Health and Wellness - Essayabode

27 Oct Health and Wellness

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FIT 1115 – Health and Wellness

Wellness Profile – 5%

Name:___________________________

Program:_________________________

Date Submitted:___________________

Mark: /40

Part 1 – Complete the following worksheets to get a better understanding of your level of wellness.

Lab 1.1 – Your Wellness Profile

Lab 1.2 – Lifestyle Evaluation

Lab 2.2 – Overcoming Barriers to Being Active

Part 2 – Program Specific Questions

Marking Rubric – This rubric will be used to mark Part 1 and Part 2

SCORE

Inadequate

Needs Improvement

Meets Expectations

Exceeds Expectations

Total

Content

Responses lack detail. Little effort has been given to completing assignment. Directions not followed. Responses are not appropriate and lack detail. Directions are poorly followed. No, or very few, examples are given. Responses are appropriate. Answers have been thought out and provide detail. Examples are given, but lack detail/relevance/etc.

Responses are accurate and appropriate. Specific, relevant examples are given. Student has exceeded expectations

SCORE

Inadequate

Needs Improvement

Meets Expectations

Exceeds Expectations

Completeness

Sections have been left blank.

Answers have little detail. ie. One-word. Questions are answered in full sentences. Questions have been answered in a good level of detail.

Mechanics Multiple spelling/grammar errors. Some spellings/grammar errors. No spelling or grammatical errors.

Total Points: /10

Lab 1.1 /10

Lab 1.2 /10

Lab 2.2 /10

Part 2 /10

TOTAL /40

Part 1

Lab 1.1 Your Wellness Profile

Consider how your lifestyle, attitudes, and characteristics relate to each of the seven dimensions of wellness. Fill in your strengths for each dimension (examples of strengths are listed with each dimension and in the chart provided).

1. Physical Wellness: To maintain overall physical health and engage in appropriate physical activity. (ie. Stamina, strength, flexibility, healthy body composition)

2. Intellectual Wellness: To pursue and retain knowledge, think critically about issues, make sound decisions, identify problems, and find solutions. (ie. Common sense, creativity, curiosity)

3. Spiritual Wellness: To develop a set of beliefs, principles, or values that give meaning or purpose to one’s life; to develop faith in something beyond oneself. (ie. Religious faith, service to others)

4. Emotional Wellness: To have a positive self-concept, deal constructively with your feelings, and develop positive qualities. (ie. Optimism, trust, self-confidence, determination).

5. Interpersonal/Social Wellness: To develop and maintain meaningful relationships with a network of friends and family members, and to contribute to your community. (ie. Friendly, good-natured, compassionate, supportive, good listener).

6. Environmental Wellness: To protect yourself from environmental hazards and to minimize the negative impact of your behaviour on the environment (ie. Carpooling, recycling)

7. Financial Wellness: To have the ability to live within your means, staying out of depth, understanding your emotions about money. (Use two)

1.2

Now – Circle the five (5) most important strengths that you have listed. Your circles can be from different dimension, or can come from only a couple. It just depends on what is important to you!)

Next – Think about where you fall on the wellness continuum for EACH of the 6 dimensions of wellness. Indicate your placement for each on the diagram below.

1.3

Results/Reflection

Are you satisfied with your current level of wellness?

Physical wellness YES NO

Intellectual wellness YES NO

Spiritual wellness YES NO

Emotional wellness YES NO

Environmental wellness YES NO

Interpersonal/social wellness YES NO

Financial wellness YES NO

Overall YES NO

In which dimension would you most like to increase your level of wellness, and why?

_____________________________________________________________________________________

Write ONE (1) goal that addresses question 2 from above. (SMART – simple, measurable, attainable, realistic, time)

I, ___________________(name), agree to, _________________________________________________

_____________________________________________________________________________________

________________________________(goal) by ___________________(date).

Part 2 – Program Specific Questions

Why do you think it is important to have a better understanding of the dimensions of wellness in your chosen field of study? Be specific. Give examples. PROGRAM _____________________

_____________________________________________________________________________________

__________________________________________________________________________________________________________________________________________________________________________

_____________________________________________________________________________________

Identify at least 3 wellness program policies you would implement if you were a manager in your field of study. Explain why you chose these policies, be specific

_____________________________________________________________________________________

__________________________________________________________________________________________________________________________________________________________________________

