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LAB 1

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BUILDING MOTIVATION AND COMMITMENT THROUGH ACHIEVING GOALS

Name ________________________ Section #_____ Date_____

GOAL SETING and CONTRACT

(based on your lab 4 Fitness assessment results)

Goals are critical to initiate change. Goals motivate behavioral change and provide a plan of action. Goals are most effective when they are:

· Well planned. Only a well conceived action plan will help you attain your goal.

· Personalized. Goals that you set for yourself are more motivational than goals someone else sets for you.

· Written. An unwritten goal is simply a wish. A written goal, in essence, becomes a contract with yourself.

· Realistic. Goals should be within reach.

· Measurable. Write your goals so they are clear, and state specifically the objective you wish to accomplish.

· Time – Specific. A goal always should have a specific date set for completion. This date should be realistic but not too distant in the future.

· Monitored. Monitoring your progress as you move toward a goal reinforces behavior. Keeping a physical activity log periodically determines where you are at any given time.

· Evaluated. Periodic re-evaluations are vital for success. You may find that a given goal is unreachable. If so, reassess the goal. On the other hand, if a goal is too easy, you will lose interest and may stop working toward it. Once you achieve a goal, set a new one to improve or maintain what you have achieved. Goals keep you motivated.

Short range exercise and lifestyle change goals (2 to 16 weeks)

For full credit, all ten blanks must be filled in:

Goals Target date to complete

1. _________________________________________ __________

2. _________________________________________ __________

3. _________________________________________ __________

4. _________________________________________ __________

5. _________________________________________ __________

Long range exercise and lifestyle change goals (16 weeks +)

Goals Target date to complete

1. _________________________________________ __________

2. _________________________________________ __________

3. _________________________________________ __________

4. _________________________________________ __________

5. _________________________________________ __________

Contract Agreement

I agree to this contract as an indicator of my personal commitment to achieve my goals

Name: __________________________________________ Date: ______________

Lab 2 Lifestyle Knowledge and Behavior Survey

Name___________________________________________

Section # ________________ Date__________________________

Purpose

The purpose of this laboratory session is to evaluate your knowledge and behavior in the areas of physical activity, lifestyle diseases, diet, weight (fat) management, stress, and depression.

Procedure

Read each of the following statements and check yes or no to indicate your knowledge or behavior.

Physical Activity

Yes No

____ ____ 1. I avoid the use of labor-saving devices (e.g. Riding lawn mowers, riding golf carts)

whenever possible.

____ ____ 2. I regularly perform work that requires moderate to vigorous physical exertion

Physical Activity Continued

Yes No

____ ____ 3. I regularly (at least three to four times per week) participate in aerobic activities that involve

a minimum of 20 to 30 minutes of continuous movement (e.g. jogging, jumping rope, bicycling, swimming).

____ ____ 4. I can jog 2 miles (or perform some similar activity in duration and time) and continue my

daily activities without experiencing fatigue in the evening.

____ ____ 5. I can describe the benefits of a regular exercise program.

____ ____ 6. I know the difference between anaerobic and aerobic training.

____ ____ 7. I can determine my exercise target heart rate.

____ ____ 8. I can design a personal exercise program to improve my cardio respiratory endurance,

strength and muscular endurance, and flexibility.

____ ____ 9. I have good flexibility in the neck, shoulders, chest, trunk, lower back, hips, and hamstring

muscles.

____ ____ 10. I have the knowledge to purchase quality exercise equipment.

____ ____ 11. I am alert when I perform my studies in the evening hours.

____ ____ 12. I like the way my body looks.

Lifestyle Diseases
Yes No

____ ____ 1. I know the risk factors associated with heart disease, cancer, and osteoporosis.

____ ____ 2. I do not smoke or use any form of tobacco.

____ ____ 3. I consume no alcohol or only drink moderately.

____ ____ 4. I know my systolic and diastolic blood pressure levels.

____ ____ 5. I know my blood lipid profile.

____ ____ 6. There is no history of heart disease or cancer in my family

Diet
Yes No

____ ____ 1. I know the difference between saturated fat, trans fat, and unsaturated fat .

____ ____ 2. I plan my diet in relation to carbohydrate, protein, and fat percentages.

____ ____ 3. I eat breakfast most of the time.

____ ____ 4. I eat fresh fruits and vegetables daily.

____ ____ 5. My diet provides an adequate intake of minerals and vitamins.

____ ____ 6. My diet includes the appropriate amount of fiber.

____ ____ 7. I limit my intake of junk food.

____ ____ 8. I limit my salt intake.

___ ____ 9. I drink skim or low-fat milk.

____ ____ 10. I limit my consumption of red meat.

____ ____ 11. I know the approximate caloric and fat content of the foods I eat.

____ ____ 12. I eat fast foods no more than one or two times per week.

Weight (Fat) Management
Yes No

____ ____ 1. I know the major reasons why individual s are overweight.

____ ____ 2. I know the risk of being overweight.

____ ____ 3. I have avoided gaining weight during the past year.

____ ____ 4. I know the relationship of body fat percentage and acceptable body weight.

____ ____ 5. I am satisfied with my body weight.

____ ____ 6. I have not followed a commercial weight reduction program.

____ ____ 7. I can plan a fat reduction program that includes exercise and diet.

____ ____ 8. I eat only when hungry.

Stress and Depression
Yes No

____ ____ 1. I feel rested and refreshed when I wake up in the morning.

____ ____ 2. I rarely feel uptight.

____ ____ 3. I seldom have tension headaches.

____ ____ 4. I can deal with stress and emotional problems without alcohol or other drugs.

____ ____ 5. I do not experience depression often or for extended periods of time.

____ ____ 6. I can relax immediately when I go to bed at night.

____ ____ 7. I can release tension through exercise or a relaxation technique.

____ ____ 8. I have socially acceptable ways to release aggressive drives and hostile feelings.

____ ____ 9. I rarely feel uptight when I must wait in line or for someone.

____ ____ 10. I have a positive attitude toward life.

____ ____ 11.I enjoy physical and mental challenges.

____ ____ 12. I like myself.

Results

Note the number of questions to which you answered “No.” These answers indicate a lack of knowledge or possibly inadequate health behavior, particularly if you have a high number of no answers in one or more areas. Do you feel that you need to change your lifestyle? If so, in what ways? Record your answers and respond.

