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
# of
Flexibility Exercises Muscle Stretched Date Time
Repetitions
Seated Trap Stretch Upper back/neck 2/24 2 15 seconds
Lying Quad Stretch Quadriceps 10/11 5 15 seconds
Modified Hurdler's Stretch Hamstrings 10/11 5 15 seconds
Upper Back & Torso Stretch Trapezius 10/11 5 15 seconds
Calf Stretch Gastrocnemius 10/11 8 30 seconds
Lower Back Stretch Latissimus Dorsi 10/11 8 30 seconds
Chest/ Bicep Stretch Pectoralis/ Biceps 10/11 5 20 seconds
Shoulder/ Triceps Stretch Trapezius/ Deltoids 10/11 8 30 seconds
Lying Abdominal Stretch Abdominal 10/11 5 15 seconds

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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)
Squats Quadriceps 2/25 2 10 Body Weight (BW)
Push-ups Pectoralis 2/25 3 10 BW
Lunges Hamstrings 2/25 2 8 10 lb. Kettlebell
Squats Quadriceps 10/18 3 10 BW
Push-ups Pectoralis 10/18 1 1 BW
Lunges Hamstrings 10/18 3 10 BW
Curls Biceps
Bent Over Row Latissimus Dorsi 10/18 2 8 BW
Calf Raises Gastrocnemius 10/18 2 8 BW
Chair Dip Triceps 10/18 2 8 BW
Burpees Core 10/18 1 5 BW

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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

10/11 5-min stretch Marching band performance (football game, 240 min
holding up instrument)

10/15 5-min stretch Marching band practice (horn angles, 180 min
marching fundamentals, jumping jacks, push-
ups)

10/17 5-min stretch Marching band practice (see above) 180 min

10/18 5-min stretch Marching band performance (see 10/11) 240 min

10/24 5-min stretch Marching band practice (see 10/15) 180 min

10/26 5-min stretch Marching band MPA (practice and 240 min
performance, see above)

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 TOTAL Activity Minutes 

Remember the 420-minute minimum. 1,260 min Total

Section 4: Reflection

Flexibility Reflection Explain how the stretches become easier each time that you performed them. How did these stretches
Question: affect your muscles during physical activities completed after stretching?
Answer These stretches made it easier to move around and made me less sore the day after my
performances.
Muscular Strength What muscle groups are the most uncomfortable or difficult for you to work out? What are two additional
and Endurance activities that you can incorporate into next week’s physical activity to help work those muscles?
Reflection Question:
Answer The most uncomfortable muscle group is my core, I can incorporate planks and crunches.

Physical Activity It is important to use proper etiquette, take care of equipment, show respect for facilities, and use
Reflection safe behaviors when participating in physical activities.
Questions:
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 is to be properly informed of the equipment and exercise
you are about to do before performing it.
2. Describe one way that you showed respect for equipment, facilities, or teammates in your
activities this week.

Answer I have shown respect to my teammates by helping them with the concepts and being able to
properly demonstrate the concepts to help them.

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 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 I think that my level of activity is very efficient, I do not think I need to improve my daily
improvement.
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 that I will be able to reach my goals.

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Virtual School.