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 I will run for 30 minutes, four times a week, for the
next six weeks.
Social Goal I will spend at least two hours each week with
friends or family for the next month.
Emotional I will practice mindfulness meditation for 10
Goal minutes daily over the next three weeks.
Academic Goal I will study for two hours every day to prepare for
my upcoming exams over the next month.
Section 2: Target Heart Rate Chart
Complete the “My Rates” column of the chart using the THR calculator.
Target Heart Rate Data My Rates
Resting Heart Rate (RHR) _70___ bpm
Maximum Heart Rate (MHR) _205___ bpm
Target Heart Rate Zone at 50% and 85% My zone is __100__ bpm to
_170___ bpm.
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.
Date Warm-up Physical Activity 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
9/1 5 min strech Basketball game 60 min
9/3 5 min jog 5k run 30min
Date Warm-up Physical Activity Activity Minutes
without Warm-up
9/5 5 min streach Yoga sessioin 40 min
TOTAL Activity Minutes à
Remember the 420-minute minimum
________Total
Section 4: Reflection
Goal
Reflection
Question: Which of your wellness goals is the most important to you?
Explain why.
Answer: My academic goal is the most important to me because it
will help me succeed in my exams and achieve my future
career aspirations.
Heart Rate Were you able to maintain your workouts within your
Reflection calculated target heart rate zone? Explain which activities
Question you enjoyed most and which best helped you stay in your
THR zone.
Answer: Yes, I was able to maintain my workouts within my target
heart rate zone. I enjoyed soccer practice the most as it
was fun and kept my heart rate in the THR zone.
Physical 1. Discuss changes you can make in your workout
Activity routine to increase your activity level and improve
Reflection on your achievements. Include adjustments to
Question: completed activities and activities you may wish to
add to your routine.
Answer: I can add more variety to my workouts, like cycling and
hiking, to challenge different muscle groups. I could also
increase the duration of my runs to build endurance.
1. 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: My activity routine improves flexibility through regular
stretching, enhances muscular strength and endurance
with varied exercises, boosts cardiovascular health with
aerobic activities, and helps maintain a healthy body
composition by burning calories.
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 I rode the Peloton® Bike 2-3 times a
Ride week.
Frequency
Intensity Soccer practice High-intensity interval training
during practice sessions
Time Swim at pool Each swim session lasted for 115
minutes.
Type Yoga session Focused on flexibility and
relaxation.
