H.O.P.E. WITH MRS. STANLEY



Module Five Wellness Plan

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Fill in all logs and answer the reflection questions completely with supporting details for sections 1-5. 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 |

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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.

|  |Date #1 |Date #2 |

| | | |

| |_________ |___________ |

|Flexibility Exercises |Muscle Stretched |# of Repetitions |Time |# of Repetitions |Time |

|EXAMPLE |EXAMPLE |2 |15 seconds |2 |15 seconds |

|Lying Quad Stretch |Quadriceps |  |  |  |  |

|Modified Hurdler's |Hamstrings |  |  |  |  |

|Stretch | | | | | |

|Upper Back & Torso |Trapezius |  |  |  |  |

|Stretch | | | | | |

|Calf Stretch |Gastrocnemius |  |  |  |  |

|Lower Back Stretch |Latissimus Dorsi |  |  |  |  |

|Chest/Bicep Stretch |Pectoralis/Biceps |  |  |  |  |

|Shoulder/Tricep Stretch|Trapezius/Deltoids |  |  |  |  |

|Lying Abdominal Stretch|Abdominal |  |  |  |  |

Flexibility Reflection Question:

Discuss which of the static stretches is most effective for you and which is least effective.

Answer:

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 |Dates |# of sets |# of reps |

| |Worked | | | |

|Exercise |Muscle Worked |Dates |

|Club Drugs |Club drugs can cause confusion and clouded |Club drugs can cause loss of consciousness, |

| |judgement. |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 | |

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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 | | |

Section 5: Fitness Tracker Data:

You have two options to complete this section.

Choose Option A OR Option B:

A. If you have a fitness tracker, such as MOVBand, Fitbit, iPhone Health App, etc., please include a screen shot of your results here AND use your results to fill out the chart:

• Average daily moves this week = Total number of physical activity minutes for the last 7 days x 26.19

• Percent toward my goal this week = Total average daily moves ÷ 12,000

• Total moves this week = Total number of physical activity minutes for the last 7 days x 183.33

| |Module 4 |Module 5 |

| |Wellness Plan Results |Wellness Plan Results |

|Average Daily Moves This Week | | |

|% Toward My Goal This Week | | |

|Total Moves This Week | | |

B. If you do not have a Fitness Tracker, you may complete the chart using the following formula:

• Average daily moves this week = Total number of physical activity minutes for the last 7 days x 26.19

• Percent toward my goal this week = Total average daily moves ÷ 12,000

• Total moves this week = Total number of physical activity minutes for the last 7 days x 183.33

| |Module 4 |Module 5 |

| |Wellness Plan Results |Wellness Plan Results |

|Average Daily Moves This Week | | |

|% Toward My Goal This Week | | |

|Total Moves This Week | | |

Fitness Tracker 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 moves?

Answer:

Module Five Wellness Plan Grading Rubric

|  |Excellent |Good |Needs Improvement |Poor |

|Section 1: Fitness |18–20 points |16–17 points |13–15 points |0–12 points |

|Assessment | | | | |

|Results for: |Fitness assessment results |Fitness assessment results |Fitness assessment results |Fitness assessment results |

|Module 4 |are recorded. |are recorded. |are recorded. |are recorded. |

|Module 5 |Reflection question responses|Reflection responses are |Reflection responses are |Reflection responses are |

| |are thoughtfully detailed and|adequately detailed and |complete but lacking detail |incomplete or inaccurate. |

| |supported. |supported. |and support. | |

|Section 2: |36–40 points |32–35 points |25–31 points |0–24 points |

|Flexibility Log | | | | |

| |At least two days of |More than one day of |At least one day of |Less than one day of |

| |stretching are recorded. |stretching is recorded. |stretching is recorded. |stretching is recorded. |

