Module Three Wellness Plan

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Fill in all logs and answer the reflection questions completely with supporting details for sections 1-4. After completing all
sections, submit this file as your Module Three Wellness Plan assignment.

Section 1: Fitness Assessments

Complete the steps on the chart below:

Step 1 Complete Column B. Use your original results from your Module One Fitness Assessments.

Step 2 Complete Column C. Re-do all Fitness Tests from Module One to analyze your progress and gains.

Column A Column B Column C

Activity 1.03 Fitness Assessment Results Module Three Wellness Plan

Results

Mile Run/Walk 9:00 minutes 5 min

Body Mass Index 13.56 BMI 15.45

Aerobic Capacity 45.59 62.41

Curl-ups 30 50

Push-ups 10 20

Trunk Lift (use a ruler) 14 cm 17 cm

Sit and Reach (use a ruler) 19 cm 21cm

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 Section 2: Flexibility Workout Log
 Perform and log five stretching exercises for two days in the same week.
 Pick the five stretches you feel would be best for you to perform. Do the same five stretches for both days.
 Module Three 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 use the following link for video demonstrations: Wellness Plan Support

Flexibility Exercises/Muscle Stretched Day 1 Day 2

Muscle # of # of
Flexibility Exercises Dates Time Dates Time
Stretched Repetitions Repetitions

Side Deltoid Stretch Shoulder 10/1 2 15 seconds 10/3 2 15 seconds

Cat-Cow Stretch back and neck 10/21 2 15 seconds 10/23 2 15 seconds

Shoulder Stretch shoulder 10/21 2 15 seconds 10/23 2 15 seconds

Butterfly stretch Inner thighs, hips 10/21 2 15 seconds 10/23 2 15 seconds

Side stretch obliques, 10/21 2 15 seconds 10/23 2 15 seconds
Calf stretch calves 10/21 2 15 seconds 10/23 2 15 seconds

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Section 3: Muscular Strength and Endurance Log
Complete the chart below. Remember:

Perform and log five muscular exercises for two days in the same week.
You pick the five exercises you feel would be best for you to perform. Do the same 5 exercises for both days.
 There MUST be a 48-hour rest period between workouts.
 Module Three 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 use the following link for video demonstrations (go to slide 7): Wellness Plan Support

Sample highlighted in Yellow:

Dates Day 1 Day 2

Exercise Dates # of # of Resistance Date # of # of Resistance

Muscle Worked
sets reps (Weight) s sets reps (Weight)

Single Leg 10/2 3 7 10 lb. Dumbbell 10/4 2 10 20 lb. DB

Hamstrings/Quads
Deadlift

Hammer Curls Biceps 10/2 3 8 15 lb. DB 10/4 3 10 15 lb DB

Complete this Chart

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 Dates Day 1 Day 2

Exercise Dates # of # of Resistance Dates # of # of Resistance

Muscle Worked
sets reps (Weight) sets reps (Weight)

Curl-ups Abdomen 10/25 3 10 bodyweight 10/27 3 20 bodyweight

push-ups Chest, triceps 10/25 2 7 bodyweight 10/27 2 10 bodyweight

legs (quadriceps, 10/25 3 10 bodyweight 10/27 2 25 bodyweight

squats
hamstrings, glutes)

legs (quadriceps, 10/25 3 10 bodyweight 10/27 3 20 bodyweight

lunges
hamstrings, glutes)

10/25 2 30 bodyweight 10/27 3 1 min bodyweight

plank Core
sec

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Section 4: 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
10/1 5-min stretch HITT training session 45 min

10/1 5-min jog Raked 8 bags of leaves 60 min

10/3 5-min stretch Basketball game with friends 120 min

10/5 15-min stretch Frisbee golf 90 min

10/8 5-min stretch Pickleball 75 min

10/19 10-min stretch Walking 90 min

10/21 5-min stretch Yoga 60 min

10/22 5-min stretch Dancing 60 min

10/24 10-min stretch Cycling 90 min

10/26 15-min stretch Bodyweight exercises 60 min

10/29 15-min stretch . Swimming 60 min

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 TOTAL Activity Minutes 

Remember the 420-minute minimum. _420____________Total

Section 5: Reflection

Fitness What areas of fitness show an improvement through your fitness assessments, and what activities do you
Assessment think contributed to these improvements? – Answer below
Reflection
Question:
Improvement Contributing Activities

Flexibility increased range of motion stretching routines, yoga classes

and ease in performing
stretches
Muscular increased my ability to lift Bodyweight exercises, resistance training
Strength and heavier weights and
Endurance perform more repetitions
Cardiovascular recovery time during running, cycling, swimming
Endurance aerobic activities
Body increase in lean muscle strength training, regular physical activity
Composition mass
Flexibility What stretches are easiest for you, and which are the most challenging? How does this relate to the activities
Reflection you complete regularly on your activity log?
Question:
Answer: The easiest stretches are calf stretch, side stretch and shoulder stretch. The most challenging for me
is butterfly stretch. In my activity log there are a balance between easy and difficult stretches. All o
them are going to be easy to do with a little more practice.

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 Muscular What change to your routine have you made since starting? How has it affected your workouts?
Strength and
Endurance
Reflection
Question:
Answer: I have made some changes such as adding different exercises, warm-ups, increasing repetitions.
These things had several positive effects on my workouts, improving my performance, I avoid
overworking the same muscles. Including stretches and flexibility exercises helps improve my range
of motion, increased endurance...
Physical Activity What was your favorite activity completed in this activity log? What muscles are used in this activity, and what
Reflection components of health-related fitness does it involve?
Questions:
Answer: My favorite activity is the squats. The muscles used in the squats are quadriceps, hamstrings, gluteus
maximus, calves, core muscles. Squats involve several components of health-related fitness: muscular
strength, muscular endurance, flexibility, body composition and cardiovascular endurance.

Based on the total number of minutes, how do you feel about your level of activity? What actions can you take
to continue to improve your average daily movement?
Answer:
I feel good about my level of activity, doing some exercise at least 4 days a week. I can continue improving
my average daily movement by mixing up my activities to keep things interesting and work different muscle
groups.

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Virtual School.