Copy of 2.08 Wellness Plan

Copy and paste assessment worksheet onto a new document. OR Paste into student comments & edit. Module Two Wellness Plan (Assessment 2.08) Fill in all logs and answer the reflection questions completely with supporting details for sections 1-4. 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 Fitness Assessment Results Module 1 Wellness Plan Results Module 2 Wellness Plan Results Mile Run/Walk 1 4 6 Body Mass Index 20.48 30 30 Aerobic Capacity 5 8 9 Curl-ups 4 9 15 Push-ups 5 10 20 Trunk Lift 5 10 20

Sit and Reach 5 10 20 **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 Day 1 Day 2 Flexibilit y Exercise s Muscle Stretched Date s # of Repetition s Time Date s # of Repetition s Time EXAMPL E EXAMPLE 8/3 2 15 second s 8/5 2 15 second s Lying Quad Stretch Quadriceps 9/10 4 20 9/11 4 20 Modified Hurdler's Stretch Hamstrings 9/12 2 20 9/13 2 20 Upper Back & Trapezius 9/14 3 40 9/15 3 40

Sample: Exercise Muscle Worked Dates # of sets # of reps Resistance (Weight) Squats Quadriceps 8/3 3 8 20 lbs. Day 1 Day 2 Exercise Muscle Worked Dates # of sets # of reps Resistance (Weight) Dates # of sets # of reps Resistance (Weight) Squats Quadriceps Push-ups Pectoralis Bridges Hamstrings Pull-ups Latissimus Dorsi Calf Raises Gastrocnemius Chair Dip Triceps Curls Biceps Crunches Abdominal 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. Answer: 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-up times. 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 12/2 5 5-min stretch 2-mile walk 30 min 12/2 6 5-min jog 4-mile run 45 min 12/2 7 5-min stretch Basketball practice 60 min 12/2 8 15-min stretch Cheerleading–state championship 180 min 12/3 1 5-min stretch 3-mile bike ride 20 min