Module Three 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 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

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Column A Column B Column C Column D Column E

Baseline Results Wellness Plan Wellness Plan Wellness Plan

Results Results Results

Mile Run/Walk 7:29 7:32 7:26 7:28

Body Mass Index 19:69 19:69 19:69 19:69

Aerobic Capacity 48:52 48:52 48:52 48:52

Curl-ups 28 30 34 35

Push-ups 18 15 19 20

Trunk Lift 5 in 5 in 5 in 5 in

Sit and Reach 11" 12" 11" 11"

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

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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: I believe doing push-ups has been the most successful activity for me since I have been working hard to
achieve a goal, which I have now accomplished!

Improvement Contributing Activities

Flexibility muscles stretching

Muscular upper body muscles push-ups

Strength and
Endurance

Cardiovascular helps with my breaths and gets my heart running

Endurance pumping

Body helps burn calories burpees

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 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 7/9 4 30 sec 7/11 4 30 sec

Modified Hurdler's Stretch Hamstrings 7/9 4 30 sec 7/11 4 30 sec

Upper Back & Torso Stretch Trapezius 7/9 4 30 sec 7/11 4 30 sec
Calf Stretch Gastrocnemius 7/9 4 30 sec 7/11 4 30 sec
Lower Back Stretch Latissimus Dorsi 7/9 4 30 sec 7/11 4 30 sec

Chest/ Bicep Stretch Pectoralis/ 4 4

Biceps 7/9 30 sec 7/11 30 sec

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Flexibility Exercises/Muscle Stretched Day 1 Day 2

Shoulder/ Triceps Stretch Trapezius/ 4 4

7/9 30 sec 7/11 30 sec
Deltoids
Lying Abdominal Stretch Abdominal 7/9 4 30 sec 7/11 4 30 sec

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 lying abdominal stretch is the easiest for me because I enjoy doing curl-ups. While the chest/bicep
stretch is the most challenging. Last week, during an online Zumba class, I had to perform both stretches during
the warm-up exercises.

Section 3: Muscular Strength and Endurance Log

Complete the chart below. Remember:
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  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

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 Dates Day 1 Day 2

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

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

7/10 2 10 10lbs 7/12 3 10 10 lbs

Squats Quadriceps
(dumbbells) (dumbbells)

7/10 2 8 120lbs (my 7/12 3 8 120 lbs (my

Push-ups Pectoralis
body weight) body weight)

7/10 2 4 120 lbs (my 7/12 3 4 120 lbs (my

Bridges Hamstrings
body weight) body weight)

7/10 2 4 120 lbs (my 7/12 3 4 120 lbs (my

Pull-ups Latissimus Dorsi
body weight) body weight)

7/10 2 8 10 lbs 7/12 3 8 10 lbs

Calf Raises Gastrocnemius
(dumbbells) (dumbbells)

7/10 2 8 120 lbs (my 7/12 3 8 120 lbs (my

Chair Dip Triceps
body weight) body weight)

Curls Biceps 7/10 2 10 120 lbs (my 7/12 3 10 120 lbs (my

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 Dates Day 1 Day 2

body weight) body weight)

7/10 2 10 120 lbs (my 7/12 3 10 120 lbs (my

Crunches Abdominal
body weight) body weight)

Muscular Strength and Endurance Reflection Questions:

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

Answer: I increased the number of sets and reps on day two to challenge myself and improve my workout
results.

Search the internet for one positive and one negative example of health and fitness advertisements. Reflect on each
example by completing the chart below:

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 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.

Positive https:// Membersh Plain Folks In the ad, it features people of all
Example www.blink ipis open sizes, making it inclusive and
fitness.co to all enjoyable for everyone to work out
m/ sizes, and in a gym.
everyone
is
welcome
to join
regardless
of their
shape.

Negative https:// This Bandwagon In this ad, the face is of a well-fitted

Example www.heal advertisem woman in a bikini, which promotes
thclubma ent body shame towards other women.
nagement promotes This ad is not welcoming to
.co.uk/ weight everyone and can have a negative
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 Web Address Description Advertising Explanation of Impact
What is the ad Technique
selling? What is
the message?

health- loss impact.

club- products
managem and asks
ent- the
news/ question
Protests- "Are you
planned- Beach
over- Body
Beach- Ready?"
body-
ready-
tube-
advert/
315478

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.

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  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 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

7/9 none roller skating 120-min

7/10 5-min stretch 2 mile walk 60-min

7/11 20-min stretch volleyball practice 120-min

7/12 15-min stretch cardio workout 60-min

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

7/13 5-min stretch 1 mile walk 30-min

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

TOTAL Activity Minutes 

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: I enjoy running after school to clear my mind and work out my hamstrings. It improves my
endurance and agility.

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: I feel like I'm already quite active, but to improve even more, I could start taking a daily morning
walk in my neighborhood.

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 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 assessment Fitness assessment Fitness assessment
Results for:
results are recorded. results are recorded. results are recorded. results are recorded.
Lesson 01.03 Reflection question Reflection responses Reflection responses Reflection responses
responses are are adequately are complete but are incomplete or
Module 1 complete and detailed and lacking detail and inaccurate.
Module 2 supported. supported. support.
Module 3

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 day of
stretching are stretching is recorded. stretching is recorded. stretching is
recorded. At least six stretching At least four stretching recorded.
All eight stretching activities are recorded activities are recorded Less than four
activities are recorded each day. each day. stretching activities
each day. Most stretches are Some stretches are are recorded each
All stretches are held held an appropriate held an appropriate day.
an appropriate length Few stretches are

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 Excellent Good Needs Improvement Poor

of time. length of time. length of time. held an appropriate

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

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 Excellent Good Needs Improvement Poor

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

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 Excellent Good Needs Improvement Poor

supported.

Total Points Possible: 220 points

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