Module Two Wellness Plan
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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 Workout Log
● Perform and log stretching exercises for all eight muscles listed below. 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.
● Please use the following link for video demonstrations: Wellness Plan Support
● Sample highlighted in Yellow:
Training Plan Chart
# of
Flexibility Exercises Muscle Stretched Date Time
Repetitions
Doorway Stretch Pectoralis 9/12 2 15 seconds
Lying Quad Stretch Quadriceps 4/14 3 20
Modified Hurdler's 4/15 2 20
Hamstrings
Stretch
Upper Back & Torso 4/16 4 15
Trapezius
Stretch
Calf Stretch Gastrocnemius 4/15 3 25
Lower Back Stretch Latissimus Dorsi 4/14 3 20
Chest/Bicep Stretch Pectoralis/ Biceps 4/16 2 15
Trapezius/ 4/15 4 15
Shoulder/Triceps Stretch
Deltoids
Lying Abdominal Stretch Abdominal 4/13 3 25
Section 2: Muscular Strength and Endurance Log
Complete the chart below. Remember:
● Complete muscular exercises all in one day.
● 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 use the following link for video demonstrations (go to slide 7): Wellness Plan Support
Sample highlighted in Yellow:
Training Plan Chart
Exercise Muscle Worked Date # of sets # of reps Resistance
(Weight)
9/13 2 8 Body Weight
Squats Quadriceps
(BW)
Push-ups Pectoralis 9/13 3 10 BW
9/13 2 8 10 lbs. Dumbbell
Curls Biceps
(DB)
Lunges Hamstrings 4/14 3 12 bw
Squats Quadriceps 4/13 3 13 20
Push-ups Pectoralis 4/15 2 30 bw
Burpees Core 4/15 3 15 15
Bent Over Row Latissimus Dorsi 4/13 3 12 20
Calf Raises Gastrocnemius 4/14 2 30 30
Chair Dip Triceps 4/16 4 10 bw
Curls Biceps 4/16 2 15 50
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 your activities. The first five rows are completed
as a sample only.
Date Warm-up Physical Activity Activity Minutes
without Warm-up
9/12 5-min stretch 2-mile run 22 min
9/14 5-min jog Mowed yard 60 min
9/15 5-min stretch HITT training session 45 min
9/18 15-min stretch Hill sprints 30 min
9/19 5-min stretch Wiffle Ball 90 min
4/12 5 min jog basketball 120 min
4/12 5 min jog Swimming laps 90 min
4/14 10 min Hike trail 120 min
stretch
4/14 5 min jog Deadlift 30 min
4/15 5 min jog Upper body 45 min
4/15 10 min break treadmill 60 min
4/16 5 min stretch Swimming laps 90 min
TOTAL Activity Minutes ______555_______Total
Remember the 420-minute minimum.
Section 4: Reflection
Flexibility Explain how the stretches became easier each time that you performed
Reflection them. How did these stretches affect your muscles during physical
Question: activities completed after stretching?
Answer Stretching allowed me to create more flexibility and
stamina to run and swim more frequently and easier.
Muscular Based on your workout, what muscles do you think are the strongest,
Strength and and which muscles need the most work? Explain your answer.
Endurance
Reflection
Question:
Answer Deadlifting as well as playing basketball created more
upper arm strength
Physical Activity Have you made any adjustments to your workout routine to increase
Reflection your activity level and improve your achievements? What adjustments
Question: will you make to continue to improve your results?
Answer Being able to run around and lift more gives me more
energy
Physical Activity Reflection Chart
Using your activities as examples, reflect on your use of skill-related fitness elements by completing the chart below (Sample
in Yellow):
Skill-Related Activity Explanation
Element
Agility Wiffle Ball I can adjust quickly to where the ball is hit to catch it.
Skill-Related Activity Explanation
Element
Agility Yoga Have to be very balanced
Balance Jump rope Keep a certain momentum or else you lose
the speed
Coordination sprinting Have to move with a certain form
Power basketball Shoot the ball with a certain amount of power
Reaction Time baseball Hit the ball at a certain time
Speed Soccer Keep up with running across the field
