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Module Two 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 Two Wellness Plan assignment.
Section 1: Fitness Assessments
Complete 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 A |Column B |Column C |Column D |
|Activity |Lesson 01.03 |Module 1 |Module 2 |
| |Fitness Assessment Results |Wellness Plan Results |Wellness Plan Results |
|Mile Run/Walk | | | |
|Body Mass Index | | | |
|Aerobic Capacity | | | |
|Curl-ups | | | |
|Push-ups | | | |
|Trunk Lift | | | |
|Sit and Reach | | | |
**Please save these results, as you will need to include them for future Wellness Plans in the course.
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 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 |Date #1 |Date #2 |
|Flexibility Exercises |Muscle Stretched |# of Repetitions |
|Exercise |Muscle Worked |Dates |# of sets |
|12/25 |5-min stretch |2-mile walk |30 min |
|12/26 |5-min jog |4-mile run |45 min |
|12/27 |5-min stretch |Basketball practice |60 min |
|12/28 |15-min stretch |Cheerleading–state championship |180 min |
|12/31 |5-min stretch |3-mile bike ride |20 min |
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|TOTAL Activity Minutes ( | |
|Remember the 420-minute minimum | |
Physical Activity Reflection Chart
Using your activities as examples, reflect on your use of skill-related fitness elements by completing the chart below:
Sample:
|Skill-Related Element |Activity |Explanation |
|Balance |Cheerleading |I am a flyer on my cheerleading team and must |
| | |balance on one hand of my base. |
|Skill-Related Element |Activity |Explanation |
|Agility | | |
|Balance | | |
|Coordination | | |
|Power | | |
|Reaction Time | | |
|Speed | | |
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
|Percentage/Total |Module 1 |Module 2 |
| |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 below 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
|Percentage/Total |Module 1 |Module 2 |
| |Wellness Plan Results |Wellness Plan Results |
|Average Daily Moves This Week | | |
|% Toward My Goal This Week | | |
|Total Moves This Week | | |
Fitness 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:
Module Two Wellness Plan Grading Rubric
|Excellent |Good |Needs Improvement |Poor | |Section 1: Fitness Assessment
Results for:
Lesson 01.03
Module 1
Module 2 |18-20 points
• Fitness assessment results are recorded.
• Reflection question responses are thoughtfully detailed and supported. |16-17 points
• Fitness assessment results are recorded.
• Reflection responses are adequately detailed and supported. |13-15 points
• Fitness assessment results are recorded.
• Reflection responses are complete but lacking detail and support. |0-12 points
• Fitness assessment results are recorded.
• Reflection responses are incomplete or inaccurate. | |Section 2: Flexibility Log |36-40 points
• At least two days of stretching are recorded.
• All eight stretching activities are recorded each day.
• All stretches are held an appropriate length of time.
• Reflection question responses are thoughtfully detailed and supported.
|32-35 points
• More than one day of stretching is recorded.
• At least six stretching activities are recorded each day.
• Most stretches are held an appropriate length of time.
• Reflection responses are adequately detailed and supported. |25-31 points
• At least one day of stretching is recorded.
• At least four stretching activities are recorded each day.
• Some stretches are held an appropriate length of time.
• Reflection responses are complete but lacking detail and support. |0-24 points
• Less than one complete day of stretching is recorded.
• Less than four stretching activities are recorded each day.
• Few stretches are held an appropriate length of time.
• Reflection responses are incomplete or inaccurate. | |Section 3: Muscular Strength and Endurance Log |36-40 points
• All eight muscles are exercised at least two days.
• All muscles are rested for at least 48 hours between workouts.
• Appropriate reps, sets, and resistance used for all exercises.
• Reflection question responses are thoughtfully detailed and supported. |32-35 points
• At least six muscles are exercised at least two days.
• All muscles are rested for at least 48 hours between workouts.
• Appropriate reps, sets, and resistance are used for most exercises.
• Reflection responses are adequately detailed and supported. |25-31 points
• At least four muscles are exercised at least two days.
• Most muscles are rested for at least 48 hours between workouts.
• Appropriate reps, sets, and resistance are used for some exercises.
• Reflection responses are complete but lacking detail and support. |0-24 points
• Less than four muscles are exercised at least two days.
• Few muscles are rested 48 hours between workouts.
• Appropriate reps, sets, and resistance used for few exercises.
• Reflection responses are incomplete or inaccurate. | |Section 4: Physical Activity Log
YOU ARE REQUIRED TO LOG EACH WEEK YOU ARE IN THE COURSE |45-50 points
• All exercises are moderate to vigorous intensity.
• At least 420 activity minutes are recorded.
• All exercises are dated as daily or every other day.
• At least three different exercises have been logged, including specific exercises when required.
• Reflection chart responses are thoughtfully detailed and supported. |40-44 points
• Most exercises are moderate to vigorous intensity.
• At least 385 activity minutes are recorded.
• All exercises are dated as daily or every other day.
• Most exercise dates are listed and are not in an effective pattern.
• At least three different exercises have been logged, including specific exercises when required.
• Reflection chart responses are adequately detailed and supported. |30-39 points
• Some exercises are moderate to vigorous intensity.
• At least 350 activity minutes are recorded.
• Some exercise dates listed are not in an effective pattern.
• At least two different exercises have been logged, including specific exercises when required.
• Reflection chart responses are complete but lacking detail and support. |0-29 points
• Few exercises are moderate to vigorous intensity, or intensity is not indicated.
• At least 315 activity minutes are recorded.
• Few exercise dates listed are in an effective pattern.
• One type of exercise has been logged, including specific exercises when required.
• Reflection chart responses are incomplete or inaccurate. | |Section 5: Fitness Tracker Data |36-40 points
• Average daily moves, percent toward goal, and total moves for the week are recorded and at least 90% completed.
• Reflection question responses are thoughtfully detailed and supported. |32-35 points
• Average daily moves, percent toward goal, and total moves for the week are recorded and at least 80% completed.
• Reflection responses are adequately detailed and supported. |25-31 points
• Average daily moves, percent toward goal, and total moves for the week are recorded and at least 70% completed.
• Reflection responses are complete but lacking detail and support. |0-24 points
• One or more of the fitness tracker data is missing.
• Reflection responses are incomplete or inaccurate.
| |Presentation |18-20 points
• Plan format is properly followed.
• All responses are in the form of complete sentences.
• No spelling errors.
|16-17 points
• One or two errors in plan format.
• Most responses are in the form of complete sentences.
• One or two spelling errors. |13-15 points
• Three errors in plan format.
• Some responses are in the form of complete sentences.
• Three spelling errors.
|0-12 points
• Four or more errors in plan format.
• Few responses are in the form of complete sentences.
• Four or more spelling errors. | |
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