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 30 15 15

Body Mass Index 20.80 21.14 21.61

Aerobic Capacity 145.17 41.14

Curl-ups Reaching 2 min past toes 10-15 17

11 inches

Push-ups 25 10-50 7

Trunk Lift 12 9:00 min 8

Sit and Reach 8 11.9-7.0 10

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:

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 Flexibility I have improved my sit and reach distance

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

Muscular Strength
and Endurance
Cardiovascular
Endurance
Body Composition

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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  3/8 2  15  3/15 4  15

Modified Hurdler's Stretch Hamstrings  3/9 2  20  3/16 4  20

Upper Back & Torso Stretch Trapezius  3/10 2  15  3/17 2  15

Calf Stretch Gastrocnemius  3/11 2  15  3/18 4  20

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Flexibility Exercises/Muscle Stretched Day 1 Day 2

Lower Back Stretch Latissimus Dorsi  3/12 2  15  3/19 2  20

Chest/ Bicep Stretch Pectoralis/ Biceps  3/13 2 15  3/20 2  20

Shoulder/ Tricep Stretch Trapezius/ Deltoids  3/14 2  15  3/21 2  20

Lying Abdominal Stretch Abdominal  3/15 1  20  3/22 2  20

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? hey became easier as my muscles became used to the
exercise. These stretches affect my

muscles by warming them up prior to a workout making them work easier

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.

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 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 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

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

Squats Quadriceps 3/5 5 10 3/13 5 10

Push-ups Pectoralis 3/6 5 10 3/14 5 10

Bridges Hamstrings 3/7 5 10 3/15 5 10

Latissimus 3/8 3 5 3/16 3 5

Pull-ups
Dorsi

Calf Raises Gastrocnemius 3/9 5 10 3/17 5 10

Chair Dip Triceps 3/10 3 10 3/18 3 10

Curls Biceps 3/11 3 10 3/19 3 10

Crunches Abdominal 3/12 3 10 3/20 3 10

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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: my hands are a little weak doing pushups but the strongest is defenitly my leg

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 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-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

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 Date Warm-up Physical Activity Activity Minutes without
Warm-up

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

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

3/10 10 min basketball 60

3/11 5 Online workout vid 20
3/12 10 basketball 60
3/13 5 2 mile walk 24
3/14 10 soccer 60
3/15 5 Online workout vid 20
3/16 5 Bike ride 60
3/17 10 2 mile walk 26
3/18 5 Bike ride 60
3/19 10 min stretch Soccer 60
3/20 5 min stretch run 10

TOTAL Activity Minutes à 460

Remember the 420-minute minimum

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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 Speed ladder runs I run the squares of the

ladder back and fourth

Balance bicking I bike about 5 miles a week

for cardio exercise

Coordination Playing basketball I play basketball with my

friends often, mostly on the

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 Skill-Related Element Activity Explanation

weekend.

Power Working out I workout for about one

hour and a half per day, 6
days a week.

Reaction Time Playing sports I play basketball and soccer

with my friends

Speed treadmil I run on the treadmil

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

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Excellent Good Needs Improvement Poor

responses are length of time. length of time. are held an

complete and  Reflection  Reflection appropriate
supported. responses responses length of time.
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  At least four  Less than
Endurance Log exercised at least two muscles are muscles are four muscles
days. exercised at least exercised at least are exercised at
 All muscles are rested two days. two days. least two days.
for at least 48  All muscles are  Most muscles are  Few muscles
hours between rested for at least 48 rested for at least are rested 48
workouts. hours between 48 hours between hours between
 Appropriate reps, sets, workouts. workouts. workouts.
and resistance used  Appropriate reps,  Appropriate reps,  Appropriate
for all exercises.   sets, and resistance sets, and resistance reps, sets, and
 Reflection question are used for most are used for some resistance used
responses are exercises. exercises. for few
complete and  Reflection  Reflection exercises.
supported.  responses responses  Reflection
are adequately are complete but responses are

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Excellent Good Needs Improvement Poor

detailed and lacking detail and incomplete or

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

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Excellent Good Needs Improvement Poor

 Reflection chart support. required.

responses  Reflection chart
are adequately responses are
detailed and incomplete or
supported. inaccurate.

Total Points Possible: 210 points

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