Module Three Wellness Plan

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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 Three Wellness Plan assignment.

Section 1: Fitness Assessments

Complete the steps on the chart below:

Step 1

Complete Column B. Use your original results from your 01.03 Fitness Assessments.

Step 2

Complete Columns C and D. Use your results from the Module 1 and 2 Wellness Plan Fitness Assessments.

Step 3

Complete Column E. Use your current results from the Module 3 Wellness Plan Fitness Assessments.

Column A / Column B / Column C / Column D / Column E /
Activity / Lesson 01.03
Baseline Results / Module 1
Wellness Plan Results / Module 2
Wellness Plan Results / Module 3
Wellness Plan Results
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 Questions:

What areas of fitness show an improvement through these fitness assessments, and what activities do you think contributed to these improvements?

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 stretches.

/ Date #1
______ / Date #2
______ /
Flexibility Exercises / Muscle Stretched / # of Repetitions / Time / # of Repetitions / Time
EXAMPLE / EXAMPLE / 2 / 15 seconds / 2 / 15 seconds
Lying Quad Stretch / Quadriceps
Modified Hurdler's Stretch / Hamstrings
Upper Back & Torso Stretch / Trapezius
Calf Stretch / Gastrocnemius
Lower Back Stretch / Latissimus Dorsi
Chest/Bicep Stretch / Pectoralis/Biceps
Shoulder/Tricep Stretch / Trapezius/Deltoids
Lying Abdominal Stretch / Abdominal

Flexibility Reflection Questions:

What stretches are easiest for you, and which are the most challenging? How does this relate to the activities you complete regularly on your activity log?

Answer:

Section 3: Muscular Strength and Endurance Log

Complete the chart below. Remember:

·  Exercises listed should show an increase from your previous plan to show your growth. If you completed 3 sets of 8 for the last Wellness Plan, then 3 sets of 10 would be an increase for this plan.

·  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.
/ Dates / Day 1 / Day 2 /
Exercise / Muscle Worked / Dates / # of sets / # of reps / Resistance (Weight) / Dates / # of sets / # of reps / Resistance (Weight)
Squats / Quadriceps
Push-ups / Pectoralis
Bridges / Hamstrings
Pull-ups / Latissimus Dorsi
Calf Raises / Gastrocnemius
Chair Dip / Triceps
Curls / Biceps
Crunches / Abdominal

Muscular Strength and Endurance Reflection Questions:

  1. What change to your routine have you made since starting? How has it affected your workouts?

Answer:

  1. Search the internet for one positive and one negative example of health and fitness advertisements. Reflect on each example by completing the chart below:

/

Web Address

/

Description

What is the ad selling? What is the message?

/

Advertising Technique

/

Explanation of Impact

/
Sample / www.yoursite.net / This ad is selling Medishakes and shows a picture of the shake with statistics. / Scientific Evidence /
By stating that “7 out of 10 doctors recommend MediShake for optimum health,” this ad convinces the buyer that this product is backed up by scientific facts.
Positive Example
Negative Example

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-ups. 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-minute jog / 3-mile run / 30 minutes
12/26 / None or NA / Mowing the lawn / 45 minutes
12/27 / Stretching / 2-mile bike ride / 30 minutes
12/28 / Stretching / Horseback riding / 2 hours
12/29 / Stretching / Ice-skating / 90 minutes
TOTAL Activity Minutes à
Remember the 420-minute minimum

Physical Activity Reflection Questions:

What was your favorite activity completed in this activity log? What muscles are used in this activity, and what components of health-related fitness does it involve?

Answer:

Section 5: Fitness Tracker Data

You have two options to complete this section.

Choose Option A OR Option B:

  1. 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

/ Module 1
Wellness Plan Results / Module 2
Wellness Plan Results / Module 3
Wellness Plan Results /
Average Daily Moves This Week
% Toward My Goal This Week
Total Moves This Week
  1. 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

/ Module 1
Wellness Plan Results / Module 2
Wellness Plan Results / Module 3
Wellness Plan Results /
Average Daily Moves This Week
% Toward My Goal This Week
Total Moves This Week

Fitness Tracker Reflection Question:

Based on these values, how do you feel about your level of activity and daily moves? What actions can you take to continue to improve the average daily moves?

