Module Two Wellness Plan

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Fill in all logs and answer the reflection questions completely with supporting details
for sections 1-5. After completing all sections, submit this file as your Module Two
Wellness Plan assignment.

Section 1: Fitness Assessments

Complete the following steps on the chart below:

Step1

Complete Column B. Use the original results from your 01.03 Fitness Assessments.

Step 2

Complete Column C. Use your results from the Module 1 Wellness Plan Fitness
Assessments.

Step 3

Complete Column D. Use your current results from the Module 2 Wellness Plan
Fitness Assessments.

Column A Column B Column C Column D

Activity Lesson 01.03 Module 1 Module 2

Fitness Wellness Plan Wellness Plan

Assessment Results Results
Results

Mile Run/Walk

Body Mass Index

Aerobic Capacity

Curl-ups
 Column A Column B Column C Column D

Activity Lesson 01.03 Module 1 Module 2

Fitness Wellness Plan Wellness Plan

Assessment Results Results
Results

Push-ups

Trunk Lift

Sit and Reach

**Please save these results, as you will need to include them for future Wellness
Plans in the course.

Fitness Assessment Reflection Question:

Explain the effects of exercises on your health-related components of fitness (flexibility,

muscular strength and endurance, cardiovascular, and body composition) since
beginning this course.

Answer:

Section 2: Flexibility Workout Log

Perform and log stretching exercises for all eight muscles listed below at least two
days per week, but you may stretch every day. Module Two suggests starting with two
repetitions held for 15 seconds for a total of 30 seconds for each exercise. Refer
to the yellow highlighted example below.

Please refer to Video Gallery in the course for demonstrations of how to perform
the stretching exercises.
 Flexibility Exercises/Muscle
Date #1 Date #2
Stretched

# of # of
Flexibility Muscle
Repetition Time Repetitio Time
Exercises Stretched
s ns

15
EXAMPLE EXAMPLE 2 2 15 seconds
seconds

Lying Quad
Quadriceps        
Stretch

Modified
Hurdler's Hamstrings        
Stretch
Upper Back
& Torso Trapezius        
Stretch

Calf Stretch Gastrocnemiu        

s
Lower Back Latissimus
Stretch Dorsi        

Chest/Bicep Pectoralis/Bic
Stretch eps        

Shoulder/Tri Trapezius/Del
cep Stretch toids        

Lying
Abdominal        
Abdominal
Stretch

Flexibility Reflection Questions:

Explain how the stretches become easier each time that you performed them. How did
these stretches affect your muscles during physical activities completed after
stretching?

Answer:

Section 3: Muscular Strength and Endurance Log

Complete the chart below. Remember:

 Complete muscular exercises on nonconsecutive days.
 Do not work the same muscle groups more than once within a 48-hour period.
 You may select a different exercise than what is listed.
 Module Two suggests starting with 2 or 3 sets.
 The suggested number of repetitions is 8-10 for challenging weights and exercises.
 If you are using very light weight or bodyweight, you can complete as many as 18
repetitions depending on your current ability level.

Please refer to Video Gallery in the course for demonstrations of how to perform
the muscle exercises.

Sample:

Exercise Muscle Dates # of # of reps Resistance (Weight)

Worked sets

Squats Quadriceps 8/3 3 8 20 lbs.

 Day 1 Day 2
Exercise Muscle Dates # of # of Resistance Date # of # of Resistance
Worked sets reps (Weight) s sets reps (Weight)

Quadrice
Squats
ps

Push-ups Pectoralis

Hamstring
Bridges
s

Latissimu
Pull-ups
s Dorsi

Calf Gastrocn
Raises emius

Chair Dip Triceps

Curls Biceps

Crunche Abdomi
s nal

Muscular Strength and Endurance Reflection Question:

Based on your workout, what muscles do you think are the strongest and which
muscles need the most work? Explain your answer.

Answer:

Section 4: Physical Activity Log

Include all moderate and vigorous physical activity in the table below. 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.

Activity Minutes
Date Warm-up Physical Activity
without Warm-up

12/25 5-min stretch 2-mile walk 30 min

12/26 5-min jog 4-mile run 45 min

12/27 5-min stretch Basketball practice 60 min

12/28 15-min Cheerleading–state 180 min

stretch championship

12/31 5-min stretch 3-mile bike ride 20 min

TOTAL Activity Minutes 

Remember the 420-minute minimum
Physical Activity Reflection Chart
Using your activities as examples, reflect on your use of skill-related fitness elements by
completing the chart below:

Sample:

Skill-Related Element Activity Explanation

Balance Cheerleading I am a flyer on my

cheerleading team and
must balance on one hand
of my base.

Skill-Related Element Activity Explanation

Agility

Balance

Coordination

Power

Reaction Time

Speed

Section 5: Fitness Tracker Data

You have two options to complete this section.

Choose Option A OR Option B:

A. If you have a fitness tracker, such as MOVBand, Fitbit, iPhone Health App,
etc., please include a screen shot of your results here AND use your results to
fill out the chart:
  Average daily moves this week = Total number of physical activity
minutes for the last 7 days x 26.19

 Percent toward my goal this week = Total average daily moves ÷

12,000

 Total moves this week = Total number of physical activity minutes for
the last 7 days x 183.33

Percentage/Total Module 1 Module 2

Wellness Plan Wellness Plan

Results Results

Average Daily
Moves This Week

% Toward My Goal
This Week

Total Moves This

Week

B. If you do not have a Fitness Tracker, you may complete the chart below using
the following formula:

 Average daily moves this week = Total number of physical activity

minutes for the last 7 days x 26.19

 Percent toward my goal this week = Total average daily moves ÷

12,000

 Total moves this week = Total number of physical activity minutes for
the last 7 days x 183.33
 Percentage/Total Module 1 Module 2

Wellness Plan Wellness Plan

Results Results

Average Daily
Moves This Week

% Toward My Goal
This Week

Total Moves This

Week

Fitness Tracker Reflection Questions:

Have you made any adjustments to your workout routine to increase your activity level
and improve on your achievements? What adjustments will you make to continue to
improve your results?

