Module Five 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 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
 Column A Column B Column C

Activity Module 4 Module 5

Wellness Plan Results Wellness Plan Results

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 secrete [Link]

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.

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        
Flexibility Exercises/Muscle Stretched Day 1 Day 2

Calf Stretch Gastrocnemius        

Lower Back Stretch Latissimus Dorsi        

Chest/ Bicep Stretch Pectoralis/ Biceps        

       
Lying Abdominal Stretch 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 Dates # of # of Resistanc Dates # of # of Resistance

Worked sets reps e (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 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 confusion Club drugs can cause loss of
and clouded judgement. consciousness, leaving 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

Physical Activity 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
movement?

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

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

Flexibility
Log  At least two  More than one  At least one  Less than one
days of day of day of stretching day of
stretching are stretching is is recorded. stretching is
recorded. recorded.  At least four recorded.
 All eight  At least six stretching  Less than four
stretching stretching activities are stretching
activities are activities are recorded each activities are
recorded each recorded each day. recorded each
day. day.  Some stretches day.
 All stretches  Most stretches are held an  Few stretches
are held an are held an appropriate are held an
appropriate appropriate length of time. appropriate
length of time. length of time.  Reflection length of time.
  Excellent Good Needs Improvement Poor

 Reflection  Reflection responses are  Reflection

question responses are complete but responses are
responses are adequately lacking detail incomplete or
complete and detailed and and support. inaccurate.
supported. supported.

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

Muscular
Strength and  All 10 muscles  At least eight  At least six  Less than four
Endurance are exercised at muscles are muscles are muscles are
Log least two days. exercised at exercised at exercised at
 All muscles are least two days. least two days. least two days.
rested for at  All muscles are  Most muscles  Few muscles
least 48 hours rested for at are rested for at are rested 48
between least 48 hours least 48 hours hours between
workouts. between between workouts.
 Appropriate workouts. workouts.  Appropriate
reps, sets, and  Appropriate  Appropriate reps, sets, and
resistance used reps, sets, and reps, sets, and resistance
for all resistance are resistance are used for few
exercises. used for most used for some exercises.
 Reflection exercises. exercises.  Reflection
question  Reflection  Reflection responses are
responses are responses are responses are incomplete or
complete and adequately complete but inaccurate.
supported. detailed and lacking detail
supported. and support.

Section 4: 63–70 points 54–62 points 43–53 points 0–42 points

  Excellent Good Needs Improvement Poor

Physical  Some exercises

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

detailed and
supported.

Total Points Possible: 210 points