2.08 : Module 2 Wellness Plan
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 Two Wellness Plan assignment.
Section 1: Fitness Assessments
Complete the following steps on the chart below:
Step1
Complete Column B. Use the original results from your 01.03 Fitness Assessments.
Step 2
Complete Column C. Use your results from the Module 1 Wellness Plan Fitness Assessments.
Step 3
Complete Column D. Use your current results from the Module 2 Wellness Plan Fitness Assessments.
Column A
Column B
Column C
Column D
Activity
Lesson 01.03
Fitness Assessment Results
Module 1
Wellness Plan Results
Module 2
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 Question:
Explain the effects of exercises on your health-related components of fitness (flexibility, muscular strength and endurance, cardiovascular, and body composition) since beginning this course.
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 stretching exercises.
Flexibility Exercises/Muscle Stretched
Day 1
Day 2
Flexibility Exercises
Muscle Stretched
Dates
# of Repetitions
Time
Dates
# of Repetitions
Time
EXAMPLE
EXAMPLE
8/3
2
15 seconds
8/5
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:
Explain how the stretches become easier each time that you performed them. How did these stretches affect your muscles during physical activities completed after stretching?
Answer:
Section 3: Muscular Strength and Endurance Log
Complete the chart below. Remember:
· 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.
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 Question:
Based on your workout, what muscles do you think are the strongest and which muscles need the most work? Explain your answer.
Answer:
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-up times. 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-min stretch
2-mile walk
30 min
12/26
5-min jog
4-mile run
45 min
12/27
5-min stretch
Basketball practice
60 min
12/28
15-min stretch
Cheerleading–state championship
180 min
12/31
5-min stretch
3-mile bike ride
20 min
