Module Three Wellness Plan

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Fill in all logs and answer the reflection questions completely with supporting details
for sections 1-5. 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 Module 1 Module 2 Module 3

01.03
Wellness Wellness Wellness
Baseline Plan Results Plan Results Plan Results
Results

Mile Run/Walk 22 minutes and 11 minutes and 9 minutes and 9 minutes

79 seconds 24 seconds 50 seconds
Column A Column B Column C Column D Column E

Body Mass 20.94 20.77 21.9 22.7

Index

Aerobic 64.56 39.81 41.8 40.3

Capacity

Curl-ups 25 curl-ups 39 curl-ups 50 curl-ups 51 curl-ups

Push-ups 6 pushups 15 pushups 23 pushups 25 pushups

Trunk Lift 9 inches 11.5 inches 11.5inches 11.7 inches

Sit and Reach 7.5 inches 10 inches 10.3 inches 10.8 inches

**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: With the help of these exercises, I could increase my range of flexibility, prevent
injuries, build muscle, and achieve the goal of finishing this course in good physical and mental
shape, as my mental health has also improved.

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.

Date #1 Date #2

_________ ___________

# of # of
Flexibility Muscle
Repetitio Time Repetit Time
Exercises Stretched
ns ions

15 15
EXAMPLE EXAMPLE 2 second 2 second
s s

Lying Quad Quadriceps  4  27  3  30

Stretch seconds seconds

Modified  19  29

Hurdler's Hamstrings  4  4
seconds seconds
Stretch

Upper Back Trapezius  4  23  4  30

& Torso seconds seconds
Stretch
 27  19
Calf Stretch Gastrocnemius  4  4
seconds seconds

Lower Back Latissimus  4  30  4  30

Stretch Dorsi seconds seconds

Chest/Bicep Pectoralis/  30  28

 4  4
Stretch Biceps seconds seconds
 Date #1 Date #2

_________ ___________

Shoulder/ Trapezius/  23  18

4   4
Tricep Deltoids seonds seocnds
Stretch

Lying  19  30

Abdominal  4  4
Abdominal seconds seconds
Stretch

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: The most accessible stretch for me would be the lying abdominal stretch
The most challenging stretch for me would be the chest/bicep stretch.

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 Muscle Dates # of # of Resistance Dates # of # of Resistance

Worked sets reps (Weight) sets reps (Weight)

Squats Quadriceps 11/1 2 8 10lbs 11/10 3 10 15lbs

11/2 2 10 Body 11/11 3 9 10lbs

Push-ups Pectoralis
weight

11/3 3 5 15lbs 11/12 2 9 Body

Bridges Hamstrings
weight

Latissimus 11/4 3 7 Body 11/12 3 5 Body

Pull-ups
Dorsi weight weight

Calf Gastrocnemiu 11/5 2 10 Body 11/13 3 6 Body

Raises s weight weight

11/6 2 10 15lbs 11/13 3 8 Body

Chair Dip Triceps
weight
 Dates Day 1 Day 2

Curls Biceps 11/7 3 10 10lbs 11/13 3 8 15lbs

11/8 3 5 Body 11/14 2 10 10lbs

Crunches Abdominal
weight

Muscular Strength and Endurance Reflection Questions:

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

Answer: I increased the number of sets and reps on the second day to push
myself to another level. It has affected my workouts by making me get a higher
result

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 Descripti Advertisi Explanati

on ng on of
What is Techniqu Impact
the ad e
selling?
What is
the
message
?

Sample www.yoursite.net This ad Scientific By stating

sells Evidence that “7 out
Medishake of 10
doctors
s and
recommen
shows a d
picture of MediShake
 Web Address Descripti Advertisi Explanati
on ng on of
What is Techniqu Impact
the ad e
selling?
What is
the
message
?

the shake for

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

Positiv https://www.blinkfitness.com/ This ad is Plain folks They state on

e selling a their website
Exampl gym that you
e membership, should look
showing that good on the
everybody is outside and
welcome no feel good on
matter what the inside.
they are.

Negativ https:// This ad Bandwagon Because the

e www.healthclubmanagement.co.uk/health- advertises model for
Exampl club-management-news/Protests-planned- weight loss the
e over-Beach-body-ready-tube-advert/ products, advertiseme
315478 and while nt is a
doing this, woman
they feature wearing a
a question bikini with
 Web Address Descripti Advertisi Explanati
on ng on of
What is Techniqu Impact
the ad e
selling?
What is
the
message
?

stating, a "beach
¨Are you body," it is
Beach evident that
Body this
Ready? advertiseme
nt includes
body
shaming of
other
women.
This
advertiseme
nt would
not be the
most
hospitable
to everyone,
so it would
hurt people.

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

TOTAL Activity Minutes  451 minutes

Remember the 420-minute minimum

Physical Activity Reflection Questions:

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: Swimming would be my favorite. Your shoulders and arms are mainly
used in swimming.

Section 5: Fitness Tracker Data

You have two options to complete this section.