_____________________________________________________________________________________

FIT 1115 – Health and Wellness

Fitness Profile – 5%

Name:___________________________

Prof: Mario Parisotto

Program:___________________

Completion Goals

Cardiorespiratory

3-min step test /5

SMART /5

target heart rate /5

Muscular

Endurance

push-up test /5

SMART /5

squat test /5

Partial curl-up /5

Lower back test /5

Total /30 /15 /45

PART 1

Assessing Your Current Level of Cardiorespiratory Endurance

3-Minute Step Test (pg. 96) How to video: https://youtu.be/g8RSeXYCxfY

15-second pulse count:_______________x 4 = ___________(H)

Females (follow bedmas)

VO2max = 65.81 – (0.1847 x H)

VO2max = 65.81 – (0.1847 x _________)

VO2max = _________ml/kg/min

Males (follow bedmas)

VO2max = 111.33 – (0.42 x H)

VO2max = 111.33 – (0.42 x _________)

VO2max = _________ml/kg/min

Metronome set: 88 beats per minute females… 96 beats per minute men

Now check in the table below to see where you are ranked according to gender, age and result.

Women

Very Poor

Poor

Fair

Good

Excellent

Superior

Age:

18-29

below 31.6

31.6-35.4 35.5-39.4 39.5-43.9

44.0-50.1

above 50.1

30-39

below 29.9

29.9-33.7 33.8-36.7 36.8-40.9

41.0-46.8

above 46.8

40-49

below 28.0

28.0-31.5 31.6-35.0 35.1-38.8

38.9-45.1

above 45.1

50-59

below 25.5

25.5-28.6 28.7-31.3 31.4-35.1

35.2-39.8

above 39.8

60-69

below 23.7

23.7-26.5 26.6-29.0 29.1-32.2

32.3-36.8

above 36.8

Men

Very Poor

Poor

Fair

Good

Excellent

Superior

Age:

18-29

below 38.1

38.1-42.1 42.2-45.6 45.7-51.0

51.1

above 51.1

30-39

below 36.7

36.7-40.9 41.0-44.3 44.4-48.8

48.9

above 48.9

40-49

below 34.6

34.6-38.3 38.4-42.3 42.4-46.7

46.8

above 46.8

50-59

below 31.1

31.1-35.1 35.2-38.2 38.3-43.2

43.3

above 43.3

60-69

below 27.4

27.4-31.3 31.4-34.9 35.0-39.4

39.5

above 39.5

Reference: Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, 3rd Canadian Edition by Fahey, Insel, Roth, Wong, 2013

Using your Results

How did you score?

3-Minute Step Test: very poor poor fair good excellent superior

Are you surprised by your cardiovascular rating? YES NO

Are you satisfied with this rating? YES NO

Write one cardiovascular fitness goal (remember, be SPECIFIC)

I, ______________, agree to _________________________________________ by __________.

Discovering your TARGET HEART RATE (pg. 99)

Understanding your target heart rate zone is an effective training tool. Training in this zone can maximize your cardiorespiratory training.

Step 1

Maximum Heart Rate (MHR) = 220 – your age(yrs) = _______________bpm

Step 2

65% training intensity = MHR x 0.65 =________________bpm

90% training intensity = MHR x 0.90 =________________bpm

Step 3

Divide the THRZ numbers by 6 to get the 10-second pulse count ________ to ________

We will now jog in a spot for 3 minutes. At the end you will take your pulse for 10 seconds to see if it falls within the range you just calculated.

Step 4

Did your 10-second pulse count fall within the range you calculated? HR=___________

YES – Congratulations. You have found your optimal training intensity.

NO – Too high. You need to decrease your intensity for optimal training.

NO – Too low. You need to increase your intensity for optimal training.

