Personal Fitness 01.09 Wellness Plan

Step #1- Download your 01.09 Module 1 Wellness Plan. Click on the HOUSE icon on the upper left hand side of the course. From the announcements page click on Help Links. Under Module 1 click on Module 1 Wellness Plan. http://www.webdesign1help.com/module_1_ wellness_2015.rtf You should have started to log your work with lesson 01.03.

Step #2-Make sure you earn 80 out of 80 on your 01. 05 assignment Step #2-Make sure you earn 80 out of 80 on your 01.05 assignment. Use the corrected goals and copy and paste them into your Wellness Plan.

Step #3- Answer the Goal Reflection Question. Which of your wellness goals is the most important to you? Explain why. (Type a MINIMUM of 3 – 5 sentences.) Be sure you always begin a sentence with a capital letter. Always use the capital letter “I” when referring to yourself. Add punctuation to the end of a sentence. When finished in Microsoft Word click on REVIEW and Spelling/Grammar to correct errors.

Step #4 – Complete Section 2: Target Heart Rate   My resting heart rate is ______ bpm. (beats per minute) (Take your resting heart rate BEFORE you get out of bed in the morning.) Please visit the following site for help with your calculation. http://www.runnersweb.com/running/hr_calculator_new.h tml Put a dot next to male or female. Then type in your age. Next, type in your resting heart rate. Then click on CALCULATE. Your target heart rate will be the lowest number from the EASY column and the highest number in the V02 Max column.

Step # 5- Complete the both Heart Rate Reflection Questions Were you able to maintain your workouts within your calculated target heart rate zone? (Type a MINIMUM of 3 – 5 sentences.) Explain which activities you enjoyed most and which best helped you stay in your THR zone. (Type a MINIMUM of 3 – 5 sentences.) Count your sentences and check your spelling & grammar.

Step #6 – Complete Section 3: Fitness Assessments Include the Baseline and Module One results below. You need to fill out the first two columns with your results. To figure out your Body Mass Index and your Aerobic Capacity. Go to lesson 01.03 and then go to page 3. Use the calculator at the bottom of the page. The information for Lesson 1.03 Baseline Results & Lesson 01.09 Module 1Wellness Plan Results need to be documented on the table. Do not leave any areas blank.

Step #6 – If you did not do the exercises at school you need to do them at home and submit a video of 2 of the exercises with your Wellness Plan.

Step #7- Complete the Fitness Assessment Reflection Questions. Explain how you feel about your scores when compared to the Healthy Fitness Zone Standards. To find the Healthy Fitness Zone Standards click on the MAIN MENU button between the house and the envelope. Click on Lessons. Go to lesson 01.03 and go to page 9. Then check your current status. (Please type a MINIMUM of 3 – 5 sentences.) Healthy Fitness Zone Standards

Step #7- Complete the Fitness Assessment Reflection Questions. Explain how your activity routine is improving each of your health-related components of fitness (flexibility, muscular strength and endurance, cardiovascular, and body composition)? (Please type a MINIMUM of 3 – 5 sentences for each.) FLEXIBILITY – MUSCUALAR STRENGTH- MUSCULAR ENDURANCE- CARDIOVASCULAR- BODY COMPOSITION -

Step #8- Complete the Physical Activity Log. You should have started documenting your activities back in lesson 01.03. Section 4: Physical Activity Log – You need to log a MINIMUM of 420 minutes of physical activity. You need a MINIMUM of 8 different activities with there dates.

Step #8 - Example

Step #9-Complete the Physical Activity Reflection Question. Physical Activity Reflection Question: (You need a MINIMUM of 12 or more sentences total.) Explain how you have applied or will apply each of the FITT principles in your workouts. FREQUENCY – INTENSITY – TIME – TYPE –

Step #10-Complete both Fitness Reflection Questions. Section 5: Fitness Reflection Questions:   Discuss changes you can make in your workout routine to increase your activity participation and improve on your achievements. (Type a MINIMUM of 3 – 5 sentences.) Include adjustments to completed activities and activities you may wish to add to your routine. (Type a MINIMUM of 3 – 5 sentences.)

Important Tips Look at the SAMPLE Module 1 Wellness Plan. (You could find it on the Help Links Page.) Check your spelling & grammar. In Microsoft Word click on REVIEW and then Spelling/Grammar and make all necessary changes. Do not leave any area on the Wellness Plan blank. Fill it out entirely. Count your sentences. Provide accurate information. CALL MS. 4 IF YOU HAVE QUESTIONS OR NEED HELP! 561-744-5253 M-F Noon-10 p.m.

IMPORTANT! Please take your time so that you only have to submit it one time. To save your file so you can see it at home click on the ASSESSMENTS button and then +Add Files. Locate your file on the computer. Highlight it and click open. Then click on SAVE FOR LATER. DO NOT SUBMIT YOUR MODULE 1 WELLNESS PLAN UNTIL YOUR LAB INSTRUCTOR HAS REVIEWED IT. **If your are not a Seminole Ridge student you may submit it but I suggest to have a parent check it first.

Worth 140 Points The Module 1 Wellness Plan is worth 140 points and counts as a big part of your grade. You are only allowed to submit it twice before you call Ms. 4 for help. 561-744-5253 Monday-Friday Noon-10 p.m. Only three submissions total are allowed. Good luck on your 01.09 Wellness Plan! MAKE SURE YOU ARE ON PACE!