Complete the following (you do not need to send me your answers):
Lab Activity 1-1, How Well Are you? (PDF found in this week’s Module)
Lab Activity 1-2, Chart Your Personal Wellness Balance (PDF found in this week’s Module)
Identify your major areas of concern regarding your wellness. What three behaviors could you change easily to improve your wellness? Which one needs attention first and why?
A ssess Your sel f
LAB 1.1 • How Well are you?
Name: ____________________________________________________________________ Date: ___________________
Instructor: __________________________________________________________________ Section: _________________
Purpose: This lab will help you assess your current level of wellness in each of the six dimensions and identify
which wellness areas to target for behavior change.
Directions: Complete sections I–VII. For each item, indicate how often you think the statements describe you by
checking the box under the relevant score. After each section, total your scores for that section and write your
score in the space provided. After completing all sections, you will summarize and analyze your results.
Section I: Physical Wellness
Never
1
Rarely
2
Sometimes
3
Often
4
Always
5
1. I listen to my body and make adjustments or seek
professional help when something is wrong.
2. I do moderate activity every day, such as taking the
stairs instead of riding the elevator.
3. I engage in vigorous exercise three to four times
per week.
4. I do exercise for muscular strength and endurance
at least two times per week.
5. I do stretching and limbering exercises at least five
times per week.
6. I do yoga, Pilates, tai chi, or other exercises for
balance and core strength two or three times
per week.
7. I feel good about the condition of my body. I have
lots of energy and can get through the day without
being overly tired.
8. I get adequate rest at night and wake on most
mornings feeling ready for the day ahead.
9. M
y immune system is strong, and my body heals
quickly when I get sick or injured.
10. I eat nutritious foods daily and avoid
junk food.
0
Total for Section I: Physical Wellness = ____________________
CHAPTER 1
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08/11/11 11:11 PM
Section II: Social Wellness
Never
1
Rarely
2
Sometimes
3
Often
4
Always
5
Rarely
2
Sometimes
3
Often
4
Always
5
1. I am open, honest, and get along well with others.
2. I participate in a wide variety of social activities and
enjoy all kinds of people.
3. I try to be a “better person” and work on behaviors
that have caused friction in the past.
4. I am open and accessible to a loving and responsible relationship.
5. I have someone I can talk to about private feelings.
6. When I meet people, I feel good about the
impression they have of me.
7. I get along well with members of my family.
8. I consider the feelings of others and do not act in
hurtful or selfish ways.
9. I try to see the good in my friends and help them
feel good about themselves.
10. I am good at listening to friends and family who
need to talk.
0
Total for Section II: Social Wellness = ______________
Section III: Intellectual Wellness
Never
1
1. I carefully consider options and possible
consequences as I make choices.
2. I am alert and ready to respond to life’s
challenges in ways that reflect thought and
sound judgment.
3. I learn from my mistakes and try to act
differently the next time.
4. I actively learn all I can about products and
services before buying them.
5. I manage my time well rather than letting time
manage me.
6. I follow directions or recommended guidelines
and act in ways likely to keep myself and
others safe.
7. I consider myself to be a wise health consumer
and check for reliable sources of information
before making decisions.
22
G E T F I T, S TAY W E L L
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08/11/11 11:11 PM
8. I have at least one personal-growth hobby that
I make time for every week.
9. My credit card balances are low, and my finances
are in good order.
10. I examine my own perceptions and then check
evidence to see whether I was correct.
0
Total for Section III: Intellectual Wellness = _________________
Section IV: Emotional Wellness
Never
1
Rarely
2
Sometimes
3
Often
4
Always
5
1. I find it easy to laugh, cry, and show emotions such
as love, fear, and anger and I try to express them in
positive ways.
2. I avoid using alcohol or drugs as a means to forget
my problems or relieve stress.
3. My friends regard me as a stable, well-adjusted
person whom they trust and rely on for support.
4. When I am angry, I try to resolve issues in nonhurtful
ways rather than stewing about them.
5. I try not to worry unnecessarily, and I try to talk
about my feelings, fears, and concerns rather than
letting them build up.
6. I recognize when I’m stressed and take steps to
relax through exercise, quiet time, or calming
activities.
7. I view challenging situations and problems as
opportunities for growth.
8. I feel good about myself and believe others like
me for who I am.
