Top-Rated Free Essay

Module Two Wellness Plan

Powerful Essays
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

You May Also Find These Documents Helpful

  • Powerful Essays

    Module 6 Wellness Plan

    • 1191 Words
    • 12 Pages

    Module Six 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 questions. 1. Physical- I will increase my aerobic capacity by the endo of this course. 2. Social- over the next two weeks im going t o spend more time doing volunteer work 3. Emotional- I will increase time spent with friends in person instead of social media 4. Academic- I will finnish my…

    • 1191 Words
    • 12 Pages
    Powerful Essays
  • Powerful Essays

    Wellness Plan

    • 1400 Words
    • 17 Pages

    MODULE ONE 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. • Physical - I will decrease my suicide run time and run full speed pushing myself. • Social - I will be more involved in school spirit for prom week and participate in every themed day, also I will attend extracurricular activities after school. • Emotional - I will increase…

    • 1400 Words
    • 17 Pages
    Powerful Essays
  • Satisfactory Essays

    wellness plan

    • 438 Words
    • 2 Pages

    Personal Health and Wellness Plan Harpreet Kaur With my personal health and wellness plan, health and wellness are related terms. We define health as a state of well being that encompasses mind, body, spirit and community. Wellness is an active, lifelong process of becoming aware of choices and making decisions towards a more balanced and full filling life. With my personal health and wellness plan, I am looking forward to improve my health and being through a stable plan to secure a happy life…

    • 438 Words
    • 2 Pages
    Satisfactory Essays
  • Good Essays

    Wellness Plan

    • 793 Words
    • 2 Pages

    WELLNESS PLAN As a teenager up until the age of 23 I have always been able to maintain a weight of around 135 pounds, even after I had my daughter at the age of 22. Right before I turned 24, in less than 6 months I had worked at three jobs, two of which I gotten laid off and the third I left due to the hours that I was required to work. During that time, my stress level had increased tremendously and I went on an eating binge, and stayed up late playing video games and not getting enough sleep…

    • 793 Words
    • 2 Pages
    Good Essays
  • Good Essays

    Module One Wellness Plan1

    • 670 Words
    • 5 Pages

    Module One 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 go to the gym 3 times a week for a month 2. Social talk to a new person every week for a month 3. Emotional be nicer to my mom every day for the rest of my life 4. Academic get A's and B's all 3rd quarter Goal Reflection Question: Which of your wellness goals is the…

    • 670 Words
    • 5 Pages
    Good Essays
  • Good Essays

    Wellness Action Plan

    • 995 Words
    • 4 Pages

    Action Plan for Optimal Health and wellness Project SCI/163 05/06/2013 Action Plan for Optimal Health and wellness Project There are three elements of health and wellness our group would want to increase in society. First one is Physical health that includes our ability to perform normal activities of daily living (ADLs), or those tasks necessary to normal existence in today’s society. Second one is Environmental health refers to an appreciation of the external environment and the role individuals…

    • 995 Words
    • 4 Pages
    Good Essays
  • Good Essays

    personal wellness plan

    • 457 Words
    • 2 Pages

    personal Wellness Planning Assessment Copy and paste the questions into a word processing program. Answer all questions completely and then submit them to your instructor. Warm-Up (Questions to help you prepare to write your goals) 1. Describe your current level of physical activity. How often do you participate in moderate to high intensity activity in an average week? Moderate, I participate in About 3 or more times a week of physical activity 2. Discuss at least three physical…

    • 457 Words
    • 2 Pages
    Good Essays
  • Good Essays

    Personal Wellness Plan

    • 743 Words
    • 3 Pages

    Personal Health and Wellness Plan Keeping ourselves healthy is not an easy thing to do, but there is a need to do it due to unhealthy bodies can get attacked by many illnesses. Health is defined as a “state of complete physical, mental, and social well-being, and not merely the absence of disease and infirmity” (Business Dictionary (nd). In this paper I will be discussing three aspects that I will be working on that will help me become a healthier person. Even though, my weight is pretty much…

    • 743 Words
    • 3 Pages
    Good Essays
  • Powerful Essays

    Module Four 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- To go running at least twice a week. 2. Social-To go to more social school events 3. Emotional- Continue going to therapy. 4. Academic- To maintain a 3.5 GPA. Goal Reflection Question: Describe your progress for each goal. If you have met or exceeded a goal, also include…

    • 1273 Words
    • 11 Pages
    Powerful Essays
  • Satisfactory Essays

    Two Day Wellness Essay

    • 253 Words
    • 2 Pages

    On behalf of MicheleSpeaks, I am pleased to invite you to participate in a two-day wellness workshop entitled Women; It’s Time To Heal, designed to stimulate, strengthen, and empower women from all walks of life. Over the course of two days this workshop will walk through the process to heal and become whole. We will tackle issues related to depression, stress, finance, fitness, health, and mental stability. Upon the completion of the workshop, these women will gain the tools to begin the journey…

    • 253 Words
    • 2 Pages
    Satisfactory Essays