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

# of # of
Muscle
Flexibility Exercises Dates Repetition Time Dates Repetition Time
Stretched
s s

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

Lying Quad Stretch Quadriceps 2 2

12/28 15 sec 12/29 15 sec
Flexibility Exercises/Muscle Stretched Day 1 Day 2

Modified Hurdler's Stretch Hamstrings 12/28 2 12/29 2

15 sec
15 sec

2 2
Upper Back & Torso Stretch Trapezius 12/28 12/29
15 sec 15 sec

Calf Stretch Gastrocnemius 12/28 2 12/29 2

15 sec 15 sec

Latissimus 2 2
Lower Back Stretch 12/28 12/29 15 sec 15
Dorsi 15 sec
sec

Chest/ Bicep Stretch Pectoralis/ 12/28 2 12/29 2

Biceps 15 sec 15 sec

Shoulder/ Tricep Stretch Trapezius/ 12/28 2 12/29 2

15 sec 15 sec
Deltoids

2 2
Lying Abdominal Stretch Abdominal 12/28 12/29
15 sec 15 sec

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 12/30 2 10 10 (weights) 12/31 3 10 10 (weights)

12/30 2 8 190 12/31 3 8 190

Push-ups Pectoralis

12/30 2 4 190 12/31 3 4 190

Bridges Hamstrings

12/30 2 4 190 12/31 3 4 190

Pull-ups Latissimus Dorsi

Calf Raises Gastrocnemius 12/30 2 8 10 (Weights) 12/31 3 8 10

 Dates Day 1 Day 2

12/30 2 8 190 12/31 3 8 190

Chair Dip Triceps

12/30 2 4 190 12/31 3 4 190

Curls Biceps

12/30 2 10 190 12/31 3 10

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
shows a picture optimum health,” this ad convinces
the buyer that this product is
of the shake with
backed up by scientific facts.
statistics.

Positive Example https://www.blinkfitness.com This ad is In the ad it utilizes normal

Plain
selling a gym people that include all sizes.
Folks
membership By using this it allows people
and it shows to enjoy themselves while
how all sizes working out in a gym.
are able join
no matter

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

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

12/31 Streching Planet fitness 2hrs

1/1 jog Swim team 2 hours

1/2 none Jump rope 20 min

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

TOTAL Activity Minutes →

Remember the 420-minute minimum

4hrs 20 min

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: My favorite activity would be my off-season dance practice because I love dancing. In this
activity

I used my cardiorespiratory muscles. It allowed me to use my coordination skills as well as to track my

HR.
 2. Based 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 as if my level of activity is very high and to improve my daily movements even more I
could

take a morning walk in the neighborhood everyday

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
Lesson 01.03 • Reflection question • Reflection responses • Reflection responses recorded.
responses are are adequately are complete but • Reflection
Module 1 complete and detailed and lacking detail and responses are
Module 2
supported. supported. support. incomplete or
Module 3 inaccurate.
 Excellent Good Needs Improvement Poor

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

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

Section 3: 45-50 points 40-44 points 30-39 points 0-29 points

Muscular Strength
and Endurance • All eight muscles are • At least six muscles • At least four muscles • Less than four
Log exercised at least two are exercised at least are exercised at least muscles are
days. two days. two days. exercised at least
• All muscles are • All muscles are • Most muscles are two days.
rested for at least 48 rested for at least 48 rested for at least 48
 Excellent Good Needs Improvement Poor

hours between hours between hours between • Few muscles are

workouts. workouts. workouts. rested 48 hours
• Appropriate reps, • Appropriate reps, • Appropriate reps, sets, between workouts.
sets, and resistance sets, and resistance and resistance are • Appropriate reps,
used for all are used for most used for some sets, and resistance
exercises. exercises. exercises. used for few
• Reflection question • Reflection responses • Reflection responses exercises.
responses are are adequately are complete but • Reflection
complete and detailed and lacking detail and responses are
supported. supported. support. incomplete or
inaccurate.

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
REQUIRED TO
LOG EACH WEEK intensity. intensity. intensity. vigorous intensity,
YOU ARE IN THE • At least 420 activity • At least 385 activity • At least 350 activity or intensity is not
COURSE minutes are recorded. minutes are minutes are recorded. indicated.
• All exercises are recorded. • Some exercise dates • At least 315 activity
dated as daily or • All exercises are listed are not in an minutes are
every other day. dated as daily or effective pattern. recorded.
• At least three every other day. • At least two different
different exercises exercises have been
 Excellent Good Needs Improvement Poor

have been logged, • Most exercise dates logged, including • Few exercise dates
including specific are listed and are not specific exercises listed are in an
exercises when in an effective when required. effective pattern.
required. pattern. • Reflection responses • One type of
• Reflection question • At least three are complete but exercise has been
responses are different exercises lacking detail and logged, including
complete and have been logged, support. specific exercises
supported. including specific when required.
exercises when • Reflection
required. responses are
• Reflection responses incomplete or
are adequately inaccurate.
detailed and
supported.

Total Points Possible: 220 points