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 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 01.03 Module 1 Module 2 Module 3

Baseline Results Wellness Plan Wellness Plan Wellness Plan
Results Results Results

Mile Run/Walk 13 mins for 1 mile 12 minutes for 1 mile 12 minutes for 1 mile 14 mins for 1

mile

Body Mass Index 23.23 23.24 23.24 23.23

Aerobic Capacity 37.47 37.48 37.48 36. 48

Curl-ups 6 5 5 4

Push-ups 5 6 4 5

Trunk Lift 6 inches 5 inches 5 inches 4 inches

 Sit and Reach 11 inches for right 11 inches 10 inches 10 inches
and 10 inches for left

**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 I have had a improvement with mostly muscular strength and endurance.

Improvement Contri

Flexibility I have improved my stretching skills

Muscular Strength and I have improved with the number of pushups I can do.
Endurance

Cardiovascular Endurance I run more miles now.

Body Composition I have reduced my BMI

Section 2: Flexibility Workout Log

• Perform and log stretching exercises for all eight muscles listed below at
least two days in the same week.
• You may stretch every day.
• 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 (once in the link…scroll
down to the Resistance/Stretching Exercises):
https://learn.flvs.net/webdav/educator_hope_v14/video_gallery/video.htm

Flexibility
Exercises/Mu Day 1 Day 2
scle
Stretched
Muscle # of
Flexibility Exercises Dates Time D
Stretched Repetitions
EXAMPLE EXAMPLE 8/3 2 15 seconds 82
Lying Quad Stretch Quadriceps 2
9/14 10 secs
Modified Hurdler's Stretch Hamstrings 4
9/16 18 secs
Upper Back & Torso Stretch Trapezius 2
9/17 12 secs
Calf Stretch Gastrocnemius 8
9/19 10 secs
Latissimus 4
Lower Back Stretch 9/21 10 secs
Dorsi
2
Pectoralis/
Chest/ Bicep Stretch 9/24 12 secs
Biceps

Trapezius/ 4
Shoulder/ Triceps Stretch 9/25 16 secs
Deltoids

Lying Abdominal Stretch Abdominal 3

9/26 15 secs 9

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:: It got easier because the more i practiced them the more it was so much easier. Like the
saying says, " Practice makes perfect". They helped me not to injury myself when I would do exercise. I
stretch before and after a workout to decrease chances of soreness the next day. It's probably my
favorite thing to do when it comes to exercise.
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. (There should be at
least one day between exercise sessions)
• 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.

Sample:
Exercise Muscle Worked Dates # of sets # of reps Resistance (We

Squats Quadriceps 8/3 3 8 20 lbs.

Push-ups Pectoralis 8/3 3 15 Body Weight (B

Bridges Hamstrings 8/4 3 12 BW

Rows L. Dorsi 8/4 2 10 10 lb Dumbbells

Complete this Chart

Dates Day 1 Day 2

Exercise Dates # of # of reps Resist

sets ance
Muscle Worked (Weig
ht)

Squats Quadriceps 9/11 2 8

Push-ups Pectoralis 9/11 3 5

 Bridges Hamstrings 9/12 3 10

Pull-ups Latissimus Dorsi 9/13 4 15

Calf Raises Gastrocnemius 9/14 2 12

Chair Dip Triceps 9/14 3 8

Curls Biceps 9/14 4 10

Crunches Abdominal 9/15 2 10

Muscular Strength and Endurance Reflection

Questions:
1. What change to your routine have you made since starting? How has it affected your
workouts?

Answer: One change I made was doind it more often which has helped me a lot. It has
made me more fit and more healthy it has made me felt accomplished with myself.

1. Search the internet for one positive and one negative example of health and fitness
advertisements. Reflect on each example by completing the chart below:
2.
3.
4.
Web Address Description Advertising Explanation of Impact
What is the ad Technique
selling? What is
the message?
Sample www.yoursite.net This ad is selling Scientific Evidence By stating that “7 out of 1
Medishakes and recommend MediShake f
shows a picture health,” this ad convinces
of the shake with this product is backed up
statistics.
Positive https:// The ad says Make you feel I think it makes
Example www.blinkfi we are good about
tness.com/ members yourself the person feel
not models something
good about their
positive.
self.

