Module Three Wellness Plan

GO TO FILE – Choose SAVE AS – Save a copy of this to your computer!

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

Unless Otherwise Noted All Content © 2022 Florida Virtual School. FlexPoint Education Cloud™ is a trademark of Florida
Virtual School.
Column A Column B Column C Column D Column E

Baseline Results Wellness Plan Wellness Plan Wellness Plan

Results Results Results

Mile Run/Walk

Body Mass Index

Aerobic Capacity

Curl-ups

Push-ups

Trunk Lift

Sit and Reach

**Please save these results, as you will need to include them for future Wellness Plans in the course.

Unless Otherwise Noted All Content © 2022 Florida Virtual School. FlexPoint Education Cloud™ is a trademark of Florida
Virtual School.
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:

Improvement Contributing Activities

Flexibility

Muscular
Strength and
Endurance

Cardiovascular
Endurance

Body
Composition

Unless Otherwise Noted All Content © 2022 Florida Virtual School. FlexPoint Education Cloud™ is a trademark of Florida
Virtual School.
 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 Three 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

Muscle # of # of
Flexibility Exercises Dates Time Dates Time
Stretched Repetitions Repetitions

EXAMPLE EXAMPLE 8/3 2 15 seconds 8/5 2 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

Unless Otherwise Noted All Content © 2022 Florida Virtual School. FlexPoint Education Cloud™ is a trademark of Florida
Virtual School.
Flexibility Exercises/Muscle Stretched Day 1 Day 2

Shoulder/ Triceps Stretch Trapezius/

Deltoids
Lying Abdominal Stretch Abdominal

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:

Section 3: Muscular Strength and Endurance Log

Complete the chart below. Remember:

Unless Otherwise Noted All Content © 2022 Florida Virtual School. FlexPoint Education Cloud™ is a trademark of Florida
Virtual School.
  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. (There should be at least 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.

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

Complete this Chart

Unless Otherwise Noted All Content © 2022 Florida Virtual School. FlexPoint Education Cloud™ is a trademark of Florida
Virtual School.
 Dates Day 1 Day 2

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

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

Squats Quadriceps

Push-ups Pectoralis

Bridges Hamstrings

Pull-ups Latissimus Dorsi

Calf Raises Gastrocnemius

Chair Dip Triceps

Curls Biceps

Crunches Abdominal

Unless Otherwise Noted All Content © 2022 Florida Virtual School. FlexPoint Education Cloud™ is a trademark of Florida
Virtual School.
Muscular Strength and Endurance Reflection Questions:
1. What change to your routine have you made since starting? How has it affected your workouts?

Answer:

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

Unless Otherwise Noted All Content © 2022 Florida Virtual School. FlexPoint Education Cloud™ is a trademark of Florida
Virtual School.
 Web Address Description Advertising Explanation of Impact
What is the ad Technique
selling? What is
the message?

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.

Unless Otherwise Noted All Content © 2022 Florida Virtual School. FlexPoint Education Cloud™ is a trademark of Florida
Virtual School.
 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

Unless Otherwise Noted All Content © 2022 Florida Virtual School. FlexPoint Education Cloud™ is a trademark of Florida
Virtual School.
 Date Warm-up Physical Activity Activity Minutes without
Warm-up

TOTAL Activity Minutes 

Remember the 420-minute minimum

Physical Activity Reflection Questions:

Unless Otherwise Noted All Content © 2022 Florida Virtual School. FlexPoint Education Cloud™ is a trademark of Florida
Virtual School.
 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:

2. 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:

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  Fitness assessment  Fitness
Results for:
results are assessment results results are recorded. assessment
Lesson 01.03 recorded. are recorded.  Reflection results are

Unless Otherwise Noted All Content © 2022 Florida Virtual School. FlexPoint Education Cloud™ is a trademark of Florida
Virtual School.
 Excellent Good Needs Improvement Poor

Module 1  Reflection question  Reflection responses are recorded.

Module 2 responses are responses are complete but  Reflection
Module 3 complete and adequately lacking detail and responses are
supported. detailed and support. incomplete or
supported. inaccurate.

Section 2: 45-50 points 40-44 points 30-39 points 0-29 points

Flexibility Log
 At least two days  More than one  At least one day of  Less than
of stretching are day of stretching is stretching is one day of
recorded. recorded. recorded. stretching is
 All eight stretching  At least six  At least four recorded.
activities are stretching activities stretching activities  Less than four
recorded each day. are recorded each are recorded each stretching
 All stretches are day. day. activities are
held an appropriate  Most stretches are  Some stretches are recorded each
length of time. held an appropriate held an appropriate day.
 Reflection question length of time. length of time.  Few stretches are
responses are  Reflection  Reflection held an
complete and responses are responses are appropriate length
supported. adequately complete but of time.
detailed and lacking detail and
Unless Otherwise Noted All Content © 2022 Florida Virtual School. FlexPoint Education Cloud™ is a trademark of Florida
Virtual School.
 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  At least six  At least four  Less than four
Endurance Log are exercised at muscles are muscles are muscles are
least two days. exercised at least exercised at least exercised at least
 All muscles are two days. two days. two days.
rested for at least  All muscles are  Most muscles are  Few muscles are
48 hours between rested for at least rested for at least 48 rested 48 hours
workouts. 48 hours between hours between between
 Appropriate reps, workouts. workouts. workouts.
sets, and  Appropriate reps,  Appropriate reps,  Appropriate reps,
resistance used sets, and sets, and resistance sets, and
for all exercises. resistance are used are used for some resistance used
 Reflection question for most exercises. exercises. for few exercises.
responses are  Reflection  Reflection  Reflection
complete and responses are responses are responses are
supported. adequately complete but incomplete or
detailed and lacking detail and
Unless Otherwise Noted All Content © 2022 Florida Virtual School. FlexPoint Education Cloud™ is a trademark of Florida
Virtual School.
 Excellent Good Needs Improvement Poor

supported. support. inaccurate.

Section 4: 72–80 points 64–71 points 51–63 points 0–50 points

Physical Activity
Log  All exercises are  Most exercises are  Some exercises are  Few exercises are
moderate to moderate to moderate to moderate to
YOU ARE
REQUIRED TO
vigorous intensity. vigorous intensity. vigorous intensity. vigorous intensity,
LOG EACH WEEK  At least 420  At least 385  At least 350 activity or intensity is not
YOU ARE IN THE activity minutes are activity minutes are minutes are indicated.
COURSE recorded. recorded. recorded.  At least 315
 All exercises are  All exercises are  Some exercise activity minutes
dated as daily or dated as daily or dates listed are not are recorded.
every other day. every other day. in an effective  Few exercise
 At least three  Most exercise pattern. dates listed are in
different exercises dates are listed and  At least an effective
have been logged, are not in an two different pattern.
including specific effective pattern. exercises have been  One type of
exercises when  At least three logged, including exercise has been
required. different exercises specific exercises logged, including
 Reflection question have been logged, when required. specific exercises
responses are including specific  Reflection when required.
complete and exercises when responses are
Unless Otherwise Noted All Content © 2022 Florida Virtual School. FlexPoint Education Cloud™ is a trademark of Florida
Virtual School.
 Excellent Good Needs Improvement Poor

supported. required. complete but  Reflection

 Reflection lacking detail and responses are
responses are support. incomplete or
adequately inaccurate.
detailed and
supported.

Total Points Possible: 220 points

Unless Otherwise Noted All Content © 2022 Florida Virtual School. FlexPoint Education Cloud™ is a trademark of Florida
Virtual School.