PART 2

Assessing Your Current Level of Muscular Endurance

The Push-Up Test (pg. 199) How to video: https://youtu.be/DJ7bCUuQf-0

Number of Push-ups ________________ Rating _________________________

Women

Needs Improvement

Fair

Good

Very Good Excellent

Age: 15-19

≤11

12 – 17

18 – 24

25 – 32

≥33

20-29

≤9

10 – 14

15 – 20

21 – 29

≥30

30-39

≤7

8 – 12

13 – 19

20 – 26

≥27

40-49

≤4

5 – 10

11 – 14

15 – 23

≥24

50-59

≤1

2 – 6

7 – 10

11 – 20

≥21

60-69

≤1

2 – 4

5 – 11

12 – 16

≥17

Men

Needs Improvement

Fair

Good

Very Good Excellent

Age:

20-29

≤16

17 – 21

22 – 28

29 – 38

≥39

30-39 ≤11

12 – 16

17 – 21

22 – 29

≥30

40-49 ≤9

10 – 12

13 – 16

17 – 24

≥25

50-59 ≤6

7 – 9

10 – 12

13 – 20

≥21

60-69

≤4

5 – 7

8 – 10

11 – 17

≥18

The Squat Endurance Test (pg. 201) How to video: https://youtu.be/IR6L4JvHEFE

Number of Squats ________________ Rating _________________________

Women

Very Poor

Below Average Average Above Average Excellent

Age: 18-25

≤18

19 – 28

29 – 32

33 – 43

≥44

26-35

≤20

13 – 24

25 – 28

29 – 39

≥40

36-45

≤7

7 – 18

19 – 22

23 – 33

≥34

46-55

≤5

5 – 13

14 – 17

18 – 27

≥28

56-65

≤3

3 – 9

10 – 12

13 – 24

≥25

65+

≤2

2 – 9

10 – 13

14 – 23

≥24

Number of Squats ________________ Rating _________________________

Men

Very Poor

Below Average Average Above Average Excellent

Age: 18-25

≤25

26 – 34

35 – 38

39 – 49

≥50

26-35

≤22

23 – 30

31 – 34

35 – 45

≥46

36-45

≤17

18 – 26

27 – 29

30 – 41

≥42

46-55

≤9

10 – 21

22 – 24

25 – 35

≥36

56-65

≤9

10 – 16

17 – 20

21 – 31

≥32

65+

≤7

8 – 14

15 – 18

19 – 28

≥29

The Partial Curl-up Test (sit-ups) (pg. 198) (metronome: 50 beats per minute)

How to video: https://youtu.be/szSVkKtBT4o

Number of Partial Curl-ups ________________ Rating _________________________

Women

Needs Improvement

Fair

Good

Very Good Excellent

Age: 15-19

≤11

12 – 16

17 – 21

22 – 24

≥25

20-29

≤4

5 – 13

14 – 17

18 – 24

≥25

30-39

≤5

6 – 9

10 – 18

19 – 24

≥25

40-49

≤3

4 – 10

11 – 18

19 – 24

≥25

50-59

≤5

6 – 9

10 – 18

19 – 24

≥25

60-69

≤2

3 – 7

8 – 16

17 – 24

≥25

Number of Partial Curl-Ups ________________ Rating _________________________

Men

Needs Improvement

Fair

Good

Very Good Excellent

Age: 15-19

≤15

16 – 20

21 – 22

23 – 24

≥25

20-29

≤10

11 – 15

16 – 20

21 – 24

≥25

30-39

≤10

11 – 14

15 – 17

18 – 24

≥25

40-49

≤5

6 – 12

13 – 17

18 – 24

≥25

50-59

≤7

8 – 10

11 – 16

17 – 24

≥25

60-69

≤5

6 – 10

11 – 15

16 – 24

≥25

Muscular Endurance – Low-Back Health (p. 252) How to video: https://youtu.be/CbZhvDD_xUA

Side Bridge Endurance Test Left Side ________sec. Right Side __________sec. Trunk Flexors Endurance Test ___________ sec.

Women

Mean Endurance Times (sec)

Rating – above mean, at mean, below mean

Left side bridge

Right side bridge

Trunk flexors

134

Men

Mean Endurance Times (sec)

Rating – above mean, at mean, below mean

Left side bridge

Right side bridge

Trunk flexors

136

Using your Results

How did you score?

Partial Curl-ups: Needs Improvement Fair Good Very Good Excellent

Push-up: Needs Improvement Fair Good Very Good Excellent

Squats: Very Poor Below Average Average Above Average Excellent

Are you surprised by your muscular endurance ratings? YES NO

Are you satisfied with this rating? YES NO

Write two (2) muscular endurance fitness goal (remember, be SPECIFIC)

I, _____________________________, agree to ______________________________________

_______________________________________________ by ___________________________.

I, _____________________________, agree to ______________________________________

_______________________________________________ by ___________________________.

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