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Module Two Wellness Plan
Module Two Wellness Plan
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 Two Wellness Plan assignment.
Aerobic Capacity 22 22 22
Curl-ups 15 17 20
Push-ups 5 6 8
**Please save these results, as you will need to include them for future Wellness Plans in the course.
Explain the effects of exercises on your health-related components of fitness (flexibility, muscular strength and endurance,
cardiovascular, and body composition) since beginning this course.
Answer: Since the beginning of this course my health related components of fitness have dramatically improved. I am now able to
stretch more efficiently and I’ve also noticed that I have a lot more lower body strength then upper body strength. And my body
composition has changed for the better too because I am gaining more muscle.
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 stretching exercises.
# of # of
Flexibility Exercises Muscle Stretched Dates Time Dates Time
Repetitions Repetitions
Flexibility Exercises/Muscle Stretched Day 1 Day 2
Lying Quad Stretch Quadriceps 6/7 3 25 seconds 6/8 3 20 seconds
Modified Hurdler's Stretch Hamstrings 6/9 4 34 seconds 6/10 3 31 seconds
Upper Back & Torso Stretch Trapezius 6/11 3 15 seconds 6/12 3 12 seconds
Lower Back Stretch Latissimus Dorsi 6/15 3 30 seconds 6/16 3 20 seconds
Chest/ Bicep Stretch Pectoralis/ Biceps 6/17 2 20 seconds 6/18 2 13 seonds
Shoulder/ Tricep Stretch Trapezius/ Deltoids 6/19 3 25 seconds 6/20 3 23 seonds
Lying Abdominal Stretch Abdominal 6/21 2 24 seconds 6/22 3 30 seconds
Explain how the stretches become easier each time that you performed them. How did these stretches affect your muscles during
physical activities completed after stretching?
Answer: The stretches because easier each time that I did them because after awhile its like muscle memory. The exercises loosened
up my muscles so when I was doing physical activities I was basically gliding through them.
Section 3: Muscular Strength and Endurance Log
Sample:
Exercise Muscle Worked Dates # of sets # of reps Resistance (Weight)
Day 1 Day 2
Exercise Muscle Worked Dates # of sets # of reps Resistance (Weight) Dates # of sets # of reps Resistance (Weight)
Based on your workout, what muscles do you think are the strongest and which muscles need the most work? Explain your answer.
Answer: I think my leg muscles like my hamstrings are the strongest. And I need to work more on my upper body strength
like my Latissimus Dorsi need the most work.
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-up times. Keep adding rows to
show all of your activities.
The first five rows are completed as a sample only.
Activity Minutes without
Date Warm-up Physical Activity
Warm-up
Sample:
use balance.
Physical Activity Reflection Questions: Have you made any adjustments to your workout routine to increase your activity level
and improve on your achievements? What adjustments will you make to continue to improve your results?
Answer: Yes I have made adjustments to my workout routine. I have added more activities to increase my results. I will add more
intensity in my workouts to get faster and better results.
Module Two Wellness Plan Grading Rubric
Excellent Good Needs Improvement Poor
are adequately incomplete or
detailed and inaccurate.
supported.