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

Column A Column B Column C Column D Column E

Baseline Results Wellness Plan Wellness Plan Wellness Plan

Results Results Results

Mile Run/Walk 8.30 minutes 8:26 minutes 8:34 minutes 8:31 minutes

Body Mass Index 19.33 19.33 19.33 19.33

Aerobic Capacity 45.35 45.44 45.39 45.35

Curl-ups 25 34 36 35

Push-ups 5 9 8 9

Trunk Lift 16 inches 16.8 inches 16.5 16.8 inches

Sit and Reach 5 inches 5.42 inches 5.5 inches 5.5 inches

**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: Areas of fitness that I think I showed improvement on were sit and reach, trunk lift, and pushups.

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.

Flexibility Exercises/Muscle Stretched Day 1 Day 2

# of # of
Muscle
Flexibility Exercises Dates Repetition Time Dates Repetition Time
Stretched
s s

2 15 2
EXAMPLE EXAMPLE 8/3 8/5 15 seconds
seconds

Lying Quad Stretch Quadriceps  10/31 2  15 sec  11/01 2  15 sec
Flexibility Exercises/Muscle Stretched Day 1 Day 2

Modified Hurdler's Stretch Hamstrings 3 3

 11/03  20 11/05   20

4 4
Upper Back & Torso Stretch Trapezius  11/03  20  11/06  20

Calf Stretch Gastrocnemius  11/03 3  20  11/06 3  20

Latissimus 2 2
Lower Back Stretch  11/04  20  11/05  20
Dorsi

Chest/ Bicep Stretch Pectoralis/ 4 4

 11/07  20  11/08  20
Biceps

Shoulder/ Tricep Stretch Trapezius/ 2 2

 11/09  20  11/10  20
Deltoids

Lying Abdominal Stretch Abdominal 3 3

 11/12  20  11/14  20

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:
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 Dates # of # of Resistance Dates # of # of Resistance

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

Squats Quadriceps 10/31 2 20 No weight 11/01 2 20 No weight

Push-ups Pectoralis 11/02 2 5 No weight 11/05 2 5 No weight

Bridges Hamstrings 11/02 4 10 No weight 11/04 4 10 No weight

11/05 2 5 My body 11/8 2 5 My body

Pull-ups Latissimus Dorsi
weight weight

Calf Raises Gastrocnemius 11/09 5 15 5 pounds 11/11 5 15 5 pounds

Chair Dip Triceps 11/09 5 20 No weight 11/12 5 20 No weight

Curls Biceps 11/11 5 10 10 pounds 11/14 5 10 10 pounds

Crunches Abdominal 11/03 5 25 No weight 11/10 5 25 No weight

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 started changing a bit of my routine even though I already use to do most of these exercises in my
routine before, so it wasn’t that big of a change. I put sets into the workouts which was a little harder but, not that
hard.

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 Advertising Explanation of

What is the Technique Impact
ad selling?
What is the
message?

Sample www.yoursite.net This ad is Scientific By stating that “7 out

selling Evidence of 10 doctors
Medishakes recommend MediShake
for optimum health,”
and shows a
this ad convinces the
picture of the buyer that this product
shake with is backed up by
statistics. scientific facts.

Positive https://www.canva.com/learn/examples That you can emotional By stating you

 Web Address Description Advertising Explanation of
What is the Technique Impact
ad selling?
What is the
message?

Example -of-propaganda/ do it and you can do it

can do
anything

Negative https://www.axios.com/pro-trump-pac- Anti biden ad Name By stating that

Example america-first-23-million-anti-biden-ads- saying not to calling you need to
9a8830bc-8d7b-4dbb-9eb4- vote for him. stop biden or
54ba27ef8b71.html else china will
Get you

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

Date Warm-up Physical Activity Activity Minutes without
Warm-up

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

11/10 10 min stretch Tennis 120

11/12 10 min stretch Tennis 120

11/14 10 min stretch Tennis 120

11/16 10 min stretch Tennis 120

11/17 10 min stretch 16 floors of stairs up and down 4 times 130

11/19 10 min stretch 16 floors of stairs up and down 4 times 135

11/21 10 min stretch Tennis 120

11/25 10 min stretch Paddle boarding 180

11/27 10 min stretch Tennis 120

Date Warm-up Physical Activity Activity Minutes without
Warm-up

11/28 10 min stretch 16 floors of stairs up and down 4 times 120

TOTAL Activity Minutes  1285 min

Remember the 420-minute minimum

Physical Activity Reflection Questions:

