5.07 Module 5 Wellness Plan.docx - Module Five Wellness...

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Module Five 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 Five Wellness Plan assignment.Section 1: Fitness AssessmentsComplete the following steps on the chart below:Step 1Complete Column B.Use your results from the Module 4 Wellness Plan Fitness Assessments.Step 2Complete Column C.Use your current results from the Module 5 Wellness Plan Fitness Assessments.Column AColumn BColumn CActivityModule 4Wellness Plan ResultsModule 5Wellness Plan ResultsMile Run/Walk12:1012:02Body Mass Index 3030Aerobic Capacity35.3135.36Curl-ups 2525Push-ups 99Trunk Lift6 1/2 inches6 1/2 inches
Column AColumn BColumn CActivityModule 4Wellness Plan ResultsModule 5Wellness Plan ResultsSit and Reach 8 inches L&R8 inches L&RFitness Assessment Reflection Chart: Some athletes choose to use supplements and performance-enhancing drugs in hopes of gaining an edge over their opponents. Research and describe at least three risks of using anabolic steroids and other performance-enhancing drugs. Complete the chart with your findings.Sample:RiskDescriptionLink to SourceSevere AcneSteroids cause the skin to secrete more oils and lead to acne.Answer:RiskDescriptionLink to SourceLiver DiseaseSteroids damage yourliver, and over time, can lead to liver disease.-steroids.html
Heart DiseaseSteroids put stress on your heart that can permanently damage it and cause heart disease.-steroids.htmlHigh Blood PressureSteroids increase yourblood pressure and can lead to a stroke orheart attack.-steroids.htmlSection 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 stretching exercises.Flexibility Exercises/Muscle StretchedDay 1Day 2FlexibilityExercisesMuscle StretchedDates# ofRepetitionsTime Dates# ofRepetitionsTimeEXAMPLEEXAMPLE8/3215 seconds8/5215 secondsLying Quad StretchQuadriceps3/8215 seconds3/10215 seconds
Flexibility Exercises/Muscle StretchedDay 1Day 2Modified Hurdler's StretchHamstrings3/9210 seconds3/11215 secondsUpper Back & Torso StretchTrapezius3/10220 seconds3/12220 secondsCalf StretchGastrocnemius3/11215 seconds3/13220 secondsLower Back StretchLatissimus Dorsi3/12220 seconds3/14220 secondsChest/ Bicep StretchPectoralis/ Biceps3/13215 seconds3/15220 secondsShoulder/ Tricep StretchTrapezius/ Deltoids3/14215 seconds3/16215 secondsLying Abdominal StretchAbdominal3/15 220 seconds3/172

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