Module Five Wellness Plan

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Fill in all logs and answer the reflection questions completely with supporting details
for sections 1-5. After completing all sections, submit this file as your Module Five
Wellness Plan assignment.

Section 1: Fitness Assessments

Complete the following steps on the chart below:

Step 1

Complete Column B. Use your results from the Module 4 Wellness Plan Fitness
Assessments.

Step 2

Complete Column C. Use your current results from the Module 5 Wellness Plan
Fitness Assessments.

Column A Column B Column C

Activity Module 4 Module 5

Wellness Plan Results Wellness Plan
Results

Mile Run/Walk

Body Mass Index

Aerobic Capacity

Curl-ups

Push-ups

Trunk Lift

Sit and Reach

Fitness Assessment Reflection Chart:

Some athletes choose to use supplements and performance-enhancing drugs in hopes

of gaining an edge over their opponents. Research and describe at least three risks of
using anabolic steroids and other performance-enhancing drugs. Complete the chart
with your findings.

Sample:

Risk Description Link to Source

Severe Acne Steroids cause the skin to www.sitename.net

secrete more oils and lead
to acne.

Answer:
Risk Description Link to Source

Section 2: Flexibility Workout Log

Perform and log stretching exercises for all eight muscles listed below at least two
days per week, but 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 refer to Video Gallery in the course for demonstrations of how to perform the stretching
exercises.
 Date #1 Date #2

_________ ___________

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

15
EXAMPLE EXAMPLE 2 15 seconds 2
seconds

Lying Quad Quadriceps

Stretch
Modified Hamstrings
Hurdler's
Upper Back Trapezius
& Torso
Calf Stretch Gastrocnemiu
s
Lower Back Latissimus
Stretch Dorsi
Chest/Bicep Pectoralis/
Stretch Biceps
Shoulder/ Trapezius/
Tricep Deltoids
Lying Abdominal
Abdominal

Flexibility Reflection Question:

Discuss which of the static stretches is most effective for you and which is least
effective.

Answer:

Section 3: Muscular Strength and Endurance Log

Complete the chart below. Remember:
  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.

 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 refer to Video Gallery in the course for demonstrations of how to perform
the muscle exercises.

Sample:
Exercise Muscle Dates # of sets # of reps Resistance
Worked (Weight)

Squats Quadriceps 8/3 3 8 20 lbs.

Day 1 Day 2

Exercise Muscle Date # of # of Resistan Date # of # of Resist

Worked s sets reps ce s sets rep ance
(Weight) s (Weig
ht)

Squats Quadricep
s

Push-ups Pectoralis
 Day 1 Day 2

Exercise Muscle Date # of # of Resistan Date # of # of Resist

Worked s sets reps ce s sets rep ance
(Weight) s (Weig
ht)

Bridges Hamstring
s

Pull-ups Latissimus
Dorsi

Calf Gastrocne
Raises mius

Chair Dip Triceps

Curls Biceps

Crunches Abdominal

Muscular Strength and Endurance Reflection Chart:

Alcohol, tobacco, and drugs negatively impact physical and mental health. Use the chart
below to list two risks associated with each substance.

Sample:

Substance Risk One Risk Two

Club Drugs Club drugs can cause Club drugs can cause loss
confusion and clouded of consciousness, leaving
judgement. the user vulnerable to
harm.

Answer:
 Substance Risk One Risk Two

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.

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 Roller blading–3 miles 35 minutes

1/5 5-minute jog Surfing 2 hours

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

TOTAL Activity Minutes 

Remember the 420-minute minimum

Physical Activity Reflection Chart:

Many physical activities offer a chance to interact with others as teammates, training
partners, or opponents. Describe one specific way you used appropriate personal,
social, and ethical behavior while participating in physical activities this week. Use your
examples to complete the chart:
Sample:

Behavior Activity Explanation

Ethical Golf I hit the ball out of play and

assessed a penalty on
myself.

Answer:
Behavior Activity Explanation

Personal

Social

Ethical

Section 5: Fitness Tracker Data:

You have two options to complete this section.

Choose Option A OR Option B:

A. If you have a fitness tracker, such as MOVBand, Fitbit, iPhone Health App, etc.,
please include a screen shot of your results here AND use your results to fill out
the chart:

 Average daily moves this week = Total number of physical activity

minutes for the last 7 days x 26.19
 Percent toward my goal this week = Total average daily moves ÷ 12,000
 Total moves this week = Total number of physical activity minutes for the
last 7 days x 183.33
 Module 4 Module 5
Wellness Plan Results Wellness Plan Results

Average Daily
Moves This Week

% Toward My Goal
This Week

Total Moves This

Week

B. If you do not have a Fitness Tracker, you may complete the chart using the
following formula:

 Average daily moves this week = Total number of physical activity minutes
for the last 7 days x 26.19
 Percent toward my goal this week = Total average daily moves ÷ 12,000
 Total moves this week = Total number of physical activity minutes for the last
7 days x 183.33

Module 4 Module 5
Wellness Plan Results Wellness Plan Results

Average Daily
Moves This Week

% Toward My Goal
This Week

Total Moves This

Week

Fitness Tracker Reflection Question:

Describe any changes in your activity level and choices you made this week that
account for any differences in your Module Four and Module Five results. What specific
changes can you make to continue to improve the average daily moves?
Answer:

Module Five Wellness Plan Grading Rubric

Excellent Good Needs Poor

Improvement

Section 1: 18–20 points 16–17 points 13–15 points 0–12 points

Fitness
Assessm  Fitness  Fitness  Fitness  Fitness
ent assessm assessm assessm assess
Results ent ent ent ment
for: results results results results
• Module are are are are
4 recorded recorded recorded. recorde
• Module . .  Reflectio d.
5  Reflectio  Reflectio n  Reflectio
n n response n
question response s are respons
response s are complet es are
s are adequat e but incompl
thoughtf ely lacking ete or
ully detailed detail inaccur
detailed and and ate.
and support support.
support ed.
ed.

