Module Two Wellness Plan
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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.
Section 1: Fitness Assessments
Complete the following steps on the chart below:
Step1
Complete Column B. Use the original 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
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Column A Column B Column C Column D
Mile Run/Walk 5:15 4:53 4:38
Body Mass Index 13.90 14.08 14.63
Aerobic Capacity 65.33 67.11 67.94
Curl-ups 30 in 1 minute 36 in 1 minute 38 in 1 minute
Push-ups 10 in 1 minute 14 in 1 minute 16 in 1 minute
Trunk Lift 12 inches 12 inches 12 inches
Sit and Reach 7 inches 9 inches 10 inches
Fitness Assessment Reflection Question:
Document the effects of exercises on your health-related components of fitness since beginning this course. Use the
chart below. If there have been no changes in that area fill in with no changes.
Sample Answer:
Flexibility I have improved my sit and reach distance
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Muscular Strength I have improved the number of pushups I can do.
and Endurance
Cardiovascular I can run a mile in less time.
Endurance
Body Composition I have reduced my BMI from 28.7 to 2.3
Answer:
Flexibility I have improved on my sit and reach distance.
Muscular Strength I have improved the number of push-ups I can do in 1 minute.
and Endurance
Cardiovascular I have improved my mile run time from 5:15 to 4:38.
Endurance
Body Composition I have increased my BMI from 13.90 to 14.63.
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Section 2: Flexibility Workout Log
Perform and log stretching exercises for all eight muscles listed below at least two days in the same week.
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 use the following link for video demonstrations (once in the link…scroll down to the
Resistance/Stretching Exercises):
[Link]
Flexibility Exercises/Muscle Stretched Day 1 Day 2
# of # of
Flexibility Exercises Muscle Stretched Dates Time Dates Time
Repetitions Repetitions
Lying Quad Stretch Quadriceps 11/20 2 20 11/21 2 15
Modified Hurdler's Stretch Hamstrings 11/20 2 15 11/21 2 15
Upper Back & Torso Stretch Trapezius 11/22 2 25 11/23 2 20
Calf Stretch Gastrocnemius 11/22 2 20 11/23 2 15
Lower Back Stretch Latissimus Dorsi 11/24 2 20 11/25 2 20
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Flexibility Exercises/Muscle Stretched Day 1 Day 2
Chest/ Bicep Stretch Pectoralis/ Biceps 11/24 2 25 11/25 2 15
Shoulder/ Tricep Stretch Trapezius/ Deltoids 11/26 2 15 11/27 2 15
Lying Abdominal Stretch Abdominal 11/26 2 25 11/27 2 25
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
The stretches become easier each time I do them because I get used to doing them and I know how to do them once I do
them once or more. There stretches affect my muscles during physical activities by making me more ready to play and
more physically in a better shape for when I do play or start to.
Section 3: Muscular Strength and Endurance Log
Complete the chart below. Remember:
Complete muscular exercises on nonconsecutive days (There should be at one day between exercise sessions)
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.
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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 (once in the link…scroll down to the
Resistance/Stretching Exercises):
[Link]
Sample:
Exercise Muscle Worked Dates # of sets # of reps Resistance (Weight)
Squats Quadriceps 8/3 3 8 20 lbs.
Push-ups Pectoralis 8/3 3 15 Body Weight (BW)
Bridges Hamstrings 8/4 3 12 BW
Rows L. Dorsi 8/4 2 10 10 lb Dumbbells
Day 1 Day 2
Exercise Muscle Worked Dates # of sets # of reps Resistance (Weight) Dates # of sets # of reps Resistance (Weight)
Squats Quadriceps 11/29 2 9 BW 12/2 3 8 BW
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Day 1 Day 2
Push-ups Pectoralis 11/29 2 8 BW 12/3 2 9 BW
Bridges Hamstrings 11/29 3 10 BW 12/3 2 10 BW
Latissimus 11/30 2 9 BW 12/3 3 9 BW
Pull-ups
Dorsi
Calf Raises Gastrocnemius 11/30 3 8 BW 12/4 3 9 BW
Chair Dip Triceps 12/2 3 8 BW 12/4 2 8 BW
Curls Biceps 12/2 2 10 20 pounds 12/4 2 9 20 pounds
Crunches Abdominal 12/2 2 9 BW 12/4 3 10 BW
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.