Answer:

Module Three Wellness Plan Grading Rubric

/

Excellent

/

Good

/

Needs Improvement

/

Poor

/
Section 1: Fitness Assessment
Results for:
Lesson 01.03
Module 1
Module 2
Module 3 / 18-20 points
·  Fitness assessment results are recorded.
·  Reflection question responses are thoughtfully detailed and supported. / 16-17 points
·  Fitness assessment results are recorded.
·  Reflection responses are adequately detailed and supported.
/ 13-15 points
·  Fitness assessment results are recorded.
·  Reflection responses are complete but lacking detail and support.
/ 0-12 points
·  Fitness assessment results are recorded.
·  Reflection responses are incomplete or inaccurate.
Section 2: Flexibility Log / 40-45 points
·  At least two days of stretching are recorded.
·  Alleight stretching activities are recorded each day.
·  Allstretches are held an appropriate length of time.
·  Reflection question responses are thoughtfully detailed and supported. / 36-39 points
·  More than one day of stretching is recorded.
·  At least six stretching activities are recorded each day.
·  Moststretches are held an appropriate length of time.
·  Reflection responses are adequately detailed and supported. / 28-35 points
·  At least one day of stretching is recorded.
·  At least four stretching activities are recorded each day.
·  Somestretches are held an appropriate length of time.
·  Reflection responses are complete but lacking detail and support. / 0-27 points
·  Less than oneday of stretching is recorded.
·  Less than four stretching activities are recorded each day.
·  Fewstretches are held an appropriate length of time.
·  Reflection responses are incomplete or inaccurate.
Section 3: Muscular Strength and Endurance Log / 40-45 points
·  All eight muscles are exercised at least two days.
·  Allmuscles are rested for at least 48 hoursbetween workouts.
·  Appropriate reps, sets, and resistance used forall exercises.
·  Reflection question responses are thoughtfully detailed and supported. / 36-39 points
·  At least six muscles are exercised at least two days.
·  Allmuscles are rested for at least 48 hours between workouts.
·  Appropriatereps, sets, and resistance are used formost exercises.
·  Reflection responses are adequately detailed and supported. / 28-35 points
·  At least four muscles are exercised at least two days.
·  Mostmuscles are rested for at least 48 hours between workouts.
·  Appropriate reps, sets, and resistance are used forsome exercises.
·  Reflection responses are complete but lacking detail and support.
/ 0-27 points
·  Less than four muscles are exercised at least two days.
·  Fewmuscles are rested 48 hours between workouts.
·  Appropriate reps, sets, and resistance used forfew exercises.
·  Reflection responses are incomplete or inaccurate.
Section 4: Physical Activity Log
YOU ARE REQUIRED TO LOG EACH WEEK YOU ARE IN THE COURSE / 45-50 points
·  Allexercises are moderate to vigorous intensity.
·  At least420 activity minutes are recorded.
·  Allexercises are dated as daily or every other day.
·  At least three different exercises have been logged, including specific exercises when required.
·  Reflection question responses are thoughtfully detailed and supported. / 40-44 points
·  Mostexercises are moderate to vigorous intensity.
·  At least385 activity minutes are recorded.
·  Allexercises are dated as daily or every other day.
·  Mostexercise dates are listed and are not in an effective pattern.
·  At least three different exercises have been logged, including specific exercises when required.
·  Reflection responses are adequately detailed and supported. / 30-39 points
·  Someexercises are moderate to vigorous intensity.
·  At least350 activity minutes are recorded.
·  Someexercise dates listed are not in an effective pattern.
·  At least twodifferent exercises have been logged, including specific exercises when required.
·  Reflection responses are complete but lacking detail and support. / 0-29 points
·  Fewexercises are moderate to vigorous intensity, or intensity is not indicated.
·  At least315 activity minutes are recorded.
·  Fewexercise dates listed are in an effective pattern.
·  One typeof exercise has been logged, including specific exercises when required.
·  Reflection responses are incomplete or inaccurate.
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. / 32-35 points
·  Average daily moves, percent toward goal, and total moves for the week are recorded and at least 80% completed.
·  Reflection responses are adequately detailed and supported. / 25-31 points
·  Average daily moves, percent toward goal, and total moves for the week are recorded and at least 70% completed.
·  Reflection responses are complete but lacking detail and support. / 0-24 points
·  One or more of the fitness tracker data is missing.
·  Reflection responses are incomplete or inaccurate.
Presentation / 18-20 points
·  Plan format isproperly followed.
·  Allresponses are in the form of complete sentences.
·  No spelling errors.
/ 16-17 points
·  One or two errors in plan format.
·  Mostresponses are in the form of complete sentences.
·  One or two spelling errors. / 13-15points
·  Threeerrors in plan format.
·  Someresponses are in the form of complete sentences.
·  Threespelling errors. / 0-12points
·  Four or more errors in plan format.
·  Few responses are in the form of complete sentences.
·  Four or more spelling errors.

Total Points Possible: 220 points