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

Mile Run/Walk 18 minutes 19 min 20 seconds 15 min

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 Column A Column B Column C Column D

Body Mass Index 129 28.99 108

Aerobic Capacity 48.99 43 47.98

Curl-ups 6 inches 14 9 inches

Push-ups 24 18 21

Trunk Lift 10 inches 5 inches 7 inches

Sit and Reach 10 13 inches 11 inches

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:These exercises have helped me to extend my flexibility range, allow me to prevent injury, help
me to gain muscles and will help me achieve the goal of completing this course in good-shape and with better
health, both mental and physical since my mental health have improved too.

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:They became easier as my muscles became used to the exercise. These stretches affect my muscles by
warming them up prior to a workout making them work easier.

Flexibility I have improved my sit in reach.

Muscular Strength I have not improved in my muscular strength.

and Endurance

Cardiovascular I can run a mile in less time.

Endurance

Body Composition I have reduced my BMI 48.99 to 47.49.

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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 2 2

10/12 15 seconds 10/17 15 seconds
Modified Hurdler's Stretch Hamstrings 2 2
10/12 15 seconds 10/17 15 seconds

Upper Back & Torso Stretch Trapezius 2 2

10/12 15 seconds 10/17 15 seconds

Calf Stretch Gastrocnemius 10/12 2 15 seconds 10/17 2 15 seconds

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 Flexibility Exercises/Muscle Stretched Day 1 Day 2
Lower Back Stretch Latissimus Dorsi 2 2
10/12 15 seconds 10/17 15 seconds
Chest/ Bicep Stretch Pectoralis/ Biceps 2 2
10/12 15 seconds 10/17 15 seconds
Shoulder/ Tricep Stretch Trapezius/ Deltoids 2 2
10/12 15 seconds 10/17 15 seconds
Lying Abdominal Stretch Abdominal 2 2
10/12 15 seconds 10/17 15 seconds

Flexibility Reflection Questions:

Explain how the stretches become easier each time that you perform them. How did these stretches affect your muscles
during physical activities completed after stretching?

Answer:They became easier as my muscles became used to the exercise. These stretches affect my muscles by
warming them up prior to a workout making them work easier.

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.

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● 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

Day 1 Day 2
Exercise Muscle Worked Dates # of sets # of reps Resistance (Weight) Dates # of sets # of reps Resistance (Weight)

Squats Quadriceps 10/21 2 10 Body weight 10/24 2 15 Body weight

Push-ups Pectoralis 10/21 2 10 Body weight 10/24 2 10 Body weight

Bridges Hamstrings 10/21 2 10 Body weight 10/24 2 15 Body weight

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 Day 1 Day 2
Latissimus n/a
Pull-ups
Dorsi

Calf Raises Gastrocnemius 10/21 2 20 Body weight 10/24 2 20 Body weight

Chair Dip Triceps 10/21 2 10 Body weight 10/24 2 10 Body weight

Curls Biceps n/a

Crunches Abdominal 10/21 2 10 Body weight 10/24 2 10 Body weight

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: My arms and chest are stronger, and my could need more work.

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.

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 Activity Minutes without
Date Warm-up Physical Activity
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

09/19 3 min-walk Track 50 min

09/21 3 min -walk Basketball 50 min
09/26 3 min-walk Tennis 50 min
09/28 3 min-walk Volleyball 50 min
10/03 3 min-walk Basketball 50 min
10/05 3 min-walk Tennis 50 min
10/10 3 min-walk Track 50 min
10/12 3 min-walk Basketball 50 min
10/25 5 min stretch Swimming 50 minutes
10/26 5 min stretch Exercise 50 minutes
11/01 5 min stretch Track 50 minutes
11/02 5 min stretch Gym 50 minutes
11/03 5 min stretch Track 50 minutes

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

TOTAL Activity Minutes 🡪

Remember the 420-minute minimum

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.

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 Skill-Related Element Activity Explanation
Agility Agility Speed ladder runs I run through the squares
of the ladder back and
forth.

Balance Balance Biking I bike about 5 miles a week

for cardio exercise.

Coordination Playing basketball I play basketball with my

friends often, mostly on the
weekend.

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 Skill-Related Element Activity Explanation
Power Working out I workout for about one
hour and a half per day, 6
days a week.

Reaction Time Playing sports I play basketball and soccer

with my friends

Speed Treadmill I run on the treadmill.

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 times from 1hr to 1 hour and a half. To improve my results I will raise my
intensity.

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

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 Excellent Good Needs Improvement Poor

Fitness
● Fitness assessment
Assessment
Results for: results are
● Fitness assessment ● Fitness assessment ● Fitness
recorded.
Lesson 01.03 results are recorded. results are assessment
● Reflection
Module 1 recorded. results are
● Reflection question
responses recorded.
Module 2 ● Reflection
responses are are complete but
complete and responses ● Reflection
lacking detail and
supported. are adequately support. responses are
detailed and incomplete or
supported. 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
recorded.
● All eight stretching ● At least six ● At least four
activities are recorded stretching activities stretching activities ● Less than four
each day. are recorded each are recorded each stretching
day. day. activities are
● All stretches are held
recorded each
an appropriate length ● Most stretches are ● Some stretches are
day.
of time. held an appropriate held an appropriate

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 Excellent Good Needs Improvement Poor

length of time. length of time.

● Reflection question ● 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
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
two days. two days. least two days.
● All muscles are rested
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
workouts. workouts. workouts.
● Appropriate reps, sets,
and resistance used ● Appropriate reps, ● Appropriate reps, ● Appropriate
for all exercises. sets, and resistance sets, and resistance reps, sets, and
are used for most are used for some resistance used

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 Excellent Good Needs Improvement Poor

exercises. exercises. for few

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

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 Excellent Good Needs Improvement Poor

required. including specific

● At least three ● One type of
exercises when
● Reflection chart different exercises exercise has
required.
responses are have been logged, been logged,
complete and including specific ● Reflection chart including
supported. exercises when responses specific
required. are complete but exercises when
lacking detail and required.
● Reflection chart
support.
responses ● Reflection chart
are adequately responses are
detailed and incomplete or
supported. inaccurate.

Total Points Possible: 210 points

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