Chapter 1 Wellness and Fitness for Life 25 Name Date Section Assessment Activity 1-1 Lifestyle Assessment Inventory Directions: Wellness involves a variety of components that work together to build the total concept. Following are some questions concerning the different aspects of wellness. Using the scale, respond to each question by circling the number that best represents you at this time. At the end of each section, add up your response numbers and transfer the total to the appropriate section in the Wellness Assessment Summary. Save your results. Your instructor may ask you to complete this assessment again toward the end of the semester. 10 Yes/almost always (at least 90 percent of the time) 7 Very often (more than 50 percent but less than 90 percent of the time) 5 Sometimes (about 50 percent of the time) 3 Occasionally (less than 50 percent of the time but more than 10 percent of the time) 1 No/almost never (less than 10 percent of the time) Physical Assessment 1. I get at least 30 minutes of 10 7 5 3 1 moderately intense physical activity most days of the week. 2. When participating in physical 10 7 5 3 1 activities, I include stretching and fl exibility exercises. 3. When driving or riding (in a 10 7 5 3 1 vehicle), I wear a seat belt. 4. I engage in resistance-type 10 7 5 3 1 exercises at least two times per week. 5. My physical fi tness level is 10 7 5 3 1 excellent for my age. 6. My body composition is 10 7 5 3 1 appropriate for my gender (men, 10 to 18 percent body fat; women 17 to 25 percent). 7. I have appropriate medical 10 7 5 3 1 checkups regularly and am able to talk to my doctor and ask questions that concern me. 8. I keep my immunizations 10 7 5 3 1 up-to-date. 9. When operating a vehicle, I 10 7 5 3 1 avoid talking on a cell phone. 10. I get 7 9 hours of sleep 10 7 5 3 1 each night. Physical assessment score
26 Wellness Concepts and Applications Alcohol and Other Drugs Assessment 1. I avoid smoking. 10 7 5 3 1 2. I avoid using smokeless tobacco 10 7 5 3 1 products. 3. I avoid drinking alcohol or 10 7 5 3 1 restrict my consumption to two to two drinks or fewer per day. 4. I avoid drinking alcohol to the 10 7 5 3 1 point of intoxication. 5. I do not drive when drinking 10 7 5 3 1 alcoholic beverages or taking medicines that make me sleepy. 6. I avoid using mood-altering 10 7 5 3 1 substances. 7. I follow directions when taking 10 7 5 3 1 medications. 8. I thoroughly read labels before 10 7 5 3 1 taking a nonprescription drug. 9. I ask about warnings and side 10 7 5 3 1 effects of prescription drugs before taking them. 10. I keep in my wallet or purse a 10 7 5 3 1 record of drugs to which I am allergic. Alcohol and other drugs assessment score Nutritional Assessment 1. I eat at least 2½ cups of vegetables 10 7 5 3 1 and 2 cups of fruits each day. 2. My daily diet includes at least 10 7 5 3 1 3 ounces of whole-grain products each day. 3. My daily intake of dairy products 10 7 5 3 1 is 3 cups of fat-free or low-fat milk or milk equivalents. 4. My daily intake of meats is limited 10 7 5 3 1 to low-fat or lean selections that are baked, boiled, or grilled. 5. I make a conscious effort to 10 7 5 3 1 choose or prepare foods low in saturated fat. 6. When purchasing a food item, 10 7 5 3 1 I read the labels to identify foods high in salt, hidden sugars, tropical oils, and saturated fat. 7. I avoid adding salt to my food 10 7 5 3 1 without fi rst tasting my food. 8. I avoid eating unless I m hungry. 10 7 5 3 1 9. I stop eating before feeling completely full. 10 7 5 3 1 10. I avoid binge eating. 10 7 5 3 1 Nutritional assessment score
Chapter 1 Wellness and Fitness for Life 27 Social Wellness Assessment 1. I have at least one person in 10 7 5 3 1 whom I can confi de. 2. I have a good relationship with 10 7 5 3 1 my family. 3. I have friends at work or school 10 7 5 3 1 from whom I gain support and with whom I talk regularly. 4. I am involved in school activities. 10 7 5 3 1 5. I am involved in my community. 10 7 5 3 1 6. I do something for fun and just 10 7 5 3 1 for myself at least once a week. 7. I am able to develop close, 10 7 5 3 1 intimate relationships. 8. I engage in activities that 10 7 5 3 1 contribute to the environment. 9. I am interested in the views, 10 7 5 3 1 opinions, activities, and accomplishments of others. 10. I provide social support to others. 10 7 5 3 1 Social wellness assessment score Spiritual Wellness Assessment 1. I know my values and beliefs. 10 7 5 3 1 2. I live by my convictions. 10 7 5 3 1 3. My life has meaning and 10 7 5 3 1 direction. 4. I derive strength from my 10 7 5 3 1 spiritual life daily. 5. I have life goals that I strive to 10 7 5 3 1 achieve every day. 6. I view life as a learning experience 10 7 5 3 1 and look forward to the future. 7. I have a sense of peace about 10 7 5 3 1 my life. 8. I am tolerant of the values and 10 7 5 3 1 beliefs of others. 9. I am satisfi ed with the degree to 10 7 5 3 1 which my activities are consistent with my values. 10. Personal refl ection is an important 10 7 5 3 1 part of my life. Emotional Wellness Assessment Spiritual wellness assessment score 1. I feel positive about myself and 10 7 5 3 1 my life. 2. I am able to be the person I 10 7 5 3 1 choose to be.
