Module Two Wellness Plan for flvs tbh PDF

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Summary

This assigment is for your class, please let me know if it helped!! turn it in as soon as possible so its not late. i hope its useful....

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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 (40 points) 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

Lesson 01.03

Module 1

Module 2

Fitness Assessment Results

Wellness Plan Results

Wellness Plan Results

Mile Run/Walk

13 min

9 min

Body Mass Index

18.88

19.05

Aerobic Capacity

41.21

41.57

Curl-ups

6 in

5 in

Push-ups

20

30

Trunk Lift

9 in

10 in

Sit and Reach

15

25

Activity

**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 (50 points) 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

Calf Stretch

Gastrocnemius

Day 1 Dates

# of Repetitions

8/3

2

Day 2 Time 15 seconds

Dates

# of Repetitions

8/5

2

Time 15 seconds

Flexibility Exercises/Muscle Stretched Lower Back Stretch

Day 1

Day 2

Latissimus Dorsi

Chest/ Bicep Stretch

Pectoralis/ Biceps

Shoulder/ Tricep Stretch

Trapezius/ Deltoids

Lying Abdominal Stretch

Abdominal

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 (50 points) 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

Dates

# of sets

# of reps

Day 2 Resistance (Weight)

Dates

# of sets

# of reps

Resistance (Weight)

Day 1 Squats

Quadriceps

Push-ups

Pectoralis

Bridges

Hamstrings

Pull-ups

Latissimus Dorsi

Calf Raises

Gastrocnemius

Chair Dip

Triceps

Curls

Biceps

Crunches

Abdominal

Day 2

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 (70 points) 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

3-mile bike ride

20 min

Date

Warm-up

Activity Minutes without Warm-up

Physical Activity

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

Activity Cheerleading

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

Skill-Related Element

Activity

Explanation

Agility Balance Coordination Power Reaction Time 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:...