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
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Column A
Column B
Column C
Column D
Column E
Baseline Results
Wellness Plan
Results
Wellness Plan
Results
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.
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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:
Improvement
Contributing Activities
Flexibility
Muscular
Strength and
Endurance
Cardiovascular
Endurance
Body
Composition
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Section 2: Flexibility Workout Log




Perform and log stretching exercises for all eight muscles listed below at least two days in the same week.
You may stretch every day.
Module Three 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 use the following link for video demonstrations (once in the link…scroll down to the
Resistance/Stretching Exercises): https://learn.flvs.net/webdav/educator_hope_v14/video_gallery/video.htm
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
Gastrocnemius
Lower Back Stretch
Latissimus Dorsi
Day 1
Dates
# of
Repetitions
8/3
2
Day 2
Time
15 seconds
Dates
# of
Repetitions
8/5
2
Time
15 seconds
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Flexibility Exercises/Muscle Stretched
Chest/ Bicep Stretch
Pectoralis/
Biceps
Shoulder/ Triceps Stretch
Trapezius/
Deltoids
Lying Abdominal Stretch
Abdominal
Day 1
Day 2
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:
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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. (There should be at least one day between exercise
sessions)
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.
Sample:
Exercise
Muscle Worked
Dates
# of sets
# of reps
Resistance (Weight)
Squats
Quadriceps
8/3
3
8
20 lbs.
Push-ups
Pectoralis
8/3
3
15
Body Weight (BW)
Bridges
Hamstrings
8/4
3
12
BW
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Rows
L. Dorsi
8/4
2
10
10 lb Dumbbells
Complete this Chart
Exercise
Muscle Worked
Squats
Quadriceps
Push-ups
Pectoralis
Bridges
Hamstrings
Pull-ups
Latissimus Dorsi
Calf Raises
Gastrocnemius
Chair Dip
Triceps
Curls
Biceps
Dates
Day 1
Dates
# of
sets
Day 2
# of
reps
Resistance
(Weight)
Dates
# of
sets
# of
reps
Resistance
(Weight)
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Dates
Crunches
Day 1
Day 2
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:
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:
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Web Address
Sample
Description
What is the ad
selling? What is
the message?
www.yoursite.net This ad is selling
Medishakes and
shows a picture
of the shake with
statistics.
Advertising
Technique
Explanation of Impact
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.
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Virtual School.

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
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Date
Warm-up
Physical Activity
Activity Minutes without
Warm-up
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Date
Warm-up
Physical Activity
Activity Minutes without
Warm-up
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:
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?
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Answer:
Module Three Wellness Plan Grading Rubric
Excellent
Section 1: Fitness
Assessment
Results for:
Lesson 01.03
Module 1
Module 2
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 3
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Virtual School.
Excellent
Section 2:
Flexibility Log
Needs Improvement
Poor
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
length of time.

Less than four
stretching activities
are recorded each
day.

Reflection responses
are adequately
detailed and
supported.

Few stretches are
held an appropriate
length of time.

Reflection responses
are incomplete or
inaccurate.



Section 3: Muscular
Strength and
Endurance Log
Good
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.
Some stretches are
held an appropriate
length of time.
Reflection responses
are complete but
lacking detail and
support.
45-50 points
40-44 points
30-39 points
0-29 points




All eight muscles are
exercised at least two
At least six muscles
are exercised at least
At least four muscles
are exercised at least
Less than four
muscles are
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Excellent
Good
days.

Section 4: Physical
Activity Log
YOU ARE
REQUIRED TO LOG
EACH WEEK YOU
Needs Improvement
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.
Poor
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.

Most muscles are
rested for at least 48
hours between
workouts.
exercised at least
two days.

Few muscles are
rested 48 hours
between workouts.
Appropriate reps, sets,
and resistance are
used for some
exercises.

Appropriate reps,
sets, and resistance
used for few
exercises.
Reflection responses
are complete but
lacking detail and
support.

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.
Most exercises are
moderate to vigorous
intensity.
Some exercises are
moderate to vigorous
intensity.
Few exercises are
moderate to
vigorous intensity, or
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Virtual School.
Excellent
ARE IN THE
COURSE
Good
Needs Improvement
Poor

At least 420 activity
minutes are recorded.

At least 385 activity
minutes are recorded.

At least 350 activity
minutes are recorded.

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
required.

Most exercise dates
are listed and are not
in an effective pattern.


Few exercise dates
listed are in an
effective pattern.

At least three
different exercises
have been logged,
including specific
exercises when
required.
At least two different
exercises have been
logged, including
specific exercises when
required.

One type of
exercise has been
logged, including
specific exercises
when required.

Reflection responses
are incomplete or
inaccurate.

Reflection question
responses are
complete and
supported.

Reflection responses
are adequately
detailed and
supported.

Reflection responses
are complete but
lacking detail and
support.
intensity is not
indicated.
Total Points Possible: 220 points
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Virtual School.
Unless Otherwise Noted All Content © 2022 Florida Virtual School. FlexPoint Education Cloud™ is a trademark of Florida
Virtual School.