Wellness Plan: Reflection Questions
If you are still working toward a AOL, describe the specific steps you have taken for the goal you are closest to achieving. Physical- I don’t necessarily go running, but I do stadiums which requires running up and down stairs. Social- I hang out with my friend’s very often and meet new people 9/10 when I do go out. Emotional- I still continue going to therapy to express my emotions and not repress them which is very unhealthy. Academic- Report cards come out on the 29th of January. I check my grades very often and my current GAP is a 3. 5 exactly. Section 2: Target Heart Rate
Originally, my resting heart rate was 75 BPML. Originally, my target heart rate zone was 141 _ BPML to _ 180 BPML. My heart rate takes _4 minutes to get under 1 20 BPML after a workout. My heart rate takes 3_ minutes to get under 100 BPML after a workout. Target Heart Rate Reflection Question: How often do you check your heart rate during a workout? Why is it important to do so? Explain if your heart rate recovery is happening more quickly after workouts and why you think this is happening. Before I start my workout check my heart rate just to make sure there isn’t any complications.
Half way during my workout I also check it to make sure it isn’t too high nor too low. And when I’m done working out I also check it to see where I left off from where I started. Your heart rate is usually high after a workout because you’re doing so much cardiac and causing your heart to keep up with you. Section 3: Fitness Assessments Include the Baseline and Module Four results below. Activity Lesson 1. 03 Baseline Results Module 4 Wellness Plan Results Module 5 Module 6 Mile Run/Walk 12 Body Mass Index 23. 45 Aerobic Capacity 40. 21 Curl-u as 20 push-ups 10 Trunk Lift 7
Sit and Reach 15 Fitness Assessment Reflection Questions: What areas of these fitness assessments are you hoping to see the most improvement in over the next few weeks? What specific actions will you take to help improve in these areas? Do very well with curl-ups and sit and reaches. Im very good with cardiac. I do however need to improve my push- ups. On the other hand I can tell by doing so much more often am gaining muscle and it is slightly become easier. Section 4: Flexibility Workout Log Perform and log stretching exercises for all eight muscles listed below at least here days per week, but you may stretch every day.
You may add muscle groups and exercises of your choice into your routine. Date #1 01/7/2015 Date #2 1/8/2015 Date #3 1/9/2015 Flexibility Exercises Muscle Stretched # of Repetitions Time Lying Quad Stretch Quadriceps 3 4 Modified Hurdler’s Stretch Hamstrings 120 Taper Back & Torso Stretch Trapezium Calf Stretch Gastroenteritis Lower Back Stretch Ultimatums Doors Chest/Bicep Stretch Pectorals/Biceps Shoulder/Triceps Stretch Triceps/Deltoids Lying Abdominal Stretch Abdominal Flexibility Reflection Questions: Explain how you are including dynamic stretches in your workouts.
Which dynamic stretches are you finding most helpful? Why? After my workouts and when wake up I stretch my muscles since I know the significance. The abdominal stretches are very easy to me, and I actually love doing them. The trapezium stretches are very important to me because I have a really bad achy back. Section 5: Muscular Strength and Endurance Log Date #1: 01/1 9/15 Date #2: _01/21/15 Date 01/23/15 Exercise Muscle Worked # of sets # of reps Resistance 5 Albs 5 lib’s Pectorals 8 none None 2 Triceps Biceps Deltoids 5 Complete muscular exercises in three non-consecutive days.
Do not work the same muscle groups more than once within a 48-hour period. Muscular Strength and Endurance Reflection Question: What muscle groups are the most uncomfortable or difficult for you to work out? What are two additional activities that you can incorporate into next week’s physical activity to help work those muscles? I would say squats are the easiest for me, I think my legs are very strong and it also helps your butt. The most challenging are the triceps, hopefully with me doing them more hey will improve.
