CHAPTER 1 | Accessing Your Health LIVE IT! ASSESS YOURSELF ASSESS YOURSELF An interactive version of this assessment is available online in Mastering Health. How Healthy Are You? Although we all recognize the importance of being Behavior Change Contract at the back of your healthy, sorting out which behaviors are most likely book. Use the contract to think through and imple- to cause problems or pose great risk can be a chal- ment a behavior change over the course of this lenge. Before you decide where to start, it is impor- class. tant to evaluate your current health status. Each of the categories in this questionnaire Completing the following assessment will give is an important aspect of the total dimensions of you a clearer picture of health areas in which you health, but this is not a substitute for the advice of excel, as well as those that could use some work. a qualified health care provider. Consider schedul- Answer each question, then total your score for each section ing a thorough physical examination by a licensed physician or and fill it in on the Personal Checklist at the end of the assess- setting up an appointment with a mental health counselor at ment. Think about the behaviors that influenced your score in your school if you need help making a behavior change each category. Would you like to change any of them? Choose For each of the following, indicate how often you think the the area in which you'd like to improve, and then complete the statements describe you. 1 the Time Always Physical Health Never Some of Always Rarely Usually or Some of Rarely the Time Never Usually or 1. I am happy with my body size 1 2 4 4. I am open and accessible 1 2 3 4 and weight. to a loving and responsible 2. I engage in vigorous exercises 1 2 relationship. such as brisk walking, jogging, 5. I try to see the good in my 1 2 3 4 swimming, or running for at friends and do whatever I can least 30 minutes per day, three to support them and help them to four times per week. feel good about themselves. 3. I get at least 7 to 8 hours of 2 sleep each night. Total score for this section: _ 4. My immune system is strong, 1 2 and my body heals itself quickly when I get sick or injured. 3 Emotional Health 5. I listen to my body; when there 1 2 3 1. I find it easy to laugh, cry, and 1 2 3 is something wrong, I try to show emotions such as love, make adjustments to heal it or fear, and anger, and I try to seek professional advice. express these in positive, con- structive ways. Total score for this section: 2. I avoid using alcohol or other 1 2 3 drugs as a means of helping me 2 Social Health forget my problems. 3. I recognize when I am stressed 1 2 3 4 1. I am open and honest, and I get 1 2 3 and take steps to relax through exercise, quiet time, or other along well with others. calming activities. 2. I participate in a wide variety of 1 2 3 4. I try not to be too critical or 2 3 4 social activities and enjoy being with people who are different judgmental of others and try from me. to understand differences or quirks that I note in others. 3. I try to be a "better person" and 1 2 3 2 3 decrease behaviors that have 5. I am flexible and adapt or adjust 1 caused problems in my interac- to change in a positive way. tions with others. Total score for this section: 20 PART ONE | Finding the Right Balance 4 Environmental Never 6 Usually or the Time Rarely the Time Rarely Never Some of Always Usually or Intellectual Some of Health Health 1. I buy recycled paper and pur- 1 2 3 4 1. I carefully consider my options 1 2 3 chase biodegradable detergents and possible consequences as I and cleaning agents, or I make make choices in life. my own cleaning products 2. I learn from my mistakes and try 1 2 2 whenever possible to act differently the next time. 2. I recycle paper, plastic, and 1 2 3 3. I have at least one hobby, 1 2 metals; purchase refillable con- learning activity, or personal tainers when possible; and try growth activity that I make time to minimize the amount of paper for each week, something that and plastics that I use. improves me as a person. 3. I try to wear my clothes for lon- 1 2 3 4. I manage my time well rather 2 ger periods between washing to than letting time manage me. reduce water consumption and 5. My friends and family trust my 1 2 3 the amount of detergents in our water sources. judgment. 