Module 4 Wellness Plan 4z1i1x
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Module Four Wellness Plan Fill in all logs and answer the reflection questions completely with ing details.
Section 1: Goals Include your goals for each area of wellness before completing the reflection question.
1. 1.
Physical- to increase muscle mass
2. 2.
Social- to increase social interaction by working out with others
3. 3.
Emotional- I will increase the amount of tie i spend interacting with my family by 4 hours a week
4. 4.
Academic- I will get all A’s and B’s for this school quarter
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 have taken for the goal you are closest to achieving. 1.physical- I am very close to meeting this goal. I have been working on increasing muscle mass and capacity 3 days a week at the gym. to meet this goal I will need to increase the intensity of my muscular workouts 2. Social- I have not met this goal yet. To meet this goal I will go to the gym with a friend atleast 3 times a month. This will help me be less reluctant to work out. 3. Emotional- I have met my emotional goal. My new emotional goal is to decrease stress and anxiety by having 30 minutes of free time each day. 4. Academic- I have not yet met my academic goal. To meat my academic goal I will be increasing study time by 30 minutes each day.
Section 2: Target Heart Rate Originally, my resting heart rate was __72____ bpm. Originally, my target heart rate zone was ___139__ bpm to ___185.9__ bpm.
My heart rate takes __30____ minutes to get under 120 bpm after a workout. My heart rate takes ___45___ minutes to get under 100 bpm after a workout.
Target Heart Rate Reflection Question: How often do you check your heart rate during a workout? Why is it important to do so? Explain if your heart rate recovery is happening more quickly after workouts and why you think this is happening. I check my heart rate before I work out, 2 times when I work out, and after I work out. It is important to check your target heart rate zone because it can tell you a lot about the intensity of your workout and whether your workout is working your heart well enough or not. My heart rate recovery rate is fairly quick, and i think this is mostly because My heart is working more efficiently now that I have invested more time into excersice. I think that my heart is becoming stronger.
Section 3: Fitness Assessments Include the Baseline and Module Four results below. Activity
Lesson 1.03
Module 4
Module 5
Module 6
Baseline Results
Wellness Plan Wellness Plan Wellness Plan Results Results Results
Mile Run/Walk
12:35
12:00
Body Mass Index
22.31
22.43
Aerobic Capacity
38.21
39.42
Curl-ups
19
19
Push-ups
5
6
Trunk Lift
20
20
Sit and Reach
11.5
12.7
Fitness Assessment Reflection Questions: What areas of these fitness assessments are you hoping to see the most improvement in over the next few weeks? What specific actions will you take to help improve in these areas? I am hoping to see more improvement in my mile run/walk and my aerobic capacity. I can start running more and I can also perform more aerobic activities such as spinning, using the elliptical and running (which also helps out my first goal of improving my mile run/walk.) The two are not mutually exclusive so they can work together to make it easier for me to accomplish my goals.
Section 4: 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.
Flexibili ty Exercise s Lying Quad Stretch Modified Hurdler's Stretch Upper Back & Torso Stretch Calf Stretch Lower Back Stretch Chest/Bic ep Stretch Shoulder/ Tricep Stretch Lying Abdomin al Stretch
Date #1 ________ _
Date #2 ________ ___
Muscle Stretch ed
# of Repetit ions
Time
# of Repetit ions
Time
# of Repetit ions
Time
Quadric eps
1
40 s
1
40 s
1
40
Hamstri ngs
4
30 s
4
30 s
4
30
Trapeziu s
3
20 s
3
20
3
20
Date #3 ____________
Gastroc nemius
2
25 s
2
25
2
25
Latisimu s Dorsi
2
20 s
2
20
2
20
Pectorali s/Biceps
2
15 s
2
15
2
15
Triceps/ Deltoids
2
15 s
2
15
2
15
Abdomi nal
1
20 s
1
20
1
20
Flexibility Reflection Questions: Explain how you are including dynamic stretches in your workouts. Which dynamic stretches are you finding most helpful? Why?
Section 5: Muscular Strength and Endurance Log Date
Date
Date #3:
#1:
#2:
_____1/11/16_______
___1/7 ___1/8 /6____ /16___ ___
_____
Exercis Muscl
# of
# of
Resist # of
# of
Resist # of
# of
Resist
e
sets
reps
ance
sets
reps
ance
sets
reps
ance
30
body
2
30
body
2
30
body
e Worke d
squats
Quadri 2 ceps
bench
Pector
weight
weight
weight
2
20
15
2
20
20
2
20
20
press
alis
hamstri
Hamst 3
20
20
3
25
20
3
25
20
5
body
1
7
body
1
7
body
ng curls rings pull ups Latisi
1
mus
weight
weight
weight
Dorsi calf
Gastro 5
raises
cnemi
20
5+
5
20
body
5+
5
20
body
5+ body
us tricep
Tricep
dips
s
shoulde r shrugs
curls
Trapez
10
body
3
12
body
3
12
body
3
12
10
3
12
10
3
12
10
ius Biceps 3
shoulde Deltoi r press
3
ds
2
pound
pound
pound
s
s
s
10
10
3
10
10
3
10
12
8
10
2
8
8
2
8
10
reverse
Abdo
curls
minal
2
20
body
2
20
body
2
20
body
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 muscle groups are the most uncomfortable or difficult for you to work out? What are two additional activities that you can incorporate into next week’s physical activity to help work those muscles? My abdominal muscles are the hardest to work out as well as my biceps. Next week I can focus on my core by performing yoga and running and I can focus on my biceps by lifting weights and performing push ups as a warmup.
