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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 Two Wellness Plan assignment.
Step1
Complete Column B. Use the original results from your 01.03 Fitness Assessments.
Step 2
Complete Column C. Use your results from the Module 1 Wellness Plan Fitness Assessments.
Step 3
Complete Column D. Use your current results from the Module 2 Wellness Plan Fitness Assessments.
Mile Run/Walk
Aerobic Capacity
Curl-ups
Push-ups
Trunk Lift
**Please save these results, as you will need to include them for future Wellness Plans in the course.
Explain the effects of exercises on your health-related components of fitness (flexibility, muscular strength and endurance,
cardiovascular, and body composition) since beginning this course.
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 stretching exercises.
# of # of
Flexibility Exercises Muscle Stretched Dates Time Dates Time
Repetitions Repetitions
Lower Back Stretch Latissimus Dorsi
Explain how the stretches become easier each time that you performed them. How did these stretches affect your
muscles during physical activities completed after stretching?
Answer:
Please refer to Video Gallery in the course for demonstrations of how to perform the muscle exercises.
Sample:
Exercise Muscle Worked Dates # of sets # of reps Resistance (Weight)
Squats Quadriceps 8/3 3 8 20 lbs.
Day 1 Day 2
Exercise Muscle Worked Dates # of sets # of reps Resistance (Weight) Dates # of sets # of reps Resistance (Weight)
Squats Quadriceps
Push-ups Pectoralis
Bridges Hamstrings
Latissimus
Pull-ups
Dorsi
Curls Biceps
Day 1 Day 2
Crunches Abdominal
Based on your workout, what muscles do you think are the strongest and which muscles need the most work? Explain
your answer.
Answer:
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-up times.
Keep adding rows to show all of your activities.
Sample:
Agility
Balance
Coordination
Power
Reaction Time
Skill-Related Element Activity Explanation
Speed
Have you made any adjustments to your workout routine to increase your activity level and improve on your
achievements? What adjustments will you make to continue to improve your results?
Answer:
Excellent Good Needs Improvement Poor
ARE IN THE minutes are recorded. minutes are recorded. minutes are recorded. indicated.
COURSE All exercises are dated All exercises are Some exercise dates At least 315
as daily or every other dated as daily or listed are not in an activity minutes
day. every other day. effective pattern. are recorded.
At least three different Most exercise dates At least two different Few exercise
exercises have been are listed and are not exercises have been dates listed are in
logged, including in an effective pattern. logged, including an effective
specific exercises when At least three specific exercises pattern.
required. different exercises when required. One type of
Reflection chart have been logged, Reflection chart exercise has been
responses are including specific responses logged, including
complete and exercises when are complete but specific exercises
supported. required. lacking detail and when required.
Reflection chart support. Reflection chart
responses responses are
are adequately incomplete or
detailed and inaccurate.
supported.