5.

07 Module Five Wellness Plan

Directions: Fill in all logs and answer the reflection questions completely with supporting details
and then submit this complete file to 5.07 Module Five Wellness Plan.

Section 1: Goals

Include your goals for each area of wellness before completing the reflection question.

Physical-
Social-
Emotional-
Academic-

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 will take to help you complete it. Explain which goal you believe will take the longest to
achieve.

Answer:

Section 2: Fitness Assessments

Include the Baseline, Module Four, and Module Five results below.

Module 4 Module 5 Module 6

Lesson 1.03
Activity Wellness Plan Wellness Plan Wellness Plan
Baseline Results
Results Results Results
Mile Run/Walk
Body Mass Index

Aerobic Capacity
Curl-ups
Push-ups
Trunk Lift
Sit and Reach

Fitness Assessment Reflection Question:

Some athletes choose to use supplements and performance-enhancing drugs in hopes of

gaining an edge over their opponents. Research and describe at least three risks of using
anabolic steroids and other performance-enhancing drugs.

Answer:

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 Section 3: 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 Date #2 Date #3

_________ ___________ ____________
Flexibility Muscle # of # of # of
Time Time Time
Exercises Stretched Repetitions Repetitions Repetitions
Lying Quad
Quadriceps
Stretch
Modified
Hamstrings
Hurdler's Stretch
Upper Back &
Trapezius
Torso Stretch
Calf Stretch Gastrocnemius
Lower Back
Latisimus Dorsi
Stretch
Chest/Bicep
Pectoralis/Biceps
Stretch
Shoulder/Tricep
Trapezius/Deltoids
Stretch
Lying Abdominal
Abdominal
Stretch

Flexibility Reflection Question:

Discuss which of the static stretches is most effective for you and which is least effective.

Answer:

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 Section 4: Muscular Strength and Endurance Log

Date #1: Date #2: Date #3:

__________ ___________ ____________

Exercise Muscle # of # of Resistanc # of # of Resistanc # of # of Resistanc

Worked set rep e(Weight) set rep e set rep e(Weight)
s s s s (Weight) s s

Quadriceps

Pectoralis

Hamstrings

Latisimus Dorsi

Gastrocnemius

Triceps

Trapezius

Biceps

Deltoids

Abdominal

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:

What principle(s) of FITT and SPORT do you think will be most important to you and your
fitness goals as you work on strength and cardiovascular training in the next few weeks?
Explain your answer.

Answer:

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Section 5: Physical Activity Log

Include all moderate and vigorous physical activity in the table below. You need at least 8
different dated entries with at least 3 different moderate to vigorous activities that add up to 420
minutes. Keep adding rows to show all of your activities. Activates need to add up to 420
minutes (not including warm-ups).

Date Warm-up Physical Activity Activity Minutes

without Warm-up

TOTAL: 420 Minutes

Physical Activity Reflection Question:

Many physical activities offer a chance to interact with others as teammates, training partners,
or opponents. Describe one specific way you used appropriate personal, social, and ethical
behavior while participating in physical activities this week.

Answer:

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Section 6: Fitness Tracker Data

Include your module one and module two MOVband results in the table below. If you do not have a
MOVband, you can use this formula:

1.) Average daily moves this week = Total number of physical activity minutes for the last 7 days x 26.19
2.) Percent toward my goal this week = Total average daily moves by 12,000
3.) Total moves this week = Total number of physical activity minutes for the last 7 days x 183.33

Module 4 Module 5 Module 3

Wellness Plan Wellness Plan Wellness Plan
Results Results Results

Average Daily Moves

this Week

% Toward My Goal this

Week

Total Moves this Week

Fitness Tracker Reflection Question:

Describe any changes in your activity level and choices you made this week that account for
any differences in your Module Four and Module Five results. What specific changes can you
make to continue to improve the average daily moves?

Answer:

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05.07 Module Five Wellness Plan Grading Rubric
Excellent Good Needs Poor
Improvement

Section 1: 10 points 8 points 6 points 0-4 points

Goals
Goals are given Goals are given Goals are One or
for all for all given for all more of the
fourwellness fourwellness four of the wellness
areas. areas. wellness areas. goals
Reflection Reflection Reflection aremissing.
question responses responses Reflection
responses areadequately arecomplete responses
are thoughtfully detailed and but lacking areincomplet
detailed and supported. detail and e or
supported. support. inaccurate.