Section 5: Physical Activity clude 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 without Warm-up
12/14
stretching
spinning
40
12/15
stretching
stair master/ eliptical
40
12/16
stretching
eliptical/ weights
30
12/18
run
spinning
40
12/22
stretching
weights
60
12/23
run
spinning
40
1/3
run
spinning
40
1/5
stretching
eliptical
50
Physical Activity Reflection Questions: It is important to use proper etiquette, take care of equipment, show respect for facilities, and use safe behaviors when participating in physical activities.
1. 1.
Thinking of the activities you participated in this week, what is the most important safety precaution or rule that you followed? Explain why you think it is so important.
2. The most important safety precaution i followed was using proper teqnique when i was lifting weights. It was important that i did not over extend my muscles and that I did not lift a weight heavier than may muscles could handle. I think that following proper technique is so important because if you do not use proper technique you will not be working your muscles properly and you could hurt yourself.
3. 2.
Describe one way that you showed respect for equipment, facilities, or teammates in your activities this week.
4. I showed respect for equipment by putting free weights back on the racks after I was finished. I also showed respect for facilities baby wiping down all the equipment after use and following all the rules of the gym and exercise
faciliteies.
Section 7: Fitness Tracker Data Module 4
Module 5
Module 6
Wellness Plan Results
Wellness Plan Results
Wellness Plan Results
Average Daily Moves This Week
12,021
% Toward My Goal This Week
100
Total Moves This Week
86,643
Fitness Tracker Reflection Question: Based on these values, how do you feel about your level of activity and daily moves? What specific changes can you make to continue to improve the average daily moves? I feel good about my daily moves and activities. I could try and walk around places that are close to my house (like the gym) instead of driving. I can also use the elevator instead of the stairs and make small changes in my daily lifestyle.
PHYSICAL ACTIVITY LOG (Continued) Include all moderate and vigorous physical activity in the table below. Date
Warm-up
Physical Activity
Activity Minutes without Warm-up
1/7
stretching
elliptical
40
1/8
stretching
spinning
60
1/11
run
spinning
60
1/13
stretching
weights
50
1/14
stretching
eliptical
40
Section 1: Goals Include your goals for each area of wellness before completing the reflection question.
1. 1.
Physical- to increase muscle mass
2. 2.
Social- to increase social interaction by working out with others
3. 3.
Emotional- I will increase the amount of tie i spend interacting with my family by 4 hours a week
4. 4.
Academic- I will get all A’s and B’s for this school quarter
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 have taken for the goal you are closest to achieving. 1.physical- I am very close to meeting this goal. I have been working on increasing muscle mass and capacity 3 days a week at the gym. to meet this goal I will need to increase the intensity of my muscular workouts 2. Social- I have not met this goal yet. To meet this goal I will go to the gym with a friend atleast 3 times a month. This will help me be less reluctant to work out. 3. Emotional- I have met my emotional goal. My new emotional goal is to decrease stress and anxiety by having 30 minutes of free time each day. 4. Academic- I have not yet met my academic goal. To meat my academic goal I will be increasing study time by 30 minutes each day.
Section 2: Target Heart Rate Originally, my resting heart rate was __72____ bpm. Originally, my target heart rate zone was ___139__ bpm to ___185.9__ bpm.
My heart rate takes __30____ minutes to get under 120 bpm after a workout. My heart rate takes ___45___ minutes to get under 100 bpm after a workout.
Target Heart Rate Reflection Question: How often do you check your heart rate during a workout? Why is it important to do so? Explain if your heart rate recovery is happening more quickly after workouts and why you think this is happening. I check my heart rate before I work out, 2 times when I work out, and after I work out. It is important to check your target heart rate zone because it can tell you a lot about the intensity of your workout and whether your workout is working your heart well enough or not. My heart rate recovery rate is fairly quick, and i think this is mostly because My heart is working more efficiently now that I have invested more time into excersice. I think that my heart is becoming stronger.
Section 3: Fitness Assessments Include the Baseline and Module Four results below. Activity
Lesson 1.03
Module 4
Module 5
Module 6
Baseline Results
Wellness Plan Wellness Plan Wellness Plan Results Results Results
Mile Run/Walk
12:35
12:00
Body Mass Index
22.31
22.43
Aerobic Capacity
38.21
39.42
Curl-ups
19
19
Push-ups
5
6
Trunk Lift
20
20
Sit and Reach
11.5
12.7
Fitness Assessment Reflection Questions: What areas of these fitness assessments are you hoping to see the most improvement in over the next few weeks? What specific actions will you take to help improve in these areas? I am hoping to see more improvement in my mile run/walk and my aerobic capacity. I can start running more and I can also perform more aerobic activities such as spinning, using the elliptical and running (which also helps out my first goal of improving my mile run/walk.) The two are not mutually exclusive so they can work together to make it easier for me to accomplish my goals.
