Module two wellness plan for flvs hope corse PDF

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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 1-4. 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 Activity

Column B

Column C

Column D

Lesson 01.03

Module 1

Module 2

Fitness Assessment Results

Wellness Plan Results

Wellness Plan Results

Column A

Column B

Column C

Column D

Mile Run/Walk Body Mass Index Aerobic Capacity Curl-ups Push-ups Trunk Lift Sit and Reach

**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, 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 Exercises

Muscle Stretched

EXAMPLE

EXAMPLE

Lying Quad Stretch

Quadriceps

Modified Hurdler's Stretch

Hamstrings

Upper Back & Torso Stretch

Trapezius

Lower Back Stretch

Latissimus Dorsi

Chest/ Bicep Stretch

Pectoralis/ Biceps

Shoulder/ Tricep Stretch

Trapezius/ Deltoids

Lying Abdominal Stretch

Abdominal

Day 1 Dates

# of Repetitions

8/3

2

Day 2 Time

Dates

15 seconds 8/5

# of Repetitions 2

Time 15 seconds

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:

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

8

20 lbs.

Day 1 Exercise

Muscle Worked

Squats

Quadriceps

Push-ups

Pectoralis

Bridges

Hamstrings

Pull-ups

Latissimus Dorsi

Calf Raises

Gastrocnemius

Chair Dip

Triceps

Curls

Biceps

Dates

# of sets

# of reps

Day 2 Resistance (Weight)

Dates

# of sets

# of reps

Resistance (Weight)

Day 1 Crunches

Day 2

Abdominal

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:

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

Date

Warm-up

Physical Activity

Activity Minutes without Warm-up

12/27

5-min stretch

Basketball practice

60 min

12/28

15-min stretch

Cheerleading–state championship

180 min

12/31

5-min stretch

3-mile bike ride

20 min

TOTAL Activity Minutes  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 Balance

Skill-Related Element Agility Balance Coordination Power Reaction Time

Activity Cheerleading

Activity

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

Explanation

Skill-Related Element

Activity

Explanation

Speed

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:

Module Two Wellness Plan Grading Rubric

Section 1: Fitness Assessment Results for: Lesson 01.03 Module 1

Excellent

Good

Needs Improvement

Poor

36–40 points

32–35 points

25–31 points

0–24 points

 

Fitness assessment  results are recorded. Reflection question  responses are complete and supported.

Fitness assessment results are recorded. Reflection responses are adequately detailed and

 

Fitness assessment  results are recorded. Reflection responses are complete but  lacking detail and

Fitness assessment results are recorded. Reflection responses are

Excellent

Good supported.

Module 2

Section 2: Flexibility Log

Needs Improvement

45-50 points  





At least two days of stretching are recorded. All eight stretching activities are recorded each day. All stretches are held an appropriate length of time. Reflection question responses are complete and supported.

Section 3: 45-50 points Muscular Strength and  All eight muscles are Endurance Log

40-44 points  





More than one day of stretching is recorded. At least six stretching activities are recorded each day. Most stretches are held an appropriate length of time. Reflection responses are adequately detailed and supported.

40-44 points 

At least six muscles

Poor

support.

30-39 points  





 At least one day of stretching is recorded. At least four stretching activities are  recorded each day. Some stretches are held an appropriate length of time. Reflection responses  are complete but lacking detail and support. 

30-39 points 

At least four muscles 

incomplete or inaccurate. 0-29 points Less than one complete day of stretching is recorded. Less than four stretching activities are recorded each day. Few stretches are held an appropriate length of time. Reflection responses are incomplete or inaccurate. 0-29 points Less than

Excellent







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

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. Reflection question responses are complete  and supported.

63–70 points 

 



Good

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

are exercised at least two days. All muscles are rested  for at least 48 hours between workouts. Appropriate reps, sets,  and resistance are used for most exercises. Reflection responses  are adequately detailed and supported.

54–62 points 

 



Needs Improvement

are exercised at least two days. Most muscles are rested for at least 48  hours between workouts. Appropriate reps, sets,  and resistance are used for some exercises. Reflection responses  are complete but lacking detail and support.

43–53 points

Most exercises are  moderate to vigorous intensity. At least 385 activity  minutes are recorded. All exercises are dated  as daily or every other day. Most exercise dates 

Poor four muscles are exercised at least two days. Few muscles are rested 48 hours between workouts. Appropriate reps, sets, and resistance used for few exercises. Reflection responses are incomplete or inaccurate.

0–42 points

Some exercises are  moderate to vigorous intensity. At least 350 activity minutes are recorded. Some exercise dates  listed are not in an effective pattern. At least two different 

Few exercises are moderate to vigorous intensity, or intensity is not indicated. At least 315 activity minutes are recorded. Few exercise

Excellent



Good

exercises have been logged, including specific exercises when required.  Reflection chart responses are complete and supported. 

Total Points Possible: 210 points

Needs Improvement

are listed and are not in an effective pattern. At least three different exercises have been  logged, including specific exercises when required. Reflection chart responses are adequately detailed and supported.

exercises have been logged, including specific exercises when required. Reflection chart responses are complete but lacking detail and support.

Poor





dates listed are in an effective pattern. One type of exercise has been logged, including specific exercises when required. Reflection chart responses are incomplete or inaccurate....