4.
06 Module Four Wellness Plan
Fill in all logs and answer the reflection questions completely with supporting details for sections 1-3. After
completing all sections, submit this file as your Module Two Wellness Plan assignment.
Section 1: Flexibility Log
• Perform and log stretching exercises for all eight muscles listed below in 1 day.
• Module Four suggests starting with two repetitions held for 15 seconds for a total of
30 seconds for each exercise.
Please use the following link for video demonstrations
https://flvsft68.flvs.net/webdav/educator_hope_v14/video_gallery/video.htm
Another Flexibility Exercises Resource:
https://docs.google.com/document/d/1iYYTEIwwFDU2_MQPxm6WtdRXHpZmLGqH0fRPcI7RDnE
Sample highlighted in Yellow:
Training Plan Chart
Flexibility Exercises Muscle Stretched Date # of Time
Repetitions
Seated Trap Stretch Upper back/neck 2/24 2 15 seconds
Lying Quad Stretch Quadriceps 2/17 2 10
Modified Hurdler's Stretch Hamstrings 2/17 3 5
Upper Back & Torso Stretch Trapezius 2/17 4 3
Calf Stretch Gastrocnemius 2/17 2 2
Lower Back Stretch Latissimus Dorsi 2/17 1 4
Chest/ Bicep Stretch Pectoralis/ Biceps 2/17 2 5
Shoulder/ Triceps Stretch Trapezius/ Deltoids 2/17 3 2
Lying Abdominal Stretch Abdominal 2/17 2 1
Section 2: Muscular Strength and Endurance Log
Complete the chart below. Remember:
● Complete muscular exercises all on 1 Day.
● You may select a different exercise than what is listed.
● Module Four 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:
https://flvsft68.flvs.net/webdav/educator_hope_v14/video_gallery/video.htm
Another Muscular Exercise Resource:
https://docs.google.com/document/d/1unElMXxywxgWrrbCzAVFZ3f7HoIzaMfJWuGrQNvMp5E
Sample highlighted in Yellow:
Training Plan Chart
Exercise Muscle Worked Date # of # of Resistance
sets reps (Weight)
Squats Quadriceps 2/25 2 10 Body weight (BW)
Push -Ups Pectoralis 2/25 3 10 Body weight (BW)
Lunges Hamstrings 2/25 2 8 10 lb. Kettlebell
Squats Quadriceps 2/18 5 3 BW
Push -Ups Pectoralis 2/18 5 3 bw
Lunges Hamstrings 2/18 5 5 bw
Bicep Curls Biceps 2/18 5 2 15 lbs dumbell
Bent Over Row Latissimus Dorsi 2/18 5 2 15 lbs dumbell
Calf Raises Gastrocnemius 2/18 5 3 bw
Chair Dip Triceps 2/18 5 2 bw
Crunches Abdominals 2/18 5 2 bw
Section 3: 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 of your activities.
Date Warm-up Physical Activity Activity Minutes
without Warm-up
2/09 none 2 mile walk 52 minutes
2/10 none 2 mile walk 51 minutes
2/11 none 2 mile walk 53 minutes
2/12 none 2 mile walk 55 minutes
2/13 None 2 mile walk 52 minutes
2/14 none 2 mile walk 52 minutes
2/16 none 2 mile walk 51 minutes
2/17 none 2 mile walk 56 minutes
2/19 none 2 mile walk 52 minutes
TOTAL Activity Minutes —>
Remember the 420-minute minimum. __476_____
Total
Flexibility Reflection Explain how the stretches become easier each time that you performed
Question: them. How did these stretches affect your muscles during physical
activities completed after stretching?
Answer They became more memorizeable and i got used to doing them
Muscular Strength What muscle groups are the most uncomfortable or difficult for you to
and Endurance work out? What are two additional activities that you can incorporate into
Reflection Question: next week’s physical activity to help work those muscles?
Answer The workouts using my legs because i have to stretch them farther
than normal, i could start stretching more often and i could start
running
Physical Activity It is important to use proper etiquette, take care of equipment, show
Reflection respect for facilities, and use safe behaviors when participating in physical
Questions: activities.
1. Thinking of the activities you participated in this week, what is the
most important safety precaution or rule that you followed?
Explain why you think it is so important.
Answer Yes, its very important because for example, lets just say you leave
a dumbbell on the floor and someone trips over it, or if you leave a
treadmill on and someone gets on it not expecting it they could fall
over
2. Describe one way that you showed respect for equipment,
facilities, or teammates in your activities this week.
Answer I had a dumbbell and i made sure to put it in a safe spot so no
one could trip over it or stub their toe
3. Based on the total number of minutes, how do you feel about
your level of activity? What specific changes can you make
to continue to improve the average daily movement?
Answer Maybe i could switch up the exercise to something different
4. After looking at your current levels of fitness and physical
activity, do you think you will be able to reach your goals? If
your answer is no, what adjustments can you make to make
your goals more attainable?
Answer I dont like telling my self i can’t do anything so yes, with my
current daily physical activities i will reach my goals
