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Module Three Wellness Plan (Assessment 3.05)

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 Wellness Plan Wellness Plan Wellness Plan
Results Results Results Results

Mile 5:44 run/ 5:23 5:03 4:49

Run/Walk 12:32 walk

Body Mass 19.8 19.5 19.4 19.6

Index

Aerobic 42.5 42.5 42.3 42.3

Capacity

Curl-ups 42 48 53 56
 Push-ups 27 30 35 36

Trunk Lift 9 10 10 12

Sit and Reach 141 15 15 16

**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: Since the beginning of this course it was obvious that I was going to work out in the
summer. I improved a lot with the upper and lower body workouts, I had more endurance, I
had better aerobic capacity and I just got better at everything.

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 Day 1 Day 2
Stretched

Flexibilit # of
# of
y Muscle Date Repetition Date
Time Repetition Time
Exercise Stretched s s s
s
s

2 15 2 15
EXAMPL
EXAMPLE 8/3 second 8/5 second
E
s s

Lying 4  30 4  30

Quad Quadriceps  8/18 second  8/20 second
Stretch s s
 Modified 4  30 4  30
Hurdler's Hamstrings  8/18 second  8/20 second
Stretch s s

Upper 4 4
Back &  30 30
Trapezius  8/18 second  8/20 second
Torso
Stretch s s

Calf Gastrocnemi 4  30 4  30

Stretch us  8/18 second  8/20 second
s s

Lower 4  30 4  30

Latissimus
Back  8/18 second  8/20 second
Dorsi
Stretch s s

Chest/ 4  30 4  30

Pectoralis/
Bicep 8/18  second  8/20 second
Biceps
Stretch s s

Shoulder/ 4  30 4  30

Trapezius/
Tricep  8/18 second  8/20 second
Deltoids
Stretch s s

Lying 4  30 4  30

Abdomin Abdominal  8/18 second  8/2 second
al Stretch s s

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 easiest stretch for me was the lying abdominal stretch because I do a lot of curl
ups so it was kind of fun. The hardest was the chest/bicep stretch. I have never really been the
best at most chest stretches or exercises so it was a bit hard.

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.

Date Day 1 Day 2

s

Exercise Dates # of # of Resistance Date # of # of Resistance

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

Squats Quadriceps 8/19 2 10 10 lbs 8/21 3 10 12 lbs

Push-ups Pectoralis 8/19 2 8 120 lbs 8/21 3 4 120 lbs

Bridges Hamstrings 8/19 2 4 120 lbs 8/21 3 8 120 lbs

Latissimus 8/19 2 4 120 lbs 8/21 3 8 120 lbs

Pull-ups
Dorsi

Calf 8/19 2 8 120 lbs 8/21 3 6 120 lbs

Gastrocnemius
Raises

Chair Dip Triceps 8/19 2 8 120 lbs 8/21 3 10 120 lbs

Curls Biceps 8/19 2 10 120 lbs 8/21 3 10 120 lbs

Crunches Abdominal 8/19 2 10 120 lbs 8/21 3 10 120 lbs

Muscular Strength and Endurance Reflection Questions:

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

Answer:

1. 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

What is the ad
Advertisin
g
Explanation of
Impact
selling? What is the Technique
message?

www.yoursite.ne This ad is selling Scientific By stating that “7 out

t Medishakes and shows Evidence of 10 doctors
a picture of the shake recommend
with statistics MediShake for
optimum health,”
this ad convinces the
buyer that this
product is backed up
by scientific facts.

In the
Positive Example Blinkfitness.com This ad is selling Plain Folks
memberships how
anyone no matter what

ad it
the case can join.

utilizes
normal
people
that
include
all
sizes.
By
using
this it
allows
people
to
enjoy
themsel
ves
while
workin
g
out in a
gym
In the
ad it
utilizes
normal
people
that
include
all
sizes.
By
using
this it
allows
people
to
enjoy
themsel
ves
 while
workin
g
out in a
gym
in the ad it utilizes
normal people that
include all sizes. By
using this it allows
people to also have
fun in the gym

Negative Example https:// This ad is promoting Bandwagon In the ad a bunch of

mirafit.co.uk/ weight loss products body shaming
blog/are-you- and while they do that happens and to truly
beach-body- they ask a question lose weight and get
ready/ that says “are you the body you want
beach body ready” being body shamed
cannot happen.

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 3-mile run 30 minutes

jog

12/26 None or Mowing the lawn 45 minutes

NA

12/27 Stretching 2-mile bike ride 30 minutes

12/28 Stretching Horseback riding 2 hours

12/29 Stretching Ice-skating 90 minutes

8/13 5 min Work out with 60 min

stretch dad

8/14 2 min Basketball 80 min

stretch

8/15 10 minute 4 mile run 50 min

jog

8/16 4 min Workout with 60 min

stretch dad

8/17 5 min Swimming 30 min

stretch

8/18 5 min Workout with 60 min

stretch dad

8/19 3 min Football 40 min

stretch

8/20 1 min Soccer 40 min

stretch

TOTAL Activity Minutes → 420

Remember the 420-minute minimum
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: My favorite activity would be working out with my dad. He goes pretty intense
on biceps and abdomen so I use those a lot. It takes a lot of endurance and aerobic capacity.

1. Based on 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 feel like my level of activity is pretty high. I will improve it by taking a walk
around the neighborhood every day.