28 Wellness Concepts and Applications 3. I am satisfi ed that I am performing 10 7 5 3 1 to the best of my ability. 4. I can cope with life s ups and 10 7 5 3 1 downs effectively and in a healthy manner. 5. I am nonjudgmental in my 10 7 5 3 1 approach to others. 6. I feel there is an appropriate 10 7 5 3 1 amount of excitement in my life. 7. When I make mistakes, I learn 10 7 5 3 1 from them. 8. I can say no without feeling guilty. 10 7 5 3 1 9. I fi nd it easy to laugh. 10 7 5 3 1 10. I avoid blaming others for my 10 7 5 3 1 failures or problems. Emotional wellness assessment score Stress Control Assessment 1. I am easily distracted. 1 3 5 7 10 2. I tend to be nervous and 1 3 5 7 10 impatient. 3. I prepare ahead of time for events 10 7 5 3 1 or situations that cause stress. 4. I schedule enough time to 10 7 5 3 1 accomplish what I need to do. 5. I set realistic goals for myself. 10 7 5 3 1 6. I can express my feelings of anger. 10 7 5 3 1 7. I avoid putting off important 10 7 5 3 1 tasks to the last minute. 8. I participate in activities that 10 7 5 3 1 provide relief from stress. 9. When working under pressure, 10 7 5 3 1 I stay calm and patient. 10. I can make decisions with a 10 7 5 3 1 minimum of stress and worry. Intellectual Wellness Assessment Stress control assessment score 1. I believe my education is 10 7 5 3 1 preparing me for what I would like to accomplish in life. 2. I am interested in learning just 10 7 5 3 1 for the sake of learning. 3. I like to be aware of current 10 7 5 3 1 social and political issues. 4. I have interests other than those 10 7 5 3 1 directly related to my vocation. 5. I am able to apply what I know 10 7 5 3 1 to real-life situations. 6. I am interested in the viewpoint 10 7 5 3 1 of others, even if it is very different from my own.
Chapter 1 Wellness and Fitness for Life 29 7. I seek advice when I am uncertain 10 7 5 3 1 or uncomfortable with a recommended health or medical treatment. 8. I ask about the risks and benefi ts 10 7 5 3 1 of a medical test before its use. 9. When seeking medical care, I 10 7 5 3 1 plan ahead how to describe my problem and what questions I should ask. 10. I keep abreast of the latest trends 10 7 5 3 1 and information regarding health matters. Occupational Wellness Assessment Intellectual wellness assessment score 1. I am aware of my skills, strengths, 10 7 5 3 1 and weaknesses as they relate to possible occupational choices. 2. I have a good work ethic at school, 10 7 5 3 1 home, and work. 3. I look for opportunities to learn 10 7 5 3 1 about careers that may be of interest to me. 4. I am aware of the demands that 10 7 5 3 1 future occupational choices may make on my personal life. 5. I am aware of the demands that 10 7 5 3 1 future occupational choices may make on my family life. 6. I try hard to connect academics 10 7 5 3 1 to the needs and demands of occupational choices. 7. I view occupational choices as 10 7 5 3 1 a source of personal growth and fulfi llment. 8. I consider money the only 1 3 5 7 10 criterion for choosing a career. 9. I am aware of the need for 10 7 5 3 1 continuing education in various careers of interest to me. 10. I am willing to spend extra 10 7 5 3 1 personal time acquiring skills and knowledge required for occupational success. Environmental Wellness Assessment Occupational wellness assessment score 1. I try to conserve energy by 10 7 5 3 1 turning off lights and electrical appliances when they are not being used. 2. I repair or report leaking faucets. 10 7 5 3 1
30 Wellness Concepts and Applications 3. I avoid littering. 10 7 5 3 1 4. I avoid disposing of toxic 10 7 5 3 1 chemicals or petroleum products illegally. 5. I look for recycled materials 10 7 5 3 1 when purchasing products. 6. I store toxic chemicals in their 10 7 5 3 1 original containers and out of the reach of small children. 7. I make sure that smoke detectors 10 7 5 3 1 are in use and working properly. 8. I make sure that carbon 10 7 5 3 1 monoxide detectors are in use and working properly. 9. I check for or inquire about radon 10 7 5 3 1 concentrations when moving into a new house or apartment. 10. I wash my hands with soap for 10 7 5 3 1 at least 10 seconds after using the bathroom. Wellness Assessment Summary Transfer the total score for each section to the following spaces. Add the scores and divide by 10 to determine your average wellness score. Physical assessment Alcohol and other drugs assessment Nutritional assessment Social wellness assessment Spiritual wellness assessment Emotional wellness assessment Stress control assessment Intellectual wellness assessment Occupational wellness assessment Environmental wellness assessment Total Average wellness score (Divide total score by 10) 90 100 Excellent. You are engaging in behaviors and attitudes that can significantly contribute to a healthy lifestyle and a higher quality of life. If you scored in this range, you are an example to many. 75 89 Good. You engage in many health-promoting attitudes and behaviors that should contribute to Follow-Up Environmental wellness assessment score Complete the following statements: In completing this wellness assessment, 1. I was surprised to learn that I good