are
incomplete or
inaccurate.
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Section 4:
Physical
Activity Log
YOU ARE
REQUIRED
TO LOG
EACH WEEK
YOU ARE IN
THE
COURSE
63–70 points
54–62 points
43–53 points
0–42 points
· All
exercises are
moderate to
vigorous
intensity.
· Most
exercises are
moderate to
vigorous
intensity.
· Some
exercises are
moderate to
vigorous intensity.
· At least 420
activity minutes
are recorded.
· At least 385
activity minutes
are recorded.
· Few
exercises are
moderate to
vigorous
intensity, or
intensity is not
indicated.
· All
exercises are
dated as daily or
every other day.
· All
exercises are
dated as daily or
every other day.
· At least
three different
exercises have
been logged,
including
specific
exercises when
required.
· Most
exercise dates
are listed and
are not in an
effective pattern.
· Reflection
question
responses are
complete and
supported.
· At least
three different
exercises have
been logged,
including
specific
exercises when
required.
· At least 350
activity minutes
are recorded.
· Some exercise
dates listed are not
in an effective
pattern.
· At least two
different exercises
have been logged,
including specific
exercises when
required.
· Reflection
responses are
complete but
lacking detail and
support.
· Reflection
responses are
adequately
detailed and
supported.
Total Points Possible: 140 points
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· At least 315
activity minutes
are recorded.
· Few
exercise dates
listed are in an
effective pattern.
· One type of
exercise has
been logged,
including
specific
exercises when
required.
· Reflection
responses are
incomplete or
inaccurate.
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