9. I try not to be too critical or judgmental of others.
10. I am flexible and adapt to change in a positive way.
0
Total for Section IV: Emotional Wellness =______________
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08/11/11 11:11 PM
Section V: Spiritual Wellness
Never
1
Rarely
2
Sometimes
3
Often
4
Always
5
Rarely Sometimes
2
3
Often
4
Always
5
1. I take time alone to think about life’s meaning and
where I fit in to the greater whole.
2. I believe life is a gift we should cherish.
3. I look forward to each day as an opportunity for
further growth.
4. I experience life to the fullest.
5. I take time to enjoy nature and the beauty around me.
6. I have faith in a greater power, nature, or the
connectedness of all living things.
7. I engage in acts of care and goodwill without
expecting something in return.
8. I look forward to each day as an opportunity to
grow and be challenged in life.
9. I work for peace in my interpersonal relationships,
my community, and the world at large.
10. I have a great love and respect for all living things and
regard animals as important links in a vital living chain.
0
Total for Section V: Spiritual Wellness = _______________
Section VI: Environmental Wellness
Never
1
1. I am concerned about environmental pollution and
actively try to preserve and protect natural resources.
2. I buy recycled paper and purchase biodegradable
products whenever possible.
3. I recycle my garbage, reuse containers, and try to
minimize the amount of paper and plastics that I use.
4. I try to wear my clothes for longer periods of time
between washings to save on water and reduce
detergent in our water sources.
5. I try to reduce my use of gasoline and oil by limiting
my driving.
6. I write my elected leaders about environmental
concerns.
24
G E T F I T, S TAY W E L L
M01_HOPS4332_02_SE_C01 PP3.indd 24
08/11/11 11:11 PM
7. I turn down the heat and wear warmer clothes at
home in the winter and use the air conditioner only
when really necessary.
8. I am aware of potential hazards in my area and try
to reduce my exposure whenever possible.
9. I use both sides of the paper when taking notes
and doing assignments.
10. I try not to leave the water running too long when I
shower, shave, or brush my teeth.
0
Total for Section VI: Environmental Wellness = _________
Section VII: Reflection—Your Personal Wellness
Continuum
1. Enter your totals for sections I–VI below:
0
Physical Wellness ________________________________________
0
Social Wellness __________________________________________
0
Intellectual Wellness _____________________________________
0
Emotional Wellness ______________________________________
0
Spiritual Wellness _______________________________________
0
Environmental Wellness _________________________________
2. Understanding your scores:
Scores of 35–50: Outstanding! Your answers show that you are aware of the importance of these behaviors
in your overall wellness, and that you are putting your knowledge to work by practicing good habits that
should reduce your overall risks.
Scores of 30–34: Your wellness practices in these areas are very good, but there is room for improvement.
What changes could you make to improve your score?
Scores of 20–29: Your wellness risks are showing. Find information about the risks you face and why it is important to change these behaviors.
Scores below 20: You may be taking unnecessary risks. Identify each risk area and, whenever possible, seek
additional resources, either on your campus or through your local community health resources.
To submit the completed lab, save the form to your computer and email it to your instructor or
upload it to their digital dropbox as directed.
CHAPTER 1
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25
08/11/11 11:11 PM
L ear n a Skill
LAB 1.2 • Chart your Personal Wellness
Balance
Name: ____________________________________________________________________ Date: ___________________
Instructor: _________________________________________________________________ Section: _________________
Purpose: To learn how to chart your current personal wellness balance and identify the wellness areas in which
you would like to improve.
Materials: Results from Lab 1.1
Directions: Follow the instructions below.
Section I: Your Personal Wellness Balance
1. Create a personal wellness balance chart with your scores from sections I–VI of Lab 1.1. Allocate a larger
“piece of the pie” for dimensions of wellness where your scores are higher and a smaller slice for dimensions with lower scores. Another option: allocate a larger slice for areas where you spend most of your time
during a week.
Example chart
Your personal wellness balance
Spiritual
Physical
Environmental
Intellectual
Social
Emotional
2. Now create your goal wellness balance chart. Change your current balance chart to reflect your desired
scores in each wellness dimension, or to reflect the optimal percentage of time you would like to allocate to
each dimension.
