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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.
1. Physical - To be able to exceed the standards by the next Module Wellness Plan
2. Social To make some more friends at the camp Im going to over the summer.
3. Emotional To be more open with my emotions and not hide them.
4. Academic To read at least one book every week over the summer.
Activity
Lesson 1.03
Module 1
Module 2
Module 3
Wellness Plan
Results
Wellness Plan
Results
Mile Run/Walk
14 min.
13 min.
12 min. 30 sec.
24.05
24.05
23.56
Aerobic Capacity
40.58
39.81
40.09
Curl-ups
12 curl-ups
15 curl-ups
20 curl-ups
Push-ups
5 push-ups
10 push-ups
14 push-ups
Trunk Lift
8 inches
9 inches
9 inches
6 inches
7 inches
8 inches
Muscle Stretched
Date #2
6/1/16
# of
Time
Repetitions
13 sec
Modified Hurdler's
Hamstrings
Stretch
8 sec
Date #3
6/3/16
# of
# of
Time
Time
Repetitions
Repetitions
Trapezius
8 sec
Calf Stretch
Gastrocnemius
8 sec
Lower Back
Stretch
Latisimus Dorsi
15 sec
Chest/Bicep
Stretch
Pectoralis/Biceps
15 sec
Shoulder/Tricep
Stretch
Triceps/Deltoids
8 sec
Lying Abdominal
Stretch
Abdominal
15 sec
Date #1:
Date #2:
Date #3:
5/30/16
6/1/16
6/3/16
# of
reps
Resistance
Lying Quad
Stretch
Quadriceps
10
Body Weight
Modified
Hurdler's
Stretch
Hamstrings
None
Upper Back
& Torso
Stretch
Trapezius
# of
sets
# of
reps
Resistance
None
Body Weight
Lower Back
Latisimus Dorsi
Stretch
Chest
Stretch
Pectoralis/Biceps
Shoulder/Tri
Triceps/Deltoids
cep Stretch
Lying
Abdominal
Stretch
Abdominal
# of
sets
# of
reps
Resistance
Body Weight
None
None
None
Body Weight
Body Weight
Complete muscular exercises in three nonconsecutive days. Do not work the same
muscle groups more than once within a 48-hour period.
Muscular Strength and Endurance Reflection Question:
Based on your workout, what muscles do you think are the strongest and which
muscles need the most work? Explain your answer.
My Triceps, deltoids and abdominal muscles are the strongest because I do more
stretches and activities that work them the most. My quads and hamstrings need
the most work because I work them the least.
Warm-up
Physical Activity
5/27/16
Jogging
Running
30
5/28/16
Yoga
Push-Ups/Sit-Ups
30
5/29/16
Stretching
Pilates
30
5/30/16
Jogging
Running
30
5/31/16
Yoga
Push-Ups/Sit-Ups
30
6/1/16
Stretching
Pilates
30
6/2/16
Jogging
Running
30
6/3/16
Yoga
Push-Ups/Sit-Ups
30
6/4/16
Stretching
Pilates
30
6/5/16
Jogging
Running
30
6/6/16
Yoga
Push-Ups/Sit-Ups
30
6/7/16
Stretching
Pilates
30
6/8/16
Jogging
Running
30
6/9/16
Yoga
Push-Ups/Sit-Ups
30
6/10/16
Stretching
Pilates
30
Module 3
12143
13488
% Toward My
Goal This Week
101%
112%
Total Moves
This Week
84999
94413
Date
Warm-up
Physical Activity
Activity Minutes
without Warm-up