Module Five 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 Five Wellness Plan assignment.

Section 1: Fitness Assessments

Complete the following steps on the chart below:

Step 1

Complete Column B. Use your results from the Module 4 Wellness Plan Fitness Assessments.

Step 2

Complete Column C. Use your current results from the Module 5 Wellness Plan Fitness Assessments.

Column A Column B Column C

Activity Module 4 Module 5

Wellness Plan Results Wellness Plan Results

Mile Run/Walk 9:40 minutes 9:30 minutes

Body Mass Index 19:20 19:20

Aerobic Capacity 41:50 41:50

Curl-ups 30 35

Push-ups 27 30

Trunk Lift 7.9 inch 7.10 inch

Sit and Reach 7.3 7.4

Fitness Assessment Reflection Chart:

Some athletes choose to use supplements and performance-enhancing drugs in hopes of gaining an edge over their
opponents. Research and describe at least three risks of using anabolic steroids and other performance-enhancing drugs.
Complete the chart with your findings.

Sample:

Risk Description Link to Source

Severe Acne Steroids cause the skin to secrete www.sitename.net

more oils and lead to acne.

Answer:
Risk Description Link to Source
Liver disorders Steroids cause decreased levels of https://www.ucsf.edu
HDL which can lead to liver
damage, liver disease, and tumors.

Bad cholesterol level Steroids decrease your HDL-C and https://clinmedjournals.org/

increase your LDL-C which causes
bad cholesterol and can lead to
strokes or heart attacks.

Heart disorders Steroids cause plaque build up in https://archives.drugabuse.gov/

the arteries which can lead to
coronary artery disease or heart
disease.

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.
Flexibility Exercises/Muscle Stretched Day 1 Day 2

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

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

Lying Quad Stretch Quadriceps 3  15 3   15

 6/4  6/6
seconds seconds

Modified Hurdler's Stretch Hamstrings 3   15 3   15

 6/4  6/6
seconds seconds

Upper Back & Torso Stretch Trapezius 3   15 3   15

 6/4  6/6
seconds seconds

Calf Stretch Gastrocnemius 3   15 3   15

 6/4  6/6
seconds seconds

Lower Back Stretch Latissimus Dorsi 3   15 3   15

 6/4  6/6
seconds seconds

Chest/ Bicep Stretch Pectoralis/ Biceps 3   15 3   15

 6/4  6/6
seconds seconds

Shoulder/ Tricep Stretch Trapezius/ Deltoids 3   15 3   15

 6/4  6/6
seconds seconds

Lying Abdominal Stretch Abdominal 3   15 3   15

 6/4  6/6
seconds seconds
Flexibility Reflection Question:

Discuss which of the static stretches is most effective for you and which is least effective.

Answer: Lying abdominal is probably the most effective for me while the calf stretch is probably the least
effective for me.

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
Worked (Weight)
Squats Quadriceps 8/3 3 8 20 lbs.

Day 1 Day 2

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

Worked sets reps (Weight) sets reps (Weight)

Squats Quadriceps 6/1 4 12 8lbs 6/3 4 12 8 lbs

Push-ups Pectoralis 6/1 4 8 body 6/3 4 8 body weight

weight

Bridges Hamstrings 6/1 4 8 none

Pull-ups Latissimus 6/3 4 8 body weight

Dorsi

Calf Raises Gastrocnemius 6/1 4 8 none

Chair Dip Triceps 6/1 4 8 none 6/3 4 8 none

Curls Biceps 6/1 4 10 6 lbs. 6/3 4 10 6 lbs.

Crunches Abdominal 6/1 4 10 none 6/3 4 10 none

Muscular Strength and Endurance Reflection Chart:

Alcohol, tobacco, and drugs negatively impact physical and mental health. Use the chart below to list two risks associated
with each substance.

Sample:

Substance Risk One Risk Two

Club Drugs Club drugs can cause confusion Club drugs can cause loss of
and clouded judgement. consciousness, leaving the user
vulnerable to harm.

Answer:
Substance Risk One Risk Two
Alcohol Alcohol can cause slowed reflexes, Alcohol can cause damage to the
reduced coordination and slowed frontal lobes of the brain after
reaction time. chronic use.

Tobacco Tobacco can increase the risk of Tobacco can cause lung diseases
heart attack and heart disease. like bronchitis and lung cancer.

Stimulants Excessive doses of stimulants can Stimulants can cause membrane

cause death from heart failure. damage in the nose.

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.