Goal wellness balance chart
CHAPTER 1
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27
08/11/11 11:11 PM
Section II: Reflection
Reflect on your answers, your wellness balance charts, and your wellness continuum (from the Think! Act! on
page 5). What are your major areas of concern regarding your wellness? What two or three behaviors could you
change easily to improve your wellness? Which one needs attention first?
____________________________________________________________________________________________________
____________________________________________________________________________________________________
____________________________________________________________________________________________________
____________________________________________________________________________________________________
____________________________________________________________________________________________________
____________________________________________________________________________________________________
____________________________________________________________________________________________________
____________________________________________________________________________________________________
____________________________________________________________________________________________________
____________________________________________________________________________________________________
____________________________________________________________________________________________________
____________________________________________________________________________________________________
____________________________________________________________________________________________________
____________________________________________________________________________________________________
____________________________________________________________________________________________________
____________________________________________________________________________________________________
____________________________________________________________________________________________________
____________________________________________________________________________________________________
To submit the completed lab, save the form to your computer and email it to your instructor or
upload it to their digital dropbox as directed.
28
G E T F I T, S TAY W E L L
M01_HOPS4332_02_SE_C01 PP3.indd 28
08/11/11 11:11 PM
A SSESS YOURS EL F
LAB 1.1 • HOW WELL ARE YOU?
Name: ____________________________________________________________________ Date: ___________________
Instructor: __________________________________________________________________ Section: _________________
Purpose: This lab will help you assess your current level of wellness in each of the six dimensions and identify
which wellness areas to target for behavior change.
Directions: Complete sections I–VII. For each item, indicate how often you think the statements describe you by
checking the box under the relevant score. After each section, total your scores for that section and write your
score in the space provided. After completing all sections, you will summarize and analyze your results.
SECTION I: PHYSICAL WELLNESS
Never
1
Rarely
2
Sometimes
3
Often
4
Always
5
1. I listen to my body and make adjustments or seek
professional help when something is wrong.
2. I do moderate activity every day, such as taking the
stairs instead of riding the elevator.
3. I engage in vigorous exercise three to four times
per week.
4. I do exercise for muscular strength and endurance
at least two times per week.
5. I do stretching and limbering exercises at least five
times per week.
6. I do yoga, Pilates, tai chi, or other exercises for
balance and core strength two or three times
per week.
7. I feel good about the condition of my body. I have
lots of energy and can get through the day without
being overly tired.
8. I get adequate rest at night and wake on most
mornings feeling ready for the day ahead.
9. My immune system is strong, and my body heals
quickly when I get sick or injured.
10. I eat nutritious foods daily and avoid
junk food.
0
Total for Section I: Physical Wellness = ____________________
CHAPTER 1
C H A N G I N G P E R S O N A L B E H AV I O R S F O R O P T I M A L W E L L N E S S
21
SECTION II: SOCIAL WELLNESS
Never
1
Rarely
2
Sometimes
3
Often
4
Always
5
Rarely
2
Sometimes
3
Often
4
Always
5
1. I am open, honest, and get along well with others.
2. I participate in a wide variety of social activities and
enjoy all kinds of people.
3. I try to be a “better person” and work on behaviors
that have caused friction in the past.
4. I am open and accessible to a loving and responsible relationship.
5. I have someone I can talk to about private feelings.
6. When I meet people, I feel good about the
impression they have of me.
7. I get along well with members of my family.
8. I consider the feelings of others and do not act in
hurtful or selfish ways.
9. I try to see the good in my friends and help them
feel good about themselves.
10. I am good at listening to friends and family who
need to talk.
0
Total for Section II: Social Wellness = ______________
SECTION III: INTELLECTUAL WELLNESS
Never
1
1. I carefully consider options and possible
consequences as I make choices.
2. I am alert and ready to respond to life’s
challenges in ways that reflect thought and
sound judgment.
3. I learn from my mistakes and try to act
differently the next time.
4. I actively learn all I can about products and
services before buying them.
5. I manage my time well rather than letting time
manage me.
6. I follow directions or recommended guidelines
and act in ways likely to keep myself and
others safe.
7. I consider myself to be a wise health consumer
and check for reliable sources of information
before making decisions.
22
G E T F I T, S TAY W E L L
8. I have at least one personal-growth hobby that
I make time for every week.
9. My credit card balances are low, and my finances
are in good order.
