David Almog 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 7 minutes and 43 seconds 7 minutes 38 sec 7 minutes 35 sec Body Mass Index 20.8 20.9 20.9 Aerobic Capacity 108.492 108.444 108.293 Curl-ups 46 44 45 Push-ups 42 46 49 Trunk Lift 8.9 in 8.9 in 8.9 in

Sit and Reach 29 cm 29 cm 28.5 cm **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. I have been more flexible when I play tennis due to the things I do in this class, and have also found that I am lifting more weight in the gym. On top of that, my body composition is at its peak, and I have more endurance then I have ever had while playing tennis. 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 8/4 2 15 sec 8/6 2 15 sec

∙ 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: 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 8/3 3 8 135 lbs. 8/5 3 8 135 lbs Push-ups Pectoralis 8/4 3 12 140 lbs. 8/6 3 12 140 lbs. Bridges Hamstrings 8/7 3 12 140 lbs. 8/9 3 12 140 lbs. Pull-ups Latissimus Dorsi 8/8 3 12 140 lbs. 8/10 3 12 140 lbs. Calf Raises Gastrocnemius 8/9 3 8 180 lbs. 8/11 3 8 180 lbs Chair Dip Triceps 8/12 3 10 165 lbs. 8/14 3 10 165 lbs. Curls Biceps 8/16 3 8 50 lbs. 8/18 3 10 50 lbs. Crunches Abdominal 8/17 3 8 140 lbs. 8/19 3 10 140 lbs. 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: based on my workout, I think my triceps are my strongest muscles, while my quadriceps can use some work. 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 8/6 Resistance bands Weight lifting 100 minutes 8/7 Resistance bands Weight lifting 100 minutes 8/8 Resistance bands Weight lifting 100 minutes 8/9 Jog around court Tennis match 145 minutes 8/10 Resistance bands Weight lifting 100 minutes 8/11 Resistance bands Weight lifting 100 minutes 8/12 Resistance bands Weight lifting 100 minutes

Coordination Tennis Hand-eye coordination in use Power Lifting weights Using my power and muscles to push/pull weights Reaction Time Tennis When returning at the net, quick reaction time is crucial Speed Tennis If you cannot run to the ball then you will have a tough game Physical Activity 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: In order to improve my achievements, I have been doing progressive overload in my weight lifting, as curling 15 lb dumbbells made me realize I can give myself more of a challenge curling 20 lb dumbbells as I have developed more muscle with time.