Activity Minutes without

Date Warm-up Physical Activity
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 Roller blading–3 miles 35 minutes

1/5 5-minute jog Surfing 2 hours

6/6 None Swimming in the ocean 3 hours

6/7 Stretching Bowling 3 games 3 hours

6/7 None Skateboarding 4 miles 80 min

6/6 Stretching Playing soccer 60 min

6/6 None Skateboarding 80 min

6/5 5-min stretch Walking 60 min

6/4 Stretching Jog/walk 30 min

 TOTAL Activity Minutes 🡪 670 minutes
Remember the 420-minute minimum
Physical Activity Reflection Chart:

Many physical activities offer a chance to interact with others as teammates, training partners, or opponents. Describe
one specific way you used appropriate personal, social, and ethical behavior while participating in physical activities this
week. Use your examples to complete the chart:

Sample:

Behavior Activity Explanation

Ethical Golf I hit the ball out of play and assessed

a penalty on myself.

Answer:
Behavior Activity Explanation

Personal Walking Walking late at night helps me clear

my mind and look over my day, it
also helps me with my insomnia.

Social Longboarding I skate with one or two of my friends

weekly and we go around our
 neighborhoods and nearby stores
greeting people and making
conversation with people our age.

Ethical Bowling I didn’t listen to my coach and spoke

out of turn and I realized not to do
that and respect them more.

Physical Activity Reflection Question:

Describe any changes in your activity level and choices you made this week that account for any differences in your
Module Four and Module Five results. What specific changes can you make to continue to improve the average daily
movement?

Answer: I did activities a lot longer than what I would normally be doing. I was also running and walking a lot
more than I would usually do weekly.

Module Five Wellness Plan Grading Rubric

  Excellent Good Needs Improvement Poor

Section 1: 36–40 points 32–35 points 25–31 points 0–24 points

Fitness
Assessment ● Fitness ● Fitness ● Fitness ● Fitness
Results for: assessment assessment assessment results assessment
• Module 4 results are results are are recorded. results are
• Module 5 recorded. recorded. ● Reflection recorded.
 ● Reflection ● Reflection responses are ● Reflection
question responses are complete but responses are
responses are adequately lacking detail and incomplete or
complete and detailed and support. inaccurate.
supported. supported.
Section 2: 45–50 points 40–44 points 30–39 points 0–29 points
Flexibility Log
● At least two days ● More than one ● At least one day ● Less than one
of stretching are day of stretching of stretching is day of stretching
recorded. is recorded. recorded. is recorded.
● All eight ● At least six ● At least four ● Less than four
stretching stretching stretching activities stretching
activities are activities are are recorded each activities are
recorded each recorded each day. recorded each
day. day. ● Some stretches day.
● All stretches are ● Most stretches are held an ● Few stretches
held an are held an appropriate length are held an
appropriate length appropriate length of time. appropriate
of time. of time. ● Reflection length of time.
● Reflection ● Reflection responses are ● Reflection
question responses are complete but responses are
responses are adequately lacking detail and incomplete or
complete and detailed and support. inaccurate.
supported. supported.
Section 3: 45–50 points 40–44 points 30–39 points 0–29 points
Muscular
Strength and ● All 10 muscles ● At least eight ● At least six ● Less than four
Endurance Log are exercised at muscles are muscles are muscles are
least two days. exercised at least exercised at least exercised at least
● All muscles are two days. two days. two days.
rested for at least ● All muscles are ● Most muscles are ● Few muscles are
48 hours between rested for at least rested for at least rested 48 hours
workouts. 48 hours between 48 hours between between
 ● Appropriate reps, workouts. workouts. workouts.
sets, and ● Appropriate reps, ● Appropriate reps, ● Appropriate reps,
resistance used sets, and sets, and sets, and
for all exercises. resistance are resistance are resistance used
● Reflection used for most used for some for few exercises.
question exercises. exercises. ● Reflection
responses are ● Reflection ● Reflection responses are
complete and responses are responses are incomplete or
supported. adequately complete but inaccurate.
detailed and lacking detail and
supported. support.
Section 4: 63–70 points 54–62 points 43–53 points 0–42 points
Physical Activity
Log ● All exercises are ● Most exercises ● Some exercises
YOU ARE moderate to are moderate to are moderate to ● Few exercises
REQUIRED TO vigorous intensity. vigorous intensity. vigorous intensity. are moderate to
LOG EACH ● At least 420 ● At least 385 ● At least 350 vigorous intensity,
WEEK YOU ARE activity minutes activity minutes activity minutes are or intensity is not
IN THE COURSE are recorded. are recorded. recorded. indicated.
● All exercises are ● All exercises are ● Some exercise ● At least 315
dated as daily or dated as daily or dates listed are not activity minutes
every other day. every other day. in an effective are recorded.
● At least three ● Most exercise pattern. ● Few exercise
different exercises dates are listed ● At least two dates listed are in
have been logged, and are not in an different exercises an effective
including specific effective pattern. have been logged, pattern.
exercises when ● At least three including specific ● One type of
required. different exercises exercises when exercise has
● Reflection have been logged, required. been logged,
question including specific ● Reflection including specific
responses are exercises when responses are exercises when
complete and required. complete but required.
supported. ● Reflection lacking detail and ● Reflection
 responses are support. responses are
adequately incomplete or
detailed and inaccurate.
supported.

Total Points Possible: 210 points