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

| |activities are recorded each |activities are recorded each |activities are recorded each |activities are recorded each|

| |day. |day. |day. |day. |

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

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

| |Reflection question responses|Reflection responses are |Reflection responses are |Reflection responses are |

| |are thoughtfully detailed and|adequately detailed and |complete but lacking detail |incomplete or inaccurate. |

| |supported. |supported. |and support. | |

|Section 3: Muscular |36–40 points |32–35 points |25–31 points |0–24 points |

|Strength and | | | | |

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

| |at least two days. |exercised at least two days. |exercised at least two days. |exercised at least two days.|

| |All muscles are rested for at|All muscles are rested for at|Most muscles are rested for |Few muscles are rested 48 |

| |least 48 hours between |least 48 hours between |at least 48 hours between |hours between workouts. |

| |workouts. |workouts. |workouts. |Appropriate reps, sets, and |

| |Appropriate reps, sets, and |Appropriate reps, sets, and |Appropriate reps, sets, and |resistance used for few |

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

| |exercises. |exercises. |exercises. |Reflection responses are |

| |Reflection question responses|Reflection responses are |Reflection responses are |incomplete or inaccurate. |

| |are thoughtfully detailed and|adequately detailed and |complete but lacking detail | |

| |supported. |supported. |and support. | |

|Section 4: Physical |45–50 points |40–44 points |30–39 points |0–29 points |

|Activity Log | | | | |

|YOU ARE REQUIRED TO |All exercises are moderate to|Most exercises are moderate |Some exercises are moderate |Few exercises are moderate |

|LOG EACH WEEK YOU |vigorous intensity. |to vigorous intensity. |to vigorous intensity. |to vigorous intensity, or |

|ARE IN THE COURSE |At least 420 activity minutes|At least 385 activity minutes|At least 350 activity minutes|intensity is not indicated. |

| |are recorded. |are recorded. |are recorded. |At least 315 activity |

| |All exercises are dated as |All exercises are dated as |Some exercise dates listed |minutes are recorded. |

| |daily or every other day. |daily or every other day. |are not in an effective |Few exercise dates listed |

| |At least three different |Most exercise dates are |pattern. |are in an effective pattern.|

| |exercises have been logged, |listed and are not in an |At least two different |One type of exercise has |

| |including specific exercises |effective pattern. |exercises have been logged, |been logged, including |

| |when required. |At least three different |including specific exercises |specific exercises when |

| |Reflection question responses|exercises have been logged, |when required. |required. |

| |are thoughtfully detailed and|including specific exercises |Reflection responses are |Reflection responses are |

| |supported. |when required. |complete but lacking detail |incomplete or inaccurate. |

| | |Reflection responses are |and support. | |

| | |adequately detailed and | | |

| | |supported. | | |

|Section 5: Fitness |36–40 points |32–35 points |25–31 points |0–24 points |

|Tracker Data | | | | |

| |Average daily moves, percent |Average daily moves, percent |Average daily moves, percent |One or more of the fitness |

| |toward goal, and total moves |toward goal, and total moves |toward goal, and total moves |tracker data is missing |

| |for the week are recorded and|for the week are recorded and|for the week are recorded and|Reflection responses are |

| |at least 90% completed. |at least 80% completed. |at least 70% completed. |incomplete or inaccurate. |

| |Reflection question responses|Reflection responses are |Reflection responses are | |

| |are thoughtfully detailed and|adequately detailed and |complete but lacking detail | |

| |supported. |supported. |and support. | |

|Presentation |18–20 points |16–17 points |13–15 points |0–12 points |

| | | | | |

| |Plan format is properly |One or two errors in plan |Three errors in plan format. |Four or more errors in plan |

| |followed. |format. |Some responses are in the |format. |

| |All responses are in the form|Most responses are in the |form of complete sentences. |Few responses are in the |

| |of complete sentences. |form of complete sentences. |Three spelling errors. |form of complete sentences. |

| |No spelling errors. |One or two spelling errors. | |Four or more spelling |

| | | | |errors. |

Total Points Possible: 210 points

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