4. I vote for pro-environment can- 1 2 Total score for this section: didates in elections. Although each of these six aspects of health is important, 5. I minimize the amount of time 1 2 there are some factors that don't readily fit in one category that I run the faucet when As college students, you face some unique risks that others I brush my teeth, shave, or may not have. For this reason, we have added a section tocaused problems in my interac- to change in a positive way. tions with others. Total score for this section: PART ONE | Finding the Right Balance 4 Environmental Rarely Always the Time Always Never 6 the Time Intellectual Never Rarely Usually or Some of Some of Usually or Health Health 1. I buy recycled paper and pur- 1 2 3 4 1. I carefully consider my options 1 2 3 4 chase biodegradable detergents and possible consequences as I and cleaning agents, or I make make choices in life. my own cleaning products 2. I learn from my mistakes and try 1 2 whenever possible. to act differently the next time. 2. I recycle paper, plastic, and 2 3 3. I have at least one hobby, 2 4 metals; purchase refillable con- learning activity, or personal tainers when possible; and try growth activity that I make time to minimize the amount of paper for each week, something that and plastics that I use. improves me as a person 3. I try to wear my clothes for lon- 1 2 3 4. I manage my time well rather 1 4 ger periods between washing to than letting time manage me. reduce water consumption and 2 3 the amount of detergents in our 5. My friends and family trust my 1 4 water sources. judgment. 4. I vote for pro-environment can- 1 2 3 Total score for this section: didates in elections Although each of these six aspects of health is important, 5. I minimize the amount of time 1 2 3 there are some factors that don't readily fit in one category. that I run the faucet when As college students, you face some unique risks that others I brush my teeth, shave, or may not have. For this reason, we have added a section to shower. this self-assessment that focuses on personal health promo- Total score for this section: tion and disease prevention. Answer these questions, and add your results to the Personal Checklist in the following section. 5 Spiritual Health 7 Personal Health Promotion/ 1. I take time alone to think about 1 2 3 what's important in life-who I Disease Prevention am, what I value, where I fit in, 1. If I were to be sexually active, 1 2 3 and where I'm going. I would use protection such as 2. I have faith in a greater power, 1 2 3 latex condoms, dental dams, be it a supreme being, nature, and other means of reducing or the connectedness of all liv- my risk of sexually transmitted ing things. infections. 3. I engage in acts of caring and 1 2 3 2. I can have a good time at par- 1 2 3 goodwill without expecting ties or during happy hours with- something in return. out binge drinking 4. I sympathize and empathize 1 2 3 3. I eat when I am hungry and stop 1 2 3 with people who are suffering eating when I am full. I do not and try to help t try to lose weight by starving or difficult times forcing myself to vomit 5. I go for the gusto and experi- 1 2 3 4. If I were to get a tattoo or 1 2 3 ence life to the fullest. piercing, I would go to a repu- table person who follows strict Total score for this section: standards of sterilization and precautions against bloodborne disease transmission. 5. I do not engage in extreme 2 3 sports that risk bodily injury. Total score for this section: CHAPTER 1 | Accessing Your Health | 21 ersonal Checklist Scores of 10-14: low total your scores for each section and compare Your health risks are showing! Find hem to what would be considered optimal scores. STOP information about the risks you are fac- e you surprised by your scores in any areas? Which ing and why it is important to change reas do you need to work on? these behaviors. Perhaps you need help in deciding how to make the changes you desire. Ideal Score Your Score Assistance is available from this book, Physical health 20 your professor, and student health services at Social health 20 your school. Emotional health 20 Environmental health 20 Spiritual health 20 Intellectual health 20 Personal health promotion/ 20 disease prevention Scores of 15-20: Scores below 10: Outstanding! Your answers show that you are You may be taking unnecessary aware of the importance of these behaviors in isks with your health. Perhaps your overall health. you are not aware of the risksCHAPTER 1 | Accessing Your Health | 21 Personal Checklist Scores of 10-14: Now total your scores for each section and compare Your health risks are showing! Find them to what would be considered optimal scores. STOP information about the risks you are fac- Are you surprised by your scores in any areas? Which ing and why it is important to change areas do you need to work on? these behaviors. Perhaps you need help in deciding how to make the changes you desire. Ideal Score Your Score Assistance is available from this book, Physical health 20 your professor, and student health services at Social health 20 your school. Emotional health 20 Environmental health 20 Spiritual health 20 Intellectual health 20 Personal health promotion/ 20 disease prevention Scores of 15-20: Scores below 10: Outstanding! Your answers show that you are You may be taking unnecessary aware of the importance of these behaviors in risks with your health. Perhaps your overall health. you are not aware of the risks More important, and what to do about them. Iden- you are putting tify each risk area, and make a mental your knowledge note as you read the associated chapter in to work by the book. Whenever possible, seek additional practicing good health resources, either on your campus or health habits that through your local