10. I examine my own perceptions and then check
evidence to see whether I was correct.
0
Total for Section III: Intellectual Wellness = _________________
SECTION IV: EMOTIONAL WELLNESS
Never
1
Rarely
2
Sometimes
3
Often
4
Always
5
1. I find it easy to laugh, cry, and show emotions such
as love, fear, and anger and I try to express them in
positive ways.
2. I avoid using alcohol or drugs as a means to forget
my problems or relieve stress.
3. My friends regard me as a stable, well-adjusted
person whom they trust and rely on for support.
4. When I am angry, I try to resolve issues in nonhurtful
ways rather than stewing about them.
5. I try not to worry unnecessarily, and I try to talk
about my feelings, fears, and concerns rather than
letting them build up.
6. I recognize when I’m stressed and take steps to
relax through exercise, quiet time, or calming
activities.
7. I view challenging situations and problems as
opportunities for growth.
8. I feel good about myself and believe others like
me for who I am.
9. I try not to be too critical or judgmental of others.
10. I am flexible and adapt to change in a positive way.
0
Total for Section IV: Emotional Wellness =______________
CHAPTER 1
C H A N G I N G P E R S O N A L B E H AV I O R S F O R O P T I M A L W E L L N E S S
23
SECTION V: SPIRITUAL WELLNESS
Never
1
Rarely
2
Sometimes
3
Often
4
Always
5
Rarely Sometimes
2
3
Often
4
Always
5
1. I take time alone to think about life’s meaning and
where I fit in to the greater whole.
2. I believe life is a gift we should cherish.
3. I look forward to each day as an opportunity for
further growth.
4. I experience life to the fullest.
5. I take time to enjoy nature and the beauty around me.
6. I have faith in a greater power, nature, or the
connectedness of all living things.
7. I engage in acts of care and goodwill without
expecting something in return.
8. I look forward to each day as an opportunity to
grow and be challenged in life.
9. I work for peace in my interpersonal relationships,
my community, and the world at large.
10. I have a great love and respect for all living things and
regard animals as important links in a vital living chain.
0
Total for Section V: Spiritual Wellness = _______________
SECTION VI: ENVIRONMENTAL WELLNESS
Never
1
1. I am concerned about environmental pollution and
actively try to preserve and protect natural resources.
2. I buy recycled paper and purchase biodegradable
products whenever possible.
3. I recycle my garbage, reuse containers, and try to
minimize the amount of paper and plastics that I use.
4. I try to wear my clothes for longer periods of time
between washings to save on water and reduce
detergent in our water sources.
5. I try to reduce my use of gasoline and oil by limiting
my driving.
6. I write my elected leaders about environmental
concerns.
24
G E T F I T, S TAY W E L L
7. I turn down the heat and wear warmer clothes at
home in the winter and use the air conditioner only
when really necessary.
8. I am aware of potential hazards in my area and try
to reduce my exposure whenever possible.
9. I use both sides of the paper when taking notes
and doing assignments.
10. I try not to leave the water running too long when I
shower, shave, or brush my teeth.
0
Total for Section VI: Environmental Wellness = _________
SECTION VII: REFLECTION—YOUR PERSONAL WELLNESS
CONTINUUM
1. Enter your totals for sections I–VI below:
0
Physical Wellness ________________________________________
0
Social Wellness __________________________________________
0
Intellectual Wellness _____________________________________
0
Emotional Wellness ______________________________________
0
Spiritual Wellness _______________________________________
0
Environmental Wellness _________________________________
2. Understanding your scores:
Scores of 35–50: Outstanding! Your answers show that you are aware of the importance of these behaviors
in your overall wellness, and that you are putting your knowledge to work by practicing good habits that
should reduce your overall risks.
Scores of 30–34: Your wellness practices in these areas are very good, but there is room for improvement.
What changes could you make to improve your score?
Scores of 20–29: Your wellness risks are showing. Find information about the risks you face and why it is important to change these behaviors.
Scores below 20: You may be taking unnecessary risks. Identify each risk area and, whenever possible, seek
additional resources, either on your campus or through your local community health resources.
To submit the completed lab, save the form to your computer and email it to your instructor or
upload it to their digital dropbox as directed.
CHAPTER 1
C H A N G I N G P E R S O N A L B E H AV I O R S F O R O P T I M A L W E L L N E S S
25
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