Module Four 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 1-5. After completing all sections, submit this file as your Module Four Wellness Plan assignment.
Section 1: Goals
If you have already created goals for your wellness plan, please copy and paste them from your Module 1 Wellness Plan into the space below.
If you have not created your personal health goals yet, please refer to the samples to create your wellness goals.
Sample Goals:

1. Physical—I will walk non-stop for at least 30 minutes five days a week over the next three weeks.
2. Social—I will join a club at school before this week ends, and I will attend all meetings this semester.
3. Emotional—I will journal every evening for the next two weeks as a way to reduce stress and anxiety.
4. Academic—I will work with a study partner once a week for at least a month to help improve my geometry grade.

Section 1: Your Goals

1. Physical—
2. Social—
3. Emotional—
4. Academic—

Section 2: Fitness Assessments
Complete the following on the chart below:
Complete column B. Use your current results from the Module 4 Wellness Plan Fitness Assessments.

Column A Column B
Activity Module 4
Wellness Plan Results
Mile Run/Walk
Body Mass Index
Aerobic Capacity
Curl-ups
Push-ups
Trunk Lift
Sit and Reach

Fitness Assessment Reflection Questions:
What areas of these fitness assessments are you hoping to see the most improvement in over the next few weeks? What specific actions will you take to help improve in these areas?


Section 3: 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 stretching exercises.
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
Lying Quad Stretch Quadriceps
Modified Hurdler's Stretch Hamstrings
Upper Back & Torso Stretch Trapezius
Calf Stretch Gastrocnemius
Lower Back Stretch Latissimus Dorsi
Chest/ Bicep Stretch Pectoralis/ Biceps
Shoulder/ Tricep Stretch Trapezius/ Deltoids
Lying Abdominal Stretch Abdominal

Flexibility Reflection Questions:
Explain how the stretches become easier each time that you perform them. How do these stretches affect your muscles during physical activities completed after stretching?



Section 4: Muscular Strength and Endurance Log
Complete the chart below. Remember:
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