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Module Five 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 Five Wellness Plan assignment.

Section 1: Fitness Assessments

Complete the following steps on the chart below:

Step 1

Complete Column B. Use your results from the Module 4 Wellness Plan Fitness Assessments.

Step 2

Complete Column C. Use your current results from the Module 5 Wellness Plan Fitness Assessments.

|Column A |Column B |Column C |

|Activity |Module 4 |Module 5 |

| |Wellness Plan Results |Wellness Plan Results |

|Mile Run/Walk | | |

|Body Mass Index | | |

|Aerobic Capacity | | |

|Curl-ups | | |

|Push-ups | | |

|Trunk Lift | | |

|Sit and Reach | | |

Fitness Assessment Reflection Chart:

Some athletes choose to use supplements and performance-enhancing drugs in hopes of gaining an edge over their opponents. Research and describe at least three risks of using anabolic steroids and other performance-enhancing drugs. Complete the chart with your findings.

Sample:

|Risk |Description |Link to Source |

|Severe Acne |Steroids cause the skin to secrete more oils and lead to | |

| |acne. | |

Answer:

|Risk |Description |Link to Source |

| | | |

| | | |

| | | |

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 |

|Exercise |Muscle Worked |Dates |

|Club Drugs |Club drugs can cause confusion and clouded judgement. |Club drugs can cause loss of consciousness, leaving the |

| | |user vulnerable to harm. |

Answer:

|Substance |Risk One |Risk Two |

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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 |Roller blading–3 miles |35 minutes |

|1/5 |5-minute jog |Surfing |2 hours |

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|TOTAL Activity Minutes ( | |

|Remember the 420-minute minimum | |

Physical Activity Reflection Chart:

Many physical activities offer a chance to interact with others as teammates, training partners, or opponents. Describe one specific way you used appropriate personal, social, and ethical behavior while participating in physical activities this week. Use your examples to complete the chart:

Sample:

|Behavior |Activity |Explanation |

|Ethical |Golf |I hit the ball out of play and assessed a penalty on myself. |

Answer:

|Behavior |Activity |Explanation |

|Personal | | |

|Social | | |

|Ethical | | |

Physical Activity Reflection Question:

Describe any changes in your activity level and choices you made this week that account for any differences in your Module Four and Module Five results. What specific changes can you make to continue to improve the average daily movement?

Answer:

Module Five Wellness Plan Grading Rubric

|  |Excellent |Good |Needs Improvement |Poor |

|Section 1: Fitness |36–40 points |32–35 points |25–31 points |0–24 points |

|Assessment | | | | |

|Results for: |Fitness assessment results are recorded.|Fitness assessment results are recorded.|Fitness assessment results are recorded. |Fitness assessment results are |

|Module 4 |Reflection question responses are |Reflection responses are adequately |Reflection responses are complete but |recorded. |

|Module 5 |complete and supported. |detailed and supported. |lacking detail and support. |Reflection responses are incomplete or |

| | | | |inaccurate. |

|Section 2: Flexibility Log |45–50 points |40–44 points |30–39 points |0–29 points |

| | | | | |

| |At least two days of stretching are |More than one day of stretching is |At least one day of stretching is |Less than one day of stretching is |

| |recorded. |recorded. |recorded. |recorded. |

| |All eight stretching activities are |At least six stretching activities are |At least four stretching activities are |Less than four stretching activities |

| |recorded each day. |recorded each day. |recorded each day. |are recorded each day. |

| |All stretches are held an appropriate |Most stretches are held an appropriate |Some stretches are held an appropriate |Few stretches are held an appropriate |

| |length of time. |length of time. |length of time. |length of time. |

| |Reflection question responses are |Reflection responses are adequately |Reflection responses are complete but |Reflection responses are incomplete or |

| |complete and supported. |detailed and supported. |lacking detail and support. |inaccurate. |

|Section 3: Muscular Strength|45–50 points |40–44 points |30–39 points |0–29 points |

|and Endurance Log | | | | |

| |All 10 muscles are exercised at least |At least eight muscles are exercised at |At least six muscles are exercised at |Less than four muscles are exercised at|

| |two days. |least two days. |least two days. |least two days. |

| |All muscles are rested for at least 48 |All muscles are rested for at least 48 |Most muscles are rested for at least 48 |Few muscles are rested 48 hours between|

| |hours between workouts. |hours between workouts. |hours between workouts. |workouts. |

| |Appropriate reps, sets, and resistance |Appropriate reps, sets, and resistance |Appropriate reps, sets, and resistance |Appropriate reps, sets, and resistance |

| |used for all exercises. |are used for most exercises. |are used for some exercises. |used for few exercises. |

| |Reflection question responses are |Reflection responses are adequately |Reflection responses are complete but |Reflection responses are incomplete or |

| |complete and supported. |detailed and supported. |lacking detail and support. |inaccurate. |

|Section 4: Physical Activity|63–70 points |54–62 points |43–53 points |0–42 points |

|Log |All exercises are moderate to vigorous |Most exercises are moderate to vigorous |Some exercises are moderate to vigorous | |

|YOU ARE REQUIRED TO LOG EACH|intensity. |intensity. |intensity. |Few exercises are moderate to vigorous |

|WEEK YOU ARE IN THE COURSE |At least 420 activity minutes are |At least 385 activity minutes are |At least 350 activity minutes are |intensity, or intensity is not |

| |recorded. |recorded. |recorded. |indicated. |

| |All exercises are dated as daily or |All exercises are dated as daily or |Some exercise dates listed are not in an |At least 315 activity minutes are |

| |every other day. |every other day. |effective pattern. |recorded. |

| |At least three different exercises have |Most exercise dates are listed and are |At least two different exercises have |Few exercise dates listed are in an |

| |been logged, including specific |not in an effective pattern. |been logged, including specific exercises|effective pattern. |

| |exercises when required. |At least three different exercises have |when required. |One type of exercise has been logged, |

| |Reflection question responses are |been logged, including specific |Reflection responses are complete but |including specific exercises when |

| |complete and supported. |exercises when required. |lacking detail and support. |required. |

| | |Reflection responses are adequately | |Reflection responses are incomplete or |

| | |detailed and supported. | |inaccurate. |

Total Points Possible: 210 points

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