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 Module One Fitness Assessments.
Step 2 Complete Column C. Re-do all Fitness Tests from Module One to analyze your progress and gains.
Column A Column B Column C
Activity 1.03 Fitness Assessment Results Module Three Wellness Plan
Results
Mile Run/Walk 9:14 8:31
Body Mass Index 22.71 21.93
Aerobic Capacity 41.20 43.55
Curl-ups 20 25
Push-ups 5 6
Trunk Lift (use a ruler) 10.5 10.5
Sit and Reach (use a ruler) Left: 10.25 Right: 10.5 L: 11 R:11.25
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Section 2: Flexibility Workout Log
Perform and log five stretching exercises for two days in the same week.
Pick the five stretches you feel would be best for you to perform. Do the same five stretches for both days.
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: Wellness Plan Support
Flexibility Exercises/Muscle Stretched Day 1 Day 2
Muscle # of # of
Flexibility Exercises Dates Time Dates Time
Stretched Repetitions Repetitions
Side Deltoid Stretch Shoulder 10/1 2 15 seconds 10/3 2 15 seconds
Quadriceps Stretch Quadriceps 9/15 2 15 seconds 9/16 2 15 seconds
Calf stretch Calves 9/15 2 15 seconds 9/16 2 15 seconds
Shoulder stretch Shoulder 9/15 2 15 seconds 9/16 2 15 seconds
Side bend Intercostal 9/15 2 15 seconds 9/16 2 15 seconds
Knee to chest Glutes 9/15 2 15 seconds 9/16 2 15 seconds
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Virtual School.
Section 3: Muscular Strength and Endurance Log
Complete the chart below. Remember:
Perform and log five muscular exercises for two days in the same week.
You pick the five exercises you feel would be best for you to perform. Do the same 5 exercises for both days.
There MUST be a 48-hour rest period between workouts.
Module Three 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 use the following link for video demonstrations (go to slide 7): Wellness Plan Support
Sample highlighted in Yellow:
Dates Day 1 Day 2
Exercise Dates # of # of Resistance Date # of # of Resistance
Muscle Worked
sets reps (Weight) s sets reps (Weight)
Single Leg 10/2 3 7 10 lb. Dumbbell 10/4 2 10 20 lb. DB
Hamstrings/Quads
Deadlift
Hammer Curls Biceps 10/2 3 8 15 lb. DB 10/4 3 10 15 lb DB
Complete this Chart
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Dates Day 1 Day 2
Exercise Dates # of # of Resistance Dates # of # of Resistance
Muscle Worked
sets reps (Weight) sets reps (Weight)
Squats Quadriceps 9/15 2 8 10 lb dumbbells 9/17 3 9 10 lb dumbbells
Bridges Hamstrings 9/15 3 9 Body weight 9/17 3 9 Body weight
Calf raises Gastrocnemius 9/15 3 10 10 lb dumbbells 9/17 3 10 10 lb dumbbells
Push-ups Pectoralis 9/15 2 8 Body weight 9/17 2 8 Body weight
Pull-ups Latissimus Dorsi 9/15 2 8 Body weight 9/17 2 8 Body weight
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Section 4: Physical Activity Log
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 your activities. The first five rows are completed as a sample
only.
Date Warm-up Physical Activity Activity Minutes
without Warm-up
10/1 5-min stretch HITT training session 45 min
10/1 5-min jog Raked 8 bags of leaves 60 min
10/3 5-min stretch Basketball game with friends 120 min
10/5 15-min stretch Frisbee golf 90 min
10/8 5-min stretch Pickleball 75 min
9/10 5-min stretch Volleyball 120 min
9/11 5-min stretch Volleyball 120 min
9/11 10-min stretch Biking 30 min
9/12 5-min stretch Volleyball 120 min
9/13 7-min stretch 2-mile run 30 min
9/13 10-min stretch Biking 30 min
9/14 5-min stretch Volleyball 120 min
9/14 5-min stretch 1-mile run-walk intervals 20 min
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TOTAL Activity Minutes
Remember the 420-minute minimum. 590 min - Total
Section 5: Reflection
Fitness What areas of fitness show an improvement through your fitness assessments, and what activities do you
Assessment think contributed to these improvements? – Answer below
Reflection
Question:
Improvement Contributing Activities
Flexibility I slightly improved on my Warm-ups during volleyball help.
flexibility.
Muscular I improved on my I increase the number of sets and reps to challenge myself.
Strength and endurance and strength.
Endurance
Cardiovascular I also improved on my I run during volleyball a lot and do jogs before activities.
Endurance cardiovascular endurance.
Body I slightly improved on my I’ve been eating slightly better an been doing a lot of exercise.
Composition body composition.
Flexibility What stretches are easiest for you, and which are the most challenging? How does this relate to the activities
Reflection you complete regularly on your activity log?
Question:
Answer: The easiest stretch for me would be the knee to chest. I do those a lot during volleyball warm-ups, so
I’ve gotten more used to them. The most challenging stretch for me would be the quadriceps stretch.
Muscular What change to your routine have you made since starting? How has it affected your workouts?
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Strength and
Endurance
Reflection
Question:
Answer: Again, I have increased the number of sets and reps to challenge myself to get a better result.
Physical Activity What was your favorite activity completed in this activity log? What muscles are used in this activity, and what
Reflection components of health-related fitness does it involve?
Questions:
Answer: My favorite activity was volleyball. Volleyball helps me use muscles like my hamstrings, latissimus dorsi and
my glutes. It helps a lot with my strength and my cardiovascular system.
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 good about my level of activity, but it could always be more.
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Virtual School.
