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Module Two Wellness Plan

Fill in all logs and answer the reflection questions completely with supporting details.
Section 1: Goals
Include your goals for each area of wellness before completing the reflection question.
1. Physical - To be able to exceed the standards by the next Module Wellness Plan
2. Social To make some more friends at the camp Im going to over the summer.
3. Emotional To be more open with my emotions and not hide them.
4. Academic To read at least one book every week over the summer.

Goal Reflection Question:


Describe the progress you are making toward each of your goals, and include any setbacks or
struggles you are having.
With each Wellness Plan, I am becoming closer to exceeding the standards that have been set.

Section 2: Fitness Assessments


Include the Baseline, Module One, and Module Two results below.

Activity

Lesson 1.03

Module 1

Module 2

Module 3

Baseline Results Wellness Plan


Results

Wellness Plan
Results

Wellness Plan
Results

Mile Run/Walk

14 min.

13 min.

12 min. 30 sec.

Body Mass Index

24.05

24.05

23.56

Aerobic Capacity

40.58

39.81

40.09

Curl-ups

12 curl-ups

15 curl-ups

20 curl-ups

Push-ups

5 push-ups

10 push-ups

14 push-ups

Trunk Lift

8 inches

9 inches

9 inches

Sit and Reach

6 inches

7 inches

8 inches

Fitness Assessment Reflection Questions:


Explain the effects of exercises on your health-related components of fitness since beginning
this course.

Section 3: Flexibility Workout Log


Perform and log stretching exercises for all eight muscles listed below at least three days per
week, but you may stretch every day. You may add muscle groups and exercises of your choice
into your routine.
Date #1
5/30/16
Flexibility
Exercises

Muscle Stretched

Date #2
6/1/16

# of
Time
Repetitions

Lying Quad StretchQuadriceps

13 sec

Modified Hurdler's
Hamstrings
Stretch

8 sec

Date #3
6/3/16

# of
# of
Time
Time
Repetitions
Repetitions

Upper Back &


Torso Stretch

Trapezius

8 sec

Calf Stretch

Gastrocnemius

8 sec

Lower Back
Stretch

Latisimus Dorsi

15 sec

Chest/Bicep
Stretch

Pectoralis/Biceps

15 sec

Shoulder/Tricep
Stretch

Triceps/Deltoids

8 sec

Lying Abdominal
Stretch

Abdominal

15 sec

Flexibility Reflection Questions:


Did the stretches become easier each time that you performed them? Did you notice any effect
on your muscles during physical activities completed after stretching?
These stretches did become easier each time I performed them and I was able to hold these
stretches longer as a kept doing them. My muscles werent as sore when I completed physical
activity after stretching first.

Section 4: Muscular Strength and Endurance Log

Exercise Muscle Worked # of


sets

Date #1:

Date #2:

Date #3:

5/30/16

6/1/16

6/3/16

# of
reps

Resistance

Lying Quad
Stretch

Quadriceps

10

Body Weight

Modified
Hurdler's
Stretch

Hamstrings

None

Upper Back
& Torso
Stretch

Trapezius

Calf Stretch Gastrocnemius

# of
sets

# of
reps

Resistance

None

Body Weight

Lower Back
Latisimus Dorsi
Stretch
Chest
Stretch

Pectoralis/Biceps

Shoulder/Tri
Triceps/Deltoids
cep Stretch
Lying
Abdominal
Stretch

Abdominal

# of
sets

# of
reps

Resistance

Body Weight
None

None

None

Body Weight

Body Weight

Complete muscular exercises in three nonconsecutive days. Do not work the same
muscle groups more than once within a 48-hour period.
Muscular 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.
My Triceps, deltoids and abdominal muscles are the strongest because I do more
stretches and activities that work them the most. My quads and hamstrings need
the most work because I work them the least.

Section 5: Physical Activity Log


Include all moderate and vigorous physical activity in the table below. Keep adding rows to show
all of your activities.
Date

Warm-up

Physical Activity

Activity Minutes without Warm-up

5/27/16

Jogging

Running

30

5/28/16

Yoga

Push-Ups/Sit-Ups

30

5/29/16

Stretching

Pilates

30

5/30/16

Jogging

Running

30

5/31/16

Yoga

Push-Ups/Sit-Ups

30

6/1/16

Stretching

Pilates

30

6/2/16

Jogging

Running

30

6/3/16

Yoga

Push-Ups/Sit-Ups

30

6/4/16

Stretching

Pilates

30

6/5/16

Jogging

Running

30

6/6/16

Yoga

Push-Ups/Sit-Ups

30

6/7/16

Stretching

Pilates

30

6/8/16

Jogging

Running

30

6/9/16

Yoga

Push-Ups/Sit-Ups

30

6/10/16

Stretching

Pilates

30

Physical Activity Reflection Questions:


Explain how using training principles in your workouts impacts your skill-related fitness?
Training principles help me to get the maximum work out I can get from my physical activity
Describe an activity you completed and identify at least one element of skill-related fitness that
is important to being successful in the activity.
In yoga, balance is the skill-related fitness that is important to being successful in the activity.

Section 6: Fitness Tracker Data


Module 1
Module 2

Module 3

Wellness Plan Wellness Plan Wellness Plan


Results
Results
Results
Average Daily
Moves This
Week

12143

13488

% Toward My
Goal This Week

101%

112%

Total Moves
This Week

84999

94413

Fitness Tracker Reflection Question:


Have you made any adjustments to your workout routine to increase your activity participation
and improve on your achievements. What adjustments will you make to continue to improve
your results?
I invite friends to join me on a run or just to walk around the neighborhood and try a more
intense version of yoga or Pilates.

Date

Warm-up

Physical Activity

Activity Minutes
without Warm-up