Personal Wellness Assessments

Wellness Activity Number 1: Assessing Your Carbohydrate and Protein Recommended Intake

Wellness Text, Chapter 6, page 225

Purpose: The purpose of this assessment is to figure out how many carbohydrates and proteins I am supposed to have on a daily basis.

Directions: Figure out caloric intake by looking at Table 6-8 on page 198, multiple my caloric intake of 3,000 calories by 0.45 to figure out my carbohydrate calories minimum which was 1350, multiple my caloric intake of 3,000 calories by 0.65 to figure out my carbohydrate calories maximum which was 1950, divide my minimum carbohydrate calories by 4 to figure out how many grams of carbohydrates I need minimum (1350/4=337.5 grams), divide my maximum carbohydrate calories by 4 to figure out how many grams of carbohydrates I need maximum (1950/4=487.5 grams), multiple my weight by 0.36 to figure out how many grams of protein is recommended for me (165 x 0.36=59.4 grams).

Assessment:

6-1

Concluding Paragraph/Reflection: My opinion of this assessment is that it is educational for students to know and realize how many carbohydrates and protein is recommended for them on a daily basis. I think this assessment was easy for me and should be easy for others to do. The practicality of this assessment is very practical because if someone understands how much carbohydrates and protein they’re supposed to have on a daily basis, then that can influence their health choices that they make in order to strive toward how much they need. I enjoyed that the assessment was so simple that there was no degree of difficulty involved with doing it and that it was able to inform me of what I should be eating/obtaining for carbohydrates and protein in a matter a minutes. I’d recommend everyone taking this assessment so they too can know and understand how much carbohydrates and protein they need on a daily basis.


Wellness Activity Number 2: Stress Style: Mind, Body, Mixed?

Wellness Text, Chapter 9, page 331

Purpose: The purpose of this assessment is to determine what type of stress you fall under the most and then the most helpful type of relaxer to can be used for that type of stress.

Directions: Read each type sensations that you could experience during a stressful situation, check all that apply, tally up each type of stress style and see which one if most prevalent, and then see what type of relaxer can help with that type of stress style.

Assessment:

9-3

Concluding Paragraph/Reflection: My opinion of this assessment was that it was fun to see what type of stress I mainly fell under when it comes to a stressful situation. I also thought is was interesting and informing to figure out what type of relaxer could potentially help with my type of stress. It turned out that I fell under the mind stress category more than the body stress and one relaxer that I saw in the book was vigorous exercise. I’d have to agree that I think vigorous exercise takes your mind off of stress and I’ve used this type of relaxer for almost all of my teenage and adult life. This assessment was easy to use and I think it provides others with a practical opinion of what type of relaxers can help depending on what type of stress you suffer from the most.


Wellness Activity Number 3: Do You Have a Drinking Problem?

Wellness Text, Chapter 11, page 391

Purpose: The purpose of this assessment is to identify if someone has a drinking problem by asking them to answer questions honestly that involve drinking.

Directions: Read each question concerning drinking and check all that apply.

Assessment:

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Concluding Paragraph/Reflection: My opinion of this assessment is that it is a good tool for someone to use if they believe or others believe they have a drinking problem. I personally do not have a drinking problem according to this assessment because none of the questions applied to me. Sadly however, I do know individuals who would qualify for the majority of these questions and might actually have a drinking problem and not realize it. The assessment was easy to take and answer honestly which I enjoyed. The practicality of this assessment is very practical and I believe it should be used if anyone is questioning whether or not they or someone they know has a drinking problem and doesn’t realize it. At the end of this assessment, if 4 or more questions applied to the individual that took that assessment, then they book said to “seek the guidance of a specialist in chemical dependency or seek help directly through Alcoholics Anonymous (AA) or a similar organization,” which I thought was extremely helpful if someone actually had 4 or more questions that applied to them.


Wellness Activity Number 4: Are You At Risk for Diabetes?

Wellness Text, Chapter 13, page 451

Purpose: The purpose of this assessment is to assess the risk that a person has for diabetes.

Directions: Read each question and check next to the answer “yes” or “no” and the more questions answered with a yes, the higher the probability one has for becoming diabetic.

Assessment:

13-3

Concluding Paragraph/Reflection: My opinion of this assessment is that it is a good self-assessment questionnaire to test whether or not an individual has certain risk factors that can attribute to becoming diabetic. The assessment was a easy assessment to do and complete which I liked. This assessment is very practical in terms of identifying who could be at potential risk for developing diabetes and it doesn’t require any special skills or knowledge to do. One of the things that I didn’t like about this assessment was that some of the questions could have been misinterpreted which could lead to someone answering them incorrectly. Overall, I’d still recommend this assessment to anyone that felt like they have risk factors for becoming diabetic or anyone that thinks someone they care about might have risk factors for becoming diabetic. This assessment could certainly provide someone with more information for their potential risk factors concerning diabetes with the expense of their time that it took to complete the assessment.


