Module Three 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 Three Wellness Plan assignment.

Section 1: Fitness Assessments (40 points)

Complete the steps on the chart below:

Step 1

Complete Column B. Use your original results from your 01.03 Fitness Assessments.

Step 2

Complete Columns C and D. Use your results from the Module 1 and 2 Wellness Plan Fitness Assessments.

Step 3

Complete Column E. Use your current results from the Module 3 Wellness Plan Fitness Assessments.

Column A Column B Column C Column D Column E

Activity Lesson 01.03 Module 1 Module 2 Module 3

Column A Column B Column C Column D Column E

Baseline Results Wellness Plan Wellness Plan Wellness Plan

Results Results Results

Mile Run/Walk 8.76 7.13 7.17 7.11

Body Mass Index 17.2 18.9 20.3 19.7

Aerobic Capacity 39.4 38.5 37.2 36.8

Curl-ups 12 13 16 21

Push-ups 19 21 18 24

Trunk Lift 11 in 15 in 13 in 12 in

Sit and Reach 7.3 8.2 8.4 8.3

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

Fitness Assessment Reflection Questions:

What areas of fitness show an improvement through these fitness assessments, and what activities do you think
contributed to these improvements?
 Answer:

Section 2: Flexibility Workout Log (50 points)

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 stretches.

Flexibility Exercises/Muscle Stretched Day 1 Day 2

# of # of
Muscle
Flexibility Exercises Dates Repetition Time Dates Repetition Time
Stretched
s s

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

Lying Quad Stretch Quadriceps  11/30 3  15  12/3 3  15

Modified Hurdler's Stretch Hamstrings 2 2

 11/30 15  12/3  15
Flexibility Exercises/Muscle Stretched Day 1 Day 2

1 1
Upper Back & Torso Stretch Trapezius  11/30  15  12/3  15

Calf Stretch Gastrocnemius  11/30 2  15  12/3 2  15

Latissimus 4 4
Lower Back Stretch 11/30  15  12/3  15
Dorsi

Chest/ Bicep Stretch Pectoralis/ 5 5

 11/30  15  12/3  15
Biceps

Shoulder/ Tricep Stretch Trapezius/ 2 2

 11/30  15  12/3  15
Deltoids

Lying Abdominal Stretch Abdominal 1 1

 11/30  15  12/3  15

Flexibility Reflection Questions:

What stretches are easiest for you, and which are the most challenging? How does this relate to the activities you
complete regularly on your activity log?

Answer: The easiest stretches are the ones I do for my arms and legs and the most challenging is the quads
stretch. Since I dance a lot my arms and legs get a little sore so it gets kind of hard. And it hurts.
Section 3: Muscular Strength and Endurance Log (50 points)

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 (Weight)

Worked

Squats Quadriceps 8/3 3 8 20 lbs.

 Dates Day 1 Day 2

Exercise Dates # of # of Resistance Dates # of # of Resistance

Muscle Worked
sets reps (Weight) sets reps (Weight)

Squats Quadriceps 11/30 2 23 62 pounds 12/3 2 23 62 pounds

Push-ups Pectoralis 11/30 3 30 12/3 3 30

Bridges Hamstrings 11/30 2 20 12/3 2 20

Pull-ups Latissimus Dorsi 11/30 4 20 12/3 4 20

Calf Raises Gastrocnemius 11/30 2 30 12/3 2 30

Chair Dip Triceps 11/30 2 30 47 pounds 12/3 2 32 47 pounds

Curls Biceps 11/30 3 31 12/3 3 20

Crunches Abdominal 11/30 3 36 12/3 2 31

Muscular Strength and Endurance Reflection Questions:

1. What change to your routine have you made since starting? How has it affected your workouts?
 Answer: The time I regularly work out changed so I can have time to practice for dance.

2. Search the internet for one positive and one negative example of health and fitness advertisements. Reflect on each
example by completing the chart below:

Web Address Description Advertising Explanation of Impact

What is the ad Technique
selling? What is
the message?

Sample www.yoursite.net This ad is selling Scientific Evidence By stating that “7 out of 10 doctors
Medishakes and recommend MediShake for
shows a picture optimum health,” this ad convinces
the buyer that this product is
of the shake with
backed up by scientific facts.
statistics.

Positive Example www.dailyburn.com 1 on 1 training Comments Many people commented that

programs Dailyburn is a great website, and
that it helps you burn calories.

Negative Example www.smithandjones.com Healthcare Info about what This website says if you do not
Marketing they have worked see the marketing response you
with. expect then its due to your
 Web Address Description Advertising Explanation of Impact
What is the ad Technique
selling? What is
the message?

partners and that is when they

come in.

Section 4: Physical Activity Log (80 points)

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 Horseback riding 2 hours

12/29 Stretching Ice-skating 90 minutes

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

11/26 Stretch Bike ride 45 minutes

11/27 Jog Volleyball Practice 60

11/28 Run Cleaning 30

11/29 Walk Swimming 40

11/30 Stretch Run 55

11/31 Walk Dance Practice 120

12/1 Run Walk 30

12/2 Stretch Clean 25

12/3 Stretch Jog 15

12/4 Walk Ice Skating 35

12/5 N/A Stairs up and down 60

12/6 Stretch Dance technique 45

12/7 Walk Jog 25

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

12/8 Stretch Run 45

12/9 Stretch Flexibility stretch 20

12/10 Jog Rollerblading 30

12/11 Jog Lower body Workout 25

12/12 Stretch. Cleaning 15

TOTAL Activity Minutes  720 minutes

Remember the 420-minute minimum

Physical Activity Reflection Questions:

1. What was your favorite activity completed in this activity log? What muscles are used in this activity, and what
components of health-related fitness does it involve?

Answer: Ice skating because I was with my friends and it includes my legs. You have to have balance and agility.

2. Based the total number of minutes, how do you feel about your level of activity? What actions can you take to
continue to improve your average daily movement?
Answer: I think its very good for a 14 year old, all I have to do is keep trying and maybe add more things.