1. 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:

2. Based 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:

Module Three Wellness Plan Grading Rubric

Excellent Good Needs Improvement Poor

Section 1: Fitness 36–40 points 32–35 points 25–31 points 0-24 points
Assessment
 Fitness assessment  Fitness  Fitness assessment  Fitness
Results for:
results are assessment results results are recorded. assessment
Lesson 01.03 recorded. are recorded.  Reflection results are
 Reflection question  Reflection responses are recorded.
Module 1  Reflection
responses are responses are complete but
Module 2 responses are
complete and adequately lacking detail and
Module 3 incomplete or
supported. detailed and support.
supported. inaccurate.
 Excellent Good Needs Improvement Poor

Section 2: 45-50 points 40-44 points 30-39 points 0-29 points

Flexibility Log
 At least two days  More than one  At least one day of  Less than
of stretching are day of stretching is stretching is one day of
recorded. recorded. recorded. stretching is
 All eight stretching  At least six  At least four recorded.
activities are stretching activities stretching activities  Less than four
recorded each day. are recorded each are recorded each stretching
 All stretches are day. day. activities are
held an appropriate  Most stretches are  Some stretches are recorded each
length of time. held an appropriate held an appropriate day.
 Reflection question length of time. length of time.  Few stretches are
responses are  Reflection  Reflection held an
complete and responses are responses are appropriate length
supported.  adequately complete but of time.
detailed and lacking detail and  Reflection
supported.  support. responses are
incomplete or
inaccurate. 

Section 3: 45-50 points 40-44 points 30-39 points 0-29 points

Muscular
Strength and  All eight muscles  At least six  At least four  Less than four
Endurance Log
 Excellent Good Needs Improvement Poor

are exercised at muscles are muscles are muscles are

least two days. exercised at least exercised at least exercised at least
 All muscles are two days. two days. two days.
rested for at least  All muscles are  Most muscles are  Few muscles are
48 hours between rested for at least rested for at least 48 rested 48 hours
workouts. 48 hours between hours between between
 Appropriate reps, workouts. workouts. workouts.
sets, and  Appropriate reps,  Appropriate reps,  Appropriate reps,
resistance used sets, and sets, and resistance sets, and
for all exercises.   resistance are used are used for some resistance used
 Reflection question for most exercises. exercises. for few exercises.
responses are  Reflection  Reflection  Reflection
complete and responses are responses are responses are
supported.  adequately complete but incomplete or
detailed and lacking detail and inaccurate. 
supported. support. 

Section 4: 72–80 points 64–71 points 51–63 points 0–50 points

Physical Activity
Log  All exercises are  Most exercises are  Some exercises are  Few exercises are
moderate to moderate to moderate to moderate to
YOU ARE
REQUIRED TO
vigorous intensity. vigorous intensity. vigorous intensity. vigorous intensity,
 Excellent Good Needs Improvement Poor

LOG EACH WEEK  At least 420  At least 385  At least 350 activity or intensity is not

YOU ARE IN THE activity minutes are activity minutes are minutes are indicated.
COURSE recorded. recorded. recorded.  At least 315
 All exercises are  All exercises are  Some exercise activity minutes
dated as daily or dated as daily or dates listed are not are recorded.
every other day. every other day. in an effective  Few exercise
 At least three  Most exercise pattern. dates listed are in
different exercises dates are listed and  At least an effective
have been logged, are not in an two different pattern.
including specific effective pattern. exercises have been  One type of
exercises when  At least three logged, including exercise has been
required. different exercises specific exercises logged, including
 Reflection question have been logged, when required. specific exercises
responses are including specific  Reflection when required.
complete and exercises when responses are  Reflection
supported. required. complete but responses are
 Reflection lacking detail and incomplete or
responses are support. inaccurate.
adequately
detailed and
supported.

Total Points Possible: 220 points