Module One Wellness Plan
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Fill in all logs and answer the reflection questions completely with supporting details for
sections 1-3. After completing all three sections, submit this file as your Module One Wellness
Plan assignment.
Section 1: Goals
Please list your goals for each category that you created previously. Do any of your goals need
adjusting?
Make sure your goals follow the MAD principle:
M = Measurable
A = Attainable
D = Deadline
Example: I will walk non-stop for at least 30 minutes five days a week over the next three
weeks.
Physical Goal
Social Goal
Emotional
Goal
Academic
Goal
Section 2: Target Heart Rate Chart
Complete the “My Rates” column of the chart using the THR calculator.
Target Heart Rate Data My Rates
1. Resting Heart Rate (RHR) 72____ bpm
2. Maximum Heart Rate (MHR) ____ bpm
3. Target Heart Rate Zone at 50% and 85% My zone is ____ bpm to ____ bpm.
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Section 3: Physical Activity Log
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.
Activity
Date Warm-up Physical Activity Minutes
without Warm-up
8/20 5-min stretch Soccer practice 90 min
8/22 5-min jog 2-mile run 18 min
8/23 5-min stretch Flag football game 75 min
8/26 15-min stretch Swim at pool 115 min
8/26 5-min stretch Peloton® bike ride 20 min
Activity
Date Warm-up Physical Activity Minutes
without Warm-up
TOTAL Activity Minutes
Remember the 420-minute minimum ________Total
Section 4: Reflection
Goal
Reflection Which of your wellness goals is the most important to you? Explain why.
Question:
Answer:
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trademark of Florida Virtual School.
Heart Rate Were you able to maintain your workouts within your calculated target heart
Reflection rate zone? Explain which activities you enjoyed most and which best helped
Question you stay in your THR zone.
Answer:
Physical 1. Discuss changes you can make in your workout routine to increase
Activity your activity level and improve on your achievements. Include
Reflection adjustments to completed activities and activities you may wish to
Question: add to your routine.
Answer:
2. 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:
Physical Activity Reflection Chart:
Using your activities as examples, reflect on your use of the FITT principles by completing the
chart below: Sample in Yellow
FITT Principle Activity Explanation
Frequency Peloton® Bike Ride I rode the Peloton® Bike 2-3 times a week.
Frequency
Intensity
Time
Type
Unless Otherwise Noted All Content © 2023 Florida Virtual School. FlexPoint Education Cloud™ is a
trademark of Florida Virtual School.