Module Two Wellness Plan (Assessment 2.

08)

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:

Step 1) 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 1.03 Module 1 Module 2
Fitness assessments Wellness plan results Wellness plan results
results
Mile Run/Walk 11 mins and 45 10 minutes 9 minutes and 40 seconds
seconds
BMI 21.50 21.45 21.42
Aerobic capacity 39.00 39.00 42.70
Curl ups 25 26 29
Push ups 40 40 45
Trunk lift 11 inches 11 inches 12.1 inches
Sit and Reach 10.7 inches 10.7 inches 10 inches

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.

- These exercises have helped me to extend my flexibility range, allow me to prevent injury, help
me to gain muscles and will help me achieve the goal of completing this course in good-shape
and with better health, both mental and physical since my mental health have improved too

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.
 Flexibility/ muscle stretched Day 1 Day 2
Flexibility Muscle Date # of Times Date # of Times
Exercises Stretched Repetition Repetitio
n
Lying quad Quadriceps 10/17 2 15 10/18 4 15
stretch each times
Modified Hamstrings 10/17 2 20 10/18 4 20
Hurdlers each Each
Upper back Traps 10/17 2 15 10/18 2 15 each
and torso each
stretch
Calves Calves 10/17 2 15 10/18 4 20 each
stretch each
Lower back Lats 10/17 2 15 10/18 2 15 each
stretch each
Chest and Pecs and biceps 10/17 2 15 2 15 each
bicep each 10/18
stretch
Shoulder Traps and delts 10/17 2 15 10/18 3 20 each
and tricep each
stretch
Abdomen Abs 10/17 2 30 10/18 2 30 each
stretch each

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?

- They became easier as my muscles became used to the exercise. These stretches affect my
muscles by warming them up prior to a workout which makes the workout easier.

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
 Day 1 Day 2
Exercise Muscle worked Dates # of # of weights Dates # of # of Weights
sets reps sets reps
Squats Quads 10/17 5 10 Bodywei 10/19 5 10 Bodywei
ght ght
Pushups Pecs 10/18 5 10 Bodywei 10/20 5 10 Bodywei
ght ght
Bridges Hamstrings 10/17 5 10 Bodywei 10/19 5 10 Bodywei
gth ght
Pull ups Lats 10/18 2 8 Bodywei 10/20 2 8 Bodywei
ght ght
Calf Calves 10/17 5 10 Bodywei 10/19 5 10 Bodywei
raises ght ght
Chair Triceps 10/18 3 10 Bodywei 10/20 3 10 Bodywei
dips ght ght
Curls Biceps 10/18 3 10 Bodywei 10/20 3 10 Bodywei
ght ght
Crunche Abs 10/17 3 30 Bodywei 10/19 3 30 Bodywei
s ght ght

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.

- My abdomen and arms are strongest and my back and legs need more work.

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.

Date Warm up Physical activity Activity mins without

warm up
10/20 10 min stretch Football 60 mins
10/21 5 min stretch Online workout video 20 mins
10/22 10 min stretch Football 60 mins
10/23 5 min stretch 2 mile walk 24 mins
10/24 5 min stretch Football 60 mins
10/25 5 min stretch Online workout for abs 20 mins
10/26 5 min stretch Boxing class 60 mins
10/27 10 min stretch 2 mile walk 26 mins
10/28 5 min stretch Boxing class 6o mins
 10/29 10 min stretch Football 60 mins

10/30 5 min stretch Running 10 mins

Total time exercised -------------------------------- ---------------------------- 460 mins

Physical Activity Reflection Chart

Using your activities as examples, reflect on your use of skill-related fitness elements by completing the
chart below

Skill related element Activity Explanation

Agility Stairs Running up and down the stairs
Balance Boxing Footwork and balance on the
ground while punching
Coordination Football Tackling the ball from the
attacker would require time and
precision
Power Working out I workout for about an Hour and
a half per day, 6 days a week
Reaction time Playing sports Boxing and football with friends
Speed Treadmill Running and walking

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?

- I have increased my workout times from 1hr to 1 hour and a half. To improve my results I will
raise my intensity