Module Two Wellness Plan

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
Unless Otherwise Noted All Content © 2022 Florida Virtual School. FlexPoint Education Cloud™ is a trademark of Florida
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Column A Column B Column C Column D
Mile Run/Walk 10
Body Mass Index 29
Aerobic Capacity 29
Curl-ups 10
Push-ups 10
Trunk Lift 11
Sit and Reach 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: n/c
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 No change
Muscular Strength n/c

and Endurance
Cardiovascular n/c
Endurance
Body Composition n/c
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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 4/10 2 15 4/11 2 16

Modified Hurdler's Stretch Hamstrings 4/10 2 15 4/11 2 15
Upper Back & Torso Stretch Trapezius 4/10 2 15 4/11 2 15
Calf Stretch Gastrocnemius 4/10 2 15 4/11 2 20
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Flexibility Exercises/Muscle Stretched Day 1 Day 2
Lower Back Stretch Latissimus Dorsi 4/10 2 21 4/11 2 18
Chest/ Bicep Stretch Pectoralis/ Biceps 4/10 2 19 4/11 2 18
Shoulder/ Tricep Stretch Trapezius/ Deltoids 4/10 2 14 4/11 2 17

Lying Abdominal Stretch Abdominal 4/10 2 13 4/11 2 12
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 The more you do them the more comfortable you get. They helped me perform better
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.
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 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
Day 1 Day 2
Exercise Muscle Worked Dates # of sets # of reps Resistance (Weight) Dates # of sets # of reps Resistance (Weight)
Squats Quadriceps 4/10 5 2 10 4/11 5 2 5
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Day 1 Day 2
Push-ups Pectoralis 4/10 5 2 BW 4/11 5 2 BW
Bridges Hamstrings 4/10 5 2 5 4/11 5 2 5
Latissimus 4/10 5 2 5 4/11 5 2 5

Pull-ups
Dorsi
Calf Raises Gastrocnemius 4/10 5 2 5 4/11 5 2 5
Chair Dip Triceps 4/10 5 2 5 4/11 5 2 5
Curls Biceps 4/10 5 2 5 4/11 5 2 5
Crunches Abdominal 4/10 5 2 5 4/11 5 2 5
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.
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Answer: My Leg muscles because I do a lot of activities that use my 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
12/28 15-min stretch Cheerleading–state championship 180 min
12/31 5-min stretch 3-mile bike ride 20 min
4/1 10 min stretch Football game 60
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Date Warm-up Physical Activity Activity Minutes without
Warm-up
4/2 10 min stretch Soccer game 60

4/3 10 min stretch Basketball game 60
4/4 10 min stretch Kickball game 60
4/5 10 min stretch 10-mile bike ride 130
4/6 10 min stretch Tennis game 60
4/8 10 min stretch football 60
TOTAL Activity Minutes 

Remember the 420-minute minimum 730
Physical Activity Reflection Chart

Using your activities as examples, reflect on your use of skill-related fitness elements by completing the chart below:
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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.
Agility Football To be able to run the ball
Balance Gymnastics You must balance on a

balance beam, so you don’t
fall
Coordination baseball To hit the ball
Power Baseball In order to hit the ball far

you must have power
Reaction Time Baseball You must have a good

Reaction Time in order to
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hit the ball in baseball
Speed Track In order to win you must run

fast
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 made Improvements by making the work more intense
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
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Results for: results are recorded. results are results are assessment
 Reflection question recorded. recorded. results are
Lesson 01.03 responses are  Reflection  Reflection recorded.
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 length of time. length of time.  Few stretches
responses are  Reflection  Reflection are held an
complete and responses responses appropriate
supported. are adequately are complete but length of time.
detailed and lacking detail and  Reflection
supported. support. responses are
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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
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
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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
 Reflection chart lacking detail and required.
responses support.  Reflection chart
are adequately responses are
detailed and incomplete or
supported. inaccurate.
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Total Points Possible: 210 points
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Module Two Wellness Plan

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

Section 1: 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

Body Mass Index 29

Sit and Reach 11

Fitness Assessment Reflection Question:

Sample Answer: n/c

Flexibility I have improved my sit and reach distance

Muscular Strength n/c

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

Lying Quad Stretch Quadriceps 4/10 2 15 4/11 2 16

Upper Back & Torso Stretch Trapezius 4/10 2 15 4/11 2 15

Calf Stretch Gastrocnemius 4/10 2 15 4/11 2 20

Lower Back Stretch Latissimus Dorsi 4/10 2 21 4/11 2 18

Chest/ Bicep Stretch Pectoralis/ Biceps 4/10 2 19 4/11 2 18

Shoulder/ Tricep Stretch Trapezius/ Deltoids 4/10 2 14 4/11 2 17

Flexibility Reflection Questions:

Section 3: Muscular Strength and Endurance Log

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

Squats Quadriceps 4/10 5 2 10 4/11 5 2 5

Bridges Hamstrings 4/10 5 2 5 4/11 5 2 5

Latissimus 4/10 5 2 5 4/11 5 2 5

Calf Raises Gastrocnemius 4/10 5 2 5 4/11 5 2 5

Chair Dip Triceps 4/10 5 2 5 4/11 5 2 5

Curls Biceps 4/10 5 2 5 4/11 5 2 5

Crunches Abdominal 4/10 5 2 5 4/11 5 2 5

Muscular Strength and Endurance Reflection Question:

Section 4: Physical Activity Log

The first five rows are completed as a sample only.

Date Warm-up Physical Activity Activity Minutes without

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

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

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

4/1 10 min stretch Football game 60

4/2 10 min stretch Soccer game 60

TOTAL Activity Minutes 

Physical Activity Reflection Chart

Skill-Related Element Activity Explanation

Balance Cheerleading I am a flyer on my

Skill-Related Element Activity Explanation

Agility Football To be able to run the ball

Balance Gymnastics You must balance on a

Coordination baseball To hit the ball

Power Baseball In order to hit the ball far

Reaction Time Baseball You must have a good

hit the ball in baseball

Speed Track In order to win you must run

Physical Activity Reflection Questions:

Answer: I made Improvements by making the work more intense

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

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

Section 3: 45-50 points 40-44 points 30-39 points 0-29 points