Wellness Plan

Topics: Stretching, Exercise, Weight training Pages: 6 (1400 words) Published: April 1, 2015
MODULE ONE 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.

• Physical -

I will decrease my suicide run time and run full speed pushing myself.

• Social -

I will be more involved in school spirit for prom week and participate in every themed day, also I will attend extracurricular activities after school.

• Emotional - I will increase the time I spend with my siblings by making time after practice even if that requires reading them a book or helping with homework.

• Academic - I will improve on turning in my assignments in on time and also turning in 4 assignments a week for this semester.

GOAL REFLECTION QUESTION

Which of your wellness goals is the most important to you? Explain why. My academic goal is most important to me because I often procrastinate and wait until the last minute to turn in my assignments, I need to stop procrastinating and get my work done on time. If i stop procrastinating I wont have to stress out about the finishing an assignment on time or even having my parents and teacher remind me.

SECTION 2: TARGET HEART RATE
My resting heart rate is

76

My target heart rate zone is

bpm.
140

bpm to

185

bpm.

HEART RATE REFLECTION QUESTIONS
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.
Yes, I was able to maintain my workouts within my calculated target heart rate zone, while playing lacrosse I was able to have a start and stop breaks while running so my THR was maintained. While in practice we often lift weights or ab workouts so my heart rate was moderate and often escalated while running sprints. I enjoyed playing lacrosse and lifting weights is what i found to work best with keeping my heart rate at a moderate zone.

SECTION 3: FITNESS ASSESSMENTS
Include the Baseline and Module One results below.
Activity

Lesson 1.03
Baseline Results

Module 1 Wellness Module 2 Wellness Module 3 Wellness
Plan Results
Plan Results
Plan Results

Mile Run/Walk

11:05

10:45

10:42

10:40

Body Mass Index

22.92

22.02

21.76

21.00

Aerobic Capacity

40.44

41.19

41.99

42.25

Curl-ups

22

24

27

30

Push-ups

7

10

13

14

Trunk Lift

6

9

12

15

Sit and Reach

10

12

15

19

FITNESS ASSESSMENT REFLECTION QUESTIONS
Explain how you feel about your scores when compared to the Healthy Fitness Zone Standards.
As of today my results are pretty good, I believe that I am in the healthy fitness zone for most activities except the following trunk life, and sit and reach. These two are more challenging then the other activities but I want to increase the numbers I can complete for each activity. While recording my results each time the seeing the outcomes is rewarding knowing that I am increasing the amount of times I can complete an activity.

Explain how your activity routine is improving each of your health-related components of fitness (flexibility, muscular strength and endurance, cardiovascular, and body composition)?
My activity routine is improving each of these components , while playing lacrosse we often lift weights increasing our muscular strength. Also since lacrosse is a full time running sport while running constantly I am building endurance. I have been running a lot lately even outside of practice which means I am getting a lot of cardio workouts, including the zumba classes that I attend with my mother every thursday. I am seeing a big decrease in my BMI which is a good thing and that was m main goal to decrease my body mass index.

SECTION 4: PHYSICAL ACTIVITY LOG
Include all moderate and vigorous physical activity in the table below. Date

Warm-Up

Physical Activity...
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