module_two_wellness_plan.doc - Module Two Wellness Plan GO...

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Module Two 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 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 10.50 10.35 9.46 Body Mass Index 18.33 18.33 18.33 Aerobic Capacity 42.32 42.62 43.83 Curl-ups 22 30 45
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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 Push-ups 7 10 22 Trunk Lift 10 in 10in 12in Sit and Reach 12 in 14in 12in **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: The exercises helped improve my muscular strength and endurance and cardiovascular components since I work on those areas a lot more than others, however flexibility didn’t really improve since I don’t work that area much and I’m not 100% sure if my body composition has improved or not. 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.
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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 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 4/30 8 30 Seconds each 5/7 8 30 seconds Modified Hurdler's Stretch Hamstrings 4/30 4 30s 5/7 6 30s Upper Back & Torso Stretch Trapezius 4/30 4 30s 5/7 6 30s Calf Stretch Gastrocnemius 4/30 4 30s 5/7 8 30s Lower Back Stretch Latissimus Dorsi 4/30 2 30s 5/7 4 30s Chest/ Bicep Stretch Pectoralis/ Biceps 4/30 2 30s 5/7 4 30s Shoulder/ Tricep Stretch Trapezius/ Deltoids 4/30 4 30s 5/7 4 30s Lying Abdominal Stretch Abdominal 4/30 2 30s 5/7 4 30s
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Flexibility Reflection Questions: Explain how the stretches become easier each time that you performed them. How did these stretches affect your muscles during physical activities completed after stretching?
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