Answer:

Module Two Wellness Plan Grading Rubric

 
Excellent Good Needs Poor
Improvement

Section 1: 18-20 points 16-17 points 13-15 points 0-12 points

Fitness
Assessme  Fitness  Fitness  Fitness  Fitness
nt assessment assessment assessment assessment
Results
 
Excellent Good Needs Poor
Improvement

for: results are results are results are results are

recorded. recorded. recorded. recorded.
Lesson  Reflection  Reflection  Reflection  Reflection
01.03 question responses responses responses
Module 1 responses are are adequatel are complete are
Module 2 thoughtfully y detailed and but lacking incomplete
detailed and supported. detail and or
supported. support. inaccurate. 

Section 2: 36-40 points 32-35 points 25-31 points 0-24 points

Flexibility
Log  At least two  More than  At least one  Less than
days of one day of day of one
stretching are stretching is stretching is complete d
recorded. recorded. recorded. ay of
 All eight stretchi  At least six  At least four stretching is
ng activities are stretching stretching recorded.
recorded each activities are activities are  Less than
day. recorded each recorded each four
 All stretches are day. day. stretching
held an  Most stretches  Some stretche activities are
appropriate are held an s are held an recorded
length of time. appropriate appropriate each day.
 Reflection length of time. length of time.  Few
question  Reflection  Reflection stretches
responses are responses responses are held an
thoughtfully are adequatel are complete appropriate
detailed and y detailed and but lacking length of
supported. supported.  detail and time.
support.  Reflection
responses
are
incomplete
or
inaccurate. 
 
Excellent Good Needs Poor
Improvement

Section 3: 36-40 points 32-35 points 25-31 points 0-24 points

Muscular
Strength  All eight  At least six  At least four  Less than
and muscles are muscles are muscles are four muscle
Enduranc
exercised at exercised at exercised at s are
e Log
least two days. least two days. least two days. exercised at
 All muscles are  All muscles  Most muscles least two
rested for at are rested for are rested for days.
least 48 at least 48 at least 48  Few muscle
hours between hours between hours between s are rested
workouts. workouts. workouts. 48 hours
 Appropriate  Appropriate re  Appropriate between
reps, sets, and ps, sets, and reps, sets, and workouts.
resistance used resistance are resistance are  Appropriate
for all used for most used for some reps, sets,
exercises.   exercises. exercises. and
 Reflection  Reflection  Reflection resistance
question responses responses used for few
responses are are adequatel are complete exercises.
thoughtfully y detailed and but lacking  Reflection
detailed and supported. detail and responses
supported.  support.  are
incomplete
or
inaccurate. 

Section 4: 45-50 points 40-44 points 30-39 points 0-29 points

Physical
Activity  All exercises  Most exercise  Some exercis  Few
Log are moderate to s are moderate es are exercises
YOU ARE
vigorous to vigorous moderate to are
REQUIRE
D TO LOG intensity. intensity. vigorous moderate to
EACH  At least 420  At least 385 intensity. vigorous
WEEK activity minutes activity  At least 350 intensity, or
YOU ARE are recorded. minutes are activity intensity is
IN THE  All exercises minutes are not
 
Excellent Good Needs Poor
Improvement

COURSE are dated as recorded. recorded. indicated.

daily or every  All exercises  Some exercis  At least 315
other day. are dated as e dates listed activity
 At least three daily or every are not in an minutes are
different other day. effective recorded.
exercises have  Most exercise pattern.  Few exercis
been logged, dates are  At least two e dates
including listed and are different listed are in
specific not in an exercises have an effective
exercises when effective been logged, pattern.
required. pattern. including  One type of
 Reflection chart  At least three specific exercise
responses are different exercises has been
thoughtfully exercises have when required. logged,
detailed and been logged,  Reflection including
supported. including chart specific
specific responses exercises
exercises are complete when
when required. but lacking required.
 Reflection detail and  Reflection
chart support. chart
responses responses
are adequatel are
y detailed and incomplete
supported. or
inaccurate.

Section 5: 36-40 points 32-35 points 25-31 points 0-24 points

Fitness
Tracker  Average daily  Average daily  Average daily  One or
Data moves, percent moves, moves, more of the
toward goal, and percent toward percent toward fitness
total moves for goal, and total goal, and total tracker data
the week are moves for the moves for the is missing.
recorded and at week are week are  Reflection
least 90% recorded recorded responses
 
Excellent Good Needs Poor
Improvement

completed. and at least and at least are

 Reflection 80% 70% incomplete
question completed. completed. or
responses are  Reflection  Reflection inaccurate.
thoughtfully responses responses
detailed and are adequatel are complete
supported. y detailed and but lacking
supported. detail and
support.

Presentati 18-20 points 16-17 points 13-15 points 0-12 points

on
 Plan format is  One or two  Three errors in  Four or
properly errors in plan plan format. more errors
followed. format.  Some respons in plan
 All responses  Most response es are in the format.
are in the form s are in the form of  Few
of complete form of complete responses
sentences. complete sentences. are in the
 No spelling sentences.  Three spelling form of
errors.  One or two errors. complete
spelling errors. sentences.
 Four or
more
spelling
errors.