Wellness Activity Number 5: Assessing Muscular Strength and Endurance with Selected Calisthenic Exercises

Wellness Text, Chapter 4, page 145

Purpose: The purpose of this assessment is to discover an individuals muscular strength and endurance and compare it to physical standards.

Directions: Hang from a pull up bar fully extended with your hands shoulder width apart, pull your body up until your chin is above the bar, repeat until you cannot perform another chin up, then get into a push up position with your hands shoulder width apart, lower yourself to the ground until your chest makes contact with the ground, repeat until you cannot perform another push up without resting, and compare your scores with physical standards that the book provides.

Assessment:

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Concluding Paragraph/Reflection: My general opinion of this assessment is that it would be considered a difficult assessment by anyones standard because of the physical effort that an individual has to give in order to accurately assess their muscular strength and endurance. I enjoyed doing this assessment because I would consider myself physically active and would consider my muscular strength and endurance to be higher than average. The practicality of this assessment is easily visible to assess muscular strength and endurance. Although I would argue that the standard that the book gives for chin ups is not accurate because an average adult cannot perform 10-14 chin-ups in my opinion. I would argue that the average adult might be able to perform 1-3 chin-ups. I believe I did pretty well even though I think the book has inaccurate standards. For chin-ups, I was able to perform 10 according to the books standard and for push-ups, I was able to perform 51 according to the book’s standard without the use of another person’s fist underneath my chest. With those scores, I scored average among chin-ups and excellent among push-ups.


Wellness Activity Number 6: Self-Care Inventory

Wellness Text, Chapter 14, page 491

Purpose: The purpose of this assessment is to identify how much of a health consumer an individual is.

Directions: Read each statement, circle which response corresponds to each statement, and total the score to assess how well of a health consumer you are.

Assessment:

14-4

Concluding Paragraph/Reflection: My opinion of this assessment is that it is an interesting survey to take to in order to identify how much of a health consumer an individual is. I liked that each statement was very concise and easy to answer with little thought. The difficulty level of this assessment is low and doesn’t require any special skills. Something that I found to be interesting about this assessment was how low I scored about my level of health consumption. This struck me because I’ve always believed that I was an advocate when it came to health related topic and health consumption and I was disappointed in myself that my opinion of my health consumption turned out to be false.


Wellness Activity Number 7: Assessing Your Health Behaviors

Wellness Text, Chapter 1, page 35

Purpose: The purpose of this assessment is to list and visually be able to see and identify an individual’s good and bad health behaviors.

Directions:

  • List 15 health-promoting behaviors.
  • List 15 health-inhibiting behaviors.
  • Decide which health-inhibiting behavior you’d be able to change right now and write it down.

Assessment:

1-3 #2

Concluding Paragraph/Reflection: My opinion of this assessment is that it makes the individual think critically about their health behaviors and habits. I personally liked how it took me several minutes to truly think about what my health-promoting and health-inhibiting behaviors are. The practicality of this assessment is what I would consider, high practicality because everyone can always self reflect on their behaviors and should be able to come up with at least one health-inhibiting behavior that they can or hope to change in the future. The degree of difficulty in this assessment I would say is moderate because of the effort it takes to think about what health-promoting and health-inhibiting behaviors I currently engage in and which health-inhibiting behavior I’d be willing to change right now. I personally think that my responses were honest and reflected accurately on what I feel are my health-promoting and health-inhibiting behaviors are. I would argue that 15 health-promoting and health-inhibiting behaviors is a little much just because about half-way through both of the lists, I found myself having to put down things that I wouldn’t normally think about but I felt that I needed to fill in all 15 slots for the assessment. Overall, I liked the assessment and felt that I answered honestly with each list and what I would be able to change about one of my health-inhibiting behaviors  right now, which was the amount of sleep I normally get on a daily basis.


Wellness Activity Number 8: Shoulder Flexion Test

Wellness Text, Chapter 5, page 167

Purpose: The purpose of this assessment is to test how flexible an individual’s shoulder muscles are.

Directions:

  • Have a partner hold a measuring scale or place/tape a measure scale of at least 26 inches or above to the wall or door you will be facing while performing the assessment.
  • Lie flat down on your stomach with your chin touching the floor while your arms are fully extended with your hands holding a long and straight object (I used a straight mop).
  • With your chin still touching the floor, raise your arms while holding the long and straight object as high as you can while keeping your arms fully extended.
  • Have a partner measure in inches how high your arms reached.
  • Repeat this three times and record each trial.
  • Use the best trial as your final score and compare it to the standards listed on the bottom of the assessment activity.

