Module Three 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 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 01.03 Module 1 Module 2 Module 3

Baseline Results Wellness Plan Wellness Plan Wellness Plan

 Results Results Results

Mile Run/Walk 12 min 25 min

20 min

Body Mass Index 21.95 21.95 21.95

21.95

Aerobic Capacity 38.62 38.62 38.62 38.62

Curl-ups 18
10 16

Push-ups 17
14 15

Trunk Lift 12 12 12 12

Sit and Reach 12 and 12 12 and 12 12 and 12

12 and 12

**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: my leg strength and upper body strength has shown improvement because of the fitness assessments,
the activity i think contributed was my horseback riding.

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.

Flexibility Exercises/Muscle Stretched Day 1 Day 2

# of # of
Muscle
Flexibility Exercises Dates Repetition Time Dates Repetition Time
Stretched
s s
2 15 2
EXAMPLE EXAMPLE 8/3 8/5 15 seconds
seconds

Lying Quad Stretch Quadriceps 4 4

 10/13  20 sec  10/14   20 sec
 4 4
Modified Hurdler's Stretch Hamstrings  10/15   20 sec  10/16   20 sec

4 4
Upper Back & Torso Stretch Trapezius  10/17   20 sec  10/18   20 sec

Calf Stretch Gastrocnemius 4 4

 10/19   20 sec  10/20   20 sec

Latissimus 2 3
Lower Back Stretch
Dorsi  10/21   20 sec  10/22   20 sec

Pectoralis/ 2 3
Chest/ Bicep Stretch
Biceps  10/23   20 sec  10/24   20 sec

Trapezius/ 4 4
Shoulder/ Tricep Stretch
Deltoids  10/25   20 sec  10/26   20 sec

4 4
Lying Abdominal Stretch Abdominal  10/27   20 sec  10/28  20 sec

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 stretches that are easiest for me is lying abdominal stretch and lower back stretch. it relates to my
activities because i have to use my back and abdomen a lot with the activities i do.
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 Dates # of # of Resistance Dates # of # of Resistance

Muscle Worked
sets reps (Weight) sets reps (Weight)

Squats Quadriceps 10/26 4 3 10 pounds 10/27 4 3 15 pounds

Push-ups Pectoralis 10/28 4 3 0 pounds 10/29 4 3 0 pounds

Bridges Hamstrings 10/30 4 3 10 pounds 10/31 4 3 15 pounds

Pull-ups Latissimus Dorsi 10/30 3 2 0 pounds 10/31 3 2 0 pounds

Calf Raises Gastrocnemius 10/30 2 4 10 pounds 10/31 4 4 15 pounds

Chair Dip Triceps 11/1 3 2 10 pounds 11/2 5 2 15 pounds

Curls Biceps 11/1 2 2 10 pounds 11/2 2 2 15 pounds

Crunches Abdominal 11/2 3 3 10 pounds 11/3 4 3 15 pounds

Muscular Strength and Endurance Reflection Questions:

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

Answer: doing workout almost every day has made me stronger and more balanced.
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 Description Advertising Explanation of Impact

What is the ad Technique
selling? What is
the message?
Sample www.yoursite.net This ad is selling Scientific Evidence By stating that “7 out of 10 doctors
Medishakes and recommend MediShake for optimum
shows a picture health,” this ad convinces the buyer
that this product is backed up by
of the shake with
scientific facts.
statistics.

Positive Example

Negative Example

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

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 Horseback riding 2 hours

12/29 Stretching Ice-skating 90 minutes

10/28 none 10 mile run 1 hour

10/30 stretching baseball with friends 2 hours

11/1 stretching horseback riding 2 hours

11/3 stretching basketball with friends 25 min

11/3 stretching salsa dancing 30 min

 TOTAL Activity Minutes 🡪
Remember the 420-minute minimum 355 min

Physical Activity Reflection Questions:

 1. 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: horseback riding is my favorite activity ive done. all my body muscles are used for the sport. it makes
your body stronger and keeps you in shape.

