1.1 my health and wellness...
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1.1 My Health and Wellness Assessment
Directions
1. Complete the Health and Wellness Assessment on the following pages.
2. For each question, write the number (1 to 5) that corresponds to your response to each question in the Health and Wellness Assessment.
3. Calculate your scores for the six wellness categories (e.g., Emotional Health, Fitness and Body Care, etc.).
4. List two aspects of your personal health with which you are the most pleased and explain your reasoning.
5. List two aspects of your personal health with which you are the least pleased and explain your reasoning.
6. List three questions in the Health and Wellness Assessment that interested you and explain your reasons.
7. Indicate one or more aspects of your personal health that you would like to change and explain your reasons. Consider doing a Health Behavior Change project as a way to make a positive health change in your life.
8. Identify factors that prevent you from accomplishing your health goals.
CHAPTER 1
Copyright © Jones & Bartlett Learning 2016 1.1 My Health and Wellness Assessment 581
Health and Wellness AssessmentComplete the following health and wellness inventory to gauge your present degree of wellness. For each of the questions, write one of the following numbers:
5 if the statement is ALWAYS true
4 if the statement is FREQUENTLY true
3 if the statement is OCCASIONALLY true
2 if the statement is SELDOM true
1 if the statement is NEVER true
1. I am able to identify the situations and factors that overstress me.
2. I eat only when I am hungry.
3. I don’t take tranquilizers or other drugs to relax.
4. I support efforts in my community to reduce environmental pollution.
5. I avoid buying foods with added sugar.
6. I rarely have problems concentrating on what I’m doing because of worrying about other things.
7. My employer (school) takes measures to ensure that my work (learning) environment is safe.
8. I try not to use medications when I feel unwell.
9. I am able to identify certain bodily responses and illnesses as my reactions to stress.
10. I consider the necessity of diagnostic x-rays and other scanning tests.
11. I try to change personal habits that are risk factors for heart disease, cancer, and other lifestyle diseases.
12. I avoid taking sleeping pills to help me sleep.
13. I try not to eat foods with refined sugar or high fructose corn syrup as ingredients.
14. I accomplish goals I set for myself.
15. I stretch or bend for several minutes each day to keep my body flexible.
16. I support immunization of all children for common childhood diseases.
17. I try to prevent friends from driving after they drink alcohol.
18. I minimize my salt intake.
19. I don’t mind when other people and situations make me wait or lose time.
20. I climb four or fewer flights of stairs rather than take the elevator.
21. I eat fresh fruits and vegetables several times a week (or daily).
22. I use dental floss at least once a day.
23. I read product labels on foods to determine if the ingredients are not harmful to health.
24. I try to maintain a normal body weight.
25. I record my feelings and thoughts in a journal or diary.
26. I have no difficulty falling asleep.
27. I engage in some form of movement at least three times a week.
28. I take time each day to quiet my mind and relax.
29. I want to make and sustain close friendships and intimate relationships.
30. I obtain an adequate daily supply of vitamins from my food or vitamin supplements.
31. I rarely have tension or migraine headaches or pain in the neck or shoulders.
32. I wear a safety belt when driving or when I am a passenger in the front seat.
33. I am aware of the emotional and situational factors that lead me to overeat.
34. I avoid driving my car after drinking any alcohol.
35. I am aware of the side effects of the medicines I take.
36. I am able to accept feelings of sadness, depression, and anxiety, realizing that they are almost always transient.
37. I would seek several additional professional opinions if my doctor recommended surgery for me.
582 Student Workbook Copyright © Jones & Bartlett Learning 2016
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38. I agree that nonsmokers should not have to breathe the smoke from cigarettes in public places.
39. I think that pregnant women who smoke should stop in order to prevent harm to the developing fetus.
40. I feel I get enough sleep.
41. I ask my doctor why a certain medication is being prescribed and inquire about alternatives.
42. I am aware of the calories expended in my daily activities.
43. I am willing to give priority to my own needs for time and psychological space by saying “no” to others’ requests of me.
