Module Three Wellness Plan
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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 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
Module 1
Module 2
Module 3
Column A
Column B
Column C
Column D
Column E
Baseline Results
Wellness Plan
Results
Wellness Plan
Results
Wellness Plan
Results
Mile Run/Walk
8:45
8:29
8:20
8:01
Body Mass Index
23
21
20
20
Aerobic Capacity
17ml/kg/min
17 ml/kg/min
20 ml/kg/min
21 ml/kg/min
Curl-ups
23
27
33
41
Push-ups
17
24
31
35
Trunk Lift
8 inches
8 and a half
10 and 1/3
11 inches
Sit and Reach
11
13
13.5
13.5
**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:
My aerobic capacity,mile run, push up amount has increased throughout these fitness assessments. I think lacrosse has a
big part in this because I am now on a travel team and we do much more conditioning.
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.
Flexibility Exercises/Muscle Stretched
Flexibility Exercises
EXAMPLE
Muscle
Stretched
EXAMPLE
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
Lying Quad Stretch
Quadriceps
Day 1
2
5/11
Day 2
15
seconds
2
5/12
2
Modified Hurdler's Stretch
Hamstrings
Upper Back & Torso Stretch
Trapezius
2
15
seconds
5/13
2
5/15
15
seconds
Gastrocnemius
2
5/16
Lower Back Stretch
Latissimus Dorsi
Chest/ Bicep Stretch
Pectoralis/
Biceps
Shoulder/ Tricep Stretch
Trapezius/
Deltoids
2
15
seconds
2
15
seconds
15
seconds
5/22
2
5/23
15
seconds
5/20
2
5/21
15
seconds
5/18
2
5/19
15
seconds
2
15
seconds
5/17
15
seconds
5/14
2
Calf Stretch
15
seconds
2
15
seconds
5/24
15
seconds
Flexibility Exercises/Muscle Stretched
Day 1
Day 2
2
Lying Abdominal Stretch
Abdominal
5/25
2
15
seconds
5/26
15
seconds
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: I personally find that the lying abdominal stretch is the hardest because in lacrosse we do not do as
many abdominal workouts/ stretches. The easiest for me is the lower back stretch because a while ago I used to
have back problems, so I went to the doctor and he told me how to stretch my back. So doing those stretches are
much easier.
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:
Exercis
e
Muscle
Worked
Dates
Squats
Quadricep
s
8/3
Exercise
Muscle Worked
# of sets
# of reps
Resistance (Weight)
3
8
20 lbs.
Dates
Day 1
Day 2
Dates
# of
sets
# of
reps
Resistance
(Weight)
Dates
# of
sets
# of
reps
Resistance
(Weight)
Squats
Quadriceps
5/10
2
8
15lb
5/19
2
8
15lb
Push-ups
Pectoralis
5/11
2
8
15lb
5/20
2
8
15lb
Dates
Day 1
Day 2
Bridges
Hamstrings
5/12
2
8
15lb
5/21
2
8
15lb
Pull-ups
Latissimus Dorsi
5/13
2
8
15lb
5/22
2
8
15lb
Calf Raises
Gastrocnemius
5/14
2
8
15lb
5/23
2
8
15lb
Chair Dip
Triceps
5/16
2
8
15lb
5/24
2
8
15lb
Curls
Biceps
5/17
2
8
15lb
5/25
2
8
15lb
Crunches
Abdominal
5/18
2
8
15lb
5/26
2
8
15lb
Muscular Strength and Endurance Reflection Questions:
1. What change to your routine have you made since starting? How has it affected your workouts?
Answer: Since I haven’t had much homework for my in person classes as a result of exams, I have been able to
be very active after school. This has effected my runs a lot because it is definitely easier to run than it used to be.
2. Search the internet for one positive and one negative example of health and fitness advertisements. Reflect on each
example by completing the chart below:
Sample
Positive
Example
Web Address
Description
What is the
ad selling?
What is the
message?
Advertising
Technique
Explanation of
Impact
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.
https://www.planetfitness.com/summerpass/registration This gym
company is
offering free
gym
memberships
to teens. (I
actually use
Social media
By giving
free
things
out to
kids, it
will
make
Web Address
Description
What is the
ad selling?
What is the
message?
Advertising
Technique
this)
Negative
Example
https://www.joinalfie.com
Explanation of
Impact
them
lean in
the
direction
of planet
fitness in
the
future
These
pills a
dvertise
wight
loss
pills
Social
media
These
pills are
a
negative
example
because
it tricks
people
intpo
thinking
that this
type of
weight
loss is
Web Address
Description
What is the
ad selling?
What is the
message?
Advertising
Technique
Explanation of
Impact
normal.
A health
way of
loosing
wight
wouldn’t
be to
take
pills, it
would be
to fo for
a run.
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
Date
Warm-up
Physical Activity
Activity Minutes without
Warm-up
5/16
5 min stretch
Lacrosse practice
120
5/17
5 min stretch
Lacrosse practice
120
5/18
5 min stretch
Lacrosse practice
120
5/19
5 min stretch
Lacrosse practice
120
5/23
5 min stretch
Lacrosse practice
120
5/24
10 min stretch
3 mile run
About 30
5/25
10 min stretch
3 mile run
About 30
5/26
10 min stretch
3 mile run
About 30
Date
Warm-up
Physical Activity
Activity Minutes without
Warm-up
TOTAL Activity Minutes  690
Remember the 420-minute minimum
Physical Activity Reflection Questions:
1. 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: I personally like to run after a long day of school to ease my mind . I use my hamstrings during
this exercise. It involves Endurance and agility
2. Based on the total number of minutes, how do you feel about your level of activity? What actions can you take to
continue to improve your average daily movement?
Answer: I feel like I am above average in my activity level. I could probably run more to improve this
Module Three Wellness Plan Grading Rubric
Excellent
Section 1: Fitness
Assessment
Results for:
Lesson 01.03
Good
Needs Improvement
Poor
36–40 points
32–35 points
25–31 points
0-24 points

