MOD 5.doc - Module Five Wellness Plan GO TO FILE – Choose...

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Module Five 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 1-4 . After completing all sections, submit this file as your Module Five Wellness Plan assignment. Section 1: Fitness Assessments Complete the following steps on the chart below: Step 1 Complete Column B. Use your results from the Module 4 Wellness Plan Fitness Assessments. Step 2 Complete Column C. Use your current results from the Module 5 Wellness Plan Fitness Assessments. Column A Column B Column C Activity Module 4 Wellness Plan Results Module 5 Wellness Plan Results Mile Run/Walk 20 min 20 min Body Mass Index 24.0 25.5 Aerobic Capacity 36.4 37
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Column A Column B Column C Activity Module 4 Wellness Plan Results Module 5 Wellness Plan Results Curl-ups 10 10 Push-ups 7 9 Trunk Lift 11 inch 12 in Sit and Reach 9 11 Fitness 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: Risk Description Link to Source Severe Acne Steroids cause the skin to secrete more oils and lead to acne.
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Answer: Risk Description Link to Source HIV People share the needles which can cause disease - reports/steroids-other-appearance-performance- enhancing-drugs-apeds/what-are-side-effects- anabolic-steroid-misuse High blood pressure Steroids can decrease the hearts function - reports/steroids-other-appearance-performance- enhancing-drugs-apeds/what-are-side-effects- anabolic-steroid-misuse Liver damage Misusing them can cause internal bleeding - reports/steroids-other-appearance-performance- enhancing-drugs-apeds/what-are-side-effects- anabolic-steroid-misuse 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 stretching exercises.
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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 9/1 2 15 seconds 9/3 2 15 sec Modified Hurdler's Stretch Hamstrings 9/1 1 15 sec 9/3 2 20 sec Upper Back & Torso Stretch Trapezius 9/1 2 30 sec 9/3 2 15 sec Calf Stretch Gastrocnemius 9/1 2 15 sec 9/3 1 20 sec Lower Back Stretch Latissimus Dorsi 9/1 2 15 sec 9/3 1 20 sec
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