Module Two Wellness Plan

Directions:
Step 1: Complete the Wellness Plan Below
Step 2: ClickFile-->Download-->PDF-->Save As Module2Complete
Step 3: Go to your Gradebook-->Click on 2.010
Step 4: Scroll down and click ‘Add File’
Step 5: Check the ‘submit for grading’ box and click the BLUE SUBMIT FOR GRADING button

Section 1: Fitness Assessments

Complete the following steps on the chart below:

Step1

Complete Column B. Use the results from your 01.03 Fitness Assessments.

Step 2

Complete Column C. Use your results from the Module 1 Wellness Plan Fitness Assessments.

Step 3

Complete Column D. Use your current results from the Module 2 Wellness Plan Fitness Assessments.

Column A Column B Column C Column D

Activity Lesson 01.03 Module 1 Module 2

Fitness Assessment Wellness Plan Results Wellness Plan Results

Results

Mile Run/Walk - run or walk a mile Walking speed walk 20 walking speed walk 20 walking speed walk 20
and list how long it takes you to minutes minutes minutes
complete it. There are free apps (like
Run tracker) that will track your time
and distance

Body Composition/BMI - Use the 24 24 24

BMI/Aerobic Capacity Calculator on
page 3 of Lesson 1.03 in your online
textbook.

Aerobic Capacity - Use the 39.63 39.63 39.63

BMI/Aerobic Capacity Calculator on
page 3 of Lesson 1.03 in your online
textbook.

Sit and Reach - there is a video on 9inches 9inches 9inches

page 5 of the lesson that shows how
to do the sit and reach

Curl-Ups - this is just like a sit-up 76 72 78

except that your arms should be on
the ground beside your body. List how
many you can do in 1 minute

Trunk Lift -there is a video on page 8inches 8inches 8inches

10 of the lesson that shows how to do
trunk lifts

Push-ups - list how many you can 8 12 12

 do in 1 minute. You can do them on
your knees or against a wall to help
you build up your strength.

**Please save these results, as you will need to include them for future Wellness Plans in the course**

Fitness Assessment Reflection Question:

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:

Section 2: Flexibility Workout Log

Perform and log stretching exercises for all eight muscles listed below at least two days per week.
Module Two suggests starting with two repetitions held for 15 seconds for a total of 30 seconds for each exercise.

Please refer to Video Gallery in the course for demonstrations of how to perform the stretching exercises.

Flexibility Exercises/Muscle Stretched Day 1 Day 2

# of # of
Flexibility Exercises Muscle Stretched Dates Time Dates Time
Repetitions Repetitions
2 15 2
15
EXAMPLE EXAMPLE 10/3 second 10/5
seconds
s
Lying Quad Stretch Quadriceps 2 2
 10/6 15 secs  10/10  15 secs
Modified Hurdler's Stretch Hamstrings 4 4
 10/6  15 secs  10/10  15 secs

Upper Back & Torso Stretch Trapezius 4 2

 10/9  15 secs  10/11  15 secs

Calf Stretch Gastrocnemius 2 4

10/9 15 secs  10/11  15 secs
Lower Back Stretch Latissimus Dorsi 2 2
 10/12  15 secs  10/14  15 secs
Chest/ Bicep Stretch Pectoralis/ Biceps  10/12 4 4
 15 secs  10/14  15 secs
Shoulder/ Tricep Stretch Trapezius/ Deltoids  10/15 4 4
 15 secs  10/17  15 secs
Lying Abdominal Stretch Abdominal 2 4
 10/15  15 secs  10/17  15 secs

Flexibility Reflection Questions:

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: They affected me by making me for comfortable when doing the stretch

Section 3: Muscular Strength and Endurance Log

Complete the chart below. Remember:

● Complete muscular exercises on nonconsecutive days.
● Do not work the same muscle groups more than once within a 410-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 10-10 for challenging weights and exercises.
● If you are using very light weight or bodyweight, you can complete as many as 110 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 Worked Dates # of sets # of reps Resistance (Weight)

Squats Quadriceps 10/3 3 10 20 lbs.

Day 1 Day 2
Exercise Muscle Worked Dates # of sets # of reps Resistance (Weight) Dates # of sets # of reps Resistance (Weight)

Squats Quadriceps 10/16 2 50 0 I have none 10/16 2 50 0

Push-ups Pectoralis 10/18 2 30 0 10/18 2 30 0

 10/20 2 30 0 10/20 2 30 0
Bridges Hamstrings

Latissimus 10/22 3 30 0 10/22 2 30 0

Pull-ups
Dorsi

Calf Raises Gastrocnemius 10/24 3 50 0 10/24 2 50 0

Chair Dip Triceps 10/26 3 30 0 10/26 2 30 0

Curls Biceps 10/28 3 30 0 10/28 2 30 0

Crunches Abdominal 10/30 3 80 0 10/30 2 80 0

Muscular Strength and Endurance Reflection Question:

Based on your workout, what muscles do you think are the strongest and which muscles need the most work? Explain
your answer.