Fitness assessment
results are recorded.

Fitness assessment
results are recorded.

Fitness assessment
results are recorded.

Fitness assessment
results are recorded.

Reflection question
responses are
complete and
supported.

Reflection responses
are adequately
detailed and
supported.

Reflection responses
are complete but
lacking detail and
support.

Reflection responses
are incomplete or
inaccurate.
Module 1
Module 2
Module 3
Section 2:
Flexibility Log
45-50 points
40-44 points
30-39 points
0-29 points


More than one day of
stretching is recorded.

At least one day of
stretching is recorded.


At least six stretching
activities are recorded
each day.

At least four stretching
activities are recorded
each day.
Less than one day
of stretching is
recorded.

Most stretches are
held an appropriate

Less than four
stretching activities
are recorded each
day.


At least two days of
stretching are
recorded.
All eight stretching
activities are recorded
each day.
All stretches are held

Some stretches are
held an appropriate
Excellent
an appropriate length
of time.

Section 3: Muscular
Strength and
Endurance Log
Good
Needs Improvement
length of time.

Reflection question
responses are
complete and
supported.
Reflection responses
are adequately
detailed and
supported.
length of time.

Reflection responses
are complete but
lacking detail and
support.
Poor

Few stretches are
held an appropriate
length of time.

Reflection responses
are incomplete or
inaccurate.
45-50 points
40-44 points
30-39 points
0-29 points

All eight muscles are
exercised at least two
days.

At least six muscles
are exercised at least
two days.

At least four muscles
are exercised at least
two days.


All muscles are rested
for at least 48
hours between
workouts.

All muscles are
rested for at least 48
hours between
workouts.

Most muscles are
rested for at least 48
hours between
workouts.
Less than four
muscles are
exercised at least
two days.

Few muscles are
rested 48 hours
between workouts.

Appropriate reps, sets,
and resistance used
for all exercises.




Reflection question
Appropriate reps,
sets, and resistance
are used for most
exercises.
Appropriate reps,
sets, and resistance
used for few
exercises.
Appropriate reps, sets,
and resistance are
used for some
exercises.
Excellent
responses are
complete and
supported.
Section 4: Physical
Activity Log
YOU ARE
REQUIRED TO LOG
EACH WEEK YOU
ARE IN THE
COURSE
Good

Reflection responses
are adequately
detailed and
supported.
Needs Improvement

Reflection responses
are complete but
lacking detail and
support.
Poor

Reflection responses
are incomplete or
inaccurate.
72–80 points
64–71 points
50–62 points
0–51 points

All exercises are
moderate to vigorous
intensity.

Most exercises are
moderate to vigorous
intensity.

Some exercises are
moderate to vigorous
intensity.


At least 420 activity
minutes are recorded.

At least 385 activity
minutes are recorded.

At least 350 activity
minutes are recorded.
Few exercises are
moderate to
vigorous intensity, or
intensity is not
indicated.

All exercises are
dated as daily or every
other day.

All exercises are
dated as daily or
every other day.

Some exercise dates
listed are not in an
effective pattern.

At least 315 activity
minutes are
recorded.

At least three
different exercises
have been logged,
including specific
exercises when

Most exercise dates
are listed and are not
in an effective pattern.


Few exercise dates
listed are in an
effective pattern.

At least three
At least two different
exercises have been
logged, including
specific exercises when

One type of
exercise has been
Excellent
Good
required.

different exercises
have been logged,
including specific
exercises when
required.
Reflection question
responses are
complete and
supported.

Total Points Possible: 220 points
Reflection responses
are adequately
detailed and
supported.
Needs Improvement
Poor
required.

Reflection responses
are complete but
lacking detail and
support.
logged, including
specific exercises
when required.

Reflection responses
are incomplete or
inaccurate.