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 Module One Fitness Assessments.
Step 2 Complete Column C. Re-do all Fitness Tests from Module One to analyze your progress and gains.
Column A Column B Column C
Activity 1.03 Fitness Assessment Results Module Three Wellness Plan
Results
Mile Run/Walk
Body Mass Index
Aerobic Capacity
Curl-ups
Push-ups
Trunk Lift (use a ruler)
Sit and Reach (use a ruler)
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Section 2: Flexibility Workout Log
Perform and log five stretching exercises for two days in the same week.
Pick the five stretches you feel would be best for you to perform. Do the same five stretches for both days.
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: Wellness Plan Support
Flexibility Exercises/Muscle Stretched Day 1 Day 2
Muscle # of # of
Flexibility Exercises Dates Time Dates Time
Stretched Repetitions Repetitions
Side Deltoid Stretch Shoulder 10/1 2 15 seconds 10/3 2 15 seconds
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Virtual School.
Section 3: Muscular Strength and Endurance Log
Complete the chart below. Remember:
Perform and log five muscular exercises for two days in the same week.
You pick the five exercises you feel would be best for you to perform. Do the same 5 exercises for both days.
There MUST be a 48-hour rest period between workouts.
Module Three 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 use the following link for video demonstrations (go to slide 7): Wellness Plan Support
Sample highlighted in Yellow:
Dates Day 1 Day 2
Exercise Dates # of # of Resistance Date # of # of Resistance
Muscle Worked
sets reps (Weight) s sets reps (Weight)
Single Leg 10/2 3 7 10 lb. Dumbbell 10/4 2 10 20 lb. DB
Hamstrings/Quads
Deadlift
Hammer Curls Biceps 10/2 3 8 15 lb. DB 10/4 3 10 15 lb DB
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Virtual School.
Complete this Chart
Dates Day 1 Day 2
Exercise Dates # of # of Resistance Dates # of # of Resistance
Muscle Worked
sets reps (Weight) sets reps (Weight)
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Virtual School.
Section 4: Physical Activity Log
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 your activities. The first five rows are completed as a sample
only.
Date Warm-up Physical Activity Activity Minutes
without Warm-up
10/1 5-min stretch HITT training session 45 min
10/1 5-min jog Raked 8 bags of leaves 60 min
10/3 5-min stretch Basketball game with friends 120 min
10/5 15-min stretch Frisbee golf 90 min
10/8 5-min stretch Pickleball 75 min
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TOTAL Activity Minutes
Remember the 420-minute minimum. _____________Total
Section 5: Reflection
Fitness What areas of fitness show an improvement through your fitness assessments, and what activities do you
Assessment think contributed to these improvements? – Answer below
Reflection
Question:
Improvement Contributing Activities
Flexibility
Muscular
Strength and
Endurance
Cardiovascular
Endurance
Body
Composition
Flexibility What stretches are easiest for you, and which are the most challenging? How does this relate to the activities
Reflection you complete regularly on your activity log?
Question:
Answer:
Muscular What change to your routine have you made since starting? How has it affected your workouts?
Strength and
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Virtual School.
Endurance
Reflection
Question:
Answer:
Physical Activity What was your favorite activity completed in this activity log? What muscles are used in this activity, and what
Reflection components of health-related fitness does it involve?
Questions:
Answer:
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:
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Virtual School.