Choose Option A OR Option B:

A. If you have a fitness tracker, such as MOVBand, Fitbit, iPhone Health App, etc.,
please include a screen shot of your results here AND use your results to fill out the
chart:

 Average daily moves this week = Total number of physical activity minutes
for the last 7 days x 26.19
 Percent toward my goal this week = Total average daily moves ÷ 12,000
 Total moves this week = Total number of physical activity minutes for the
last 7 days x 183.33
 Module 1 Module 2 Module 3

Wellness Plan Wellness Plan Wellness Plan

Results Results Results

Average Daily 2016.63 4034.92 5085.9

Moves This Week

% Toward My Goal 0.2345 1.07 2.4

This Week

Total Moves This 14116.41 20789 26945

Week

B. If you do not have a Fitness Tracker, you may complete the chart below using the
following formula:

 Average daily moves this week = Total number of physical activity minutes
for the last 7 days x 26.19
 Percent toward my goal this week = Total average daily moves ÷ 12,000
 Total moves this week = Total number of physical activity minutes for the
last 7 days x 183.33

Module 1 Module 2 Module 3

Wellness Plan Wellness Plan Wellness Plan

Results Results Results

Average Daily
Moves This Week

% Toward My Goal
This Week
 Module 1 Module 2 Module 3

Wellness Plan Wellness Plan Wellness Plan

Results Results Results

Total Moves This

Week

Fitness Tracker Reflection Question:

Based on these values, how do you feel about your activity level and daily moves?
What actions can you take to continue to improve the average daily moves?

Answer: I would not add anything.

Module Three Wellness Plan Grading Rubric

Excellent Good Needs Poor
Improvement

Section 1: 18-20 points 16-17 points 13-15 points 0-12 points

Fitness
Assessment  Fitness  Fitness  Fitness  Fitness
assessment assessment assessment assessment
Results for: results are results are results are results are
Lesson 01.03 recorded. recorded. recorded. recorded.
 Reflection  Reflection  Reflection  Reflection
Module 1 question responses are responses are responses are
Module 2 responses are adequately complete but incomplete
Module 3 thoughtfully detailed and lacking detail or
detailed and supported. and support. inaccurate.
supported.

Section 2: 40-45 points 36-39 points 28-35 points 0-27 points

Flexibility Log
 At least two  More than  At least one  Less than
days of one day of day of one day of
stretching are stretching is stretching is stretching is
 Excellent Good Needs Poor
Improvement

recorded. recorded. recorded. recorded.

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

Section 3: 40-45 points 36-39 points 28-35 points 0-27 points

Muscular
Strength and  All eight  At least six  At least four  Less than
Endurance muscles are muscles are muscles are four muscles
Log exercised at exercised at exercised at are exercised
least two days. least two days. least two days. at least two
 All muscles  All muscles  Most muscles days.
are rested for are rested for are rested for at  Few muscles
at least 48 at least 48 least 48 hours are rested 48
hours between hours between between hours
workouts. workouts. workouts. between
 Appropriate  Appropriate re  Appropriate workouts.
reps, sets, and ps, sets, and reps, sets, and  Appropriate
resistance resistance are resistance are reps, sets,
used for all used for most used for some and
exercises.   exercises. exercises. resistance
 Reflection  Reflection  Reflection used for few
question responses are responses are exercises.
responses are adequately complete but  Reflection
thoughtfully detailed and
 Excellent Good Needs Poor
Improvement

detailed and supported. lacking detail responses are

supported.  and support.  incomplete
or
inaccurate. 

Section 4: 45-50 points 40-44 points 30-39 points 0-29 points

Physical
Activity Log  All exercises  Most exercise  Some exercises  Few exercises
are moderate s are moderate are moderate to are moderate
YOU ARE
REQUIRED TO
to vigorous to vigorous vigorous to vigorous
LOG EACH intensity. intensity. intensity. intensity, or
WEEK YOU  At least 420  At least 385  At least 350 intensity is not
ARE IN THE activity minutes activity activity minutes indicated.
COURSE are recorded. minutes are are recorded.  At least 315
 All exercises recorded.  Some exercise activity
are dated as  All exercises dates listed are minutes are
daily or every are dated as not in an recorded.
other day. daily or every effective  Few exercise
 At least three other day. pattern. dates listed
different  Most exercise  At least are in an
exercises have dates are listed two different effective
been logged, and are not in exercises have pattern.
including an effective been logged,  One type of
specific pattern. including exercise has
exercises when  At least three specific been logged,
required. different exercises when including
 Reflection exercises have required. specific
question been logged,  Reflection exercises
responses are including responses are when
thoughtfully specific complete but required.
detailed and exercises lacking detail  Reflection
supported. when required. and support. responses are
 Reflection incomplete
responses are or
adequately inaccurate.
 Excellent Good Needs Poor
Improvement

detailed and
supported.

Section 5: 36-40 points 32-35 points 25-31 points 0-24 points

Fitness
Tracker Data  Average daily  Average daily  Average daily  One or more
moves, percent moves, moves, percent of the fitness
toward goal, percent toward toward goal, tracker data is
and total goal, and total and total moves missing.
moves for the moves for the for the week are  Reflection
week are week are recorded and at responses are
recorded and recorded and least 70% incomplete
at least 90% at least 80% completed. or
completed. completed.  Reflection inaccurate.
 Reflection  Reflection responses are
question responses are complete but
responses are adequately lacking detail
thoughtfully detailed and and support.
detailed and supported.
supported.

Presentation 18-20 points 16-17 points 13-15 points 0-12 points

 Plan format  One or two  Three errors in  Four or more

is properly errors in plan plan format. errors in plan
followed. format.  Some response format.
 All responses  Most response s are in the form  Few
are in the form s are in the of complete responses are
of complete form of sentences. in the form of
sentences. complete  Three spelling complete
 No spelling sentences. errors. sentences.
errors.  One or two  Four or more
spelling errors. spelling
errors.

Total Points Possible: 220 points