Module Two 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 Two Wellness Plan
assignment.
Section 1: Fitness Assessments
Complete the following steps on the chart below:
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.
Column A Column B Column C Column D
Activity Lesson 01.03 Module 1 Module 2
Fitness Wellness Plan Wellness Plan
Assessment Results Results
Results
Mile Run/Walk 11:20 minutes 10:56 minutes 10:27 minutes
Body Mass Index 24.14 24.14 24.33
Aerobic Capacity 37.02 37.36 37.75
Curl-ups 16 curl-ups 20 curl-ups 30 curl-ups
Push-ups 7 push ups 12 push ups 18 push ups
Trunk Lift 11 inches 11 inches 12 inches
Sit and Reach 11 inches (left and 12 inches (right); 11 12 inches (right and
right) inches (left) left)
**Please save these results, as you will need to include them for future Wellness Plans
in the course.
Fitness Assessment Reflection Question:
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: My muscular strength has increased a lot ever since I started doing the
exercises. The endurance on my arm has got a lot better, as I can do a lot more push
ups than when I started. When I go out for my daily jog, it isn’t difficult to breath when
running.
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 Day 1 Day 2
Stretched
Flexibility Exercises
Muscle Stretched
Dates
# of Repetitions
Time
Dates
# of Repetitions
Time
EXAMPLE
EXAMPLE
8/3
15 seconds
8/5
15 seconds
Lying Quad Stretch
Quadriceps
Modified Hurdler's Stretch
Hamstrings
Upper Back & Torso Stretch
Trapezius
Calf Stretch
Gastrocnemius
Lower Back Stretch
Latissimus Dorsi
Chest/ Bicep Stretch
Pectoralis/ Biceps
Shoulder/ Tricep Stretch
Trapezius/ Deltoids
Lying Abdominal Stretch
Abdominal
Flexibility Reflection Questions:
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: After stretching, it really helped me move my legs with more ease. Doing
splits or high jumps weren’t as hard now that my muscles were stretched. Each time I
did the stretch, I felt that it was much easier and less tense than the first time.
Section 3: Muscular Strength and Endurance Log
Complete the chart below. Remember:
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 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
Pull-ups
Latissimus Dorsi
Calf Raises
Gastrocnemius
Chair Dip
Triceps
Curls
Biceps
Crunches
Abdominal
Muscular Strength and Endurance Reflection Question:
Based on your workout, what muscles do you think are the strongest and which muscles need
the most work? Explain your answer.
Answer: The strongest muscle I think I have is my leg muscles. In dance class, we
always train our legs everyday to enhance more strength. I think the muscle I still need
to work on is my arm muscles. When I was doing push-ups, my arms by the 18 push up
were shaking as they couldn’t continue anymore.
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-up times. Keep adding rows to show all of your
activities.
The first five rows are completed as a sample only.
Activity Minutes
Date Warm-up Physical Activity
without Warm-up
12/25 5-min stretch 2-mile walk 30 min
12/26 5-min jog 4-mile run 45 min
12/27 5-min stretch Basketball 60 min
practice
12/28 15-min stretch Cheerleading– 180 min
state
championship
12/31 5-min stretch 3-mile bike ride 20 min
6/30 No stretching Dog Walk 20 min
7/01 No stretching Dog Walk 20 min
7/02 5-min stretch Jazz Class 60 min
7/04 5-min stretch Pointe Class 60 min
7/04 No stretching Dog Walk 18 min
7/05 No stretching Dog Walk 20 min
7/05 No stretching Walked around 360 min
Universal
7/06 5-min stretch Ballet Class 60 min
7/09 5-min stretch Swim laps in pool 120 min
7/10 No stretching Dog Walk 15 min
TOTAL Activity
753 Total minutes
Minutes
of Physical
Remember the 420-
Activities
minute minimum
Physical Activity Reflection Chart
Using your activities as examples, reflect on your use of skill-related fitness elements by
completing the chart below:
Sample:
Skill-Related Element Activity Explanation
Balance Cheerleading I am a flyer on my
cheerleading team and
must balance on one hand
of my base.
Skill-Related Element Activity Explanation
Agility Tennis My dad and I sometimes
play tennis, which helps
me move or react faster
than before.
Balance Pointe On pointe you need to
have the perfect balance to
spa while going on pointe
without falling. While also,
trying to land gracefully.
Coordination Jazz On Jazz class, while
dancing, I need to stay
with the beat in order for
the dance to look great.
Power Swimming Helps me push off the
wall/starting wall to gain a
lot of speed during my
swimming classes. In
which requires a lot of
power.
Reaction Time Dodgeball I need to avoid the balls in
dodgeball as quick as
possible in order to keep
myself in the game. I
mostly play this game
when I go to SkyZone.
Speed Jogging Jogging helps me a lot to
improve the speed I run.
To be able to run at a
faster rate than before.
Section 5: Fitness Tracker Data
You have two options to complete this section.
Choose Option A OR Option B:
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:
Wellness Plans are expected to include 12,000 daily moves, the equivalent of
10,000 steps.
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
Percentage/Total Module 1 Module 2
Wellness Plan Results Wellness Plan Results
Average Daily Moves This
Week
% Toward My Goal This
Week
Total Moves This Week
If you do not have a Fitness Tracker, you may complete the chart below using the following
formula:
Wellness Plans are expected to include 12,000 daily moves, the equivalent of
10,000 steps.