Section 2: 36–40 points 32–35 points 25–31 points 0–24 points

Flexibility
Log  At least  More  At least  Less
two days than one day than
of one day of one day
stretchin of stretchin of
g are stretchin g is stretchin
recorded g is recorded. g is
. recorded  At least recorde
 All eight . four d.
stretchin  At least stretchin  Less
g six g than
activities stretchin activities four
are g are stretchin
recorded activities recorded g
each are each activities
day. recorded day. are
 Excellent Good Needs Poor
Improvement

 All each  Some recorde

stretches day. stretches d each
are held  Most are held day.
an stretches an  Few
appropri are held appropria stretche
ate an te length s are
length of appropri of time. held an
time. ate  Reflectio appropri
 Reflectio length of n ate
n time. response length of
question  Reflectio s are time.
response n complet  Reflectio
s are response e but n
thoughtf s are lacking respons
ully adequat detail es are
detailed ely and incompl
and detailed support. ete or
support and inaccur
ed. support ate.
ed.

Section 3: 36–40 points 32–35 points 25–31 points 0–24 points

Muscular
Strength  All 10  At least  At least  Less
and muscles eight six than
Enduranc are muscles muscles four
e Log exercise are are muscles
d at least exercise exercised are
two d at least at least exercise
days. two two days. d at
 All days.  Most least
muscles  All muscles two
are muscles are days.
rested are rested for  Few
for at rested at least muscles
least 48 for at 48 hours are
hours least 48 between rested
between hours workouts. 48 hours
workouts between  Appropri between
. workouts ate reps, workout
 Appropri . sets, and s.
ate reps,  Appropri resistanc  Appropri
sets, and ate reps, e are ate reps,
 Excellent Good Needs Poor
Improvement

resistanc sets, and used for sets,

e used resistanc some and
for all e are exercises resistan
exercise used for . ce used
s. most  Reflectio for few
 Reflectio exercise n exercise
n s. response s.
question  Reflectio s are  Reflectio
response n complet n
s are response e but respons
thoughtf s are lacking es are
ully adequat detail incompl
detailed ely and ete or
and detailed support. inaccur
support and ate.
ed. support
ed.

Section 4: 45–50 points 40–44 points 30–39 points 0–29 points

Physical
Activity  All  Most  Some  Few
Log exercise exercise exercises exercise
YOU ARE s are s are are s are
REQUIRE moderat moderat moderate moderat
D TO LOG e to e to to e to
EACH vigorous vigorous vigorous vigorous
WEEK intensity. intensity. intensity. intensity
YOU ARE  At least  At least  At least , or
IN THE 420 385 350 intensity
COURSE activity activity activity is not
minutes minutes minutes indicate
are are are d.
recorded recorded recorded.  At least
. .  Some 315
 All  All exercise activity
exercise exercise dates minutes
s are s are listed are are
dated as dated as not in an recorde
daily or daily or effective d.
every every pattern.  Few
other other  At least exercise
day. day. two dates
 At least  Most different listed
 Excellent Good Needs Poor
Improvement

three exercise exercises are in an

different dates have effective
exercise are listed been pattern.
s have and are logged,  One
been not in an including type of
logged, effective specific exercise
including pattern. exercises has
specific  At least when been
exercise three required. logged,
s when different  Reflectio includin
required. exercise n g
 Reflectio s have response specific
n been s are exercise
question logged, complet s when
response including e but required
s are specific lacking .
thoughtf exercise detail  Reflectio
ully s when and n
detailed required. support. respons
and  Reflectio es are
support n incompl
ed. response ete or
s are inaccur
adequat ate.
ely
detailed
and
support
ed.

Section 5: 36–40 points 32–35 points 25–31 points 0–24 points

Fitness
Tracker  Average  Average  Average  One or
Data daily daily daily more of
moves, moves, moves, the
percent percent percent fitness
toward toward toward tracker
goal, and goal, and goal, and data is
total total total missing
moves moves moves  Reflectio
for the for the for the n
week are week are week are respons
recorded recorded recorded es are
 Excellent Good Needs Poor
Improvement

and at and at and at incompl

least least least ete or
90% 80% 70% inaccur
complete complete complete ate.
d. d. d.
 Reflectio  Reflectio  Reflectio
n n n
question response response
response s are s are
s are adequat complet
thoughtf ely e but
ully detailed lacking
detailed and detail
and support and
support ed. support.
ed.

Presentat 18–20 points 16–17 points 13–15 points 0–12 points

ion
 Plan  One or  Three  Four or
format is two errors in more
properly errors in plan errors in
followed. plan format. plan
 All format.  Some format.
response  Most response  Few
s are in response s are in respons
the form s are in the form es are in
of the form of the form
complete of complete of
sentence complete sentence complet
s. sentence s. e
 No s.  Three sentenc
spelling  One or spelling es.
errors. two errors.  Four or
spelling more
errors. spelling
errors.
Total Points Possible: 210 points