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 01.03 Fitness Assessments.

Step 2

Complete Columns C and D. Use your results from the Module 1 and 2 Wellness Plan Fitness Assessments.

Step 3

Complete Column E. Use your current results from the Module 3 Wellness Plan Fitness Assessments.

Column A Column B Column C Column D Column E

Activity Lesson 01.03 Module 1 Module 2 Module 3

Column A Column B Column C Column D Column E

Baseline Results Wellness Plan Wellness Plan Wellness Plan

Results Results Results

Mile Run/Walk

Body Mass Index

Aerobic Capacity

Curl-ups

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 Questions:

What areas of fitness show an improvement through these fitness assessments, and what activities do you think
contributed to these improvements?
 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 stretches.

Flexibility Exercises/Muscle Stretched Day 1 Day 2

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

EXAMPLE EXAMPLE 8/3 2 15 seconds 8/5 2 15 seconds

       
Modified Hurdler's Stretch Hamstrings        

       
       
Lower Back Stretch Latissimus Dorsi        
Flexibility Exercises/Muscle Stretched Day 1 Day 2

Chest/ Bicep Stretch Pectoralis/        

Shoulder/ Tricep Stretch Trapezius/        
Lying Abdominal Stretch Abdominal        

Flexibility Reflection Questions:

What stretches are easiest for you, and which are the most challenging? How does this relate to the activities you
complete regularly on your activity log?

Answer:

Section 3: Muscular Strength and Endurance Log

Complete the chart below. Remember:

 Exercises listed should show an increase from your previous plan to show your growth. If you completed
3 sets of 8 for the last Wellness Plan, then 3 sets of 10 would be an increase for this plan.
 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 sets # of reps Resistance (Weight)

Worked

Squats Quadriceps 8/3 3 8 20 lbs.

Dates Day 1 Day 2

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

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

Squats Quadriceps

Push-ups Pectoralis

Bridges Hamstrings

Pull-ups Latissimus Dorsi

Calf Raises Gastrocnemius

 Dates Day 1 Day 2

Chair Dip Triceps

Curls Biceps

Crunches Abdominal

Muscular Strength and Endurance Reflection Questions:

1. What change to your routine have you made since starting? How has it affected your workouts?

Answer:

2. Search the internet for one positive and one negative example of health and fitness advertisements. Reflect on each
example by completing the chart below:

Web Address Description Advertising Explanation of Impact

What is the ad Technique
selling? What is
the message?

Sample www.yoursite.net This ad is selling Scientific Evidence By stating that “7 out of 10 doctors
Medishakes and recommend MediShake for optimum
 Web Address Description Advertising Explanation of Impact
What is the ad Technique
selling? What is
the message?

shows a picture health,” this ad convinces the buyer that this

of the shake with product is backed up by scientific facts.
statistics.

Positive
Example

Negative
Example

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-ups. Keep
adding rows to show all of your activities. The first five rows are completed as a sample only.

Date Warm-up Physical Activity Activity Minutes without

Warm-up

12/25 5-minute jog 3-mile run 30 minutes

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

12/26 None or NA Mowing the lawn 45 minutes

12/27 Stretching 2-mile bike ride 30 minutes

12/28 Stretching Horseback riding 2 hours

12/29 Stretching Ice-skating 90 minutes

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

TOTAL Activity Minutes 

Remember the 420-minute minimum

Physical Activity Reflection Questions:

1. What was your favorite activity completed in this activity log? What muscles are used in this activity, and what
components of health-related fitness does it involve?
 Answer:

2. 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:

Module Three Wellness Plan Grading Rubric

Excellent Good Needs Improvement Poor

Section 1: Fitness 36–40 points 32–35 points 25–31 points 0-24 points
Assessment
 Fitness assessment  Fitness assessment  Fitness assessment  Fitness assessment
Results for:
results are recorded. results are recorded. results are recorded. results are recorded.
Lesson 01.03  Reflection question  Reflection responses  Reflection responses are  Reflection responses
responses are are adequately complete but lacking are incomplete or
Module 1 inaccurate.
complete and detailed and detail and support.
Module 2 supported. supported.
Module 3

Section 2: 45-50 points 40-44 points 30-39 points 0-29 points

 Excellent Good Needs Improvement Poor

Flexibility Log  At least two days of  More than one day of  At least one day of  Less than one day of
stretching are recorded. stretching is recorded. stretching is recorded. stretching is recorded.
 All eight stretching  At least six stretching  At least four stretching  Less than four
activities are recorded activities are recorded activities are recorded stretching activities are
each day. each day. each day. recorded each day.
 All stretches are held  Most stretches are held  Some stretches are held  Few stretches are held
an appropriate length of an appropriate length of an appropriate length of an appropriate length
time. time. time. of time.
 Reflection question  Reflection responses  Reflection responses are  Reflection responses
responses are are adequately complete but lacking are incomplete or
complete and detailed and detail and support. inaccurate. 
supported.  supported. 

Section 3: Muscular 45-50 points 40-44 points 30-39 points 0-29 points
Strength and
Endurance Log  All eight muscles are  At least six muscles  At least four muscles  Less than four
exercised at least two are exercised at least are exercised at least muscles are exercised
days. two days. two days. at least two days.
 All muscles are rested  All muscles are rested  Most muscles are rested  Few muscles are
for at least 48 for at least 48 hours for at least 48 hours rested 48 hours
hours between between workouts. between workouts. between workouts.
workouts.  Appropriate reps, sets,  Appropriate reps, sets,  Appropriate reps, sets,
 Appropriate reps, sets, and resistance are used and resistance are used and resistance used
 Excellent Good Needs Improvement Poor

and resistance used for most exercises. for some exercises. for few exercises.

for all exercises.    Reflection responses  Reflection responses are  Reflection responses
 Reflection question are adequately complete but lacking are incomplete or
responses are detailed and detail and support.  inaccurate. 
complete and supported.
supported. 

Section 4: Physical 72–80 points 64–71 points 51–63 points 0–50 points
Activity Log
 All exercises are  Most exercises are  Some exercises are  Few exercises are
YOU ARE
moderate to vigorous moderate to vigorous moderate to vigorous moderate to vigorous
REQUIRED TO LOG
EACH WEEK YOU
intensity. intensity. intensity. intensity, or intensity is
ARE IN THE  At least 420 activity  At least 385 activity  At least 350 activity not indicated.
COURSE minutes are recorded. minutes are recorded. minutes are recorded.  At least 315 activity
 All exercises are dated  All exercises are dated  Some exercise dates minutes are recorded.
as daily or every other as daily or every other listed are not in an  Few exercise dates
day. day. effective pattern. listed are in an
 At least three different  Most exercise dates  At least two different effective pattern.
exercises have been are listed and are not in exercises have been  One type of exercise
logged, including an effective pattern. logged, including specific has been logged,
specific exercises when  At least three different exercises when required. including specific
required. exercises have been  Reflection responses are exercises when
logged, including complete but lacking required.
 Excellent Good Needs Improvement Poor

 Reflection question specific exercises when detail and support.  Reflection responses
responses are required. are incomplete or
complete and  Reflection responses inaccurate.
supported. are adequately
detailed and
supported.

Total Points Possible: 220 points