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

Complete the steps on the chart below:

Step 1 Complete Column B. Use your original results from your Module One Fitness Assessments.

Step 2 Complete Column C. Re-do all Fitness Tests from Module One to analyze your progress and gains.

Column A Column B Column C

Activity 1.03 Fitness Assessment Results Module Three Wellness Plan

Results

Mile Run/Walk 7 minutes and 38 seconds 7 minutes and 34 seconds

Body Mass Index 27.07

Aerobic Capacity 41.83

Curl-ups They were able to be completed with a I was able to complete 10 curl ups in a
good form. row.

Push-ups I was unable to do a complete 90-degree I am still unable to do a complete 90-

angle. degree angle.

Trunk Lift (use a ruler) They were completed with a good form.

Sit and Reach (use a ruler) They were completed with a good form. I was able

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 Section 2: Flexibility Workout Log
 Perform and log five stretching exercises for two days in the same week.
 Pick the five stretches you feel would be best for you to perform. Do the same five stretches for both days.
 Module Three 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 use the following link for video demonstrations: Wellness Plan Support

Flexibility Exercises/Muscle Stretched Day 1 Day 2

Muscle # of # of
Flexibility Exercises Dates Time Dates Time
Stretched Repetitions Repetitions

Side Deltoid Stretch Shoulder 10/1 2 15 seconds 10/3 2 15 seconds

Lunge Quads 10/1 2 15 seconds 10/4 2 15 seconds

Arm circles Shoulder 10/2 2 15 seconds 10/3 2 15 seconds

Planks Core 10/21 2 15 seconds 10/22 2 15 seconds

Split squat Glutes 10/23 2 15 seconds 10/24 2 15 seconds

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Section 3: Muscular Strength and Endurance Log
Complete the chart below. Remember:

 Perform and log five muscular exercises for two days in the same week.
 You pick the five exercises you feel would be best for you to perform. Do the same 5 exercises for both days.
 There MUST be a 48-hour rest period between workouts.
 Module Three 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:

Dates Day 1 Day 2

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

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

Single Leg 10/2 3 7 10 lb. Dumbbell 10/4 2 10 20 lb. DB

Hamstrings/Quads
Deadlift

Hammer Curls Biceps 10/2 3 8 15 lb. DB 10/4 3 10 15 lb DB

Complete this Chart

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 Dates Day 1 Day 2

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

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

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Section 4: 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-up Physical Activity Activity Minutes

without Warm-up
10/1 5-min stretch HITT training session 45 min

10/1 5-min jog Raked 8 bags of leaves 60 min

10/3 5-min stretch Basketball game with friends 120 min

10/5 15-min stretch Frisbee golf 90 min

10/8 5-min stretch Pickleball 75 min

10/1 5-min stretch Marching band 180 min

10/3 5-min stretch Marching band 180 min

10/4 5-min stretch Marching band 240 min

10/14 5-min stretch Marching band 180 min

10/15 5-min stretch Marching band 180 min

10/17 5-min stretch Marching band 180 min

10/18 5-min stretch Marching band 240 min

10/21 5-min stretch Marching band 240 min

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 TOTAL Activity Minutes 

Remember the 420-minute minimum. 1620 Total

Section 5: Reflection

Fitness What areas of fitness show an improvement through your fitness assessments, and what activities do you
Assessment think contributed to these improvements? – Answer below
Reflection
Question:
Improvement Contributing Activities

Flexibility Yes Lifting my knee towards my chest.

Muscular No Lifting my roughly 5 pounds) and hold it up for up to 10 minutes
Strength and
Endurance
Cardiovascular Yes Marching band
Endurance
Body Yes Sit ups
Composition

Flexibility What stretches are easiest for you, and which are the most challenging? How does this relate to the activities
Reflection you complete regularly on your activity log?
Question:
Answer: It is easy for me to lift my knees up to my chest and move my arms around. I don’t really struggle with
anything. That is why my activity log has lots of stretches and things that require movement and
balance.

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 Muscular What change to your routine have you made since starting? How has it affected your workouts?
Strength and
Endurance
Reflection
Question:
Answer: I have worked out more frequently and harder since starting. This has affected my workouts because it is
easier to complete lower body workouts and endurance tests.

Physical Activity What was your favorite activity completed in this activity log? What muscles are used in this activity, and what
Reflection components of health-related fitness does it involve?
Questions:
Answer: My favorite activities to complete were the lower body exercises because it makes me more flexible and I am
able to stretch out my legs making me feel better.

Based on 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 that my level of activity is good because I am outside running almost everyday.

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