06 03 wellness Essay

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Pages: 6
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Module Six 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 questions.
1. Physical- I will start going to tennis practice again.
2. Social-I will continue the prices of creating a model Un team
3. Emotional-I will start working on my summer goal
4. Academic- I will wrap up this school year with all A’s

Goal Reflection Questions:
1. Which goal’s progress makes you the most proud, and why?
Starting the model UN club because It will be a club that will be around the school for a long time

2. What is one new wellness goal that you will set for yourself going forward from this course?
To join a new sport which I have decided is tennis.

Section 2: Target Heart Rate
My resting heart rate is ____76__ bpm.
My target heart rate zone is ___138__ bpm to ___187__ bpm.

Heart Rate Reflection Question:
Which activities are most effective in getting you into the upper level of your THRZ? What do you do when your heart rate is above your zone? Running and swimming both are effective in getting and keeping me in the upper range of my target heart rate zone. When my heart rate is above my zone, I slow down my pace or reduce the intensity of my work out until my heart rate is within a safe range.

Section 3: Fitness Assessments
Include the Baseline, Module Four, Module Five, and Module Six results below.
Activity
Lesson 1.03
Baseline Results
Module 4
Wellness Plan Results
Module 5
Wellness Plan Results
Module 6
Wellness Plan Results
Mile Run/Walk
11:30
9:30
9:20
9:15
Body Mass Index
17.5
16.5
16.5
16.5
Aerobic Capacity

Curl-ups
30
43
45
46
Push-ups
5
20
23
20
Trunk Lift
12
13
13
14
Sit and Reach
34
37
39
39

Fitness Assessment Reflection Questions:
You have the power to make a difference, and that includes enhancing your personal health and the health of others.
1. Explain the value of completing and monitoring personal progress using fitness assessments.
Completing and monitoring personal progress is very important to because of how important exercise is to our body and mind.

2. What is one specific way that you have influenced or will influence someone’s health in a positive way? One of my best friend is a major couch potato and to help with that him. We have been running every morning before school and monitoring it since march.

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.

Date #1
_____5/6
Date #2
_______5/8___
Date #3
____5/9________
Flexibility Exercises
Muscle Stretched
# of Repetitions
Time
# of Repetitions
Time
# of Repetitions
Time
Lying Quad Stretch
Quadriceps
3
10

Modified Hurdler's Stretch
Hamstrings
3
10
3
10
3
10
Upper Back & Torso Stretch
Trapezius
3
10.
3
10
3
10
Calf Stretch
Gastrocnemius
3
10
3
10
3
10
Lower Back Stretch
Latisimus Dorsi
3
10
3
10
3
10
Chest/Bicep Stretch
Pectoralis/Biceps
3
10
3
10
3
10
Shoulder/Tricep Stretch
Triceps/Deltoids
3
10
3
10
3
10
Lying Abdominal Stretch
Abdominal
4
10
3
10
4
10

Flexibility Reflection Question:
Discuss a specific activity and the stretches you completed before and after the activity. Explain why you have selected those stretches. For the activity I did the stretches before and after lax practice and the flexibility exercise and I did all of them because at some point I use all eight muscles listed.

Section 5: 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.

Date #1:
_____5/7/15_____
Date #2:
_____5/10/15______
Date #3:
____5/12/15________
Exercise
Muscle Worked
# of sets
# of reps
Resistance
# of sets
# of reps
Resistance
# of sets
# of reps
Resistance

Quadriceps
2
8
5lbs
3
10
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