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 Results Wellness Plan Results Wellness Plan Results

Mile Run/Walk 8 minutes 13 seconds 8 minutes 5 seconds 7 minutes

Body Mass Index 20.9 20.9 20.9

Aerobic Capacity 22 22 22

Curl-ups 15 17 20

Push-ups 5 6 8

Trunk Lift 18 inches 18 inches 18 inches

 Column A Column B Column C Column D

Sit and Reach 5 inches 5 inches 5.3 inches

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

Fitness Assessment Reflection Question:

Explain the effects of exercises on your health-related components of fitness (flexibility, muscular strength and endurance,
cardiovascular, and body composition) since beginning this course.

Answer: Since the beginning of this course my health related components of fitness have dramatically improved. I am now able to
stretch more efficiently and I’ve also noticed that I have a lot more lower body strength then upper body strength. And my body
composition has changed for the better too because I am gaining more muscle.

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.

Flexibility Exercises/Muscle Stretched Day 1 Day 2

# of # of
Flexibility Exercises Muscle Stretched Dates Time Dates Time
Repetitions Repetitions
Flexibility Exercises/Muscle Stretched Day 1 Day 2

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

Lying Quad Stretch Quadriceps  6/7 3  25 seconds  6/8 3  20 seconds
Modified Hurdler's Stretch Hamstrings  6/9 4  34 seconds 6/10 3  31 seconds

Upper Back & Torso Stretch Trapezius  6/11 3  15 seconds  6/12 3  12 seconds

Calf Stretch Gastrocnemius  6/13 4  20 seconds 6/14 5  30 seconds

Lower Back Stretch Latissimus Dorsi  6/15 3  30 seconds  6/16 3  20 seconds

Chest/ Bicep Stretch Pectoralis/ Biceps  6/17 2  20 seconds  6/18 2  13 seonds

Shoulder/ Tricep Stretch Trapezius/ Deltoids  6/19 3  25 seconds  6/20 3  23 seonds

Lying Abdominal Stretch Abdominal  6/21 2  24 seconds 6/22 3  30 seconds

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 stretches because easier each time that I did them because after awhile its like muscle memory. The exercises loosened
up my muscles so when I was doing physical activities I was basically gliding through them.
 Section 3: Muscular Strength and Endurance Log

Complete the chart below. Remember:

 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 Worked Dates # of sets # of reps Resistance (Weight)

Squats Quadriceps 8/3 3 8 20 lbs.

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

Squats Quadriceps 6/7 3 10 none 6/9 3 10 5 pound weights

Push-ups Pectoralis 6/8 2 5 Body weight 6/10 2 7 Body Weight

 Day 1 Day 2
Hip extensions Hamstrings 6/11 3 5 none 6/13 3 5 none

Pull-ups Latissimus Dorsi 6/12 2 5 Body weight 6/14 2 5 Body weight

6/15 3 10 Leg/ body weight 6/17 3 10 Leg/ body weight

Calf Raises Gastrocnemius

Chair Dip Triceps 6/16 3 5 Body weight 6/18 3 5 Body weight

Curls Biceps 6/19 2 5 5 pound weight 6/21 2 5 5 pound weight

Crunches Abdominal 6/20 3 8 none 6/22 3 10 none

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:  I think my leg muscles like my hamstrings are the strongest. And I need to work more on my upper body strength
like my Latissimus Dorsi need the most 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 of your activities.
The first five rows are completed as a sample only.
 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

6/7 5 minute stretch 2 mile walk with my dog 25 min

6/8 5 minute stretch Playing Just Dance 45 minutes
6/9 5 minute jog Swimming 75 minutes
6/10 5 minute jog Jumping on the trampoline 80 minutes
6/11 5 minute jog 2 mile bike ride 12 minutes
6/12 5 minute stretch sprint 8 minutes
6/13 5 minute jog Playing basketball 60 minutes
 Activity Minutes without
Date Warm-up Physical Activity
Warm-up

TOTAL Activity Minutes  305 minutes

Remember the 150-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.

Skill-Related Element Activity Explanation

Agility Playing Just Dance When I was playing I had to

move quick and smoothly to
do the dance correct.

Balance Riding my bike To stay on the bike I had to

 Skill-Related Element Activity Explanation

use balance.

Coordination Jumping on the trampoline While I was in the trampoline

I was doing flips and I had to
have the perfect coordination
to do the flip properly.

Power Sprint I had to use my power to work

through a sprint and push
myself to keep going.

Reaction Time Playing basketball I was able to quickly steal the

ball away from the other
players

Speed Swimming I was at the pool and I

decided to time myself doing
laps up and down the pool and
try to lower the time every lap.

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: Yes I have made adjustments to my workout routine. I have added more activities to increase my results. I will add more
intensity in my workouts to get faster and better results.
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
Results for: results are recorded. results are recorded. results are recorded. assessment
 Reflection question  Reflection responses  Reflection responses results are
Lesson 01.03 recorded.
responses are are adequately are complete but
Module 1 complete and detailed and lacking detail and  Reflection
Module 2 supported. supported. support. responses are
incomplete or
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 of  At least one day of  Less than one
stretching are recorded. stretching is recorded. stretching is recorded. complete day of
 All eight stretching  At least six stretching  At least four stretching is
activities are recorded activities are recorded stretching activities recorded.
each day. each day. are recorded each  Less than four
 All stretches are held an  Most stretches are day. stretching
appropriate length of held an appropriate  Some stretches are activities are
time. held an appropriate recorded each
 
Excellent Good Needs Improvement Poor

 Reflection question length of time. length of time. day.

responses are  Reflection responses  Reflection responses  Few stretches are
complete and are adequately are complete but held an
supported. detailed and lacking detail and appropriate length
supported.  support. of time.
 Reflection
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 muscles  At least four muscles  Less than
Endurance Log exercised at least two are exercised at least are exercised at least four muscles are
days. two days. two days. exercised at least
 All muscles are rested  All muscles are  Most muscles are two days.
for at least 48 rested for at least 48 rested for at least 48  Few muscles are
hours between hours between hours between rested 48 hours
workouts. workouts. workouts. between
 Appropriate reps, sets,  Appropriate reps,  Appropriate reps, workouts.
and resistance used sets, and resistance sets, and resistance  Appropriate reps,
for all exercises.   are used for most are used for some sets, and
 Reflection question exercises. exercises. resistance used
responses are  Reflection responses  Reflection responses for few exercises.
complete and are adequately are complete but  Reflection
 
Excellent Good Needs Improvement Poor

supported.  detailed and lacking detail and responses are

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

are adequately incomplete or
detailed and inaccurate.
supported.

Total Points Possible: 210 points