David Almog 3.05 Wellness Plan
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School
Florida International University *
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Course
MISC
Subject
Health Science
Date
Dec 6, 2023
Type
Pages
9
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Module Three Wellness Plan (Assessment 3.05)
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
Baseline
Results
Module 1
Wellness Plan
Results
Module 2
Wellness Plan
Results
Module 3
Wellness Plan
Results
Mile
Run/Walk
7 minutes 35 sec
7 minutes
21 seconds
7 minutes and
43 seconds
7 minutes 38 sec
Body Mass
Index
20.8
20.9
20.9
20.8
Aerobic
Capacity
108.444
108.293
108.255
108.492
Curl-ups
46
44
45
49
Push-ups
46
46
49
53
Trunk Lift
8.9 inches
8.9 in
8.9 in
8.7 in
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Sit and Reach
29 cm
29 cm
28.5 in
28.9 in
**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?
Answer:
I think I showed improvement in my mile run as it decreased by almost a full minute. I think
activities such as playing tennis contributed to this.
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 stretches.
Flexibility
Exercises/Muscle
Stretched
Day 1
Day 2
Flexibilit
y
Exercise
s
Muscle
Stretched
Date
s
# of
Repetition
s
Time
Date
s
# of
Repetition
s
Time
EXAMPL
E
EXAMPLE
8/3
2
15
second
s
8/5
2
15
second
s
Lying
Quad
Stretch
Quadriceps
8/4
2
15 sec
8/6
2
15 sec
Modified
Hurdler's
Stretch
Hamstrings
8/7
2
15 sec
8/9
2
15 sec
Upper
Back &
Torso
Stretch
Trapezius
8/8
2
15 sec
8/10
2
15 sec
Calf
Stretch
Gastrocnemi
us
8/11
2
15 sec
8/13
2
15 sec
Lower
Back
Stretch
Latissimus
Dorsi
8/12
2
15 sec
8/14
2
15 sec
Chest/
Bicep
Stretch
Pectoralis/
Biceps
8/15
2
15 sec
8/17
2
15 sec
Shoulder/
Tricep
Stretch
Trapezius/
Deltoids
8/16
2
15 sec
8/18
2
15 sec
Lying
Abdomin
al Stretch
Abdominal
8/19
2
15 sec
8/21
2
15 sec
Flexibility Reflection Questions:
What stretches are easiest for you, and which are the most challenging? How does this relate to the
activities you complete regularly on your activity log?
Answer:
The most difficult stretch for me is the modified hurler’s stretch because it is in a position I am
not comfortable nor familiar with and makes me feel very inflexible. The easiest stretch for me
was the chest/bicep stretch because these are muscles I work on at the gym frequently so I
have a good mind-muscle connection.
Section 3: Muscular Strength and Endurance Log
Complete the chart below. Remember:
∙
Exercises listed should show an increase from your previous plan to show your
growth. If you completed 3 sets of 8 for the last Wellness Plan, then 3 sets of 10 would
be an increase for this plan.
∙
Complete muscular exercises on
nonconsecutive
days.
∙
Do not
work the same muscle groups more than once within a 48-hour period.
∙
You may select a different exercise than what is listed.
∙
Module Two suggests starting with 2 or 3 sets.
∙
The suggested number of repetitions is 8-10 for challenging weights and exercises.
∙
If you are using very light weight or bodyweight, you can complete as many as 18
repetitions depending on your current ability level.
Please refer to Video Gallery in the course for demonstrations of how to perform the muscle
exercises.
Sample:
Exercise
Muscle Worked
Dates
# of sets
# of reps
Resistance (Weight)
Squats
Quadriceps
8/3
3
8
20 lbs.