Section 2: 20 points 16 points 12 points 0-8 points

Fitness
Assessmen Fitness Fitness Fitness Fitness
t assessment assessment assessment assessment
Results for:
results are results are results are results are
recorded recorded recorded recorded
Bas
Reflection Reflection Reflection Reflection
eline
question responses responses responses
Mod
responses areadequately arecomplete areincomplet
ule 4
are thoughtfully detailed and but lacking e or
Mod detailed and supported. detail and inaccurate.
ule 5 supported. support.

Section 3: 40 points 35 points 30 points 0-20 points

Flexibility
Log At least At least At least Fewer
three days of three days of two days of than
stretching are stretching are stretching are two days of
recorded. recorded. recorded. stretching are
All eight stre At At recorded.
tching activities least six stretc least four stret Less than
are recorded hing activities ching activities four stretchin
 each day. are recorded are recorded g activities are
All stretches each day. each day. recorded each
are held an Most stretc Some stret day.
appropriate hes are held an ches are held Few stretc
length of time. appropriate an appropriate hes are held
Reflection length of time. length of time. an
question Reflection Reflection appropriate
responses responses responses length of time.
are thoughtfully areadequately arecomplete Reflection
detailed and detailed and but lacking responses
supported. supported. detail and areincomplet
support. e or
inaccurate.

Section 4: 40 points 35 points 30 points 0-20 points

Muscular
Strength All ten muscl At least At least Less than
and es are exercised eight muscles six muscles four muscles
Endurance
at least two days. are exercised are exercised are exercised
Log
All muscles at least two at least two at least two
are rested for at days. days. days.
least 48 All muscles Most muscl Few musc
hours between are rested for es are rested les are rested
workouts. at least 48 for at least 48 48 hours
Appropriate hours between hours between between
reps, sets, and workouts. workouts. workouts.
resistance used Appropriate Appropriate Appropriat
for allexercises. reps, sets, and reps, sets, and e reps, sets,
Reflection resistance are resistance are and
question used used resistance
responses for mostexercis for someexerci used
are thoughtfully es. ses. for fewexercis
detailed and Reflection Reflection es.
supported. responses responses Reflection
areadequately arecomplete responses
detailed and but lacking areincomplet
supported. detail and e or
support. inaccurate.

Section 5: 40 points 35 points 30 points 0-20 points

Physical
Activity Log At At At Less than
YOU ARE least eight activit least six activit least four activ four activity
REQUIRED
y entries are y entries are ity entries are entries are
TO LOG AT
listed. listed. listed. listed.
LEAST 420
ACTIVITY At least At least At least One
MINUTES. three different three different two different type of
exercises have exercises have exercises have exercise has
been logged, been logged, been logged, been logged,
including including including including
exercises specific exercises exercises exercises
to the current specific to the specific to the specific to the
topic when current topic current topic current topic
required. when required. when required. when
All exercises Most exerci Some exer required.
are moderate to ses are cises are Few exerc
vigorous moderate to moderate to ises moderate
intensity. vigorous vigorous to vigorous
All exercises intensity. intensity. intensity, or
are dated as Most exerci Some exer intensity is not
daily or every se dates are cise dates are indicated.
other day. listed, or all listed. Few exerc
Reflection dates are not in Reflection ise dates are
question an effective responses listed.
responses pattern. arecomplete Reflection
are thoughtfully Reflection but lacking responses
detailed and responses detail and areincomplet
supported. areadequately support. e or
detailed and inaccurate.
supported.

Section 6: 40 points 35 points 30 points 0-20 points

Fitness
Tracker Average daily Average Average One or
Data moves, percent daily moves, daily moves, more of the
toward goal and percent toward percent toward fitness tracker
total moves for goal and total goal and total data is
the week are moves for the moves for the missing
recorded and at week are week are Reflection
least recorded recorded andat responses
90% completed. and at least least areincomplet
Reflection 80% completed 70% completed e or
question . . inaccurate.
responses Reflection Reflection
are thoughtfully responses responses
detailed and areadequately arecomplete
supported. detailed and but lacking
supported. detail and
support.

Presentatio 20 points 16 points 12 points 0-8 points

n Plan format Three error Four or
is properlyfollow s in plan more errors in
ed. One or format. plan format.
All response two errors in Some resp Few resp
s are in the form plan format. onses are in onses are in
of complete Most respo the form of the form of
sentences. nses are in the complete complete
No spelling form of sentences. sentences.
errors. complete Three spell Four or
sentences. ing errors. more spelling
One or errors.
two spelling
errors.

Total Points Possible: 210 points