Module Six Wellness Plan

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Fill in all logs and answer the reflection questions completely with supporting details for sections 2-5. After
completing all sections, submit this file as your Module Six Wellness Plan assignment.

Section 1:

Fitness Assessment

Complete the following steps on the chart below:

Step 1: Complete Columns B and C. Use your results from the Module 4 and 5 Wellness Plan Fitness Assessments.

Step 2:Complete Column D. Use your current results from the Module 6 Wellness Plan Fitness Assessments.

Column A Column B Column C Column D

Activity Module 4 Module 5 Module 6

Wellness Plan Results Wellness Plan Results Wellness Plan Results

Mile Run/Walk

Body Mass Index

Aerobic Capacity

Curl-ups

Push-ups

Trunk Lift

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 Column A Column B Column C Column D

Activity Module 4 Module 5 Module 6

Wellness Plan Results Wellness Plan Results Wellness Plan Results

Sit and Reach

Fitness Assessment Reflection Questions:

You have the power to make a difference, and that includes enhancing your personal health and the health of others.

1. Explain the value of completing and monitoring personal progress using fitness assessments.

Answer:

2. What is one specific way that you have influenced or will influence someone’s health in a positive way?

Answer:

Section 2: Flexibility Workout Log

 Perform and log stretching exercises for all eight muscles listed below at least two days in the same week.

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  You may stretch every day.
 Module Six 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

Modified Hurdler's Stretch Hamstrings

Upper Back & Torso Stretch Trapezius

Calf Stretch Gastrocnemius

Lower Back Stretch Latissimus Dorsi

Chest/ Bicep Stretch Pectoralis/ Biceps

Shoulder/ Tricep Stretch Trapezius/ Deltoids

Lying Abdominal Stretch Abdominal

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Flexibility Reflection Question:
Discuss a specific activity and the stretches you completed before and after the activity. Explain why you have selected
those stretches.

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. (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.

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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 8/6 3 8 20 lbs.

Push-ups Pectoralis 8/7 3 15 Body Weight (BW)

Bridges Hamstrings 8/6 3 12 BW

Rows L. Dorsi 8/7 2 10 10 lb Dumbbells

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Complete this Chart
Day 1 Day 2

Exercise Muscle Worked Dates # of # of Resistance Dates # of # of Resistance

sets reps (Weight) sets reps (Weight)

Squats Quadriceps

Push-ups Pectoralis

Bridges Hamstrings

Pull-ups Latissimus Dorsi

Calf Raises Gastrocnemius

Chair Dip Triceps

Curls Biceps

Crunches Abdominal

Muscular Strength and Endurance Reflection Questions:

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What was the most important, interesting, or surprising thing you learned about your strength and endurance during this
course, and how do you think it might impact your mental or physical health as you move forward?

Answer:

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 four 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 minutes

12/26 5-min jog 4-mile run 45 minutes

12/27 5-min stretch Basketball practice 60 minutes

12/28 5-min stretch ROTC field drills 90 minutes

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

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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 physical activities do you plan to continue after you complete this course? What do you need to do to continue to
improve your performance as you participate in these activities?

Answer:

2. Describe at least two things in your own community or in the media that are advocating for healthier lifestyles for kids
to help reduce childhood obesity. Do you believe they are effective? Explain.
Answer:

3. Did tracking your daily activity minutes each day make you more intentional in finding ways to be active and keep
moving?

Answer:

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 Module Six 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
Results for:  Fitness assessment  Fitness assessment  Fitness  Fitness
 Module 4 results are recorded. results are recorded. assessment results assessment results
 Module 5  Reflection question  Reflection responses are recorded. are recorded.
 Module 6 responses are are adequately  Reflection  Reflection
complete and detailed and responses are responses are
supported. supported. complete but incomplete or
lacking detail and inaccurate.
support.

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 day
stretching are of stretching is stretching is of stretching is
recorded. recorded. recorded. recorded.
 All eight stretching  At least six  At least four  Less than four
activities are stretching activities stretching activities stretching activities
recorded each day. are recorded each are recorded each are recorded each
 All stretches are held

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 Excellent Good Needs Improvement Poor

an appropriate length day. day. day.

of time.  Most stretches are  Some stretches  Few stretches are
 Reflection question held an appropriate are held an held an appropriate
responses are length of time. appropriate length length of time.
complete and  Reflection responses of time.  Reflection
supported. are adequately  Reflection responses are
detailed and responses are incomplete or
supported. complete but inaccurate.
lacking detail and
support.

Section 3: Muscular 45–50 points 40–44 points 30–39 points 0–29 points
Strength and
Endurance Log  All eight muscles  At least six muscles  At least four  Less than four
are exercised at least are exercised at least muscles are muscles are
two days. two days. exercised at least exercised at least
 All muscles are  All muscles are two days. two days.
rested for at least 48 rested for at least 48  Most muscles are  Few muscles are
hours between hours between rested for at least rested 48 hours
workouts. workouts. 48 hours between between workouts.
 Appropriate reps,  Appropriate reps, workouts.  Appropriate reps,
sets, and resistance sets, and resistance  Appropriate reps, sets, and
used for all are used for most sets, and resistance used for
exercises. exercises. resistance are used few exercises.
 Reflection question  Reflection responses for some  Reflection
responses are are adequately exercises. responses are

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 Excellent Good Needs Improvement Poor

complete and detailed and  Reflection incomplete or

supported. supported. responses are inaccurate.
complete but
lacking detail and
support.

Section 4: Physical 72-80 points 64-71 points 51-63 points 0-50 points
Activity Log
 All exercises are  Most exercises are  Some exercises  Few exercises are
YOU ARE
moderate to vigorous moderate to vigorous are moderate to moderate to
REQUIRED TO LOG
EACH WEEK YOU intensity. intensity. vigorous intensity. vigorous intensity,
ARE IN THE  At least 420 activity  At least 385 activity  At least 350 or intensity is not
COURSE minutes are minutes are activity minutes are indicated.
recorded. recorded. recorded.  At least 315
 All exercises are  All exercises are  Some exercise activity minutes are
dated as daily or dated as daily or dates listed are not recorded.
every other day. every other day. in an effective  Few exercise dates
 At least  Most exercise dates pattern. listed are in an
three different are listed and are not  At least effective pattern.
exercises have been in an effective two different  One type of
logged, including pattern. exercises have exercise has been
specific exercises  At least been logged, logged, including
when required. three different including specific specific exercises
 Reflection question exercises have been exercises when when required.
responses are logged, including required.  Reflection
complete and specific exercises  Reflection responses are
when required. responses are incomplete or

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 Excellent Good Needs Improvement Poor

supported.  Reflection responses complete but inaccurate.

are adequately lacking detail and
detailed and support.
supported.

Total Points Possible: 220 points

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