44. I walk instead of drive whenever feasible.
45. I eat a breakfast that contains about one-third of my daily need for calories, proteins, and vitamins.
46. I prohibit smoking in my home.
47. I remember and think about my dreams.
48. I seek medical attention only when I have symptoms or feel that some (potential) condition needs checking, rather than have routine yearly checkups.
49. I endeavor to make my home accident-free.
50. I ask my doctor to explain the diagnosis of my problem until I understand all that I care to.
51. I try to include fiber or roughage (whole grains, fresh fruits, vegetables, or bran) in my daily diet.
52. I can deal with my emotional problems without alcohol or other mood-altering drugs.
53. I check the calorie content of the packaged foods that I eat.
54. I require children riding in my car to be in infant seats or in child safety seats.
55. I try to associate with people who have a positive attitude about life.
56. I try not to eat snacks of candy, pastries, and other “junk” foods.
57. I avoid people who are “down” all the time and who bring down those around them.
58. I am aware of the calorie content of the foods I eat.
59. I brush my teeth after meals.
60. ( for women only) I regularly examine my breasts for any signs of cancer. ( for men only) I am aware of the signs of testicular cancer.
How to ScoreWrite the numbers you’ve entered next to the question number in the columns below and total your score for each category. Then use the wellness status key to determine your degree of wellness for each category.
Emotional HealthFitness and Body Care Environmental Health Stress Nutrition
Medical Self-Responsibility
6 _____ 15 _____ 4 _____ 1 _____ 2 _____ 8 _____
12 _____ 20 _____ 7 _____ 3 _____ 5 _____ 10 _____
25 _____ 22 _____ 17 _____ 9 _____ 13 _____ 11 _____
26 _____ 24 _____ 32 _____ 14 _____ 18 _____ 16 _____
36 _____ 27 _____ 34 _____ 19 _____ 21 _____ 35 _____
40 _____ 33 _____ 38 _____ 28 _____ 23 _____ 37 _____
47 _____ 42 _____ 39 _____ 29 _____ 30 _____ 41 _____
52 _____ 44 _____ 46 _____ 31 _____ 45 _____ 48 _____
55 _____ 58 _____ 49 _____ 43 _____ 51 _____ 50 _____
57 _____ 59 _____ 54 _____ 53 _____ 56 _____ 60 _____
Total _____ Total _____ Total _____ Total _____ Total _____ Total _____
My Wellness StatusTo access your status in each of the six categories, compare your total score in each column to the following key: 0–34, need improvement; 35–44, good; 45–50, excellent.
Copyright © Jones & Bartlett Learning 2016 Health and Wellness Assessment 583
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1.2 Health Issues Affecting My Academic Performance
Directions
1. Use the chart below to indicate how much each health issue affects you.
Affects My Academic Performance
Health Issue Rarely/not at all Sometimes Frequently
Stress _____ _____ _____
Cold/flu/sore throat _____ _____ _____
Sleep difficulties _____ _____ _____
Concern about family/friend _____ _____ _____
Relationship difficulties _____ _____ _____
Depression/anxiety _____ _____ _____
Internet use/games _____ _____ _____
Sinus infection _____ _____ _____
Death of friend/family _____ _____ _____
Alcohol use _____ _____ _____
2. For any frequent health issue, describe how it affects your academic performance and offer strategies for lessening the frequency with which the issue occurs.
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1.3 My Definition of Health
DirectionsWrite a one-paragraph response to these questions:
• Whatisyourpersonaldefinitionofhealth?
• HowdoesyourdefinitioncomparetotheWorldHealthOrganization’sdefinitionofhealth(Chapter1)?
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1.4 My Health BehaviorsHealth is a precious gift that you give yourself by living meaningfully and in harmony with your inner self and all that surrounds you. Researchers have found that the personal behaviors listed in the table below contribute to health.
