Module Three Wellness Plan
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Fill in all logs and answer the reflection questions completely with supporting details
for sections 1-5. 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 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 Module 1 Module 2 Module 3
01.03
Wellness Wellness Wellness
Baseline Plan Results Plan Results Plan Results
Results
Mile Run/Walk 17 min and 15 min 4 sec 13 min 18 11 min 23
38 sec sec sec
Body Mass 5ft/ 103lb/ 5ft/ 103lb/ 5ft/100lb/ 5ft/100lb/
Column A Column B Column C Column D Column E
Index 16.68 MBI 16.68 MBI 16.69 BMI 16.69 BMI
Aerobic 36.4 36.6 34.7 33.9
Capacity
Curl-ups 17 21 38 40
Push-ups 9 8 20 25
Trunk Lift 12 14 19 21
Sit and Reach 5 9 17 19
**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: I think the activity of curl-ups has been the most successful in
improvement because I have beenpushing myself to reach a certain goal lately.
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 stretches.
Date #1 Date #2
_________ ___________
# of # of
Flexibility Muscle
Repetitio Time Repetitio Time
Exercises Stretched
ns ns
15 15
EXAMPLE EXAMPLE 2 secon 2 secon
ds ds
Lying Quad Quadriceps 4 30 sec 4 30 sec
Stretch
Modified
Hurdler's Hamstrings 4 30 sec 4 30 sec
Stretch
Upper Back Trapezius 4 30 sec 4 30 sec
& Torso
Stretch
Calf Stretch Gastrocnemius 3 25 sec 3 25 sec
Lower Back Latissimus 3 25 sec 3 25 sec
Stretch Dorsi
Chest/Bicep Pectoralis/
4 30 sec 4 30 sec
Stretch Biceps
Date #1 Date #2
_________ ___________
Shoulder/ Trapezius/
3 25 sec 3 25 sec
Tricep Deltoids
Stretch
Lying
Abdominal 3 25 sec 3 25 sec
Abdominal
Stretch
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: Because I enjoy doing curl-ups, the laying abdominal stretch is the
easiest for me. The most difficult stretch for me is the chest/bicep stretch.
Section 3: Muscular Strength and Endurance Log
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 Muscle Dates # of # of Resistance Dates # of # of Resistance
Worked sets reps (Weight) sets reps (Weight)
Squats Quadriceps 3/04 3 10 100lb 3/07 4 10 100lb
Push-ups Pectoralis 3/05 3 8 100lb 3/08 4 8 100lb
Bridges Hamstrings 3/04 3 4 100lb 3/07 4 4 100lb
Latissimus 3/05 3 4 100lb 3/08 4 4 100lb
Pull-ups
Dorsi
Calf Gastrocnemiu 3/04 3 8 100lb 3/07 4 8 100lb
Raises s
Chair Dip Triceps 3/05 3 8 100lb 3/08 4 8 100lb
Curls Biceps 3/05 3 10 100lb 3/08 4 10 100lb
Crunches Abdominal 3/04 3 10 100lb 3/07 4 10 100lb
Muscular Strength and Endurance Reflection Questions:
1. What change to your routine have you made since starting? How has it affected your
workouts?
Answer: I have increased the amount of sets and reps on the second day to push
myself to another level. It hasaffected my workouts by pushing myself to get a
higher result.
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 Advertis Explanati
What is the ad ing on of
selling? What Techniq Impact
is the ue
message?
Sampl www.yoursite.net This ad is Scientific By stating
e selling Evidence that “7 out
Medishakes of 10
doctors
and shows a
recommen
picture of the d
shake with MediShak
statistics. e for
optimum
health,”
this ad
convinces
the buyer
that this
product is
backed up
by
scientific
facts.
Positiv https://www.blinkfitness.com/ This Plain The
e advertisement advertise
Web Address Description Advertis Explanati
What is the ad ing on of
selling? What Techniq Impact
is the ue
message?
Exam is for a gym folks ment
ple membership features
and ordinary
demonstrates people of
how people of different
all sizes can sizes.
join regardless People
of their fitness can enjoy
ability. themselve
s while
working
out in a
gym by
using this.
