Module Three Wellness Plan.doc - Module Three Wellness Plan...

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Module Three Wellness PlanGO 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 AssessmentsComplete the steps on the chart below:Step 1 Complete Column B. Use your original resultsfrom your 01.03 Fitness Assessments. Step 2Complete Columns C and D. Use your results from the Module 1 and 2 Wellness Plan Fitness Assessments.Step 3Complete Column E. Use your current results from the Module 3 Wellness Plan Fitness Assessments.Column AColumn BColumn CColumn DColumn EActivityLesson 01.03Baseline ResultsModule 1Wellness Plan ResultsModule 2Wellness Plan ResultsModule 3Wellness Plan ResultsMile Run/Walk14min13min13.5min14.5minBody Mass Index 19.8419.8419.8419.84
Column AColumn BColumn CColumn DColumn EAerobic Capacity41.1741.1741.2341.72Curl-ups 13151616Push-ups 4454Trunk Lift15141421Sit and Reach 25252726**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?
Section 2: Flexibility Workout LogPerform and log stretching exercises for all eightmuscles 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 ExercisesMuscle Stretched# of RepetitionsTime # of RepetitionsTimeEXAMPLEEXAMPLE215 seconds215 secondsLying Quad StretchQuadriceps210215Modified Hurdler's StretchHamstrings315315Upper Back & Torso StretchTrapezius220215Calf StretchGastrocnemius320325Lower Back StretchLatissimus Dorsi415415Chest/Bicep StretchPectoralis/Biceps230230Shoulder/Tricep StretchTrapezius/Deltoids410415
Date #1_________Date #2___________Lying Abdominal StretchAbdominal220215

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