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
Body Mass
Index
Column A Column B Column C Column D Column E
Aerobic
Capacity
Curl-ups
Push-ups
Trunk Lift
Sit and Reach
**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:
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
Stretch
Modified
Hurdler's Hamstrings
Stretch
Upper Back
Trapezius
& Torso
Stretch
Calf Stretch Gastrocnemius
Lower Back Latissimus
Stretch Dorsi
Chest/Bicep Pectoralis/Bice
Stretch ps
Shoulder/Tri Trapezius/Delto
cep Stretch ids
Date #1 Date #2
_________ ___________
Lying
Abdominal
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:
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
Push-ups Pectoralis
Bridges Hamstrings
Latissimus
Pull-ups
Dorsi
Calf Gastrocnemiu
Raises s
Chair Dip Triceps
Curls Biceps
Crunches Abdominal
Muscular Strength and Endurance Reflection Questions:
1. What change to your routine have you made since starting? How has it affected your
workouts?
Answer:
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
What is the Technique of Impact
ad selling?
What is the
message?
Sample www.yoursite.net This ad is Scientific By stating that
selling Evidence “7 out of 10
Medishakes doctors
recommend
and shows a
MediShake for
picture of the optimum
shake with health,” this ad
statistics. convinces the
buyer that this
product is
backed up by
scientific facts.
Positive
Example
Negative
Example
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
TOTAL Activity 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:
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
Moves This Week
% Toward My Goal
This Week
Total Moves This
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:
Module Three Wellness Plan Grading Rubric
Excellent Good Needs Improvement Poor
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 or
Module 3 thoughtfully detailed and lacking detail inaccurate.
detailed and supported. and support.
Excellent Good Needs Improvement Poor
supported.
Section 2: 40-45 points 36-39 points 28-35 points 0-27 points
Flexibility Log
At least two More than one At least one day Less than
days of day of stretching of stretching is one day of
stretching are is recorded. recorded. stretching is
recorded. At least six At least four recorded.
All eight stretching stretching Less than four
stretching activities are activities are stretching
activities are recorded each recorded each activities are
recorded each day. day. recorded each
day. Most stretches Some stretches day.
All stretches are are held an are held an Few stretches
held an appropriate appropriate length are held an
appropriate length of time. of time. appropriate
length of time. Reflection Reflection length of time.
Reflection responses are responses are Reflection
question adequately complete but responses are
responses are detailed and lacking detail incomplete or
thoughtfully supported. and support. inaccurate.
detailed and
supported.
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 four
Endurance muscles are muscles are muscles are muscles are
Log exercised at least exercised at exercised at least exercised at
two days. least two days. two days. least two days.
All muscles are All muscles are Most muscles are Few muscles
rested for at least rested for at rested for at least are rested 48
48 least 48 hours 48 hours between hours between
hours between between workouts. workouts.
workouts. workouts. Appropriate reps, Appropriate
Appropriate reps, Appropriate reps, sets, and reps, sets, and
sets, and sets, and resistance are resistance used
Excellent Good Needs Improvement Poor
resistance used resistance are used for some for few
for all used for most exercises. exercises.
exercises. exercises. Reflection Reflection
Reflection Reflection responses are responses are
question responses are complete but incomplete or
responses are adequately lacking detail inaccurate.
thoughtfully detailed and and support.
detailed and supported.
supported.
Section 4: 45-50 points 40-44 points 30-39 points 0-29 points
Physical
Activity Log All exercises are Most exercises Some exercises Few exercises
moderate to are moderate to are moderate to are moderate to
YOU ARE
vigorous vigorous vigorous intensity. vigorous
REQUIRED
TO LOG intensity. intensity. At least 350 intensity, or
EACH WEEK At least 420 At least 385 activity minutes intensity is not
YOU ARE IN activity minutes activity minutes are recorded. indicated.
THE COURSE are recorded. are recorded. Some exercise At least 315
All exercises are All exercises are dates listed are activity minutes
dated as daily or dated as daily or not in an effective are recorded.
every other day. every other day. pattern. Few exercise
At least three Most exercise At least dates listed are
different dates are listed two different in an effective
exercises have and are not in an exercises have pattern.
been logged, effective pattern. been logged, One type of
including specific At least three including specific exercise has
exercises when different exercises when been logged,
required. exercises have required. including
Reflection been logged, Reflection specific
question including specific responses are exercises when
responses are exercises when complete but required.
thoughtfully required. lacking detail Reflection
detailed and Reflection and support. responses are
supported. responses are incomplete or
adequately inaccurate.
detailed and
Excellent Good Needs Improvement Poor
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 of
moves, percent moves, percent moves, percent the fitness
toward goal, and toward goal, and toward goal, and tracker data is
total moves for total moves for total moves for missing.
the week are the week are the week are Reflection
recorded and at recorded and at recorded and at responses are
least 90% least 80% least 70% incomplete or
completed. completed. completed. inaccurate.
Reflection Reflection Reflection
question responses are responses are
responses are adequately complete but
thoughtfully detailed and lacking detail
detailed and supported. and support.
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 responses format.
All responses Most responses are in the form of Few responses
are in the form of are in the form of complete are in the form
complete complete sentences. of complete
sentences. sentences. Three spelling sentences.
No spelling One or two errors. Four or more
errors. spelling errors. spelling errors.
Total Points Possible: 220 points
