Module Three Wellness Plan (Assessment 3.

05)
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 01.03 Fitness
Assessments.
Step 2
Complete Columns C and D. Use your results from the Module 1 and 2 Wellness
Plan Fitness Assessments.
Step 3
Complete Column E. Use your current results from the Module 3 Wellness Plan
Fitness Assessments.

Column A Column B Column C Column D Column E

Activity Lesson 01.03 Module 1 Module 2 Module 3

Baseline Wellness Plan Wellness Plan Wellness Plan
Results Results Results Results

Mile 7:29 7:32 7:26 7:28

Run/Walk

Body Mass 19:69 19:69 19:69 19:69

Index

Aerobic 48:52 48:52 48:52 48:52

Capacity

Curl-ups 28 30 34 35

Push-ups 18 15 19 20
 Trunk Lift 5 in 5 in 5 in 6 in

Sit and Reach 11” (right) 12” (right) and 11” (right) and 11” (right) and
and 11” (left) 11” (left) 11” (left) 12” (left)

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

Fitness Assessment Reflection Questions:

What areas of fitness show an improvement through these fitness assessments, and
what activities do you think contributed to these improvements?

Answer: I think the activity of push-ups has been the most successful in
improvement because I have been pushing myself to reach a certain goal
lately. (and now I have !!)

Section 2: Flexibility Workout Log

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 stretches.

Flexibility
Exercises/Muscle Day 1 Day 2
Stretched

Flexibilit # of
# of
y Muscle Date Repetition Date
Time Repetition Time
Exercise Stretched s s s
s
s

2 15 2 15
EXAMPL
EXAMPLE 8/3 second 8/5 second
E
s s

Lying 4  30 4  30

Quad Quadriceps  7/9 second  7/11 second
Stretch s s
 Modified 4  30 4  30
Hurdler's Hamstrings  7/9 second  7/11 second
Stretch s s

Upper 4 4
Back &  30  30
Trapezius  7/9 second  7/11 second
Torso
Stretch s s

Calf Gastrocnemi 4  30 4  30

Stretch us  7/9 second  7/11 second
s s

Lower 4  30 4  30

Latissimus
Back  7/9 second  7/11 second
Dorsi
Stretch s s

Chest/ 4  30 4  30

Pectoralis/
Bicep  7/9 second  7/11 second
Biceps
Stretch s s

Shoulder/ 4  30 4  30

Trapezius/
Tricep  7/9 second  7/11 second
Deltoids
Stretch s s

Lying 4  30 4  30

Abdomin Abdominal  7/9 second  7/11 second
al Stretch s s

Flexibility Reflection Questions:

What stretches are easiest for you, and which are the most challenging? How does
this relate to the activities you complete regularly on your activity log?

Answer:The easiest stretch for me would be the lying abdominal stretch

because I enjoy doing curl-ups. The most challenging stretch for me would be
chest/bicep stretch. Last week in an online zumba class I had to perform those
stretches in the warm-up exercise.

Section 3: Muscular Strength and Endurance Log

Complete the chart below. Remember:

 ∙ Exercises listed should show an increase from your previous plan to
show your growth. If you completed 3 sets of 8 for the last Wellness
Plan, then 3 sets of 10 would be an increase for this plan.
∙ Complete muscular exercises on nonconsecutive days.
∙ Do not work the same muscle groups more than once within a 48-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 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 refer to Video Gallery in the course for demonstrations of how to
perform the muscle exercises.
Sample:

Exercise Muscle Dates # of sets # of reps Resistance (Weight)

Worked

Squats Quadriceps 8/3 3 8 20 lbs.

Date Day 1 Day 2

s

Exercise Date # of # of Resistance Dat # of # of Resistance

Muscle
s sets rep (Weight) es sets reps (Weight)
Worked
s

Squats Quadriceps 7/10 2 10 10 lbs 7/12 3 10 10 lbs

(dumbbells (dumbbells)

7/10 2 8 120 lbs 7/12 3 8 120 lbs

Push-ups Pectoralis (body (body
weight) weights)

7/10 2 4 120 lbs 7/12 3 4 120 lbs

Bridges Hamstrings (body (body
weight) weights)

Latissimus 7/10 2 4 120 lbs 7/12 3 4 120 lbs

Pull-ups (body (body
Dorsi
weight) weights)
 Calf 7/10 2 8 10 lbs 7/12 3 8 10 lbs
Gastrocnemius
Raises (dumbbells (dumbbells)

7/10 2 8 120 lbs 7/12 3 8 120 lbs

Chair Dip Triceps (body (body
weight) weights)

7/10 2 10 120 lbs 7/12 3 10 120 lbs

Curls Biceps (body (body
weight) weights)

7/10 2 10 120 lbs 7/12 3 10 120 lbs

Crunches Abdominal (body (body
weight) weights)

Muscular Strength and Endurance Reflection Questions:

1. What change to your routine have you made since starting? How has it
affected your workouts?

Answer: I have increased the amount of sets and reps on the second day to
push myself to another level. It has affected my workouts by pushing myself to
get a higher result.

1. Search the internet for one positive and one negative example of health and
fitness advertisements. Reflect on each example by completing the chart below:

  Web Address Description

What is the ad
Advertisin
g
Explanation of
Impact
selling? What is the Technique
message?

www.yoursite.n This ad is selling Scientific By stating that “7

et Medishakes and Evidence out of 10 doctors
shows a picture of the recommend
shake with statistics MediShake for
optimum health,”
this ad convinces the
buyer that this
product is backed up
by scientific facts.

Positive Example https:// This ad is selling a Plain Folks In the ad it utilizes

www.blinkfitness. gym membership and normal people that
 com/ it shows how all sizes include all sizes. By
are able join no matter using this it allows
where their fitness people to enjoy
level is at themselves while
working out in a
gym.

Negative Example https:// This ad is promoting Bandwago In this ad it clearly

www.healthclubm weight loss products n includes body
anagement.co.uk and while doing this shaming to other
/health-club- they feature a question women because the
management- stating ¨Are you Beach face of the ad was a
news/Protests- Body Ready?¨. well fitted woman in
planned-over- a bikini. This ad
Beach-body- would have a
ready-tube- negative impact on
advert/315478 people because it's
not the most
welcoming ad to
everyone.

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-ups. Keep adding rows
to show all of your activities. The first five rows are completed as a sample only.

Date Warm-up Physical Activity Activity Minutes without Warm-

up

12/25 5-minute 3-mile run 30 minutes

jog

12/26 None or Mowing the lawn 45 minutes

NA

12/27 Stretching 2-mile bike ride 30 minutes

12/28 Stretching Horseback riding 2 hours

12/29 Stretching Ice-skating 90 minutes

7/9 None Roller Skating 120 minutes

 7/10 5 minute 2 mile walk 60 minutes
stretch 2

7/11 20 minute Off-Season 120 minutes

stretch Dance Practice

7/12 15 minute Mini-Cardio 60 minutes

stretch workout

7/13 5 minute 1 mile walk 30 minutes

stretch 2

TOTAL Activity Minutes → 435 minutes

Remember the 420-minute minimum

Physical Activity Reflection Questions:  

1. What was your favorite activity completed in this activity log? What muscles
are used in this activity, and what components of health-related fitness does it
involve?
 Answer: My favorite activity would be my off-season dance practice
because I love dancing. In this activity I used my cardiorespiratory muscles. It
allowed me to use my coordination skills as well as to track my HR

1. 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: I feel as if my level of activity is very high and to improve my

daily movements even more I could take a morning walk in the neighborhood
everyday