Directions
1. List the behaviors in the table that are regular aspects of your life.
2. Identify one behavior that you would like to be part of your life right now and explain your reasoning. Consider doing a Health Behavior Change project (see workbook Exercise 1.6) to in-tegrate one of these health behaviors into your life.
The Breslow Study The Ornish StudyNo smoking No smoking
7–8 hours of sleep per night No more than 10% of daily calories from fat
Body weight not less than 10% and not more than 30% of recommended for height and body frame
Daily meditation
Regular exercise Daily exercise
Eating breakfast regularly Vegetarian diet
Little between-meal snacking Daily yoga
Little or no alcohol consumption (1–2 drinks per day) Support group meetings twice a week
Data in column 1 are adapted from Breslow, L.,& Enstrom, J. E. (1980). Persistence of health habits and their relationship to mortality. Preventive Medicine, 9, 469–483; Camacho, T. C., & Wiley, J. A. (1983). Health practices, social networks, and change in physical health. In L. Berkman & L. Breslow, eds., Health and ways of living: The Alameda County Study. New York: Oxford University Press. Data in column 2 are adapted from Ornish, D., et al. (1998). Intensive lifestyle changes for reversal of coronary heart disease. Journal of the American Medical Association, 280, 2001–2007.
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1.5 My Personal Vital StatisticsEnter the appropriate data about yourself. Date it and keep it for your personal records.
Height in inches (without shoes): ___________
Weight in pounds (with clothes): ___________
Highestadultweight:___________pounds.Atwhatage?___________
Lowestadultweight:___________pounds.Atwhatage?___________
Recommended weight for height (see text, Chapter 5): ___________
Body mass index (see text, Chapter 5): ___________
Resting heart rate (pulse): ___________ beats per minute (see Exercise 7.1)
Blood pressure: Systolic (top number): ___________ Diastolic (bottom number): ___________
Blood type: A _____ B _____ 0 _____ AB _____ Rh– _____ Rh+ _____
Total blood cholesterol: ___________ LDL cholesterol: ___________ HDL cholesterol: ___________
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1.6 Health Behavior Change ProjectDesign, carry out, and evaluate a project for changing a personal health behavior (e.g., stop smoking, learn a relaxation method, alter diet, begin an exercise plan).
The Health Behavior Change project has five steps:
Step 1. Project Declaration: You state what you want to do. Address the following:
1. The reasons for your choice
2. What you hope to learn or achieve and why
3. Any prior experiences that are similar
4. Your start and stop dates
5. The ways you will determine progress
Step 2. Research: You find four resources that provide information about your proposed Health BehaviorChangeproject.Consultbooks,magazines,theInternet,orpersonaladvisorstodeter-mine a way(s) to accomplish your goal(s). Because research in the health field is extensive, find resources that are no older than five years. For each of the four resources report the following:
• The title
• The author or writer
• Thesource:nameofmagazine,producerofvideo,affiliationofprofessionalexpert,Internetaddress
• Date of publication and pages on which the information appears
Step 3. Project Plan: You develop and describe a plan for carrying out your Health Behavior Change project. Describe what you plan to do for your Health Behavior Change project and the ways you will determine progress.
Step 4. Project Activity: You carry out your project for three weeks. Choose a start date. Keep a di-ary/journal of your activity. Note obstacles that get in the way of progress. At the end of each week,writeaprogressreportthatsummarizesthatweek’sexperience,includingobstaclesyouencounter.
Step 5. Assessment: You write an evaluation of your experience by:
• Summarizingyourprojectplanandthehealthprinciplesitrepresented
• Describing the experience of trying to accomplish your goal(s)
• Listing at least two things about your topic that you learned
• Describing what doing the project helped you learn about yourself
• Describing what you learned about how to change a health behavior
• Stating whether the project was worthwhile and why
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