Module Two Wellness Plan

Module Two Wellness Plan
Fill in all logs and answer the reflection questions completely with supporting details. Section 1: Goals
Include your goals for each area of wellness before completing the reflection question. 1. Physical: I will go to bed by 11PM every night. Deadline: 8/2/14 2. Social: I will hang out with my friend this week. Deadline: 8/2/14 3. Emotional: I will write in my journal this entire week. Deadline: 8/2/14 4. Academic: I will finish this course by the end of the summer. Deadline: 8/19/14

Goal Reflection Question:
Describe the progress you are making toward each of your goals, and include any setbacks or struggles you are having. I’m trying to balance all my activities so I may write in my journal, see my friend, get enough sleep, and finish this course by the end of the summer. Some days I can complete all of these goals, it all depends on the day and how my body is feeling.

Section 2: Fitness Assessments
Include the Baseline, Module One, and Module Two results below. Activity
Lesson 1.03
Baseline Results
Module 1
Wellness Plan Results
Module 2
Wellness Plan Results
Module 3
Wellness Plan Results
Mile Run/Walk
10:13
10:13
9:34

Body Mass Index
24.37
24.37
25.40

Aerobic Capacity
38.03
38.03
38.26

Curl-ups
15
17
20

Push-ups
0
2
5

Trunk Lift
18 inches
18 inches
18 inches

Sit and Reach
5 inches
5 inches
5.3 inches

Fitness Assessment Reflection Questions:
Explain the effects of exercises on your health-related components of fitness since beginning this course. Since the beginning of the course my health has improved dramatically. I’ve been able to stretch more efficiency. I’ve also found I have better lower body strength than upper body strength. My body composition has been improved, finally a better ratio of muscle to fat.

Section 3: Flexibility Workout Log
Perform and log stretching exercises for all eight muscles listed below at least three days per week, but you may stretch every day. You may add muscle groups and exercises of your choice into your routine.

Date #1
7/15/14
Date #2
7/16/14
Date #3
7/17/14
Flexibility Exercises
Muscle Stretched
# of Repetitions
Time
# of Repetitions
Time
# of Repetitions
Time
Lying Quad Stretch
Quadriceps
3
:22
3
:20
3
:20
Modified Hurdler's Stretch
Hamstrings
4
:25
3
:20
3
:20
Upper Back & Torso Stretch
Trapezius
3
:15
4
:25
4
:30
Calf Stretch
Gastrocnemius
4
:20
5
:20
4
:30
Lower Back Stretch
Latisimus Dorsi
3
:30
3
:20
3
:20
Chest/Bicep Stretch
Pectoralis/Biceps
2
:20
3
:20
3
:20
Shoulder/Tricep Stretch
Triceps/Deltoids
3
:20
3
:20
4
:30
Lying Abdominal Stretch
Abdominal
3
:20
3
:20
3
:20

Flexibility Reflection Questions:
Did the stretches become easier each time that you performed them? Did you notice any effect on your muscles during physical activities completed after stretching? Yes, the stretches became easier each time I performed them. Yes, it was easier to swim in my pool. Almost as if I was gliding.

Section 4: Muscular Strength and Endurance Log

Date #1
7/18/14

Date #2:
7/19/14
Date #3:
7/20/14
Exercise
Muscle Worked
# of sets
# of reps
Resistance
# of sets
# of reps
Resistance
# of sets
# of reps
Resistance
Squats
Quadriceps
3
10
None

3
10
None
Push Up’s
Pectoralis
2
3
Body Weight

2
3

Hip Extensions
Hamstrings
3
5
none
3
5
None

Pull Up’s
Latisimus Dorsi
2
5
Body Weight
2
5
Body weight

Calf Raises
Gastrocnemius

3
10
Body Weight
3
10
Body Weight
Triceps dips
Triceps
3
5
Body weight
3
5
Body Weight

Shoulder shrugs
Trapezius

5Ibs
3
8

3
8

Bicep Curls
Biceps
2
5
5Ibs
2
5
5Ibs

Front Raises
Deltoids
5
2
none

5
5
none
Ab Crunches
Abdominal

3
8
none
3
8
none
Complete muscular exercises in three nonconsecutive days. Do not work the same muscle groups more than once within a 48-hour period.

Muscular Strength and Endurance Reflection Question:
Based on your workout, what muscles do you think are the strongest and which muscles need the most work? Explain your answer. I feel that my legs are the strongest. I need to work more on my upper body strength and my arm strength. Push up’s and front raises were difficult for me to complete.

Section 5: Physical Activity Log
Include all moderate and vigorous physical activity in the table below. Keep adding rows to show all of your activities. Date
Warm-up
Physical Activity
Activity minutes without Warm-up
7/13/14
Stretching
Walking My Dog
60 Minutes
7/14/14
Stretching
Just Dance 2013
70 Minutes
7/15/14
Stretching
Swimming
30 Minutes
7/16/14
Stretching
Walking
20 Minutes
7/17/14
Stretching
Playing with my Cat
30 Minutes
7/18/14
Stretching
Just Dance 2013
70 Minutes
7/19/14
Stretching
Cleaning my house
120 Minutes
7/20/14
Stretching
Washing the car
70 minutes

Physical Activity Reflection Questions:
Explain how using training principles in your workouts impacts your skill-related fitness? Type: I have changed the type of activity to make sure I don’t get bored. Time: I’ve also changed the amount of time for each of the activities. Frequency: I completed activities in a variety of frequency. Reversibility: I didn’t take time off from my activities

Describe an activity you completed and identify at least one element of skill-related fitness that is important to being successful in the activity. As I have continued to swim my speed has increased and so has my power.

Section 6: Fitness Tracker Data

Module 1
Wellness Plan Results
Module 2
Wellness Plan Results
Module 3
Wellness Plan Results
Average Daily Moves This Week
10,999.8
12,309.3

% Toward My Goal This Week
0.91665
0.03916

Total Moves This Week
76,998.6
86,165.1

Fitness Tracker Reflection Question:
Have you made any adjustments to your workout routine to increase your activity participation and improve on your achievements? What adjustments will you make to continue to improve your results? Yes, I’ve added more activities to my week to increase my total moves and health. I will add more intensity to my workouts to maintain the specificity and avoid reversibility.

Date
Warm-up
Physical Activity
Activity Minutes without Warm-up