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 9:46 7:36 7:26

Body Mass Index 21.14 20.97 19.69

Aerobic Capacity 45.04 47.05 48.52

Curl-ups 3 13 34

Push-ups 10 8 19

Trunk Lift 23cm 26cm 5in

Sit and Reach 36 8.5 11

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 have improved my sitting and reaching ability.

Muscular Strength I can do more push-ups than I used to be able to do.

and Endurance
Cardiovascular I am able to run at a faster pace.
Endurance
Body Composition I have built up more muscle.

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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 7/5 4 30sec 7/6 4 30sec

Modified Hurdler's Stretch Hamstrings 7/5 4 30 sec 7/6 4 30sec

Upper Back & Torso Stretch Trapezius 7/5 4 30sec 7/6 4 30sec

Calf Stretch Gastrocnemius 7/5 4 30sec 7/6 4 30sec

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Flexibility Exercises/Muscle Stretched Day 1 Day 2

Lower Back Stretch Latissimus Dorsi 7/5 4 30sec 7/6 4 30sec

Chest/ Bicep Stretch Pectoralis/ Biceps 7/5 4 30sec 7/6 4 30sec

Shoulder/ Tricep Stretch Trapezius/ Deltoids 7/5 4 30sec 7/6 4 30sec

Lying Abdominal Stretch Abdominal 7/5 4 30sec 7/6 4 30sec

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: I have noticed that these stretches are becoming easier each time I do them. I believe this is because my
muscles are getting used to the movements through repetition. These stretches have a noticeable effect on my
muscles, as I can feel the burn afterwards. Additionally, they improve my flexibility, which helps with other
physical activities.

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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.

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)

7/20 5 10 My body weigh body 7/22 5 10 my body weight

Squats Quadriceps
weight

Push-ups Pectoralis 7/21 5 10 my body weight 7/23 5 10 my body weight

Bridges Hamstrings 7/20 5 10 my body weight 7/22 5 10 my body weight

Latissimus 7/21 3 10 my body weight 7/23 3 5 my body weight

Pull-ups
Dorsi

Calf Raises Gastrocnemius 7/20 5 10 my body weight 7/22 5 10 my body weight

Chair Dip Triceps 7/21 3 10 my body weight 7/23 3 10 my body weight

Curls Biceps 7/20 3 10 my body weight 7/23 3 10 my body weight

Crunches Abdominal 7/21 3 10 my body weight 7/23 3 10 my body weight

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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:I feel like my abdominal and arm muscles are strong, but I need to focus on strengthening my back and
legs.

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

7/20 10-min stretch Basketball 60 mins

7/21 5-min stretch Online workout video 20 mins
7/22 10-min stretch Basketball 60 mins
7/23 5-min stretch 2 mile walk 24 mins
7/24 10-min stretch Soccer 60 mins
7/25 5-min stretch Online workout video 20 mins
7/26 5-min stretch Bike ride 60 mins
7/27 10-min stretch 2 mile walk 26 mins
7/28 5-min stretch Bike ride 60 mins
7/29 10-min stretch Soccer 60 mins
7/30 5--min stretch Run 10 mins

TOTAL Activity Minutes  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 move up and down the

ladder's squares
repeatedly, back and forth.

Balance Biking I engage in cycling for

cardiovascular
exercise, covering a
distance of approximately 5
miles per week.

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 Skill-Related Element Activity Explanation

Coordination Playing basketball I often play basketball with

my friends, usually on
weekends.

Power Working out I exercise 1.5 hours every

day, six days a week.

Reaction Time Playing sports I enjoy playing basketball

and soccer with my friends.

Speed Treadmill I use a treadmill for my

cardio workouts.

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:I have increased my workout time from one hour to an hour and a half. My goal is to improve my results
by raising my intensity.

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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

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 Excellent Good Needs Improvement Poor

and supported. detailed and lacking detail and length of time.

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

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 Excellent Good Needs Improvement Poor

Physical Some exercises are

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

Total Points Possible: 210 points

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