Reflection: 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- keep improving and making my results better, cut out the excessive carbs and sugars completely, and continue my healthy eating regimen.

2. Social- be more open to meeting new people through my friends.

3. Emotional- to not stress about everything and start looking at the positive side of every situation

4. Academic- stay on pace and make sure I understand everything before moving on.

Goal Reflection Question:

Describe the progress you are making toward each of your goals, and include any setbacks or struggles

you are having.
I’am making progress with all my goals and I’m happy about that. I’ve met a new set friends already I’m doing good with eating habits also.

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 12.03 11.85 11.81
Body Mass Index 20.25 20.10 20.04
Aerobic Capacity 39.96 40.33 40.82
Curl-ups 9 15 20
Push-ups 7 12 15
Trunk Lift 7 8 9
Sit and Reach 10 11 11

Fitness Assessment Reflection Questions:
Explain the effects of exercises on your health-related components of fitness since beginning this course. My exercises have helped my results get better when comparing them to lesson 1.03 baseline results and I think by module 3 they will all around where I want them to be.

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
_________ Date #2
___________ Date #3
____________
Flexibility Exercises Muscle Stretched # of Repetitions Time # of Repetitions Time # of Repetitions Time
Lying Quad Stretch Quadriceps 5 2min 6 2min 6 2min
Modified Hurdler's Stretch Hamstrings 4 2min 6 3min 8 4min
Upper Back & Torso Stretch Trapezius 15 15sec 30 30sec 50 45sec
Calf Stretch Gastrocnemius 4
2min 8 4min 4 2min
Lower Back Stretch Latisimus Dorsi 5 3min 5 3min 5 3min
Chest/Bicep Stretch Pectoralis/Biceps 6 2min 8 3min 10 4min
Shoulder/Tricep Stretch Triceps/Deltoids 10 40sec 15 1min 25 2min
Lying Abdominal Stretch Abdominal 4 1min 5 2min 5 2min

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 got easier because I got more used to doing them and did start noticing and feeling the exact muscles that was being used at the time.

Section 4: Muscular Strength and Endurance Log
Date #1:
__________ Date #2:
___________ Date #3:
____________
Exercise Muscle Worked # of sets # of reps Resistance # of sets # of reps Resistance # of sets # of reps Resistance
Quadriceps 1 5 1 10 1 15
Pectoralis 1 4 1 8 1 12
Hamstrings 1 4 1 6 1 8
Latisimus Dorsi 1 2 1 4 1 6
Gastrocnemius 1 2 1 4 1 6
Triceps 1 10 1 15 1 20
Trapezius 1 8 1 16 1 24
Biceps 1 4 1 8 1 12
Deltoids 1 4 1 8 1 12
Abdominal 1 6 1 8 1 10
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. Based on my workout think my strongest muscles are my legs. My weakest would be my arms

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

11/23/16 Running In place Run 95

11/24/16 Knee highs Tennis 70

11/25/16 Lunges Run 60

11/26/16 Jumping jacks Biking 45

11/27/16 Knee highs Swimming 75

11/28/16 Stretched yoga 60

11/29/16 Run in place Leg workout 30

11/30/16 Stretched Stomach workout 50

Physical Activity Reflection Questions:

Explain how using training principles in your workouts impacts your skill-related fitness?

Training principles in workouts help you get better and better and prepared for your skill related fitness of

choice
Describe an activity you completed and identify at least one element of skill-related fitness that is important to being successful in the activity. Tennis, a skill element needed to have is focus and agility.

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 15,656 16,246
% Toward My Goal This Week 98% 98%
Total Moves This Week 78,281 81,233

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 been trying to move my entire body more all the time even in spare time. I don’t have a certain number but I want to be at but , as long as it improves I’m satisfied.