module_one_wellness_plan.doc - Module One Wellness Plan GO TO FILE – Choose SAVE AS – Save a copy of this to your computer Fill in all logs and

module_one_wellness_plan.doc - Module One Wellness Plan GO...

This preview shows page 1 - 3 out of 10 pages.

Module One Wellness Plan GO TO FILE – Choose SAVE AS – Save a copy of this to your computer! Fill in all logs and answer the reflection questions completely with supporting details for sections 1-5 . After completing all five sections, submit this file as your Module One Wellness Plan assignment. Section 1: Goals List the four wellness goals that you created earlier in Module 1 before completing the reflection questions. Think about how you can make your goals MAD (measurable, attainable, and deadline driven). This will help you keep your eye on the target as you work toward each goal. Sample Goals: 1. Physical – I will walk non-stop for at least 30 minutes five days a week over the next three weeks. 2. Social – I will join a club at school BEFORE this week ends, and I will attend all meetings this semester. 3. Emotional – I will journal every evening for the next two weeks as a way to reduce stress and anxiety. 4. Academic – I will work with a study partner once a week for at least a month to help improve my geometry grade. Please list your goal for each category below: 1. Physical –I will make sure I jog every at least a mile. 2. Social – I will help around my community when needed to pick up trash and help in my mom’s garden. 3. Emotional – I will write about my day in my diary and let all my stress go away. 4. Academic – I will make sure I’m catching up on my class assignments. Goal Reflection Question: Which of your wellness goals is the most important to you? Explain why. Answer: The fitness goal that is the most important to me is academic because I need to stay on top of my grades so I can make good grades. Section 2: Target Heart Rate Chart Use the descriptions and formulas in the chart below to calculate your personal targets. Complete the “My Rates” column of the chart.
Image of page 1
How Is Target Heart Rate Calculated? Formula My Rates 1. Determine your Maximum Heart Rate (MHR) by subtracting your age from 220. 220-age = MHR 205 2. Determine your Resting Heart Rate (radial or carotid artery). Once you feel the beat, begin counting for 60 seconds. 57 3. Subtract your Resting Heart Rate (RHR) from your MHR. This gives your Heart Rate Reserve. (HRmax Reserve). MHR – RHR = HRmax Reserve 148 4. To get the lower end of your target heart rate (50%), multiply your Heart Rate Reserve by .50 and then add your Resting Heart Rate to it. (HRmax Reserve * 0.50) + RHR = low end of zone 148.5 5. To get the highest end of your target heart rate zone (85%), multiply your Heart Rate Reserve from step 3 by 0.85, and add your Resting Heart Rate to it. (HRmax Reserve * 0.85) + RHR = high end of zone 148.85 Heart Rate Reflection Question Were you able to maintain your workouts within your calculated target heart rate zone? Explain which activities you enjoyed most and which best helped you stay in your THR zone.
Image of page 2
Image of page 3

You've reached the end of your free preview.

Want to read all 10 pages?

  • Spring '14
  • PhillipT.Kolbe

What students are saying

  • Left Quote Icon

    As a current student on this bumpy collegiate pathway, I stumbled upon Course Hero, where I can find study resources for nearly all my courses, get online help from tutors 24/7, and even share my old projects, papers, and lecture notes with other students.

    Student Picture

    Kiran Temple University Fox School of Business ‘17, Course Hero Intern

  • Left Quote Icon

    I cannot even describe how much Course Hero helped me this summer. It’s truly become something I can always rely on and help me. In the end, I was not only able to survive summer classes, but I was able to thrive thanks to Course Hero.

    Student Picture

    Dana University of Pennsylvania ‘17, Course Hero Intern

  • Left Quote Icon

    The ability to access any university’s resources through Course Hero proved invaluable in my case. I was behind on Tulane coursework and actually used UCLA’s materials to help me move forward and get everything together on time.

    Student Picture

    Jill Tulane University ‘16, Course Hero Intern

Stuck? We have tutors online 24/7 who can help you get unstuck.
A+ icon
Ask Expert Tutors You can ask You can ask You can ask (will expire )
Answers in as fast as 15 minutes
A+ icon
Ask Expert Tutors