Module Two 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 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 Assessment Wellness Plan Results Wellness Plan Results

Results
 Column A Column B Column C Column D

Mile Run/Walk 2 3 3 miles

Body Mass Index 25 to 29 bmi 25 to 29 bmi 25 to 29 bmi

Aerobic Capacity I couldn’t do it really I got slightly better at it Still slightly better at it not
much improvement

Curl-ups 20 30 30

Push-ups 3 3 5

Trunk Lift 3 3 6

Sit and Reach

**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: Exercises can make you stronger, help you lose weight and over all just helps with your health and
confidence

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 11/2 3 10 sec 11/7 3 10 sec

Modified Hurdler's Stretch Hamstrings 11/3 2 15 sec 11/8 2 20 sec

Upper Back & Torso Stretch Trapezius 3 5

11/4 30 sec 11/9 15 sec

Calf Stretch Gastrocnemius 11/5 2 20 sec 11/10 2 10 sec

Lower Back Stretch Latissimus Dorsi 1 2

11/6 10 sec 11/11 20 sec
Flexibility Exercises/Muscle Stretched Day 1 Day 2

Chest/ Bicep Stretch Pectoralis/ Biceps 11/12 4 20 sec 11/15 3 15 sec

Shoulder/ Tricep Stretch Trapezius/ Deltoids 11/13 5 10 sec 11/16 3 11 sec

Lying Abdominal Stretch Abdominal 11/14 2 5 sec 10/31 1 10 sec

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: They become easier because our body gets used to the muscles stretching which lets us do it with more
ease

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
 Day 1 Day 2
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:

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 without

Date Warm-up Physical Activity
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 practice 60 min

12/28 15-min stretch Cheerleading–state championship 180 min

12/31 5-min stretch 3-mile bike ride 20 min

10/26 Walked 2 miles 120 min

10/27 Walked 2 miles 120 min
10/28 Punching bag 45 min
10/29 Punching bag 50 min
10/30 Walked 2 miles 120 min
10/31 Bike riding 45 min
11/1 Walked 2 miles 120 min
11/2 Bike riding 30 min
 Activity Minutes without
Date Warm-up Physical Activity
Warm-up

11/3 Walked 2 miles 120 min

11/4 Punching bag 30 min
11/5 Walked 2 miles 120 min
11/6 Bike riding 30 min
11/7 Walked 2 miles 120 min
11/8 Bike riding 60 min
11/9 Punching bag 45 min
11/10 Walked 2 miles 120 min
11/12 Punching bag 45 min
11/13 Punching bag 60 min
TOTAL Activity Minutes → 1460
Remember the 420-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 Swimming I like to swim and that takes

agility

Balance Skateboarding I skateboard and that takes

balancing

Coordination Biking You gotta know where your

going

Power Weightlifting When I go to the gym with

my brother I have to put in
the effort
 Skill-Related Element Activity Explanation

Reaction Time Boxing You need good reaction

time it makes you a better
fighter

Speed Running When I run I know that

takes speed

Physical Activity 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:

Module Two Wellness Plan Grading Rubric

Excellent Good Needs Improvement Poor

 Excellent Good Needs Improvement Poor

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

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

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
stretching are of stretching is stretching is complete day
recorded. recorded. recorded. of stretching is
recorded.
• All eight stretching • At least six • At least four
activities are recorded stretching activities stretching activities • Less than four
each day. are recorded each are recorded each stretching
day. day. activities are
• All stretches are held recorded each
an appropriate length • Most stretches are • Some stretches are day.
of time. held an appropriate held an appropriate
• Few stretches
 Excellent Good Needs Improvement Poor

• Reflection question length of time. length of time. are held an

responses are appropriate
• Reflection • Reflection length of time.
complete and
supported. responses responses
are adequately are complete but • Reflection
detailed and lacking detail and responses are
supported. support. incomplete or
inaccurate.

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

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

complete and responses • Reflection exercises.

supported. are adequately responses
detailed and • Reflection
are complete but
supported. lacking detail and responses are
support. incomplete or
inaccurate.

Section 4: 63–70 points 54–62 points 43–53 points 0–42 points

Physical
Activity Log • All exercises are • Most exercises are • Some exercises are • Few exercises
YOU ARE moderate to vigorous moderate to moderate to are moderate to
REQUIRED TO
intensity. vigorous intensity. vigorous intensity. vigorous
LOG EACH
WEEK YOU intensity, or
• At least 420 activity • At least 385 activity • At least 350 activity intensity is not
ARE IN THE
minutes are recorded. minutes are minutes are indicated.
COURSE
recorded. recorded.
• All exercises are • At least 315
dated as daily or every • All exercises are • Some exercise activity minutes
other day. dated as daily or dates listed are not are recorded.
every other day. in an effective
• At least three different pattern. • Few exercise
exercises have been • Most exercise dates dates listed are
logged, including are listed and are • At least two in an effective
specific exercises not in an effective different exercises pattern.
when required. pattern. have been logged,
including specific • One type of
 Excellent Good Needs Improvement Poor

• Reflection chart • At least three exercises when exercise has

responses are different exercises required. been logged,
complete and have been logged, including
• Reflection chart specific
supported. including specific
exercises when responses exercises when
required. are complete but required.
lacking detail and
• Reflection chart support. • Reflection chart
responses responses are
are adequately incomplete or
detailed and inaccurate.
supported.

Total Points Possible: 210 points