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Module Three Wellness Plan (Assessment 3.05)
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
Activity
Mile
Run/Walk
Body Mass
Index
Aerobic
Capacity
Curl-ups
Column C
Column D
Column E
Lesson 01.03 Module 1
Module 2
Module 3
Baseline
Results
Wellness Plan
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 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.
Flexibility
Exercises/Muscle
Stretched
Flexibilit
y
Exercise
s
Muscle
Stretched
Day 1
Date
s
# of
Repetition
s
2
EXAMPL
E
EXAMPLE
Lying
Quad
Stretch
Quadriceps
8/3
Day 2
Time
15
second
s
Date
s
# of
Repetition
s
2
8/5
Time
15
second
s
Modified
Hurdler's
Stretch
Hamstrings
Upper
Back &
Torso
Stretch
Trapezius
Calf
Stretch
Gastrocnemi
us
Lower
Back
Stretch
Latissimus
Dorsi
Chest/
Bicep
Stretch
Pectoralis/
Biceps
Shoulder/
Tricep
Stretch
Trapezius/
Deltoids
Lying
Abdomin
al 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.
Date Day 1
s
Exercise
Muscle Worked
Squats
Quadriceps
Push-ups
Pectoralis
Bridges
Hamstrings
Pull-ups
Latissimus
Dorsi
Calf
Raises
Gastrocnemius
Chair Dip
Triceps
Curls
Biceps
Crunches
Abdominal
Dates
# of
sets
Day 2
# of Resistance
reps (Weight)
Muscular Strength and Endurance Reflection Questions:
Date # of # of
s
sets reps
Resistance
(Weight)
What change to your routine have you made since starting? How has it affected your
workouts?
1.
Answer:
Search the internet for one positive and one negative example of health and fitness
advertisements. Reflect on each example by completing the chart below:
1.
Web Address
Description
What is the ad
selling? What is the
message?
Advertisin
g
Technique
Explanation of
Impact
www.yoursite.ne
t
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 →
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:
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?
1.
Answer: