module_three_wellness_plan.doc - Module Three Wellness Plan...

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Module Three Wellness Plan Section 1: Fitness Assessments Column A Column B Column C Column D Column E Activity Lesson 01.03 Baseline Results Module 1 Wellness Plan Results Module 2 Wellness Plan Results Module 3 Wellness Plan Results Mile Run/Walk 9 minutes 7 minutes 42 seconds 7 minutes 53 seconds 7 minutes 36 seconds Body Mass Index 28.90 27.44 27.89 27.25 Aerobic Capacity 36.51 41.29 41.19 41.77 Curl-ups 40 43 42 44 Push-ups 15 19 21 20 Trunk Lift 13 in. 13 in. 13in. 13in. Sit and Reach 21 in. 22in. 22 in. 22in. Fitness Assessment Reflection Questions: What areas of fitness show an improvement through these fitness assessments, and what activities do you think contributed to these improvements? Answer:
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Push-ups, curl-ups, and mile run/walk show the most improvement through these fitness assessments. The activities I can do so contribute to these improvements more weight training and cardio. 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 stretches. Date #1 _________ Date #2 ___________ Flexibility Exercises Muscle Stretched # of Repetitio ns Time # of Repetitio ns Time EXAMPLE EXAMPLE 2 15 secon ds 2 15 secon ds Lying Quad Stretch Quadriceps 2 15 second s 3 Modified Hurdler's Stretch Hamstrings 2 15 second s 3 20 second s
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Date #1 _________ Date #2 ___________ Upper Back & Torso Stretch Trapezius 2 15 second s 3 20 second s Calf Stretch Gastrocnemius 2 15 second s 3 20 second s Lower Back Stretch Latissimus Dorsi 2 20 second s 3 20 second s Chest/Bicep Stretch Pectoralis/Bice ps 2 15 second s 3 20 second s Shoulder/Tri cep Stretch Trapezius/Delto ids 2 15 second s 3 20 second s Lying Abdominal Stretch Abdominal 2 15 second s 3 20 second s Flexibility Reflection Questions: What stretches are easiest for you, and which are the most challenging? How does this relate to the activities you complete regularly on your activity log?
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