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 be able to overhand serve a volleyball by the end of this course.

• Social -

Over the next two weeks i will participate in more outreaches at my church.

• Emotional - I will increase the amount of time i contact my sister over the phone to feel more connected and grow in our relationship.

• Academic - I will make sure that i stay ahead of all my work and complete assignments on time and to the best ability.

GOAL REFLECTION QUESTION

Which of your wellness goals is the most important to you? Explain why.
Getting my overhand serve (my physical fitness goal) is most important to me. The effort to hit the ball over the net from that distance has always been frustrating for me. Now that I am a bit older, I have more strength and endurance. I'm planning on trying out for my schools volleyball team this year and being able to have the same abilities as my team mates would be great.

SECTION 2: TARGET HEART RATE
My resting heart rate is

15

My target heart rate zone is

bpm.
112

bpm to

174

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, when I ran around my neighborhood I kept in the low to middle range of my zone. I didn’t stop during my volleyball matches to check my heart rate, but it felt like I was working my heart pretty well then, too. I need to remember to take my pulse immediately after a rally or a set and not wait so I get a realistic pulse count.

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

10

9:30

Body Mass Index

22.91

22.03

Aerobic Capacity

39.42

40.17

Curl-ups

25

26

Push-ups

7

9

Trunk Lift

7

7

Sit and Reach

9

11

FITNESS ASSESSMENT REFLECTION QUESTIONS
Explain how you feel about your scores when compared to the Healthy Fitness Zone
Standards.
My scores are good. I am in the healthy fitness zone for everything except the trunk lift. The most rewarding change is the push-ups. Push-ups are hard for girls and i feel like if you can improve in something your not originally good at then you can be great at anything and everything.

Explain how your activity routine is improving each of your health-related components of fitness (flexibility, muscular strength and endurance, cardiovascular, and body composition)?
Improving is tough, but I am seeing changes, so the practice and effort is paying off. I see a slight increase in my sit and reach, which means my flexibility is increasing. Being able to do more pushups shows an increase in my strength too. I have also been doing a lot of running lately, so that made a slight improvement in my mile walk/run (I was able to push myself to jog more and walk less, upping my intensity). I hope to continue gains in those areas, and to add more yoga to my routine to help that area of my health as well. Seeing my BMI scores is disappointing, but I know the score is not a perfect indicator, just a general measure. The great thing about my BMI score is it decreased, which means I am improving, and thats whats important.

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

Warm-Up

Physical Activity

Activity Minutes

1

stretching

volleyball

100

2

jogging

running

120

3

jumping rope

yoga

60

4

jogging

volleyball

120

5

stretching

running

30

6

jumping rope

yoga

30

7

stretching

yoga

45

There is additional log space included HERE.

PHYSICAL ACTIVITY REFLECTION QUESTIONS
Explain how you have