Module Five 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 I will try to be get more average daily moves during the summer
2. Social I will try to keep in touch with my some of my friends throughout the summer
3. Emotional I will try to bond with my sister more while shes off at college
4. Academic I will try to get more work done in my two virtual school classes

Goal Reflection Question:

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. Explain which goal you believe will take the longest to
achieve.
Physical I will participate in more physical activities
Social I will talk to some of friends whenever I get the chance
Emotional I will talk to her between classes
Academic I will be more focused on the school work and try to procrastinate less
Section 2: Fitness Assessments
Include the Baseline, Module Four, and Module Five results below.

Activity

Lesson 1.03
Baseline
Results
14 min.
24.05

Mile Run/Walk
Body Mass
Index
Aerobic Capacity40.58
Curl-ups
12 curl-ups
Push-ups
5 push-ups
Trunk Lift
Sit and Reach

8 inches
6 inches

Module 4
Module 5
Module 6
Wellness Plan Wellness Plan Wellness Plan
Results
Results
Results
10 min. 30sec.10 min. 30sec.
24.37
24.37
40.59
22 curl-ups
18 push-ups

40.59
20 curl-ups
19 push-ups

10 inches
9.5 inches

12 inches
10 inches

Fitness Assessment Reflection Question:

Some athletes choose to use supplements and performance-enhancing drugs in hopes of

gaining an edge over their opponents. Research and describe at least three risks of using
anabolic steroids and other performance-enhancing drugs.
1. Steroid abuse disrupts the normal production of hormones in the body including sperm
reduction.
2. Steroids can trigger hormones that stops bones from growing
3. Steroids can be associated with heart attacks and strokes
Section 3: 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.

Flexibility
Exercises

Date #1
Date #2
Date #3
6/20/16
6/22/16
6/24/16
# of
# of
# of
Muscle Stretched
Time
Time
Time
Repetitions
Repetitions
Repetitions

Lying Quad
Quadriceps
Stretch
Modified Hurdler's
Hamstrings
Stretch
Upper Back &
Trapezius
Torso Stretch
Calf Stretch
Gastrocnemius
Lower Back
Latisimus Dorsi
Stretch
Chest/Bicep
Pectoralis/Biceps
Stretch
Shoulder/Tricep
Triceps/Deltoids
Stretch
Lying Abdominal
Abdominal
Stretch

20 sec

20 sec

20 sec

20 sec

20 sec

20 sec

25 sec

25 sec

25 sec

20 sec

20 sec

20 sec

25 sec

25 sec

25 sec

25 sec

25 sec

25 sec

25 sec

25 sec

25 sec

20 sec

20 sec

20 sec

Flexibility Reflection Question:

Discuss which of the static stretches is most effective for you and which is least effective.
The lying abdominal stretch is the most effective and the lower back stretch is the least
effective.

Section 4: Muscular Strength and Endurance Log

Complete muscular exercises in three non-consecutive days. Do not work the same muscle
groups more than once within a 48-hour period.
Muscular Strength and Endurance Reflection Question:

What principle(s) of FITT and SPORT do you think will be most important to you and your
fitness goals as you work on strength and cardiovascular training in the next few weeks?
Explain your answer.
I think intensity and time will be the most important principles of FITT to me because Ive been
working on increasing the intensity and length of the activities Ive been doing. Progression is
the principle of SPORT that is the most important to me because progression includes
increasing both the duration and intensity of a physical activity gradually over time.

Exercise

Muscle
Worked

Date #1:

Date #2:

Date #3:

6/11/16

6/13/16

6/15/16

# of # of Resistanc # of # of Resistanc # of # of Resistan

sets reps
e
sets reps
e
sets reps
ce

Lying Quad
Stretch

Quadriceps

Modified
Hurdler's
Stretch

Hamstrings

Upper Back
& Torso
Stretch

Trapezius

Calf Stretch

Gastrocnemius

Lower Back
Stretch

Latisimus Dorsi

Chest
Stretch

Pectoralis/Biceps

Shoulder/Tr
icep
Triceps/Deltoids
Stretch

None

None

Lying
Abdominal
Stretch

Body Weight

Body Weight

Abdominal

10

Body Weight

None

Body Weight

None

None

Body Weight

10

Body Weight

None

Body Weight

Body Weight

None

None

Section 5: 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

6/20/16
6/20/16
6/21/16
6/21/16
6/22/16
6/22/16
6/23/16
6/23/16

Slow Pedaling
Bike Ride
Stretches
Pilates
Kicking ball back and forth Playing Kickball
Stretches
Swimming Laps
Shooting Hoops
Basketball
Slow Jog
Family Run
Stretches
Pilates
Slow Elliptical
Elliptical Machine

without warm-up
60
45
60
65
120
60
45
30

Physical Activity Reflection Question:

Many physical activities offer a chance to interact with others as teammates, training partners,
or opponents. Describe one specific way you used appropriate personal, social, and ethical
behavior while participating in physical activities this week.
I had help from family and friends to keep me going when doing some activities to reach my
goals.

Section 6: Fitness Tracker Data

Include your Module Four and Module Five Fitness Tracker results in the table below.

Module 4
Module 5
Module 6
Wellness Plan Wellness Plan Wellness Plan
Results
Results
Results
Average Daily 5450
7807
Moves This
Week
% Toward My 26%
65%
Goal This
Week
Total Moves 21801
54646
This Week

Fitness Tracker Reflection Question:

Describe any changes in your activity level and choices you made this week that account for
any differences in your Module Four and Module Five results. What specific changes can you
make to continue to improve the average daily moves?

I didnt really make any big changes between Module Four and Module Five, I guess
I was just more activity in the activities I did.