community, and make a seri- reduce your overall ous commitment to behavior change. If any area risks. Although you earned a very is causing you to be less than functional in high score, still consider areas your class work or personal life, seek in which your scores could be professional help. Remember that improved. these scores are only indicators, not diagnostic tools. YOUR PLAN FOR CHANGE The ASSESS YOURSELF activity gave you the chance to gauge your total health status. Now that you have considered these results, you can take steps toward changing certain behaviors that may be detrimental to your health TODAY, YOU CAN: WITHIN THE NEXT TWO WEEKS, BY THE END OF THE SEMESTER, YOU CAN: YOU CAN: Evaluate your behavior and identify Start a journal and begin charting Review your journal entries, patterns and specific things you are your progress toward your behavior and consider how successful doing. change goal. you have been in following your Select one pattern of behavior that Tell a friend or family member about plan. What helped you be suc- you want to change. your behavior change goal, and ask cessful? What made change more Fill out the Behavior Change Con- this person to support you along the difficult? What will you do differ- tract at the back of your book. Be way. ently next week? sure to include your long- and short- Reward yourself for reaching your Revise your plan as needed: Are the term goals for change, the rewards short-term goals, and reevaluate goals attainable? Are the rewards you'll give yourself for reaching these your goals as needed. satisfying? Do you have enough sup- goals, the potential obstacles along port and motivation? the way, and the strategies for over- coming these obstacles. For each goal, list the small steps and specific actions that you will take. 22 PART ONE | Finding the Right Balance Visit the Study Area in Mastering Health to enhance STUDY PLAN your study plan with MP3 Tutor Sessions, Practice Quizzes, Flashcards, and more! CHAPTER REVIEW determinants as individual behavior, support of other people, and sign biology and genetics, social factors, a behavior change contract. When LO 1 |Why Health, Why Now? policymaking, and health services. you take action to change, it is help- Choosing good health has imme- Disparities in health among ful to visualize the new behavior; diate benefits, such as reducing different groups contribute to practice countering; control the the risk of injury and illnesses and increased risks. situation; change self-talk; reward improving academic performance; oneself; and keep a log, blog, or long-term rewards, such as disease LO 4 How Does Mindfulness journal. prevention, longevity, and improved Influence Health? quality of life; and societal benefits, such as reducing the public costs of Mindfulness-giving POP QUIZ disability and disease. nonjudgmental attention to the The average life expectancy at birth present moment-enhances health LO 1 Why Health, Why Now? in the United States is 78.8 years. in all dimensions. Formal activities 1. What term is used to describe the This has increased greatly over the such as meditation can help you expected number of years of full past century; however, unhealthy develop mindfulness. Informal health remaining at a given age, actions such as paying attention at birth?2:46 a Sin - X 3 Content ucumberlandsblackboardcom E X Summer 2022 - Relation... @ Week'l! MayZ-May8 (12.847 KB) Complete the "How Healthy Are You" assessment on pages 20 to 22 of your text. Choose a behavior you would like to change. Outline the steps you will take and identify factors that might influence this change. Write out three specic goals for this change based on the SMART. principle. *You will write a statement for each letter of SMART. based on your personal goal. Requirements: Double Spaced, One Page Minimum, 12-point, Times New Roman Font, Normal Margins This assignment is due by Sunday, May 8th at 11:59 pm ET. To help you with this 2:465 at: - X 3 Content ucumberlandsblackboardcom E X Summer 2022 - Relation... @ Week'l! MayZ-May8 Spaced, One Page Minimum, 12-point, Times New Roman Font, Normal Margins This assignment is due by Sunday, May 8th at 11:59 pm ET. To help you with this assignment, I have created an outline for you to better understand how to complete this assignment. This document is attached. Week'l SMA...t 0 Week 1 Assignment Outline HLTH 33B: Relationships and Human Behavior Dr. Lori mg, mg, ATC, MCHES, F-AAHE Introduction Write an Introduction to the behavior you want to change. Then write out each goal and each SMART objective that goes with the goal. Goal 1: Specific Objective: Measurable Objective: Achievable Objective: Results tocused Objective: Time bound Objective: Goal 2: Specific Objective: Measurable Objective: Achievable Objective: Results tocused Objective: Time bound Objective: Goal 3: Specific Objective: Measurable Objective: Achievable Objective: Results focused Objective: Time bound Objective: Conclusion Then write a paragraph that concludes the paper. The conclusion is not the same as the introduction