Module Four Wellness Plan

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Fill in all logs and answer the reflection questions completely with supporting details for sections 1-3. After completing all sections, submit
this file as your Module Two Wellness Plan assignment.

Section 1: Flexibility Workout Log

• Perform and log stretching exercises for all eight muscles listed below in 1 day.
• Module Four suggests starting with two repetitions held for 15 seconds for a total of 30 seconds for each exercise.
• Please use the following link for video demonstrations: Wellness Plan Support
Sample highlighted in Yellow:

Training Plan Chart

Flexibility # of Repetitions
Muscle Stretched Date Time
Exercises

Seated Trap 2
Upper back/neck 2/24 15 seconds
Stretch

Lying Quad 8/26 2 15sec

Quadriceps
Stretch

Modified Hurdler's 8/26 4 15sec

Hamstrings
Stretch

Upper Back & 8/26 3 20sec

Trapezius
Torso Stretch

Calf Stretch Gastrocnemius 8/27 4 20sec

Lower Back 8/27 2 20sec

Latissimus Dorsi
Stretch

Chest/ Bicep 8/28 2 15sec

Pectoralis/ Biceps
Stretch

Shoulder/ Triceps 8/28 3 15sec

Trapezius/ Deltoids
Stretch

Lying Abdominal 8/28 4 15sec

Abdominal
Stretch
Section 2: Muscular Strength and Endurance Log
Complete the chart below. Remember:

• Complete muscular exercises all on 1 Day.

• You may select a different exercise than what is listed.

• Module Four suggests starting with 2 or 3 sets. The suggested number of repetitions is 8-10 for challenging weights and exercises.

• If you are using a very light weight or body weight, you can complete as many as 18 repetitions depending on your current ability level.

Please use the following link for video demonstrations (go to slide 7): Wellness Plan Support

Sample highlighted in Yellow:

Training Plan Chart

Exercise Muscle Worked Date # of sets # of reps Resistance

(Weight)

2/25 2 10 Body Weight

Squats Quadriceps
(BW)

Push-ups Pectoralis 2/25 3 10 BW

Lunges Hamstrings 2/25 2 8 10 lb. Kettlebell

Squats Quadriceps 8/29 3 20 25lbs

Push-ups Pectoralis 8/29 2 10 BW

Lunges Hamstrings 8/30 3 15 BW

Curls Biceps 8/30 2 15 25lbs

Latissimus 8/31 3 10 30lbs

Bent Over Row
Dorsi

Calf Raises Gastrocnemius 8/31 2 10 10lbs

Chair Dip Triceps 9/1 3 10 BW

Burpees Core 9/1 2 15 BW

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 your activities. The first five rows are completed as a sample only.

Date Warm-up Physical Activity Activity Minutes

without Warm-up

2/24 5-min stretch 5-mile bike ride 32 min

2/26 5-min jog Shoveled dirt in the yard 50 min

2/27 5-min stretch HITT training session 45 min

3/1 15-min stretch Hill sprints 30 min

3/2 5-min stretch Indoor basketball practice 90 min

8/26 15-min stretch Dance practice 120min

8/27 5-min stretch Bike ride 50min

8/28 15-min stretch Dance practice 120min

8/29 10-min stretch Soccer practice 90min

8/30 5-min stretch Swim at pool 145min

 TOTAL Activity Minutes à

Remember the 420-minute minimum. 525. Total

Section 4: Reflection

Flexibility Reflection Question: 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
The stretches became easier each time that I
performed them as I got more accustomed to the
exercises making it easier. These stretches affected my
muscles during physical activities completed after
stretching by making them more comfortable and less
painful or tired.

Muscular Strength and Endurance Reflection What muscle groups are the most uncomfortable or difficult
Question: 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?

Answer The muscle groups that are the most uncomfortable or

difficult for me to work out are my core and latissimus
dorsi. Some activities I can incorporate into next week’s
physical activity to help with my core are Russian twists,
and to help with my latissimus dorsi, I can do dumbbell
pullovers or kettlebell swings.

Physical Activity Reflection Questions: It is important to use proper etiquette, take care of
equipment, show respect for facilities, and use safe
behaviors when participating in physical activities.

1. Thinking of the activities you participated in

this week, what is the most important safety
 precaution or rule that you followed? Explain
why you think it is so important.

Answer
The most important safety precaution or rule that I
followed to stay safe was that I made sure to warm up
properly before each activity. I think this is the most
important safety precaution because warming up
increases blood flow to our muscles which improves
flexibility and reduces the risk of injury.

2. Describe one way that you showed respect for

equipment, facilities, or teammates in your
activities this week.

Answer
For equipment, I made sure to clean the equipment
before and after to prevent spreading germs and
maintain the quality of the equipment. For facilities, I
made sure to put equipment back in its proper place to
keep the workout area neat and safe. Lastly, for
teammates, I made sure to show consideration for
others using the exercise equipment after me.

3. Based on the total number of minutes, how do

you feel about your level of activity? What
specific changes can you make to continue to
improve the average daily movement?

Answer
Based on my total number of minutes for my level of
activity, I think some specific changes I can make to
improve my average daily movement are that I could
spend more time on activities or add more activities.

4. After looking at your current levels of fitness

and physical activity, do you think you will be
able to reach your goals? If your answer is
no, what adjustments can you make to make
your goals more obtainable?
 Answer
I think I will be able to reach my goals as I am doing
what is needed each week leading up to my goals.

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