module_three_wellness_plan.doc - Module Three Wellness Plan GO TO FILE \u2013 Choose SAVE AS \u2013 Save a copy of this to your computer Fill in all logs and

module_three_wellness_plan.doc - Module Three Wellness Plan...

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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 1-4 . 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 Module 1 Module 2 Module 3
Column A Column B Column C Column D Column E Baseline Results Wellness Plan Results Wellness Plan Results Wellness Plan Results Mile Run/Walk 10:32 10:32 9:42 8:54 Body Mass Index 14.08 14.08 15.00 15:00 Aerobic Capacity 46.26 46.26 46.75 48:42 Curl-ups 72 72 80 86 Push-ups 11 11 12 12 Trunk Lift 11 11 11.5 12 Sit and Reach 11 on left, 12 on right 11 on left, 12 on right 11.5 on left, 12 on right >12 on left, >12 on right **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. 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 8/16 3 15 seconds 8/17 3 15 seconds
Flexibility Exercises/Muscle Stretched Day 1 Day 2 Modified Hurdler's Stretch Hamstrings 8/16 3 15 seconds 8/17 3 15 seconds 8/16 3 15 seconds 8/17 3 15 seconds 8/16 3 15 seconds 8/17 3 15 seconds Lower Back Stretch Latissimus Dorsi 8/16 3 15 seconds 8/17 3 15 seconds Chest/ Bicep Stretch Pectoralis/ 8/16 3 15 seconds 8/17 3 15 seconds Shoulder/ Triceps Stretch Trapezius/ 8/16 3 15 seconds 8/17 3 15 seconds Lying Abdominal Stretch Abdominal 8/16 3 15 seconds 8/17 3 15 seconds

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