Date
s
Day 1
Day 2
Exercise
Muscle Worked
Dates
# of
sets
# of
reps
Resistance
(Weight)
Date
s
# of
sets
# of
reps
Resistance
(Weight)
Squats
Quadriceps
8/21
3
12
80 lbs
8/23
3
12
80 lbs
Push-ups
Pectoralis
8/22
3
12
20 lbs
8/24
3
12
20 lbs
Bridges
Hamstrings
8/25
3
12
80 lbs
8/27
3
12
80 lbs
Pull-ups
Latissimus
Dorsi
8/26
3
12
25 lbs
8/28
3
12
25 lbs
Calf
Raises
Gastrocnemius
8/29
3
12
60 lbs
8/31
3
12
60 lbs
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Chair Dip
Triceps
8/30
3
12
25 lbs
9/1
3
12
25 lbs
Curls
Biceps
9/2
3
12
20 lbs
9/4
3
12
20 lbs
Crunches
Abdominal
9/3
3
12
0 lbs
9/5
3
12
0 lbs
Muscular Strength and Endurance Reflection Questions:
1.
What change to your routine have you made since starting? How has it affected your workouts?
Answer:
Since starting, I have added more chair dips to my workout routine. It has affected my
workouts by increasing the muscle mass in my triceps.
1.
Search the internet for one positive and one negative example of health and fitness
advertisements. Reflect on each example by completing the chart below:
Web Address
Description
What is the ad
selling? What is the
message?
Advertisin
g
Technique
Explanation of
Impact
www.yoursite.net
This ad is selling
Medishakes and shows
a picture of the shake
with statistics
Scientific
Evidence
By stating that “7 out
of 10 doctors
recommend
MediShake for
optimum health,” this
ad convinces the
buyer that this
product is backed up
by scientific facts.
Positive Example
Gatorade ad
Shows video of
Pro-Bowl NFL player JJ
Watt drinking Gatorade
while doing football
drills
High profile
partnership
s
By showing a
high-profile and
prestigious player
like JJ Watt drink
Gatorade, it will
make consumers
want to drink it as
well because they
see their favorite
athlete drinking it
Negative Example
Nesquick Powder
This add is selling
nesquick powder
showing that it has “7
essential vitamins and
minerals” and “45%
sugar than the leading
chocolate syrup”
Scientific
evidence
By showing the
vitamins, minerals,
and “low sugar”, it
makes it seem as if it
is a healthy option
for parents to pick
for their kids.
Section 4: Physical Activity Log
Include all moderate and vigorous physical activity in the table below. You need at least
three
different
moderate to vigorous activities that add up to
420 minutes
. Activities need to add up to
420
minutes
without your warm-ups. Keep adding rows to show all of your activities. The first five rows
are completed as a sample only.
Date
Warm-up
Physical Activity
Activity Minutes without Warm-up
12/25
5-minute
jog
3-mile run
30 minutes
12/26
None or
NA
Mowing the lawn
45 minutes
12/27
Stretching
2-mile bike ride
30 minutes
12/28
Stretching
Horseback riding
2 hours
12/29
Stretching
Ice-skating
90 minutes
8/16
Resistance
bands
Lifting weights
100 min
8/17
Resistance
bands
Lifting weights
100 min
8/18
Resistance
bands
Lifting weights
100 min
8/20
Jog
around
court
Tennis match
2 hours (120 min)
8/21
TOTAL Activity Minutes →
Remember the 420-minute minimum
420 min
Physical Activity Reflection Questions:
1.
What was your favorite activity completed in this activity log? What muscles are used in this
activity, and what components of health-related fitness does it involve?
Answer: My favorite activity was my weights session on the 18th. It was a pull day, so I
was targeting my back and biceps, including muscles like the latissimus dorsi and short and
long heads of the bicep. A component I used was the pull-ups done in the chart for the
wellness plan and used it as a good way to stretch before my workout.
1.
Based on the total number of minutes, how do you feel about your level of activity? What
actions can you take to continue to improve your average daily movement?
Answer: I am happy with the exercise I do. However, something I can do is try and play
tennis more and involve more aerobic activities.
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