Module two wellness plan PDF

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Summary

HOPE assignment with the proper set up for a wellness plan...

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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

Mile Run/Walk Body Mass Index Aerobic Capacity Curl-ups

Column B

Column C

Column D

Lesson 01.03

Module 1

Module 2

Fitness Assessment Results

Wellness Plan Results

Wellness Plan Results

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

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

Calf Stretch

Gastrocnemiu

Lower Back Stretch

Latissimus Dorsi

Chest/Bicep Stretch

Pectoralis/Bic eps

Shoulder/Tri cep Stretch

Trapezius/Del toids

Lying Abdominal Stretch

Date #1

# of Repetition s 2

Abdominal

Flexibility Reflection Questions:

Time 15 seconds

Date #2

# of Repetitio ns 2

Time

15 seconds

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

Quadrice ps

Push-ups

Pectoralis

Bridges

Hamstring s

Pull-ups

Latissimu s Dorsi

Calf Raises

Gastrocn emius

Chair Dip

Triceps

Curls

Biceps

Dates

# of sets

# of reps

Day 2 Resistance (Weight)

Date s

# of sets

# of reps

Resistance (Weight)

Crunche Abdomi s nal

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

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

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 Balance Coordination Power Reaction Time 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:



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 This Week

% Toward My Goal This Week

Total Moves This Week

B. If you do not have a Fitness Tracker, you may complete the chart below using the following formula: 

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 This Week

% Toward My Goal This Week

Total Moves This Week

Fitness Tracker 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

Excellent

Section 1: Fitness Assessme  nt

Good

16-17 points

18-20 points Fitness assessment

Needs Improvement



Fitness assessment

Poor

13-15 points 

Fitness assessment

0-12 points 

Fitness assessment

Excellent

Results for: Lesson 01.03



Module 1 Module 2

Section 2: Flexibility Log 







results are recorded. Reflection question responses are thoughtfully detailed and supported.

Good



36-40 points At least two days of stretching are recorded. All eight stretchi ng activities are recorded each day. All stretches are held an appropriate length of time. Reflection question responses are thoughtfully detailed and supported.









Needs Improvement

results are recorded.  Reflection responses are adequately detailed and supported.

results are recorded. Reflection responses are complete but lacking detail and support.

32-35 points

25-31 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.

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

Poor



results are recorded. Reflection responses are incomplete or inaccurate. 0-24 points









Less than one complete da y 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.

Excellent

Section 3: Muscular Strength  and Endurance Log 





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

Good

36-40 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.  Reflection question responses are thoughtfully detailed and supported.

45-50 points All exercises are  moderate to vigorous intensity. At least 420  activity minutes are recorded. All exercises are 

Needs Improvement

Poor

32-35 points

25-31 points

0-24 points

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

At least four muscles 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.

40-44 points

30-39 points

Most exercises  are moderate to vigorous intensity. At least 385  activity minutes are recorded. All exercises 

Some exercise  s are moderate to vigorous intensity. At least 350 activity minutes are recorded. Some exercise









Less than four muscle s are exercised at least two days. Few muscle s are rested 48 hours between workouts. Appropriate reps, sets, and resistance used for few exercises. Reflection responses are incomplete or inaccurate. 0-29 points Few exercises are moderate to vigorous intensity, or intensity is not

Excellent

COURSE 



Good

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 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.

Needs Improvement

Poor

are dated as daily or every other day. Most exercise dates 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.

dates listed are  not in an effective pattern. At least two  different exercises have been logged, including specific exercises when  required. Reflection chart responses are complete but lacking detail and support. 

32-35 points

25-31 points

Average daily  moves, percent toward goal, and total moves for the week are recorded and at least 80%

Average daily  moves, percent toward goal, and total moves for the  week are recorded and at least

indicated. At least 315 activity minutes are recorded. Few exercis e 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. 0-24 points One or more of the fitness tracker data is missing. Reflection responses are incomplete

Excellent



Presentati on

Reflection question responses are thoughtfully detailed and supported.

Good



18-20 points 





 Plan format is properly followed.  All responses are in the form of complete sentences. No spelling  errors.

Needs Improvement

Poor

or inaccurate.

completed. Reflection responses  are adequately detailed and supported.

70% completed. Reflection responses are complete but lacking detail and support.

16-17 points

13-15 points

 One or two errors in plan  format. Most response s are in the form of complete  sentences. One or two spelling errors.

Three errors in  plan format. Some respons es are in the  form of complete sentences. Three spelling 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....