SOCIAL STU
mod_3_wellness_plan.doc

mod_3_wellness_plan.doc - Module Three Wellness Plan GO TO...

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Module Three Wellness Plan GO TO FILE – Choose SAVE AS – Save a copy of this to your computer! 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 Three Wellness Plan assignment. Section 1: Fitness Assessments Complete the steps on the chart below: Step 1 Complete Column B . Use your original results from your 01.03 Fitness Assessments. Step 2 Complete Columns C and D . Use your results from the Module 1 and 2 Wellness Plan Fitness Assessments. Step 3 Complete Column E . Use your current results from the Module 3 Wellness Plan 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 Mile run ttime: 6:00 Mile run ttime: 6:00 Mile run ttime: 6:00 Mile run ttime: 5:00
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Column A Column B Column C Column D Column E Body Mass Index 24.82 24.82 24.82 25.83 Aerobic Capacity 53.65 53.65 53.65 56.78 Curl-ups 20 20 20 30 Push-ups 20 20 20 30 Trunk Lift 11” 11” 11” 12” Sit and Reach Right leg: 9” Left leg: 9” Right leg: 9” Left leg: 9” Right leg: 9” Left leg: 9” Right leg: 9” Left leg: 9” **Please save these results, as you will need to include them for future Wellness Plans in the course. 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: I can’t say I’ve become more flexible since most of my exercises deal with lifting weights. My muscular strength and endurance have definitely increased. The mile run definitely gives me lots of stamina. The push-ups and curl-ups give me lots of strength and give my body a very muscular look. 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
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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. Flexibility Exercises/Muscle Stretched Day 1 Day 2 Flexibility Exercises Muscle Stretched Dates # of Repetitions Time Dates # of Repetitions Time EXAMPLE EXAMPLE 8/3 2 15 seconds 8/5 2 15 seconds Lying Quad Stretch Quadriceps 11/10 2 15 seconds 11/11 2 15 seconds Modified Hurdler's Stretch Hamstrings 11/10 2 15 seconds 11/11 2 15 seconds Upper Back & Torso Stretch Trapezius 11/10 2 15 seconds 11/11 2 15 seconds Calf Stretch Gastrocnemius 11/10 2 15 seconds 11/11 2 15 seconds Lower Back Stretch Latissimus Dorsi 11/10 2 15 seconds 11/11 2 15 seconds Chest/ Bicep Stretch Pectoralis/ Biceps 11/10 2 15 seconds 11/11 2 15 seconds
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Flexibility Exercises/Muscle Stretched Day 1 Day 2 Shoulder/ Tricep Stretch Trapezius/ Deltoids 11/10 2 15 seconds 11/11 2 15 seconds Lying Abdominal Stretch Abdominal 11/10 2 15 seconds 11/11 2 15 seconds
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  • Fall '15
  • Ms.Phalgoo
  • Physical exercise, 5-min stretch

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