Negati https:// This ad is Bandwag Because
ve www.healthclubmanagement.co.uk/ promotingweig on the face of
Exam health-club-management-news/ ht loss the
ple Protests-planned-over-Beach-body- productsand campaign
ready-tube-advert/315478 while doing featured a
thisthey feature well-fitted
a woman in
questionstating a bikini,
¨Are you this ad
BeachBody definitely
Ready?¨ involves
body
shaming
to other
women.
This
advertise
ment
would
Web Address Description Advertis Explanati
What is the ad ing on of
selling? What Techniq Impact
is the ue
message?
have a
negative
impact on
individuals
because it
is not the
most
welcoming
advertise
ment to
everyone.
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-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
3/01 None Skating 40 min
3/02 10 min stretch Basketball 60 min
3/03 5 min stretch Online workout video 25 min
3/04 10 min stretch dance 120 min
3/05 5 min stretch 2 mile walk 35 min
3/06 10 min stretch Bike ride 60 min
3/07 5 min stretch online workout video 25 min
3/08 10 min stretch run 15 min
3/09 5 min stretch dance 60 min
3/10 10 min stretch Basketball 60 min
Date Warm-up Physical Activity Activity Minutes
without Warm-up
TOTAL Activity Minutes 500 minutes
Remember the 420-minute minimum
Physical Activity Reflection Questions:
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: Because I enjoy dancing, my favorite off-season activity would be dance
practice. This action required the activation of my cardiorespiratory muscles.
That allowed me to put my coordination talents to action while also tracking my
HR.
Section 5: Fitness Tracker Data
You have two options to complete this section.
Choose Option A OR Option B:
A. If you have a fitness tracker, such as MOVBand, Fitbit, iPhone Health App, etc.,
please include a screen shot of your results here AND use your results to fill out the
chart:
Average daily moves this week = Total number of physical activity minutes
for the last 7 days x 26.19
Percent toward my goal this week = Total average daily moves ÷ 12,000
Total moves this week = Total number of physical activity minutes for the
last 7 days x 183.33
Module 1 Module 2 Module 3
Wellness Plan Wellness Plan Wellness Plan
Results Results Results
Average Daily
Moves This Week
% Toward My Goal
This Week
Total Moves This
Week
B. If you do not have a Fitness Tracker, you may complete the chart below using the
following formula:
Average daily moves this week = Total number of physical activity minutes
for the last 7 days x 26.19
Percent toward my goal this week = Total average daily moves ÷ 12,000
Total moves this week = Total number of physical activity minutes for the
last 7 days x 183.33
Module 1 Module 2 Module 3
Wellness Plan Wellness Plan Wellness Plan
Results Results Results
Average Daily 2587 2880 3116
Moves This Week
% Toward My Goal %4.63 %5.69 %6.63
This Week
Module 1 Module 2 Module 3
Wellness Plan Wellness Plan Wellness Plan
Results Results Results
Total Moves This 474274.71 68648.57 89864.34
Week
Fitness Tracker Reflection Question:
Based on these values, how do you feel about your level of activity and daily moves?
What actions can you take to continue to improve the average daily moves?
Answer: I feel as if my level of activity is very high and to improve my daily
movements even more I couldtake a morning walk in the neighborhood everyday.
Module Three Wellness Plan Grading Rubric
Excellent Good Needs Poor
Improvement
Section 1: 18-20 points 16-17 points 13-15 points 0-12 points
Fitness
Assessment Fitness Fitness Fitness Fitness
assessment assessment assessment assessment
Results for: results are results are results are results are
Lesson 01.03 recorded. recorded. recorded. recorded.
Reflection Reflection Reflection Reflection
Module 1 question responses are responses are responses are
Module 2 responses are adequately complete but incomplete
Module 3 thoughtfully detailed and lacking detail or
detailed and supported. and support. inaccurate.
supported.