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
Percentage/Total Module 1 Module 2
Wellness Plan Results Wellness Plan Results
Average Daily Moves This 8,826.03 19,721.07
Week
% Toward My Goal This 73.55% 164.34%
Week
Total Moves This Week 61,782.21 138,047.49
Fitness Tracker Reflection Questions:
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: Yes, I have indeed made adjustments to my workout. I have improved indeed
on my arm muscles. My arms don’t tremble as badly as they did before while doing a
push up. An adjustment I would like to improve on is my running. I’m gonna add an
extra day for jogging to have a better result when running a mile.
Module Two Wellness Plan Grading Rubric
Excellent
Good
Needs Improvement
Poor
Section 1: Fitness Assessment
Results for:
Lesson 01.03
Module 1
Module 2
18-20 points
Fitness assessment results are recorded.
Reflection question responses are thoughtfully detailed and supported.
16-17 points
Fitness assessment results are recorded.
Reflection responses are adequately detailed and supported.
13-15 points
Fitness assessment results are recorded.
Reflection responses are complete but lacking detail and support.
0-12 points
Fitness assessment results are recorded.
Reflection responses are incomplete or inaccurate.
Section 2: Flexibility Log
36-40 points
At least two days of stretching are recorded.
All eight stretching activities are recorded each day.
All stretches are held an appropriate length of time.
Reflection question responses are thoughtfully detailed and supported.
32-35 points
More than one day of stretching is recorded.
At least six stretching activities are recorded each day.
Most stretches are held an appropriate length of time.
Reflection responses are adequately detailed and supported.
25-31 points
At least one day of stretching is recorded.
At least four stretching activities are recorded each day.
Some stretches are held an appropriate length of time.
Reflection responses are complete but lacking detail and support.
0-24 points
Less than one complete day of stretching is recorded.
Less than four stretching activities are recorded each day.
Few stretches are held an appropriate length of time.
Reflection responses are incomplete or inaccurate.
Section 3: Muscular Strength and Endurance Log
36-40 points
All eight muscles are exercised at least two days.
All muscles are rested for at least 48 hours between workouts.
Appropriate reps, sets, and resistance used for all exercises.
Reflection question responses are thoughtfully detailed and supported.
32-35 points
At least six muscles are exercised at least two days.
All muscles are rested for at least 48 hours between workouts.
Appropriate reps, sets, and resistance are used for most exercises.
Reflection responses are adequately detailed and supported.
25-31 points
At least four muscles are exercised at least two days.
Most muscles are rested for at least 48 hours between workouts.
Appropriate reps, sets, and resistance are used for some exercises.
Reflection responses are complete but lacking detail and support.
0-24 points
Less than four muscles are exercised at least two days.
Few muscles are rested 48 hours between workouts.
Appropriate reps, sets, and resistance used for few exercises.
Reflection responses are incomplete or inaccurate.
Section 4: Physical Activity Log
YOU ARE REQUIRED TO LOG EACH WEEK YOU ARE IN THE COURSE
45-50 points
All exercises are moderate to vigorous intensity.
At least 420 activity minutes are recorded.
All exercises are dated as daily or every other day.
At least three different exercises have been logged, including specific exercises when
required.
Reflection chart responses are thoughtfully detailed and supported.
40-44 points
Most exercises are moderate to vigorous intensity.
At least 385 activity minutes are recorded.
All exercises are dated as daily or every other day.
Most exercise dates are listed and are not in an effective pattern.
At least three different exercises have been logged, including specific exercises when
required.
Reflection chart responses are adequately detailed and supported.
30-39 points
Some exercises are moderate to vigorous intensity.
At least 350 activity minutes are recorded.
Some exercise dates listed are not in an effective pattern.
At least two different exercises have been logged, including specific exercises when
required.
Reflection chart responses are complete but lacking detail and support.
0-29 points
Few exercises are moderate to vigorous intensity, or intensity is not indicated.
At least 315 activity minutes are recorded.
Few exercise dates listed are in an effective pattern.
One type of exercise has been logged, including specific exercises when required.
Reflection chart responses are incomplete or inaccurate.
Section 5: Fitness Tracker Data
36-40 points
Average daily moves, percent toward goal, and total moves for the week are recorded and at
least 90% completed.
Reflection question responses are thoughtfully detailed and supported.
32-35 points
Average daily moves, percent toward goal, and total moves for the week are recorded and at
least 80% completed.
Reflection responses are adequately detailed and supported.
25-31 points
Average daily moves, percent toward goal, and total moves for the week are recorded and at
least 70% completed.
Reflection responses are complete but lacking detail and support.
0-24 points
One or more of the fitness tracker data is missing.
Reflection responses are incomplete or inaccurate.
Presentation
18-20 points
Plan format is properly followed.
All responses are in the form of complete sentences.
No spelling errors.
16-17 points
One or two errors in plan format.
Most responses are in the form of complete sentences.
One or two spelling errors.
13-15 points
Three errors in plan format.
Some responses are in the form of complete sentences.
Three spelling errors.
0-12 points
Four or more errors in plan format.
Few responses are in the form of complete sentences.
Four or more spelling errors.