2. Based the total number of minutes, how do you feel about your level of activity? What actions can you take to
continue to improve your average daily movement?

Answer: i think i can do more but im really happy that im doing more activities and keeping myself in shape.

Module Three Wellness Plan Grading Rubric

Excellent Good Needs Improvement Poor
Section 1: Fitness 36–40 points 32–35 points 25–31 points 0-24 points
Assessment
● Fitness assessment ● Fitness assessment ● Fitness assessment ● Fitness assessment
Results for:
results are recorded. results are recorded. results are recorded. results are recorded.
Lesson 01.03 ● Reflection question ● Reflection responses ● Reflection responses ● Reflection responses
responses are are adequately are complete but are incomplete or
Module 1 complete and detailed and lacking detail and inaccurate.
Module 2 supported. supported. support.
Module 3

Section 2: Flexibility 45-50 points 40-44 points 30-39 points 0-29 points
Log
● At least two days of ● More than one day of ● At least one day of ● Less than one day
stretching are stretching is recorded. stretching is recorded. of stretching is
recorded. ● At least six stretching ● At least four stretching recorded.
● All eight stretching activities are recorded activities are recorded ● Less than four
activities are recorded each day. each day. stretching activities
each day. ● Most stretches are ● Some stretches are are recorded each
● All stretches are held held an appropriate held an appropriate day.
an appropriate length length of time. length of time. ● Few stretches are
of time. ● Reflection responses ● Reflection responses held an appropriate
● Reflection question are adequately are complete but length of time.
responses are detailed and lacking detail and ● Reflection responses
complete and supported.  support. are incomplete or
supported.  inaccurate. 

Section 3: Muscular 45-50 points 40-44 points 30-39 points 0-29 points
Strength and ● At least four muscles
Endurance Log are exercised at least
● All eight muscles are ● At least six muscles two days. ● Less than four
exercised at least two are exercised at least ● Most muscles are muscles are
days. two days. rested for at least 48 exercised at least two
● All muscles are rested ● All muscles are rested hours between days.
for at least 48 for at least 48 hours workouts. ● Few muscles are
hours between between workouts. ● Appropriate reps, sets, rested 48 hours
workouts. ● Appropriate reps, sets, and resistance are used between workouts.
● Appropriate reps, sets, and resistance are for some exercises. ● Appropriate reps,
and resistance used used for most ● Reflection responses sets, and resistance
for all exercises.   exercises. are complete but used for few
● Reflection question ● Reflection responses lacking detail and exercises.
responses are are adequately support.  ● Reflection responses
complete and detailed and are incomplete or
supported.  supported. inaccurate. 

Section 4: Physical 72–80 points 64–71 points 51–63 points 0–50 points
Activity Log
● All exercises are ● Most exercises are ● Some exercises are ● Few exercises are
YOU ARE
moderate to vigorous moderate to vigorous moderate to vigorous moderate to vigorous
REQUIRED TO LOG
intensity. intensity. intensity. intensity, or intensity
EACH WEEK YOU
ARE IN THE ● At least 420 activity ● At least 385 activity ● At least 350 activity is not indicated.
COURSE minutes are recorded. minutes are recorded. minutes are recorded. ● At least 315 activity
● All exercises are dated ● All exercises are ● Some exercise dates minutes are
as daily or every other dated as daily or every listed are not in an recorded.
day. other day. effective pattern. ● Few exercise dates
 ● At least three different ● Most exercise dates
exercises have been are listed and are not
logged, including in an effective pattern.
specific exercises ● At least three
when required. different exercises
● Reflection question have been logged, ● Reflection responses
responses are including specific
complete and exercises when
supported. required.
● Reflection responses
are adequately
detailed and
supported.
Total Points Possible: 220 points
● At least two different listed are in an
exercises have been effective pattern.
logged, including ● One type of exercise
specific exercises when has been logged,
required. including specific
exercises when
are complete but required.
lacking detail and ● Reflection responses
support. are incomplete or
inaccurate.