Section 2: 40-45 points 36-39 points 28-35 points 0-27 points
Flexibility Log
At least two More than At least one Less than
days of one day of day of one day of
stretching are stretching is stretching is stretching is
Excellent Good Needs Poor
Improvement
recorded. recorded. recorded. recorded.
All eight At least six At least four Less than
stretching stretching stretching four
activities are activities are activities are stretching
recorded each recorded each recorded each activities are
day. day. day. recorded each
All stretches Most stretches Some stretches day.
are held an are held an are held an Few stretches
appropriate appropriate appropriate are held an
length of time. length of time. length of time. appropriate
Reflection Reflection Reflection length of time.
question responses are responses are Reflection
responses are adequately complete but responses are
thoughtfully detailed and lacking detail incomplete
detailed and supported. and support. or
supported. inaccurate.
Section 3: 40-45 points 36-39 points 28-35 points 0-27 points
Muscular
Strength and All eight At least six At least four Less than
Endurance muscles are muscles are muscles are four muscles
Log exercised at exercised at exercised at are exercised
least two days. least two days. least two days. at least two
All muscles All muscles Most muscles days.
are rested for are rested for are rested for at Few muscles
at least 48 at least 48 least 48 hours are rested 48
hours between hours between between hours
workouts. workouts. workouts. between
Appropriate Appropriate re Appropriate workouts.
reps, sets, and ps, sets, and reps, sets, and Appropriate
resistance resistance are resistance are reps, sets,
used for all used for most used for some and
exercises. exercises. exercises. resistance
Reflection Reflection Reflection used for few
question responses are responses are exercises.
responses are adequately complete but Reflection
thoughtfully detailed and
Excellent Good Needs Poor
Improvement
detailed and supported. lacking detail responses are
supported. and support. incomplete
or
inaccurate.
Section 4: 45-50 points 40-44 points 30-39 points 0-29 points
Physical
Activity Log All exercises Most exercise Some exercises Few exercises
are moderate s are moderate are moderate to are moderate
YOU ARE
REQUIRED TO
to vigorous to vigorous vigorous to vigorous
LOG EACH intensity. intensity. intensity. intensity, or
WEEK YOU At least 420 At least 385 At least 350 intensity is not
ARE IN THE activity minutes activity activity minutes indicated.
COURSE are recorded. minutes are are recorded. At least 315
All exercises recorded. Some exercise activity
are dated as All exercises dates listed are minutes are
daily or every are dated as not in an recorded.
other day. daily or every effective Few exercise
At least three other day. pattern. dates listed
different Most exercise At least are in an
exercises have dates are listed two different effective
been logged, and are not in exercises have pattern.
including an effective been logged, One type of
specific pattern. including exercise has
exercises when At least three specific been logged,
required. different exercises when including
Reflection exercises have required. specific
question been logged, Reflection exercises
responses are including responses are when
thoughtfully specific complete but required.
detailed and exercises lacking detail Reflection
supported. when required. and support. responses are
Reflection incomplete
responses are or
adequately inaccurate.
Excellent Good Needs Poor
Improvement
detailed and
supported.
Section 5: 36-40 points 32-35 points 25-31 points 0-24 points
Fitness
Tracker Data Average daily Average daily Average daily One or more
moves, percent moves, moves, percent of the fitness
toward goal, percent toward toward goal, tracker data is
and total goal, and total and total moves missing.
moves for the moves for the for the week are Reflection
week are week are recorded and at responses are
recorded and recorded and least 70% incomplete
at least 90% at least 80% completed. or
completed. completed. Reflection inaccurate.
Reflection Reflection responses are
question responses are complete but
responses are adequately lacking detail
thoughtfully detailed and and support.
detailed and supported.
supported.
Presentation 18-20 points 16-17 points 13-15 points 0-12 points
Plan format One or two Three errors in Four or more
is properly errors in plan plan format. errors in plan
followed. format. Some response format.
All responses Most response s are in the form Few
are in the form s are in the of complete responses are
of complete form of sentences. in the form of
sentences. complete Three spelling complete
No spelling sentences. errors. sentences.
errors. One or two Four or more
spelling errors. spelling
errors.
Total Points Possible: 220 points
