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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. 

Activity

Lesson 1.03 Baseline Results

Module 4
Wellness Plan Results

Module 5
Wellness Plan Results

Module 6
Wellness Plan 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 Exercises | Muscle Stretched | # of Repetitions | Time | # of Repetitions | Time | # of Repetitions | Time
Lying Quad Stretch | Quadriceps | | | | | |
Modified Hurdler's Stretch | Hamstrings | | | | | |
Upper Back & Torso Stretch | Trapezius | | | | | |
Calf Stretch | Gastrocnemius | | | | | |
Lower Back Stretch | Latisimus Dorsi | | | | | |
Chest/Bicep Stretch | Pectoralis/Biceps | | | | | |
Shoulder/Tricep Stretch | Trapezius/Deltoids | | | | | |
Lying Abdominal Stretch | Abdominal | | | | | |

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 Worked | # of sets | # of reps | Resistance(Weight) | # of sets | # of reps | Resistance (Weight) | # of sets | # of reps | Resistance(Weight)
| 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 Wellness Plan Results | Module 5 Wellness Plan Results | Module 3 Wellness Plan 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 Improvement | Poor

Section 1: Goals

10 points
•	Goals are given for all fourwellness areas.
•	Reflection question responses are thoughtfully detailed and supported.

8 points
•	Goals are given for all fourwellness areas.
•	Reflection responses areadequately detailed and supported.

6 points
•	Goals are given for all four of the wellness areas.
•	Reflection responses arecomplete but lacking detail and support.

0-4 points
•	One or more of the wellness goals aremissing.
•	Reflection responses areincomplete or inaccurate.

Section 2: Fitness Assessment
Results for:
•	Baseline
•	Module 4
•	Module 5

20  points
•	Fitness assessment results are recorded
•	Reflection question responses are thoughtfully detailed and supported.

16 points
•	Fitness assessment results are recorded
•	Reflection responses areadequately detailed and supported.

12 points
•	Fitness assessment results are recorded
•	Reflection responses arecomplete but lacking detail and support.

0-8 points
•	Fitness assessment results are recorded
•	Reflection responses areincomplete or inaccurate.

Section 3: Flexibility Log

40 points
•	At least three days of stretching are recorded.
•	All eight stretching activities are recorded each day.
•	All stretches are held an appropriate length of time.
•	Reflection question responses are thoughtfully detailed and supported.

35 points
•	At least three days of stretching are recorded.
•	At least six stretching activities are recorded each day.
•	Most stretches are held an appropriate length of time.
•	Reflection responses areadequately detailed and supported.

30 points
•	At least two days of stretching are recorded.
•	At least four stretching activities are recorded each day.
•	Some stretches are held an appropriate length of time.
•	Reflection responses arecomplete but lacking detail and support.

0-20 points
•	Fewer than two days of stretching are recorded.
•	Less than four stretching activities are recorded each day.
•	Few stretches are held an appropriate length of time.
•	Reflection responses areincomplete or inaccurate.

Section 4: Muscular Strength and Endurance Log

40 points
•	All ten muscles are exercised at least two days.
•	All muscles are rested for at least 48 hours between workouts.
•	Appropriate reps, sets, and resistance used for allexercises.  
•	Reflection question responses are thoughtfully detailed and supported.

35 points
•	At least eight muscles are exercised at least two days.
•	All muscles are rested for at least 48 hours between workouts.
•	Appropriate reps, sets, and resistance are used for mostexercises.
•	Reflection responses areadequately detailed and supported.

30 points
•	At least six muscles are exercised at least two days.
•	Most muscles are rested for at least 48 hours between workouts.
•	Appropriate reps, sets, and resistance are used for someexercises.
•	Reflection responses arecomplete but lacking detail and support.

0-20 points
•	Less than four muscles are exercised at least two days.
•	Few muscles are rested 48 hours between workouts.
•	Appropriate reps, sets, and resistance used for fewexercises.
•	Reflection responses areincomplete or inaccurate.

Section 5: Physical Activity Log
YOU ARE REQUIRED TO LOG AT LEAST 420 ACTIVITY MINUTES.

40 points
•	At least eight activity entries are listed.
•	At least three different exercises have been logged, including exercises specific to the current topic when required.
•	All exercises are moderate to vigorous intensity.
•	All exercises are dated as daily or every other day.
•	Reflection question responses are thoughtfully detailed and supported.

35 points
•	At least six activity entries are listed.
•	At least three different exercises have been logged, including exercises specific to the current topic when required.
•	Most exercises are moderate to vigorous intensity.
•	Most exercise dates are listed, or all dates are not in an effective pattern.
•	Reflection responses areadequately detailed and supported.

30 points
•	At least four activity entries are listed.
•	At least two different exercises have been logged, including exercises specific to the current topic when required.
•	Some exercises are moderate to vigorous intensity.
•	Some exercise dates are listed.
•	Reflection responses arecomplete but lacking detail and support.

0-20 points
•	Less than four activity entries are listed.
•	One type of exercise has been logged, including exercises specific to the current topic when required.
•	Few exercises moderate to vigorous intensity, or intensity is not indicated.
•	Few exercise dates are listed.
•	Reflection responses areincomplete or inaccurate.

Section 6: Fitness Tracker Data

40 points
•	Average daily moves, percent toward goal and total moves for the week are recorded and at least 90% completed.
•	Reflection question responses are thoughtfully detailed and supported.

35 points
•	Average daily moves, percent toward goal and total moves for the week are recorded and at least 80% completed.
•	Reflection responses areadequately detailed and supported.

30 points
•	Average daily moves, percent toward goal and total moves for the week are recorded andat least 70% completed.
•	Reflection responses arecomplete but lacking detail and support.

0-20 points
•	One or more of the fitness tracker data is missing
•	Reflection responses areincomplete or inaccurate.

Presentation

20 points
•	Plan format is properlyfollowed.
•	All responses are in the form of complete sentences.
•	No spelling errors.

16 points
•	One or two errors in plan format.
•	Most responses are in the form of complete sentences.
•	One or two spelling errors.

12 points
•	Three errors in plan format.
•	Some responses are in the form of complete sentences.
•	Three spelling errors.

0-8 points
•	Four or more errors in plan format.
•	Few responses are in the form of complete sentences.
•	Four or more spelling errors.

Total Points Possible: 210 points