H.O.P.E. WITH MRS. STANLEY



Module One Wellness Plan

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Fill in all logs and answer the reflection questions completely with supporting details for sections 1-5. 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:

1. Physical –

2. Social –

3. Emotional –

4. Academic –

Goal Reflection Question:

Which of your wellness goals is the most important to you? Explain why.

Answer:

Section 2: Target Heart Rate Chart

Use the descriptions and formulas in the chart below to calculate your personal targets. Complete the “My Rates” column of the chart.

|How Is Target Heart Rate Calculated? |Formula |My Rates |

|Determine your Maximum Heart Rate (MHR) by subtracting your age from |220-age = MHR | |

|220. | | |

|Determine your Resting Heart Rate (radial or carotid artery). |Once you feel the beat, begin | |

| |counting for 60 seconds. | |

|Subtract your Resting Heart Rate (RHR) from your MHR. This gives your |MHR – RHR = HRmax Reserve | |

|Heart Rate Reserve. (HRmax Reserve). | | |

|To get the lower end of your target heart rate (50%), multiply your |(HRmax Reserve * 0.50) + RHR = low | |

|Heart Rate Reserve by .50 and then add your Resting Heart Rate to it. |end of zone | |

|To get the highest end of your target heart rate zone (85%), multiply |(HRmax Reserve * 0.85) + RHR = high| |

|your Heart Rate Reserve from step 3 by 0.85, and add your Resting Heart |end of zone | |

|Rate to it. | | |

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:

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.

|Activity |Lesson 01.03 |Module 1 |

| |Baseline Results |Wellness Plan Results |

|Mile Run/Walk | | |

|Body Mass Index | | |

|Aerobic Capacity | | |

|Curl-ups | | |

|Push-ups | | |

|Trunk Lift | | |

|Sit and Reach | | |

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:

5. 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:

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 |

|12/31 |5-min stretch |3-mile bike ride |20 min |

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|TOTAL Activity Minutes ( | |

|Remember the 420-minute minimum | |

Physical Activity Reflection Chart:

Using your activities as examples, reflect on your use of FITT principles by completing the chart below:

Sample:

|FITT Principle |Activity |Explanation |

|Frequency |3-mile bike ride |I ride this route 2-3 times a week. |

|FITT Principle |Activity |Explanation |

|Frequency | | |

|Intensity | | |

|Time | | |

|Type | | |

Section 5: Fitness Tracker Data

You have two options to complete this section.

Choose Option A OR Option B:

A. If you have a fitness tracker, such as MOVBand, Fitbit, iPhone Health App, etc., please include a screen shot of your results here AND use your results to fill out the chart:

• Average daily moves this week = Total number of physical activity minutes for the last 7 days x 26.19

• Percent toward my goal this week = Total average daily moves ÷ 12,000

• Total moves this week = Total number of physical activity minutes for the last 7 days x 183.33

|Module 1 |Module 1 |

|Wellness Plan |Wellness Plan Results |

|Average Daily Moves This Week | |

|% Toward My Goal This Week | |

|Total Moves This Week | |

B. If you do not have a Fitness Tracker, you may complete the chart below using the following formula:

• Average daily moves this week = Total number of physical activity minutes for the last 7 days x 26.19

• Percent toward my goal this week = Total average daily moves ÷ 12,000

• Total moves this week = Total number of physical activity minutes for the last 7 days x 183.33

|Module 1 |Module 1 |

|Wellness Plan |Wellness Plan Results |

|Average Daily Moves This Week | |

|% Toward My Goal This Week | |

|Total Moves This Week | |

Fitness Tracker 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.

Answer:

Module One Wellness Plan Grading Rubric

  |Excellent |Good |Needs Improvement |Poor | |Section 1: Goals |9–10 points

• All goals are measurable, attainable, and deadline driven.

• Reflection question responses are thoughtfully detailed and supported. |8 points

• Most goals are measurable, attainable, and deadline driven.

• Reflection responses are adequately detailed and supported. |7 points

• Some goals are measurable, attainable, and deadline driven.

• Reflection responses are complete but lacking detail and support. |0–6 points

• Goals are not measurable, attainable, and deadline driven.

• Reflection responses are incomplete or inaccurate. | |Section 2: Target Heart Rate |9–10 points

• Heart rate and target heart rate zone are recorded and accurate.

• Reflection question responses are thoughtfully detailed and supported. |8 points

• Heart rate and target heart rate zone are recorded and slightly inaccurate.

• Reflection responses are adequately detailed and supported. |7 points

• Heart rate and target heart rate zone are recorded and moderately inaccurate.

• Reflection responses are complete but lacking detail and support. |0–6 points

• Heart rate and target heart rate zone are not recorded and/or completely inaccurate.

• Reflection responses are incomplete or inaccurate.  | |Section 3: Fitness Assessments

Results for:

Lesson 01.03

Module 1 |18–20 points

• Fitness assessment results are recorded.

• Reflection question responses are thoughtfully detailed and supported. |16–17 points

• Fitness assessment results are recorded.

• Reflection responses are adequately detailed and supported.  |13–15 points

• Fitness assessment results are recorded.

• Reflection responses are complete but lacking detail and support.  |0–12 points

• Fitness assessment results are recorded.

• Reflection responses are incomplete or inaccurate.

| |Section 4: Physical Activity Log

YOU ARE REQUIRED TO LOG EACH WEEK YOU ARE IN THE COURSE |36–40 points

• All exercises are moderate to vigorous intensity.

• At least 420 activity minutes are recorded.

• All exercises are dated as daily or every other day.

• At least three different exercises have been logged, including specific exercises when required.

• Reflection question responses are thoughtfully detailed and supported. |32–35 points

• Most exercises are moderate to vigorous intensity.

• At least 385 activity minutes are recorded.

• All exercises are dated as daily or every other day.

• Most exercise dates are listed and are not in an effective pattern.

• At least three different exercises have been logged, including specific exercises when required.

• Reflection responses are adequately detailed and supported. |25–31 points

• Some exercises are moderate to vigorous intensity.

• 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. |0–24 points

• Few exercises are moderate to vigorous intensity, or intensity is not indicated.

• 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. | |Section 5: Fitness Tracker Data |36–40 points

• Average daily moves, percent toward goal, and total moves for the week are recorded and at least 90% completed.

• Reflection question responses are thoughtfully detailed and supported. |32–35 points

• Average daily moves, percent toward goal, and total moves for the week are recorded and at least 80% completed.

• Reflection responses are adequately detailed and supported. |25–31 points

• Average daily moves, percent toward goal, and total moves for the week are recorded and at least 70% completed.

• Reflection responses are complete but lacking detail and support. |0–24 points

• One or more of the fitness tracker data is missing.

• Reflection responses are incomplete or inaccurate.

| |Presentation |18–20 points

• Plan format is properly followed.

• All responses are in the form of complete sentences.

• No spelling errors. |16–17 points

• One or two errors in plan format.

• Most responses are in the form of complete sentences.

• One or two spelling errors. |13–15 points

• Three errors in plan format.

• Some responses are in the form of complete sentences.

• Three spelling errors.

|0–12 points

• Four or more errors in plan format.

• Few responses are in the form of complete sentences.

• Four or more spelling errors. | |

Total Points Possible: 140 points

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