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

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 Column A Column B Column C Column D

Mile Run/Walk 9:22.17 8:48.55 8:26.21

Body Mass Index 20.3 20.3 20.5

Aerobic Capacity

Curl-ups 23 21 25

Push-ups 9 12 16

Trunk Lift 10 12 11

Sit and Reach 9 10 13

Fitness Assessment Reflection Question:

Document the effects of exercises on your health-related components of fitness since beginning this course. Use the
chart below. If there have been no changes in that area fill in with no changes.

Sample Answer:

Flexibility I have improved my sit and reach distance

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 Muscular Strength I have improved the number of pushups I can do.
and Endurance
Cardiovascular I can run a mile in less time.
Endurance
Body Composition I have reduced my BMI from 28.7 to 2.3

Answer:

Flexibility I am able to do the sit and reach in 13, instead of 9.

Muscular Strength i have improved my pushups by 7

and Endurance
Cardiovascular I have improved my mile by almost a whole minute
Endurance
Body Composition my BMI hasnt really changed

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Section 2: Flexibility Workout Log

 Perform and log stretching exercises for all eight muscles listed below at least two days in the same week. 
 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 use the following link for video demonstrations (once in the link…scroll down to the
Resistance/Stretching Exercises):
https://learn.flvs.net/webdav/educator_hope_v14/video_gallery/video.htm
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  12/4 2  20  12/5 2  15

Modified Hurdler's Stretch Hamstrings  12/4 2  15  12/5 2  15

Upper Back & Torso Stretch Trapezius  12/4 2  15 12/5  2  15

Calf Stretch Gastrocnemius  12/4 2  20  12/5 2 15 

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 Flexibility Exercises/Muscle Stretched Day 1 Day 2

Lower Back Stretch Latissimus Dorsi  12/4 2  20 12/5  2  15

Chest/ Bicep Stretch Pectoralis/ Biceps  12/4 2  15  12/5 2  15

Shoulder/ Tricep Stretch Trapezius/ Deltoids  12/4 2  15  12/5 2  15

Lying Abdominal Stretch Abdominal  12/4 2  20 12/5  2  15

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

Section 3: Muscular Strength and Endurance Log

Complete the chart below. Remember:
Complete muscular exercises on nonconsecutive days (There should be at one day between exercise sessions)
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.

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Please use the following link for video demonstrations (once in the link…scroll down to the
Resistance/Stretching Exercises):
https://learn.flvs.net/webdav/educator_hope_v14/video_gallery/video.htm

Sample:
Exercise Muscle Worked Dates # of sets # of reps Resistance (Weight)

Squats Quadriceps 8/3  3 8 20 lbs.

Push-ups Pectoralis 8/3 3 15 Body Weight (BW)

Bridges Hamstrings 8/4 3 12 BW

Rows L. Dorsi 8/4 2 10 10 lb Dumbbells

Day 1 Day 2
Exercise Muscle Worked Dates # of sets # of reps Resistance (Weight) Dates # of sets # of reps Resistance (Weight)

Squats Quadriceps 12/4

Push-ups Pectoralis 12/4

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 Day 1 Day 2
Bridges Hamstrings 12/4

Latissimus 12/4
Pull-ups
Dorsi

Calf Raises Gastrocnemius 12/4

Chair Dip Triceps 12/4

Curls Biceps 12/4

Crunches Abdominal 12/4

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:

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 TOTAL Activity Minutes 
Remember the 420-minute minimum

Physical Activity Reflection Chart

sing 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.

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 Skill-Related Element Activity Explanation

Agility

Balance

Coordination

Power

Reaction Time

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:

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Module Two 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 assessment Fitness assessment Fitness assessment Fitness assessment
Results for: results are recorded. results are recorded. results are recorded. results are
Reflection question Reflection responses Reflection responses recorded.
Lesson 01.03 responses are complete are adequately are complete but Reflection
Module 1 and supported. detailed and lacking detail and responses are
Module 2 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 of At least one day of Less than one
stretching are recorded. stretching is recorded. stretching is recorded. complete day of
All eight stretching At least six stretching At least four stretching stretching is
activities are recorded activities are recorded activities are recorded recorded.
each day. each day. each day. Less than four
All stretches are held an Most stretches are held Some stretches are stretching activities
appropriate length of an appropriate length of held an appropriate are recorded each
time. time. length of time. day.
Reflection question Reflection responses Reflection responses Few stretches are
responses are complete are adequately are complete but held an appropriate
and supported. detailed and lacking detail and length of time.

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Excellent Good Needs Improvement Poor

supported.  support. Reflection

responses are
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 muscles Less than
Endurance Log exercised at least two are exercised at least are exercised at least four muscles are
days. two days. two days. exercised at least
All muscles are rested for All muscles are rested Most muscles are two days.
at least 48 hours between for at least 48 hours rested for at least 48 Few muscles are
workouts. between workouts. hours between rested 48 hours
Appropriate reps, sets, Appropriate reps, sets, workouts. between workouts.
and resistance used and resistance are Appropriate reps, sets, Appropriate reps,
for all exercises.   used for most and resistance are sets, and
Reflection question exercises. used for some resistance used
responses are complete Reflection responses exercises. for few exercises.
and supported.  are adequately Reflection responses Reflection
detailed and are complete but responses are
supported. lacking detail and incomplete or
support.  inaccurate. 

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

Physical

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Excellent Good Needs Improvement Poor

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
REQUIRED TO intensity. intensity. intensity. vigorous intensity,
LOG EACH
At least 420 activity At least 385 activity At least 350 activity or intensity is not
WEEK YOU
ARE IN THE minutes are recorded. minutes are recorded. minutes are recorded. indicated.
COURSE All exercises are dated All exercises are dated Some exercise dates At least 315
as daily or every other as daily or every other listed are not in an activity minutes are
day. day. effective pattern. recorded.
At least three different Most exercise dates At least two different Few exercise dates
exercises have been are listed and are not in exercises have been listed are in an
logged, including specific an effective pattern. logged, including effective pattern.
exercises when required. At least three different specific exercises when One type of
Reflection chart exercises have been required. exercise has been
responses are complete logged, including Reflection chart logged, including
and supported. specific exercises when responses specific exercises
required. are complete but when required.
Reflection chart lacking detail and Reflection chart
responses support. responses are
are adequately incomplete or
detailed and inaccurate.
supported.

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