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Module Two Wellness Plan GO TO FILE – Choose SAVE AS – Save a copy of this to your computer! Fill in all logs and answer the reflection questions completely with supporting details for sections 1-5. 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 Activity

Column B

Column C

Column D

Lesson 01.03

Module 1

Module 2

Fitness Assessment Results

Wellness Plan Results

Wellness Plan Results

Mile Run/Walk

12:52

12:36

12:31

Body Mass Index

33.77

33.50

33.36

Aerobic Capacity

32.01

32.17

32.28

Curl-ups

4

7

9

Push-ups

5

9

11

Trunk Lift

6 ¼”

6 ¼”

6 2/4”

Sit and Reach

Right Leg Down: 7 ½” Right Leg Down: 7 ½” Right Leg Down: 7 3/4” Left Leg Down: 7 ¾” Left Leg Down: 7 ¾” Left Leg Down: 8”

**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: These exercises extend my flexibility range, allow to prevent injury, help to gain muscles and will help me achieve the goal of completing this course in good-shape. 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 stretching exercises.

Flexibility Exercises/Muscle Stretched Flexibility Muscle Exercises Stretched EXAMPLE

EXAMPLE

Lying Quad Quadriceps Stretch Modified Hurdler's Stretch

Day 1 Dates 8/3

Day 2

# of Time Repetitions 15 2 seconds

Dates 8/5

4 6/9

4 1 min

6/11

3 Hamstrings

Upper Back & Torso Trapezius Stretch

Calf Stretch Gastrocnemius

6/9

6/11

3 6/11

3 6/11

4

Chest/ Bicep Pectoralis/ Stretch Biceps Shoulder/ Tricep Stretch Lying Abdominal Stretch

Trapezius/ Deltoids

6/11

4 6/11

4

6/9

90 sec 4

1 min

6/11

3 Abdominal

1 min

6 1 min

6/9

1 min 4

1 min

6/9

1 min

4 45 sec

Lower Back Latissimus Dorsi 6/9 Stretch

45 sec 4

45 sec

6/9

1 min 3

45 sec

6/9

# of Time Repetitions 15 2 seconds

1 min 4

45 sec

6/11

1 min

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 became easier through repetition and me understanding how to correctly perform the stretch. They made my muscles feel ready and prepare for my exercise and I had no cramps like I used to do when doing exercises.

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 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 Worked

Dates

# of sets # of reps

Resistance (Weight)

Squats

Quadriceps

8/3

3

20 lbs.

8

Day 1 Exercise

Muscle Worked

Squats

Dates

Day 2

# of sets

# of reps

Resistance (Weight)

Dates # of sets # of reps Resistance (Weight)

Quadriceps 6/13

2

4

5 lbs

6/15

2

5

5 lbs

Push-ups

Pectoralis

6/13

2

6

none

6/15

2

6

none

Bridges

Hamstrings 6/13

2

3

none

6/15

2

4

none

Pull-ups

Latissimus Dorsi

6/13

2

4

none

6/15

2

4

none

Calf Raises

Gastrocnem 6/13 ius

3

3

none

6/15

4

3

none

Chair Dip

Triceps

6/13

2

4

none

6/15

2

5

none

Curls

Biceps

6/13

2

10

5 lbs

6/15

2

12

10 lbs

Crunches

Abdomina 6/13 l

3

15

none

6/15

3

15

none

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: I think my biceps are the strongest because I used to exercise them a lot, and I also frequently lift things. My least strongest would probably be my abdominals because I have trouble doing pushups and curl ups.

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.

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

12/31

5-min stretch

20 min

6/9 6/10 6/11

5-min walk stretch & walk light swim

6/12

walk

6/13 6/14 6/15

mile walk stretch jog and run

3-mile bike ride 5- Mile Bike Ride & 2 mile run 60 min 4 mile walk 70 min Swimming, vigorous (5 min break 90 min between each 45 minutes) 1-mile run @vigorous pace, repeated 3 50 min times every hour bike ride with friends 70 min 4-mile walk to friend’s house and back 75 min swimming, vigorous. 75 min

TOTAL Activity Minutes → Remember the 420-minute minimum

490

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 Balance

Activity Cheerleading

Skill-Related Element

Activity

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

Explanation

Agility

Soccer

Playing with friends and having to dribble around and through them to score a goal

Balance

Squats

After doing reps of squats your legs can feel tired and you can fall on the ground.

Coordination

Soccer

Dribbling a soccer ball requires coordination with your whole body.

Power

Dumbbell Curls

Using the dumbbells require great strength when using heavy weights.

Reaction Time

Swimming

Jumping into the water or off the blocks is needed to be done quickly so you can get a faster swim time

Speed

Piano

Having to play keys that are sometimes feet apart very quickly needs a lot of speed.

