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Copy of Module 2 Wellness Plan

The Module Two Wellness Plan outlines a structured approach for participants to log their flexibility workouts, muscular strength and endurance exercises, and physical activities. It includes specific guidelines for repetitions, sets, and durations, along with reflection questions to assess progress and areas for improvement. Participants are required to complete a minimum of 420 minutes of moderate to vigorous activities and reflect on their experiences to enhance their fitness journey.

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nintendomrt
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2 views

Copy of Module 2 Wellness Plan

The Module Two Wellness Plan outlines a structured approach for participants to log their flexibility workouts, muscular strength and endurance exercises, and physical activities. It includes specific guidelines for repetitions, sets, and durations, along with reflection questions to assess progress and areas for improvement. Participants are required to complete a minimum of 420 minutes of moderate to vigorous activities and reflect on their experiences to enhance their fitness journey.

Uploaded by

nintendomrt
Copyright
© © All Rights Reserved
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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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 1-3. After
completing all sections, submit this file as your Module Two Wellness Plan assignment.

Section 1: Flexibility Workout Log


● Perform and log stretching exercises for all eight muscles listed below. 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.
● Please use the following link for video demonstrations: Wellness Plan Support

Sample highlighted in Yellow:


Training Plan Chart
Flexibility Exercises Muscle Date # of Time
Stretched Repetitions
Doorway Stretch Pectoralis 10/16 2 15 seconds
Lying Quad Stretch Quadriceps 10/16 2 15 seconds
Modified Hurdler's Hamstrings 10/17 2 15 seconds
Stretch
Upper Back & Torso Trapezius 10/18 2 15 seconds
Stretch
Calf Stretch Gastrocnemius 10/19 2 15 seconds
Lower Back Stretch Latissimus Dorsi 10/20 2 15 seconds
Chest/Bicep Stretch Pectoralis/ Biceps 10/21 2 15 seconds
Shoulder/Triceps Trapezius/ 10/22 2 15 seconds
Stretch Deltoids
Lying Abdominal Abdominal 10/23 2 15 seconds
Stretch

Section 2: Muscular Strength and Endurance Log

Complete the chart below. Remember:

· Complete muscular exercises all in one day.

· 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 use the following link for video demonstrations (go to slide 7): Wellness Plan Support

Sample highlighted in Yellow:

Training Plan Chart

Exercise Muscle Worked Date # of # of reps Resistance


sets (Weight)

Squats Quadriceps 10/16 3 10 BW

Push-ups Pectoralis 10/16 3 10 BW

Curls Biceps 10/17 2 8 10 lbs.


Dumbbell (DB)

Lunges Hamstrings 10/18 3 10 BW

Bent Over Latissimus Dorsi 10/19 2 10 15 lbs.


Row Dumbbell

Calf Raises Gastrocnemius 10/20 3 15 BW

Chair Dip Triceps 10/21 2 12 BW

Curls Biceps 10/22 2 10 10 lbs.


Dumbbell

Section 3: Physical Activity Log

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.

Date Warm- Physical Activity Activity Minutes


up
without Warm-up

10/16 30-sec Dog walk 5 min


stretch

10/17 5-min Marching Band Practice 240 min


stretch
10/18 30-sec Dog walk 5 min
stretch

10/22 5-min Marching Band Practice 240 min


stretch

10/23 1 min Light Jog 15 min


stretch

10/24 5-min Marching Band Practice 240 min


stretch

10/25 1 min Light Jog 20 min


stretch

10/26 30-sec Dog walk 5 min


stretch

TOTAL Activity Minutes à

Remember the 420-minute minimum. 755 Total

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

Answer
Stretches became easier, improving flexibility,
especially in my hamstrings and back. They also
reduced stiffness before workouts

Muscular Strength Based on your workout, what muscles do you think are the
and Endurance strongest and which muscles need the most work? Explain
Reflection Question: your answer.

Answer My quadriceps and calves feel strong, but my triceps


and upper back need more work as they fatigue quickly

Physical Activity Have you made any adjustments to your workout routine to
Reflection Question: increase your activity level and improve on your
achievements? What adjustments will you make to continue
to improve your results?

Answer
I increased strength training and added longer jogs for
endurance. To improve further, I’ll add longer sessions
and weighted exercises
Physical Activity Reflection Chart

Using your activities as examples, reflect on your use of skill-related fitness elements by completing the chart
below (Sample in Yellow):

Skill-Related Activity Explanation


Element

Agility Marching Band Quick changes in direction and formation require agility.

Balance Light Jog Maintaining posture and stride requires balance.

Coordination Marching Band Coordinating steps with music improves timing and
rhythm.

Power Light Jog Pushing off each stride with force increases leg power.

Reaction Time Marching Band Reacting quickly to cues for formation changes.

Speed Light Jog Pacing improves speed and cardiovascular fitness.

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