lOMoARcPSD|28126156
(Module 3) Wellness Plan
Health (Palm Beach State College)
Studocu is not sponsored or endorsed by any college or university
Downloaded by Ezxlexx? (richie.massenat1@gmail.com)
lOMoARcPSD|28126156
(Module Three 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 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
Downloaded by Ezxlexx? (richie.massenat1@gmail.com)
lOMoARcPSD|28126156
Baseline Results
Wellness Plan
Results
Wellness Plan
Results
Wellness Plan
Results
Mile Run/Walk
7:29
7:32
7:26
7:28
Body Mass Index
19:69
19:69
19:69
19:69
Aerobic Capacity
48:52
48:52
48:52
48:52
Curl-ups
28
30
34
35
Push-ups
18
15
19
20
Trunk Lift
5 in
5 in
5 in
6 in
Sit and Reach
11” (right) and 11”
(left)
12” (right) and 11”
(left)
11” (right) and 11”
(left)
11” (right) and 12”
(left)
**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?
Downloaded by Ezxlexx? (richie.massenat1@gmail.com)
lOMoARcPSD|28126156
Answer: I think the activity of push-ups has been the most successful in improvement because I have been
pushing myself to reach a certain goal lately. (and now I have !!)
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.
Day 1
Flexibility Exercises/Muscle Stretched
Flexibility Exercises
Muscle
Stretched
EXAMPLE
EXAMPLE
Lying Quad Stretch
Quadriceps
Modified Hurdler's Stretch
Hamstrings
Dates
# of
Repetitions
8/3
2
7/9
7/9
4
4
Day 2
Dates
# of
Repetitions
15 seconds
8/5
2
30 seconds
7/11
30 seconds
7/11
Time
Downloaded by Ezxlexx? (richie.massenat1@gmail.com)
4
4
Time
15 seconds
30 seconds
30 seconds
lOMoARcPSD|28126156
Upper Back & Torso Stretch
Trapezius
Calf Stretch
Gastrocnemius
Lower Back Stretch
Latissimus Dorsi
Chest/ Bicep Stretch
Pectoralis/
Biceps
7/9
Shoulder/ Tricep Stretch
Trapezius/
Deltoids
7/9
Lying Abdominal Stretch
Abdominal
7/9
7/9
7/9
7/9
4
4
4
4
4
4
30 seconds
7/11
30 seconds
7/11
30 seconds
7/11
30 seconds
7/11
30 seconds
7/11
30 seconds
7/11
4
4
4
4
4
4
30 seconds
30 seconds
30 seconds
30 seconds
30 seconds
30 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: The easiest stretch for me would be the lying abdominal stretch because I enjoy doing curl-ups. The
most challenging stretch for me would be chest/bicep stretch. Last week in an online zumba class I had to
perform those stretches in the warm-up exercise.
Downloaded by Ezxlexx? (richie.massenat1@gmail.com)
lOMoARcPSD|28126156
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
Downloaded by Ezxlexx? (richie.massenat1@gmail.com)
Day 2
lOMoARcPSD|28126156
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
# of
reps
Resistance
(Weight)
Dates
# of
sets
# of
reps
Resistance
(Weight)
7/10
2
10
10 lbs
(dumbbells)
7/12
3
10
10 lbs
(dumbbells)
7/10
2
8
120 lbs (body
weight)
7/12
3
8
120 lbs (body
weights)
7/10
2
4
120 lbs (body
weight)
7/12
3
4
120 lbs (body
weight)
7/10
2
4
120 lbs (body
weight)
7/12
3
4
120 lbs (body
weight)
7/10
2
8
10 lbs
(dumbbells)
7/12
3
8
10 lbs
(dumbbells)
7/10
2
8
120 lbs (body
weight)
7/12
3
8
120 lbs (body
weight)
7/10
2
10
120 lbs (body
weight)
7/12
3
10
120 lbs (body
weight)
7/10
2
10
120 lbs (body
weight)
7/12
3
10
120 lbs (body
weight)
Downloaded by Ezxlexx? (richie.massenat1@gmail.com)
lOMoARcPSD|28126156
Muscular Strength and Endurance Reflection Questions:
1. What change to your routine have you made since starting? How has it affected your workouts?
Answer: I have increased the amount of sets and reps on the second day to push myself to another level. It has
affected my workouts by pushing myself to get a higher result.
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:
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 statisticands.
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
https://www.blinkfitne
ss.com/
This ad is selling a gym
membership and it
shows how all sizes are
able join no matter
Plain Folks
In the ad it utilizes normal people that
include all sizes. By using this it allows
people to enjoy themselves while working
out in a gym.