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Answer:
My quads are the strongest and my biceps need the most work, this is because curls are hard for me and squats are
easier.
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 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-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
12/28 15-min stretch Cheerleading–state championship 180 min
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Date Warm-up Physical Activity Activity Minutes without
Warm-up
12/31 5-min stretch 3-mile bike ride 20 min
11/29 5 min stretch 1 mile run 6 minutes
11/30 10 minute stretch Basketball practice 1 hour/60 minutes
12/1 6 min jog 2 mile walk 30 minutes
12/2 5 min stretch 1 mile run 5 minutes
12/3 10 min stretch Basketball game 1 hour 30 mins/90 minutes
12/4 10 min stretch 5 mile walk 120 minutes
12/5 5 min stretch 7 mile bike ride 120 minutes
TOTAL Activity Minutes
Remember the 420-minute minimum 431 minutes
Physical Activity Reflection Chart
Using your activities as examples, reflect on your use of skill-related fitness elements by completing the chart below:
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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 Basketball I have to run and dodge
many people while playing
basketball. I have to have
good agility to dodge
people.
Balance Bike riding I have to have good
balance, so I do not fall off
or ride onto closed off areas
Coordination Basketball I must have good
coordination while playing
basketball for shooting and
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Skill-Related Element Activity Explanation
passing the ball.
Power Basketball and running I have to have good power
while playing basketball in
order to make shots and
get past people trying to
block me.
Reaction Time Basketball I have to have good
reaction time while playing
basketball to catch and
shoot the ball to win games.
Speed Running I have good speed when
running to get faster times
and stay at pace.
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:
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I have made more adjustments to leg workout in order to get faster and jump higher for basketball, and more activities.
I will do more curls to improve my muscular strength.
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 results are assessment
Reflection question recorded. recorded. results are
Lesson 01.03 recorded.
responses are Reflection Reflection
Module 1 complete and responses responses Reflection
Module 2 supported. are adequately are complete but responses are
detailed and lacking detail and incomplete or
supported. support. inaccurate.
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Excellent Good Needs Improvement Poor
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
recorded. recorded. recorded. of 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 Reflection are held an
complete and responses responses appropriate
supported. are adequately are complete but length of time.
detailed and lacking detail and Reflection
supported. support. 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 At least four Less than
Endurance Log exercised at least two muscles are muscles are four muscles
days. exercised at least exercised at least are exercised at
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Excellent Good Needs Improvement Poor
All muscles are rested two days. two days. least two days.
for at least 48 All muscles are Most muscles are Few muscles
hours between rested for at least 48 rested for at least are rested 48
workouts. hours between 48 hours between hours between
Appropriate reps, sets, workouts. workouts. workouts.
and resistance used Appropriate reps, Appropriate reps, Appropriate
for all exercises. sets, and resistance sets, and resistance reps, sets, and
Reflection question are used for most are used for some resistance used
responses are exercises. exercises. for few
complete and Reflection Reflection exercises.
supported. responses responses Reflection
are adequately are complete but responses are
detailed and lacking detail and incomplete or
supported. support. 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 moderate to are moderate to
REQUIRED TO
intensity. vigorous intensity. vigorous intensity. vigorous
LOG EACH
WEEK YOU At least 420 activity At least 385 activity At least 350 activity intensity, or
ARE IN THE minutes are recorded. minutes are minutes are intensity is not
COURSE All exercises are recorded. recorded. indicated.
dated as daily or every All exercises are Some exercise At least 315
other day. dated as daily or dates listed are not activity minutes
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Virtual School.
Excellent Good Needs Improvement Poor
At least three every other day. in an effective are recorded.
different exercises Most exercise dates pattern. Few exercise
have been logged, are listed and are At least two dates listed are
including specific not in an effective different exercises in an effective
exercises when pattern. have been logged, pattern.
required. At least three including specific One type of
Reflection chart different exercises exercises when exercise has
responses are have been logged, required. been logged,
complete and including specific Reflection chart including
supported. exercises when responses specific
required. are complete but exercises when
Reflection chart lacking detail and required.
responses support. Reflection chart
are adequately responses are
detailed and incomplete or
supported. inaccurate.
Total Points Possible: 210 points
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Virtual School.