Negative https:// It says that "Scientific This yogurt was

Example news.yahoo the yogurt evidence"
.com/ was different just the same
news/4- than other
as any other
examples- ones
misleading- yogurt. They lied
health-ads-
211840864. and had to pay.
html

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 Minute

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

9/22 stretching 2 mile walk 45 min

9/23 none Walking in a amusment park 3 hours

9/24 stretching Swimming 1 hour

9/25 none mowing the lawn 1 hour

9/26 none jogging 30 minutes

9/27 stretch 1 mile walk 25 minutes

9/28 stretch 1 mile jog 20 minutes

9/29 stretch 2 mile walk 45 minutes

9/30 stertch 2 mile run 50 min

10/1 stretch 2 mile jog 30 minutes

10/1 none swim 30 mins

10/2 none walk to the park 10 mins

10/2 stretch swim 1 hour

10/3 stretch 2 miles 25 mins

10/4 stretch walk to the park 12 minutes

10/5 stertch run a mile 15 mins

10/5 none swim 1 hour

10/6 none swim 30 minues

TOTAL Activity Minutes 610 mins

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: My favorite activity is when I went swimming. My muscular and cardio.

• 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 I'm doing a great job with exercise!! I just need to keep improving
and exercising more and more daily.

Module Three Wellness Plan Grading Rubric

Excellent Good Needs Improvem

Section 1: Fitness 36–40 points 32–35 points 25–31 points

Assessment
• Fitness assessment • Fitness assessment • Fitness assessme
Results for: results are recorded. results are recorded. results are record
Lesson 01.03 • Reflection question • Reflection responses • Reflection respon
• Module 1 responses are are adequately are complete bu
complete and detailed and lacking detail an
• Module 2 supported. supported. support.

• Module 3

Section 2: Flexibility 45-50 points 40-44 points 30-39 points

Log
• At least two days of • More than one day of • At least one day
stretching are stretching is recorded. stretching is reco
 recorded. • At least six stretching • At least four stre
activities are recorded activities are reco
• All eight stretching each day. each day.
activities are recorded
each day. • Most stretches are • Some stretches a
held an appropriate held an appropria
• All stretches are held length of time. length of time.
an appropriate length
of time. • Reflection responses • Reflection respon
are adequately are complete bu
• Reflection question detailed and lacking detail an
responses are supported. support.
complete and
supported.

Section 3: Muscular 45-50 points 40-44 points 30-39 points

Strength and
Endurance Log • All eight muscles are • At least six muscles • At least four mu
exercised at least two are exercised at least are exercised at l
days. two days. two days.
• All muscles are rested • All muscles are rested • Most muscles are
for at least 48 for at least 48 hours rested for at least
hours between between workouts. hours between
workouts. workouts.
• Appropriate reps, sets,
• Appropriate reps, sets, and resistance are • Appropriate reps,
and resistance used used for most and resistance ar
for all exercises. exercises. for some exercis
• Reflection question • Reflection responses • Reflection respon
responses are are adequately are complete bu
complete and detailed and lacking detail an
supported. supported. support.

Section 4: Physical 72–80 points 64–71 points 51–63 points

Activity Log
• All exercises are • Most exercises are • Some exercises
YOU ARE moderate to vigorous moderate to vigorous moderate to vigor
REQUIRED TO LOG intensity. intensity. intensity.
EACH WEEK YOU
ARE IN THE • At least 420 activity • At least 385 activity • At least 350 activ
COURSE minutes are recorded. minutes are recorded. minutes are recor
• All exercises are dated • All exercises are • Some exercise d
as daily or every other dated as daily or every listed are not in a
day. other day. effective pattern.
 • At least three different • Most exercise dates • At least two diffe
exercises have been are listed and are not exercises have b
logged, including in an effective pattern. logged, including
specific exercises specific exercises
when required. • At least three required.
different exercises
• Reflection question have been logged, • Reflection respon
responses are including specific are complete bu
complete and exercises when lacking detail an
supported. required. support.
• Reflection responses
are adequately
detailed and
supported.

Total Points Possible: 220 points