SECTION 1: FITNESS ASSESSMENTS
Module Two 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 Two Wellness Plan assignment.SECTION 1: FITNESS ASSESSMENTSComplete 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 AColumn BColumn CColumn DActivityLesson 01.03: Fitness Assessment ResultsModule 1: Wellness Plan ResultsModule 2: 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 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 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 stretching exercises.?Flexibility Exercises/Muscle StretchedDate #1Date #2Flexibility 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: 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 LOGComplete 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:ExerciseMuscle WorkedDates# of sets# of repsResistance (Weight) SquatsQuadriceps8/33820 lbs.Day 1Day 2ExerciseMuscle WorkedDates# of sets# of repsResistance (Weight)Dates# of sets# of repsResistance (Weight)SquatsQuadricepsPush-upsPectoralisBridgesHamstringsPull-upsLatissimus DorsiCalf RaisesGastrocnemiusChair DipTricepsCurlsBicepsCrunchesAbdominalMuscular 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 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-up times. 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-up12/265-min jog4-mile run45 min12/275-min stretchBasketball practice60 min12/315-min stretch3-mile bike ride20 minTOTAL Activity Minutes →Remember the 420-minute minimum PHYSICAL ACTIVITY REFLECTION CHARTUsing your activities as examples, reflect on your use of skill-related fitness elements by completing the chart below:Sample:Skill-Related ElementActivityExplanationBalanceCheerleadingI am a flyer on my cheerleading team and must balance on one hand of my base.Skill-Related ElementActivityExplanationAgilityBalanceCoordinationPowerReaction TimeSpeedSECTION 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 Percentage/TotalModule 1 Wellness Plan ResultsModule 2 Wellness Plan ResultsAverage Daily Moves This Week% Toward My Goal This WeekTotal Moves This WeekFitness Tracker Reflection Questions: Have you made any adjustments to your workout routine to increase your activity level and improve on your achievements? What adjustments will you make to continue to improve your results?Answer: ................
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