Module Two 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. 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.
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
Doorway Stretch Pectoralis 3/5 2 15 seconds
Lying Quad Stretch Quadriceps 3/6 2 15 s
Modified Hurdler's 3/7 2 15 s
Hamstrings
Stretch
Upper Back & Torso 3/8 2 15 s
Trapezius
Stretch
Calf Stretch Gastrocnemius 3/9 2 15 s
Lower Back Stretch Latissimus Dorsi 3/10 2 15 s
Chest/Bicep Stretch Pectoralis/ Biceps 3/11 2 15 s
Trapezius/ 3/12 2 15 s
Shoulder/Triceps Stretch
Deltoids
Lying Abdominal Stretch Abdominal 3/13 2 15 s
Section 2: Muscular Strength and Endurance Log
Complete the chart below. Remember:
Complete muscular exercises all in one day.
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.
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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:
Training Plan Chart
Exercise Muscle Worked Date # of sets # of reps Resistance
(Weight)
Squats Quadriceps 3/6 2 108 BW
Push-ups Pectoralis 3/7 3 1012 BW
Curls Biceps 3/8 2 810 BW
Lunges Hamstrings 3/9 2 10 BW
Squats Quadriceps 3/6 2 10 BW
Push-ups Pectoralis 3/7 3 10 BW
Burpees Core 3/10 3 12 BW
Bent Over Row Latissimus Dorsi 3/11 2 8 BW
Calf Raises Gastrocnemius 3/12 3 15 BW
Chair Dip Triceps 3/13 3 12 BW
Curls Biceps 3/8 2 10 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
9/12 5-min stretch 2-mile run 22 min
9/14 5-min jog Mowed yard 60 min
9/15 5-min stretch HITT training session 45 min
9/18 15-min stretch Hill sprints 30 min
9/19 5-min stretch Wiffle Ball 90 min
3/5 5-min stretch Skating 45 min
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3/7 5-min stretch Swimming 60 min
3/9 10-min yoga Yoga 30 min
3/11 5-min stretch Brisk walking 40 min
3/13 10-min stretch Skating 50 min
3/15 5-min stretch Swimming 75 min
3/17 10-min yoga Yoga 40 min
3/19 5-min stretch Brisk walking 40 min
TOTAL Activity Minutes 420
Remember the 420-minute minimum. _____________Total
Section 4: Reflection
FlexibilityExplain how the stretches became easier each time that you performed
Reflection them. How did these stretches affect your muscles during physical
Question: activities completed after stretching?
Answer The stretches became easier as my muscles adapted and became
more flexible. Repeating stretches gave me a better range of
motion, reducing stiffness.
Muscular Based on your workout, what muscles do you think are the strongest,
Strength and and which muscles need the most work? Explain your answer.
Endurance
Reflection
Question:
Answer My leg muscles are the strongest because of consistent skating,
swimming and walking, however my upper body muscles need
improvement.
Physical Activity Have you made any adjustments to your workout routine to increase
Reflection your activity level and improve your achievements? What adjustments
Question: will you make to continue to improve your results?
Answer I have added more strength training and adding ore endurance
activities. In the future, I wil add 5-10 minutes to my skating and
swimming sessions, while also adding more squats, lunges and
Unless Otherwise Noted All Content © 2023 Florida Virtual School. FlexPoint Education
Cloud™ is a trademark of Florida Virtual School.
push ups.
Physical Activity Reflection Chart
Using your activities as examples, reflect on your use of skill-related fitness elements by
completing the chart below (Sample in Yellow):
Skill-Related Activity Explanation
Element
Agility Wiffle Ball I can adjust quickly to where the ball is hit to catch it.
Skill-Related Activity Explanation
Element
Agility Skating I have to quickly change directions and adjust to different
speeds
Balance Yoga Holding poses takes core control and stability
Coordination Swimming Coordinating arm and legs movements is portent for
efficiency
Power Burpees Jumps builleg and core power
Reaction Time Skating Reacting to obstacles and turns improves reaction time
Speed Brisk Walking Walking at a fast pace increases my cardiovascular
endurance
Unless Otherwise Noted All Content © 2023 Florida Virtual School. FlexPoint Education
Cloud™ is a trademark of Florida Virtual School.
