Module Two Wellness Plan

GO TO FILE – Choose SAVE AS – Save a copy of this to your computer!

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 2 miles in 30 minutes 2 miles in 26 minutes 2 miles in 25 minutes

 Column A Column B Column C Column D

Body Mass Index 23.0 29.3 29.2

Aerobic Capacity 10minutes 10 min 12 minutes

Curl-ups 26 25 27

Push-ups 16 18 21

Trunk Lift 12 6 13 5 inches 10 6 inches

Sit and Reach 26 27 29

**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:
 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  6/24 3  30 seconds  7/1 2  15

Modified Hurdler's Stretch Hamstrings  6/24 2  30 seconds  7/1 3  30

Upper Back & Torso Stretch Trapezius  6/26 3  30 seconds  7/2 2  20

 6/26 2  30 seconds  7/3 3  30

Lower Back Stretch Latissimus Dorsi  6/28 3  30 seconds  7/3 2  15

Chest/ Bicep Stretch Pectoralis/ Biceps  6/29 2  30 seconds  7/4 3  30

Shoulder/ Tricep Stretch Trapezius/ Deltoids  6/30 3  30 seconds  7/5 2  15

Lying Abdominal Stretch Abdominal 6/30 2  30 seconds  7/6 4  50

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:

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 6/24 2 8 20

Push-ups Pectoralis 6/25 3 7 15

Bridges Hamstrings 6/25 2 6 20

Latissimus 6/26 3 8 40
Pull-ups
Dorsi

Calf Raises Gastrocnemius 6/26 2 7 20

Chair Dip Triceps 6/27 2 7

Curls Biceps 6/27 2 6 10

Crunches Abdominal 6/28 2 5 15

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:

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

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

12/28 15-min stretch Cheerleading–state championship 180 min

12/31 5-min stretch 3-mile bike ride 20 min

6/29 10 minute stretch Basketball game 190

6/30 15 minute stretch 5 mile run 60 minutes

7/1 10 minutes 20 mile bike ride with my dad (road bike) 180 minutes
 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.

Skill-Related Element Activity Explanation

Agility Obstacle course I need to move quick and

think quick to get by the
obstacles.

Balance yoga I try to stand still with one

 Skill-Related Element Activity Explanation

foot

Coordination baseball I need to calculate my hand

eye calculation to catch a
baseball

Power lifting I need to have enough

power to lift 100 pounds

Reaction Time boxing I need to move out of the

way of an incoming punch

Speed track I try to run fast to beat my

dad in a race

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:
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. length of time. held an appropriate recorded each
 Reflection question
 
Excellent Good Needs Improvement Poor

responses are  Reflection responses length of time. day.

complete and are adequately  Reflection responses  Few stretches are
supported. detailed and are complete but held an
supported.  lacking detail and appropriate length
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 exercised at least two are exercised at least are exercised at least four muscles are
Log
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