Assessment:

5-2 #1

5-2 #2

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Concluding Paragraph/Reflection: My opinion of this assessment is that it is a interesting way to test mobility and general flexibility in an individual’s shoulders (referred to in health terms as your deltoids). I thought this assessment was interesting but I didn’t enjoy doing the assessment because I considered it slightly painful. This hints at the possibility of my shoulders being inflexible. According to this assessment my shoulder flexion is considered to be fair. I question the practicality of this assessment because I would consider the flexibility of my shoulders to be above average as I am able to perform olympic lifting movements that require a great deal of shoulder flexibility. The degree of difficulty I would consider this assessment to be would be easy or low. I would also add that it could cause other people pain in their shoulders as it did when I performed this assessment. I believe that my performance reflects the best I could have done but I am not satisfied with the classification or rating that I received. I doubt that most who receive a rating or score of “fair” are normally satisfied with their performance. Overall, I think the assessment is interesting but questionable as it pertains  to shoulder mobility/flexion.


Wellness Activity Number 9: Assessing Your Maximum Fat and Saturated Fat Intakes

Wellness Text, Chapter 6, page 227

Purpose: The purpose of this assessment is to teach an individual what their estimated maximum fat and saturated fat intake in grams is.

Directions:

  • Look back to assessment 6-1 to see your estimated caloric intake in calories.
  • Multiply the caloric intake (3,000) by .35 to figure out the amount of maximum fat calories (3,000 x .35 = 1,050).
  • Divide the amount of maximum fat calories (1,050) by 9 to determine the amount of maximum fat in grams (1,050 / 9 = 116.67).
  • Then to figure out the maximum saturated fat intake, you take your caloric intake (3,000) and multiple it by .10 to determine the maximum amount of saturated fat calories (3,000 x .10 = 300).
  • Divide your maximum amount of saturated fat calories by 9 to determine the maximum amount of saturated fat in grams (300 / 9 = 33.33).

Assessment:

6-2

Concluding Paragraph/Reflection: My opinion of this assessment is that it is a good tool for students to use in order to assess their maximum fat and saturated fat intake, along with assessing others. I liked how simple and easy this assessment was in order to learn and determine my maximum fat and saturated fat intake in terms of calories and grams. The practicality of this assessment is worth noting because without the practicality of this assessment, the assessment would mean nothing at all. It is very practical to be able to determine maximum fat and saturated fat intake because an individual that understands how much fat and saturated fat they should be or can be eating, will be able to make smarter and healthier choices to be able to maintain their diet. A personal reflection that I was able to come up with while taking this assessment was that I consume too much saturated fat in my diet. Now knowing what type of fat and how much fat I am able to consume in my diet, I can help make better future choices in the type of foods I eat and how much food I eat in order to strive to maintain my health.


Wellness Activity Number 10: Using BMI to Estimate Body-Weight Status and Calculate Desirable Body Weight

Wellness Text, Chapter 7, page 255

Purpose: The purpose of this assessment is to use the Body Mass Index or BMI to calculate an individual’s estimated body-weight status according to BMI standards and then be able to calculate how much weight they need to loss or gain in order to meet their own desirable body weight.

Directions:

  • Weigh yourself on a scale to calculate your current body weight.
  • Measure yourself and record your current height.
  • By using the nomogram in Table 7-5 in your book, you can calculate your BMI by lining up your height in inches and your weight. My BMI was 27 because I am 172 lbs. and I am 67 inches in height.
  • Then enter your desired BMI, whatever that may be. I entered 24 because that’s the highest BMI that is considered healthy weight with my height in inches.
  • Now after you select or determine what your desired BMI is, you align your desired BMI to your height in order to find out your desired body weight.
  • Take your current body weight and subtract your desired body weight in order to calculate the amount of weight you need to lose or gain to meet your desired weight. My current weight is 172 lbs. – 153 lbs. (because it’s the highest weight that BMI standards qualify as healthy weight according to my height) = 19 lbs. So in order to meet the standards that BMI qualify as a healthy weight according to my height of 67 inches, I’d have to lose 19 lbs.

Assessment:

7-1

Concluding Paragraph/Reflection: My opinion of this assessment is that Body Mass Index (BMI) may be able to calculate body-weight status among child or individuals with little to no muscle mass but in my case, BMI doesn’t reflect an accurate body-weight status. According to this assessment, people calculate their body-weight status and desirable body-weight status according to BMI standards and I feel that this is a ineffective way to determine if an individual needs to lose or gain weight in order to be at a healthy weight. I understand that this is just one way to measure or view an individuals weight but I still disliked this assessment because of how ridiculous the calculations came out to be with my height and weight. The practicality of this assessment is very limited because not all individuals are going to be able to use the BMI standards and measure their healthy weight accurately. The degree of difficulty is low because the only thing this assessment requires an individual to do is simply identify their height and weight and match it to the BMI measurement in Table 7-5 in the book. Overall, I was disappointed with the assessment because I feel that it failed to do what it was supposed to do, not because the assessment had a particular flaw but because the BMI standards I believe as flawed. I say this because according to BMI standards, I am supposed to 153 lbs. because my height is 67 inches. This means that I’d have to lose 19 pounds in order to be considered at a healthy body-weight because I current weight at 172 lbs. I’m not arguing that I don’t need to lose a pound or two to be considered at a healthy body-weight, but I know for sure that I don’t need to lose anywhere close to 19 lbs. in order to do so.