Section 4: 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.
Flexibili ty Exercise s Lying Quad Stretch Modified Hurdler's Stretch Upper Back & Torso Stretch Calf Stretch Lower Back Stretch Chest/Bic ep Stretch Shoulder/ Tricep Stretch Lying Abdomin al Stretch
Date #1 ________ _
Date #2 ________ ___
Muscle Stretch ed
# of Repetit ions
Time
# of Repetit ions
Time
# of Repetit ions
Time
Quadric eps
1
40 s
1
40 s
1
40
Hamstri ngs
4
30 s
4
30 s
4
30
Trapeziu s
3
20 s
3
20
3
20
Date #3 ____________
Gastroc nemius
2
25 s
2
25
2
25
Latisimu s Dorsi
2
20 s
2
20
2
20
Pectorali s/Biceps
2
15 s
2
15
2
15
Triceps/ Deltoids
2
15 s
2
15
2
15
Abdomi nal
1
20 s
1
20
1
20
Flexibility Reflection Questions: Explain how you are including dynamic stretches in your workouts. Which dynamic stretches are you finding most helpful? Why?
Section 5: Muscular Strength and Endurance Log Date
Date
Date #3:
#1:
#2:
_____1/11/16_______
___1/7 ___1/8 /6____ /16___ ___
_____
Exercis Muscl
# of
# of
Resist # of
# of
Resist # of
# of
Resist
e
sets
reps
ance
sets
reps
ance
sets
reps
ance
30
body
2
30
body
2
30
body
e Worke d
squats
Quadri 2 ceps
bench
Pector
weight
weight
weight
2
20
15
2
20
20
2
20
20
press
alis
hamstri
Hamst 3
20
20
3
25
20
3
25
20
5
body
1
7
body
1
7
body
ng curls rings pull ups Latisi
1
mus
weight
weight
weight
Dorsi calf
Gastro 5
raises
cnemi
20
5+
5
20
body
5+
5
20
body
5+ body
us tricep
Tricep
dips
s
shoulde r shrugs
curls
Trapez
10
body
3
12
body
3
12
body
3
12
10
3
12
10
3
12
10
ius Biceps 3
shoulde Deltoi r press
3
ds
2
pound
pound
pound
s
s
s
10
10
3
10
10
3
10
12
8
10
2
8
8
2
8
10
reverse
Abdo
curls
minal
2
20
body
2
20
body
2
20
body
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 muscle groups are the most uncomfortable or difficult for you to work out? What are two additional activities that you can incorporate into next week’s physical activity to help work those muscles? My abdominal muscles are the hardest to work out as well as my biceps. Next week I can focus on my core by performing yoga and running and I can focus on my biceps by lifting weights and performing push ups as a warmup.
Section 5: Physical Activity clude 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 without Warm-up
12/14
stretching
spinning
40
12/15
stretching
stair master/ eliptical
40
12/16
stretching
eliptical/ weights
30
12/18
run
spinning
40
12/22
stretching
weights
60
12/23
run
spinning
40
1/3
run
spinning
40
1/5
stretching
eliptical
50
Physical Activity Reflection Questions: It is important to use proper etiquette, take care of equipment, show respect for facilities, and use safe behaviors when participating in physical activities.
1. 1.
Thinking of the activities you participated in this week, what is the most important safety precaution or rule that you followed? Explain why you think it is so important.
2. The most important safety precaution i followed was using proper teqnique when i was lifting weights. It was important that i did not over extend my muscles and that I did not lift a weight heavier than may muscles could handle. I think that following proper technique is so important because if you do not use proper technique you will not be working your muscles properly and you could hurt yourself.
3. 2.
Describe one way that you showed respect for equipment, facilities, or teammates in your activities this week.
4. I showed respect for equipment by putting free weights back on the racks after I was finished. I also showed respect for facilities baby wiping down all the equipment after use and following all the rules of the gym and exercise
faciliteies.
Section 7: Fitness Tracker Data Module 4
Module 5
Module 6
Wellness Plan Results
Wellness Plan Results
Wellness Plan Results
Average Daily Moves This Week
12,021
% Toward My Goal This Week
100
Total Moves This Week
86,643
Fitness Tracker Reflection Question: Based on these values, how do you feel about your level of activity and daily moves? What specific changes can you make to continue to improve the average daily moves? I feel good about my daily moves and activities. I could try and walk around places that are close to my house (like the gym) instead of driving. I can also use the elevator instead of the stairs and make small changes in my daily lifestyle.
PHYSICAL ACTIVITY LOG (Continued) Include all moderate and vigorous physical activity in the table below. Date
Warm-up
Physical Activity
Activity Minutes without Warm-up
1/7
stretching
elliptical
40
1/8
stretching
spinning
60
1/11
run
spinning
60
1/13
stretching
weights
50
1/14
stretching
eliptical
40
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