SECTION 1: FITNESS ASSESSMENTS - WELCOME TO HOPE

 Module Three Wellness PlanFill 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 Three Wellness Plan assignment.SECTION 1: FITNESS ASSESSMENTSComplete 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 AColumn BColumn CColumn DColumn EActivityLesson 01.03 Baseline ResultsModule 1 Wellness Plan ResultsModule 2 Wellness Plan ResultsModule 3 Wellness Plan ResultsMile Run/WalkBody Mass Index Aerobic CapacityCurl-ups Push-ups Trunk LiftSit and Reach **Please save these results, you will need to include them for future Wellness Plans!**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:SECTION 2: FLEXIBILITY WORKOUT LOGPerform 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 stretches.Date #1_________Date #2___________Flexibility ExercisesMuscle Stretched# of RepetitionsTime # of RepetitionsTimeEXAMPLEEXAMPLE215 seconds215 secondsLying Quad StretchQuadriceps????Modified Hurdler's StretchHamstrings????Upper Back & Torso StretchTrapezius????Calf StretchGastrocnemius????Lower Back StretchLatissimus Dorsi????Chest/Bicep StretchPectoralis/Biceps????Shoulder/Tricep StretchTrapezius/Deltoids????Lying Abdominal StretchAbdominal????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:SECTION 3: MUSCULAR STRENGTH AND ENDURANCE LOGComplete 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 plete 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:ExerciseMuscle WorkedDates# of sets# of repsResistance (Weight) SquatsQuadriceps8/33820 lbs.DatesDay 1Day 2ExerciseMuscle WorkedDates# of sets# of repsResistance (Weight)Dates# of sets# of repsResistance (Weight)SquatsQuadricepsPush-upsPectoralisBridgesHamstringsPull-upsLatissimus DorsiCalf RaisesGastrocnemiusChair DipTricepsCurlsBicepsCrunchesAbdominalMuscular Strength and Endurance Reflection Questions: What change to your routine have you made since starting? How has it affected your workouts?Answer:Search the internet for one positive and one negative example of health and fitness advertisements. Reflect on each example by completing the chart below: Web AddressDescriptionWhat is the ad selling? What is the message?Advertising TechniqueExplanation of ImpactSampleThis ad is selling Medishakes and shows a picture of the shake with statistics.Scientific EvidenceBy 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 ExampleNegative ExampleSECTION 4: PHYSICAL ACTIVITY LOGInclude 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.DateWarm-upPhysical ActivityActivity Minutes without Warm-up12/255-minute jog3-mile run30 minutes12/26None or NAMowing the lawn45 minutes12/27Stretching2-mile bike ride30 minutes12/28StretchingHorseback riding2 hours12/29StretchingIce-skating90 minutesTOTAL Activity Minutes →Remember the 420-minute minimum Physical Activity Reflection Questions: 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:SECTION 5: FITNESS TRACKER DATA Complete the chart below using the following formula: Average daily moves this week = Total number of physical activity minutes for the last 7 days x 26.19Percent toward my goal this week = Total average daily moves ÷ 12,000Total moves this week = Total number of physical activity minutes for the last 7 days x 183.33 Module 1 Wellness Plan ResultsModule 2 Wellness Plan ResultsModule 3 Wellness Plan ResultsAverage Daily Moves This Week% Toward My Goal This WeekTotal Moves This WeekFitness Tracker Reflection Question: Based on these values, how do you feel about your level of activity and daily moves? What actions can you take to continue to improve the average daily moves? Answer: ................
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