Section 5: Fitness Tracker Data You have two options to complete this section. Choose Option A OR Option B: A. If you have a fitness tracker, such as MOVBand, Fitbit, iPhone Health App, etc., please include a screen shot of your results here AND use your results to fill out the chart: 1. ● Wellness Plans are expected to include 12,000 daily moves, the equivalent of 10,000 steps. ● Average daily moves this week = Total number of physical activity minutes for the last 7 days x 26.19 ● Percent toward my goal this week = Total average daily moves ÷ 12,000 ● Total moves this week = Total number of physical activity minutes for the last 7 days x 183.33

Percentage/Total

Average Daily Moves This Week

% Toward My Goal This Week

Module 1

Module 2

Wellness Plan Results

Wellness Plan Results

Total Moves This Week

B. If you do not have a Fitness Tracker, you may complete the chart below using the following formula: Wellness Plans are expected to include 12,000 daily moves, the equivalent of 10,000 steps. ● Average daily moves this week = Total number of physical activity minutes for the last 7 days x 26.19

●

● Percent toward my goal this week = Total average daily moves ÷ 12,000 ● Total moves this week = Total number of physical activity minutes for the last 7 days x 183.33

Percentage/Total

Module 1

Module 2

Wellness Plan Results

Wellness Plan Results

Average Daily Moves 15190 This Week

12833

% Toward My Goal This Week

127% (rounded)

107% (rounded)

Total Moves This Week

580(183.33)= =106331

490(183.33)=

Fitness Tracker Reflection Questions:

=89832

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: N/A

Module Two Wellness Plan Grading Rubric

Excellent

Section 1: Fitness Assessme nt Results for: Lesson 01.03 Module 1 Module 2

Section 2: Flexibility Log

18-20 points ● Fitness assessment results are recorded. ● Reflection question responses are thoughtfully detailed and supported.

Good

16-17 points

Needs Improvement 13-15 points

● Fitness ● Fitness assessment assessment results are results are recorded. recorded. ● Reflection ● Reflection responses responses are adequate are complete ly detailed but lacking and detail and supported. support.

Poor

0-12 points ● Fitness assessme nt results are recorded. ● Reflection responses are incomplet e or inaccurat e.

36-40 points

32-35 points

25-31 points

0-24 points

● At least two days of stretching are recorded. ● All eight stretc hing activities

● More than one day of stretching is recorded. ● At least six  stretching activities are

● At least one day of stretching is recorded. ● At least four  stretching activities are

● Less than one complete day of stretching is recorded.

are recorded each day. ● All stretches are held an appropriate length of time. ● Reflection question responses are thoughtfully detailed and supported.

Section 3: Muscular Strength and Endurance Log

recorded recorded each day. each day. ● Most stretche ● Some stretch s are held an es are held appropriate an length of appropriate time. length of ● Reflection time. responses ● Reflection are adequate responses ly detailed are c  omplete but lacking and detail and supported. support.

● Less than four stretching activities are recorded each day. ● Few stretches are held an appropriat e length of time. ● Reflection responses are incomplet e or inaccurat e.

36-40 points

32-35 points

25-31 points

0-24 points

● All eight muscles are exercised at least two days. ● All muscles are rested for at least 48 hours between workouts. ● Appropriate reps, sets, and resistance used for all exercises. 

● At least six muscles are exercised at least two days. ● All muscles are rested for at least 48 hours between workouts. ● Appropriate r eps, sets, and

● At least four muscles are exercised at least two days. ● Most muscle s are rested for at least 48 hours between workouts. ● Appropriate reps, sets, and

● Less than four muscl es are exercised at least two days. ● Few muscl es are rested 48 hours between workouts. ● Appropriat e reps,

● Reflection question responses are thoughtfully detailed and supported.

Section 4: Physical Activity Log YOU ARE REQUIRE D TO LOG EACH WEEK YOU ARE IN THE COURSE

resistance resistance are used are used for most for some exercises. exercises. ● Reflection ● Reflection responses responses are adequate are complete ly detailed but lacking and detail and supported. support.

sets, and resistance used for few exercises. ● Reflection responses are incomplet e or inaccurat e.

45-50 points

40-44 points

30-39 points

0-29 points

● All exercises are moderate to vigorous intensity. ● At least 420 activity minutes are recorded. ● All exercises are dated as daily or every other day. ● At least three different exercises have been logged, including specific exercises when required. ● Reflection chart responses are thoughtfully

● Most exercis es are moderate to vigorous intensity. ● At least 385 activity minutes are recorded. ● All exercises are dated as daily or every other day. ● Most exercis e dates are listed and are not in an effective pattern. ● At least three different exercises

● Some exerci ses are moderate to vigorous intensity. ● At least 350 activity minutes are recorded. ● Some exerci se dates listed are not in an effective pattern. ● At least two different exercises have been logged, including specific exercises

● Few exercises are moderate to vigorous intensity, or intensity is not indicated. ● At least 315 activity minutes are recorded. ● Few exerci se dates listed are in an effective pattern. ● One type of

detailed and supported.

Section 5: Fitness Tracker Data

36-40 points ● Average daily moves, percent toward goal, and total moves for the week are recorded and at least 90% completed. ● Reflection question responses are thoughtfully detailed and supported.

have been when logged, required. including ● Reflection specific chart exercises responses when are complete but lacking required. detail and ● Reflection chart support. responses are adequate ly detailed and supported.

32-35 points

25-31 points

● Average daily ● Average daily moves, moves, percent percent toward goal, toward goal, and total and total moves for the moves for the week are week are recorded recorded and at least and at least 80% 70% completed. completed. ● Reflection ● Reflection responses responses are adequate are complete ly detailed but lacking and detail and supported. support.

exercise has been logged, including specific exercises when required. ● Reflection chart responses are incomplet e or inaccurat e. 0-24 points ● One or more of the fitness tracker data is missing. ● Reflection responses are incomplet e or inaccurat e.

Presentati on

18-20 points ● Plan format is properly followed. ● All responses are in the form of complete sentences. ● No spelling errors.

16-17 points

13-15 points

● One or two ● Three errors errors in plan in plan format. format. ● Most respons ● Some respon es are in the ses are in the form of form of complete complete sentences. sentences. ● One or two ● Three spellin spelling g errors. errors.

0-12 points ● Four or more errors in plan format. ● Few responses are in the form of complete sentences. ● Four or more spelling errors....