health and a more satisfying quality of life. However, there are some areas that could use some upgrading to provide optimal benefits. If you are at this level, you are showing how much you care about yourself and your life. 65 74 Average. You are typical of the average American who tends to act without considering the consequences of behaviors. Now is the time to consider your lifestyle and the ramifications it is having on you now and will have in the future. Maybe there are some positive actions that you could consider taking to improve your quality of life. 45 64 Below average. Perhaps you lack current information about behaviors and attitudes that can enhance your health and quality of life. Now is the time to begin to learn about positive changes that can improve your life. 0 44 Needs improvement. It s good that you are concerned enough about your health to take this test, but indications are that your behaviors and attitudes may be having detrimental effects on your health. You can easily begin to take action now to improve your prospects for the future. 2. I was disappointed that 3. I have learned that the concept of wellness
Chapter 1 Wellness and Fitness for Life 31 Name Date Section Assessment Activity 1-2 Health Locus of Control Locus of control is an important component of individual wellness. This activity will assist you in identifying your locus of control and its ability to affect your health. This rating scale is an adaptation of the Multidimensional Health Locus of Control Scales. The test is composed of three subscales: 1. The Internal Health Locus of Control Scale (I) measures whether you feel that you have control over your health. 2. The Powerful Others Health Locus of Control Scale (P) measures whether you feel that powerful individuals, such as physicians or other health professionals, control your health. 3. The Chance Health Locus of Control Scale (C) measures whether you feel your health is due to luck, fate, or chance. Directions: For each answer, choose a number from 1 to 5 that best describes your feelings. 5 Strongly agree 4 Agree 3 Neither agree nor disagree 2 Disagree 1 Strongly disagree Subscale 1: Internal Health Locus of Control (I) If I get sick, my behavior determines how soon I get well. I am in control of my health. When I get sick, I am to blame. If I take care of myself, I can avoid illness. If I take the right actions, I can stay healthy. Total Subscale 2: Powerful Others Health Locus of Control (P) Having regular contact with my physician is the best way for me to avoid illness. Whenever I don t feel well, I should consult a medically trained professional. My family has a lot to do with my becoming sick or staying healthy. Health professionals control my health. When I recover from an illness, it s usually because other people, such as doctors, nurses, family, and friends, have been taking good care of me. Regarding my health, I can do only what my doctor tells me to do. Total Subscale 3: Chance Health Locus of Control (C) No matter what I do, if I am going to get sick, I will get sick. Most things that affect my health happen to me accidentally. Luck plays a big part in determining how soon I will recover from an illness. My good health is largely a matter of good fortune. No matter what I do, I am likely to get sick. If it is meant to be, I will stay healthy. Total To obtain your score for each subscale, add the numbers you chose. 1. A score of 23 to 30 on any subscale means you have a strong inclination toward that subscale. For example, a high C score indicates you hold strong beliefs that your health is a matter of chance. 2. A score of 15 to 22 means you are moderate on that subscale. For example, a moderate P score indicates you have moderate belief that your health is due to powerful others. 3. A score of 6 to 14 means you are low on that subscale. For example, a low I score means you generally do not believe that you control your health.
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Chapter 1 Wellness and Fitness for Life 33 Name Date Section Assessment Activity 1-3 Assessing Your Health Behaviors Before planning a lifestyle-change program, you should take an inventory of your health behaviors. This reveals important information about your lifestyle and should also help identify areas in need of improvement. Directions: In this assessment, you are asked to make two lists. In the left column, list the things you do to maintain or improve your level of health. These are your health-promoting behaviors. In the right column, list the things you do that may be detrimental to your health. These are your health-inhibiting behaviors. Try to be specific. Include the things that affect your mental, emotional, social, spiritual, and physical health. If you have a difficult time thinking of specific activities, you can refer to Assessment Activity 1-1. 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. 13. 14. 15. Health-Promoting Behaviors 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. 13. 14. 15. Health-Inhibiting Behaviors Which health-inhibiting behavior would you be willing to change right now?
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