Answer: quadriceps are the strongest in my opinion and the muscles that need work is arms
muscles(pectoralis,triceps,biceps) my legs muscles are the strongest I would say because I walk a lot and
exercise them but then my arm muscles are weaker because I don’t do that much exercise on them

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-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
12/25 5-min stretch 2-mile walk 30 min

12/26 5-min jog 4-mile run 45 min

12/27 5-min stretch Basketball practice 60 min

12/210 15-min stretch Cheerleading–state championship 1100 min

12/31 5-min stretch 3-mile bike ride 20 min

*List your activities below*

10/18 none Walk to waterbridge and most of the day 109 mins
10/19 None Walk to waterbridge and most of the day 79 mins
10/20 none Walk to waterbridge and most of the day 114 mins
10/21 none Walk to waterbridge and most of the day 54 mins
10/22 none Walk to waterbridge and most of the day 104 Mins
10-(18/22) 5 mins stretch Team Sports (no pe on Wednesdays) in the 140 mins
week 35 mins each day
 TOTAL Activity Minutes 🡪600 mins
Remember the 420-minute minimum

Physical Activity Reflection Chart

Using your activities as examples, reflect on your use of skill-related fitness elements by completing the chart below:

Sample:

Skill-Related Element Activity Explanation

Balance Cheerleading I am a flyer on my
cheerleading team and
must balance on one hand
of my base.

Skill-Related Element Activity Explanation

Agility- the ability to move Football Running to get the ball or
quickly and easily
 play defense

Balance-the ability to move or Football Run in certains routes into

to remain in a position without positions to catch ball
losing control or falling

Coordination- the ability to football Have to run look at the ball

move different parts of your to catch
body together well or easily

Power-the ability to move football Run to play defense or

quickly and use great force catch the ball
from your muscles

Reaction Time-the ability to football Playing offense in how not

use information from all your get your flag pulled and
senses and make fast running to the ball passed
decisions about how and where
to
to move your body

Speed-the ability to move football I have to run to catch the

quickly ball

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: I would improve to reach my goals is try to more reps for my arm muscles in my morning routine but in
order to reach I would say add 15 more reps to my arm muscles workouts
Module Two Wellness Plan Grading Rubric

 
Excellent Good Needs Improvement Poor

Section 1: 36–40 points 32–35 points 25–31 points 0–24 points

Fitness
Assessment ● Fitness assessment ● Fitness assessment ● Fitness assessment ● Fitness
Results for: results are recorded. results are recorded. results are recorded. assessment
● Reflection question ● Reflection responses ● Reflection responses results are
Lesson 01.03 responses are are adequately are complete but recorded.
Module 1 complete and detailed and lacking detail and ● Reflection
supported. supported. support. responses are
Module 2
incomplete or
inaccurate. 

Section 2: 45-50 points 40-44 points 30-39 points 0-29 points

Flexibility Log
● At least two days of ● More than one day ● At least one day of ● Less than one
stretching are of stretching is stretching is complete day of
recorded. recorded. recorded. stretching is
● All eight stretching ● At least six ● At least four recorded.
activities are recorded stretching activities stretching activities ● Less than four
each day. are recorded each are recorded each stretching
● All stretches are held day. day. activities are
 an appropriate length ● Most stretches are ● Some stretches are recorded each
of time. held an appropriate held an appropriate day.
● Reflection question length of time. length of time. ● Few stretches
responses are ● Reflection responses ● Reflection responses are held an
complete and are adequately are complete but appropriate
supported. detailed and lacking detail and length of time.
supported.  support. ● Reflection
responses are
incomplete or
inaccurate. 

Section 3: 45-50 points 40-44 points 30-39 points 0-29 points

Muscular
Strength and ● All eight muscles are ● At least six muscles ● At least four ● Less than
Endurance Log exercised at least two are exercised at muscles are four muscles are
days. least two days. exercised at least exercised at
● All muscles are rested ● All muscles are two days. least two days.
for at least 410 rested for at least ● Most muscles are ● Few muscles are
hours between 410 hours between rested for at least rested 410 hours
workouts. workouts. 410 hours between between
● Appropriate reps, sets, ● Appropriate reps, workouts. workouts.
and resistance used sets, and resistance ● Appropriate reps, ● Appropriate
for all exercises.   are used for most sets, and resistance reps, sets, and
● Reflection question exercises. are used for some resistance used
responses are ● Reflection responses exercises. for few
complete and are adequately ● Reflection responses exercises.
supported.  detailed and are complete but ● Reflection
supported. lacking detail and responses are
 support.  incomplete or
inaccurate. 

Section 4: 63–70 points 54–62 points 43–53 points 0–42 points

Physical
Activity Log ● All exercises are ● Most exercises are ● Some exercises are ● Few exercises
YOU ARE moderate to vigorous moderate to vigorous moderate to are moderate to
REQUIRED TO intensity. intensity. vigorous intensity. vigorous
LOG EACH ● At least 420 activity ● At least 3105 ● At least 350 activity intensity, or
WEEK YOU minutes are recorded. activity minutes are minutes are intensity is not
ARE IN THE ● All exercises are dated recorded. recorded. indicated.
COURSE as daily or every other ● All exercises are ● Some exercise ● At least 315
day. dated as daily or dates listed are not activity minutes
● At least three different every other day. in an effective are recorded.
exercises have been ● Most exercise dates pattern. ● Few exercise
logged, including are listed and are not ● At least two dates listed are
specific exercises in an effective different exercises in an effective
when required. pattern. have been logged, pattern.
● Reflection chart ● At least three including specific ● One type of
responses are different exercises exercises when exercise has
complete and have been logged, required. been logged,
supported. including specific ● Reflection chart including specific
exercises when responses exercises when
required. are complete but required.
● Reflection chart lacking detail and ● Reflection chart
responses support. responses are
are adequately incomplete or
detailed and
 supported. inaccurate.

Total Points Possible: 210 points