Downloaded by Ezxlexx? (richie.massenat1@gmail.com)
lOMoARcPSD|28126156
where their fitness level
is at
Negative
Example
https://www.healthclu
bmanagement.co.uk/
health-club-manage
ment-news/Protestsplanned-over-Beachbody-ready-tube-adv
ert/315478
This ad is promoting
weight loss products
and while doing this
they feature a question
stating ¨Are you Beach
Body Ready?¨.
Bandwagon
In this ad it clearly includes body shaming
to other women because the face of the ad
was a well fitted woman in a bikini. This ad
would have a negative impact on people
because it's not the most welcoming ad to
everyone.
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
Downloaded by Ezxlexx? (richie.massenat1@gmail.com)
lOMoARcPSD|28126156
12/27
Stretching
2-mile bike ride
30 minutes
12/28
Stretching
Horseback riding
2 hours
12/29
Stretching
Ice-skating
90 minutes
7/9
None
Roller Skating
120 minutes
7/10
5 minute stretch
2 mile walk
60 minutes
7/11
20 minute stretch
Off-Season Dance Practice
120 minutes
7/12
15 minute stretch
Mini-Cardio workout
60 minutes
7/13
5 minute stretch
1 mile walk
30 minutes
Downloaded by Ezxlexx? (richie.massenat1@gmail.com)
lOMoARcPSD|28126156
TOTAL Activity Minutes ฀
Remember the 420-minute minimum
Downloaded by Ezxlexx? (richie.massenat1@gmail.com)
435 minutes
lOMoARcPSD|28126156
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: My favorite activity would be my off-season dance practice because I love dancing. In this activity
I used my cardiorespiratory muscles. It allowed me to use my coordination skills as well as to track my HR.
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 as if my level of activity is very high and to improve my daily movements even more I could
take a morning walk in the neighborhood everyday.
Module Three Wellness Plan Grading Rubric
Excellent
Good
Needs Improvement
Downloaded by Ezxlexx? (richie.massenat1@gmail.com)
Poor
lOMoARcPSD|28126156
Section 1: Fitness
Assessment
Results for:
Lesson 01.03
Module 1
Module 2
Module 3
Section 2: Flexibility
Log
36–40 points
32–35 points
25–31 points
0-24 points
● Fitness assessment
results are recorded.
● Reflection question
responses are
complete and
supported.
● Fitness assessment
results are recorded.
● Reflection responses
are adequately
detailed and
supported.
● Fitness assessment
results are recorded.
● Reflection responses
are complete but
lacking detail and
support.
● Fitness assessment
results are recorded.
● Reflection responses
are incomplete or
inaccurate.
45-50 points
40-44 points
30-39 points
0-29 points
● At least two days of
stretching are
recorded.
● All eight stretching
activities are recorded
each day.
● All stretches are held
an appropriate length
of time.
● Reflection question
responses are
complete and
supported.
● 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 stretches are
held an appropriate
length of time.
● Reflection responses
are complete but
lacking detail and
support.
● Less than one day
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.
Downloaded by Ezxlexx? (richie.massenat1@gmail.com)
lOMoARcPSD|28126156
Section 3: Muscular
Strength and
Endurance Log
Section 4: Physical
Activity Log
YOU ARE
REQUIRED TO LOG
EACH WEEK YOU
ARE IN THE
COURSE
45-50 points
40-44 points
30-39 points
0-29 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
complete and
supported.
● At least six muscles
are exercised at least
two days.
● All muscles are rested
for at least 48 hours
between workouts.
● Appropriate reps, 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.
● 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 few
exercises.
● Reflection responses
are incomplete or
inaccurate.
72–80 points
64–71 points
51–63 points
0–50 points
● All exercises are
moderate to vigorous
intensity.
● At least 420 activity
minutes are recorded.
● All exercises are dated
as daily or every other
day.
● Most exercises are
moderate to vigorous
intensity.
● At least 385 activity
minutes are recorded.
● All exercises are
dated as daily or every
other day.
● Some exercises are
moderate to vigorous
intensity.
● At least 350 activity
minutes are recorded.
● Some exercise dates
listed are not in an
effective pattern.
● Few exercises are
moderate to vigorous
intensity, or intensity
is not indicated.
● At least 315 activity
minutes are
recorded.
Downloaded by Ezxlexx? (richie.massenat1@gmail.com)
lOMoARcPSD|28126156
● At least three different
exercises have been
logged, including
specific exercises
when required.
● Reflection question
responses are
complete and
supported.
● 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 responses
are adequately
detailed and
supported.
● At least two different
exercises have been
logged, including
specific exercises when
required.
● Reflection responses
are complete but
lacking detail and
support.
Total Points Possible: 220 points
Downloaded by Ezxlexx? (richie.massenat1@gmail.com)
● Few exercise dates
listed are in an
effective pattern.
● One type of exercise
has been logged,
including specific
exercises when
required.
● Reflection responses
are incomplete or
inaccurate.