Your Response ______________________________________________________________________________

___________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

Adapted from “Fitness a Lifetime Commitment” Miller, 5th edition- Allyn & Bacon

Lab 3 Exercise Readiness Questionnaire

General Health Profile

Name______________________________________ Student ID # _____________________

Class section # ____________ Phone (Home) ______________ (Cell) _______________

Age________ Height__________ Weight ___________

Blood Pressure ______/ ______.

Choose One Category: (Categories found in Chapter 3)

Normal

Pre-high

High

BMI ______

Choose One Health Risk: (Formula and table found in Chapter 4)

Minimal

Low

Moderate

High

Very High

Extremely High

Are you ready to

exercise?

Please answer YES or NO to each of the following questionnaire.

Yes No

____ ____ 1. Are you currently or have you ever experienced any heart or cardiovascular problems that required

medical attention?

____ ____ 2. Are you currently or have you ever experienced chest pain when you engage in physical exercises?

____ ____ 3. Have you recently experienced chest pain when you were not engaged in exercises?

____ ____ 4. Do you experience frequent dizzy spells and loss of balance or even occasional loss of

consciousness?

____ ____ 5. Has your doctor ever diagnosed you with a bone or joint problem and recommended that you not

exercise?

____ ____ 6. Are you currently taking any prescription drugs for high blood pressure or a heart condition?

____ ____ 7. Are you currently pregnant?

____ ____ 8. According to the BMI (Body mass index) norms, do you fall in the obese category for your gender?

____ ____ 9. Do you believe there are any other medical reasons why you should not engage in physical

exercise?

If you answered “YES” to any of the above questions, consult with your instructor before you take your initial fitness assessment or begin your physical exercise program. In some cases your instructor may request a physician approval before assessment, or simply advise you to proceed slowly and with caution when beginning your exercise program.

If you answered “NO” to all of the above questions, you may take the initial fitness assessment to determine your basic fitness profile.

Are there any other health issues or concerns that your instructor needs to know about you? Please explain:

I have completed and understand this questionnaire. Any questions I had have been answered to my satisfaction.

Name : _______________________________________________ Date ___________________

Lab 4 Wellness (Fitness) Assessment Sheet

Initial Assessment

Name: ____________________________ Semester/Year: ___________
Instructor: Date: ___________ Section # ________
· Please review the video link “Fitness Assessment” on e-Campus (Blackboard) before you start the assessment.
· The ExRx.net web page and the listed assessment hot links are excellent sources for this assessment.
Note: Fitness category norms (poor, average, good etc.) are found in Chapter 4 or any of the hot links listed

Body Composition: (See Chapter 4 or ExRx.net or NIH BMI calculator for more information)
Height: _____________ Weight: ____________ Age: __________Resting heart rate: ___________________

Body mass index (BMI) = 704 x weight ÷ height in inches ÷ height in inches
Note: be aware that BMI is only a general observation on health and not a 100% accurate assessment. Research shows that many overweight people are actually healthy. (see Chapter 4 for more information.)

BMI = _________ BMI health risk classification: ________________________
% Body Fat (optional) _______ % Body Fat classification (optional): _____________________

Cardio Respiratory Endurance: (Chapter 4 or fitness assessment video)
Perform one of the following three assessments:
1 mile walk time: (for beginners) ____________________ fitness category: ______________________
1 mile run time: (more challenging) __________________ fitness category: _______________________
1.5 mile run time: (most challenging) _________________ fitness category: _______________________

Flexibility: Trunk Extension: (Chapter 4, Fitness Assessment video or Sit and Reach Flexibility Test)
Sit and reach score: _____________________ Flexibility category: ___________________

Muscular Endurance: (Chapter 4 & fit assessment video or ExRx.net for demonstrations)
Perform one of the following four assessments:

1 minute sit up test: ____________________ Fitness Category: _____________________________
(If you have low back pain or experience any low back discomfort while doing sit ups, do the curl up test)
1-minute modified curl up test: ____________ Fitness category: _____________________________
1-minute push up test: (Males) ____________ Fitness category: _____________________________
1-minute modified push up test: (Females) _______ Fitness category: _____________________________

Muscular Strength: (Chapter 4 & videos 2&3 or ExRx.net for demonstrations)
Perform one of the following two assessments:

Chest press: weight: ______ Reps (1-10): ______ *predicted max: _____fitness category: __________
Leg Press: weight: ________Reps (1-10): ______*predicted max: _____ fitness category: __________

Note: Predicted max is found in chapter 4 or use this squat test if weights are not available Home Squat tests by Topend Sports Network.

FitnessProgram

1

6

week Semester

(See fitness program helpful hints & samples in module #

2

for further help)

Name _____________________________ Section #________ Date ________

Time(s) of day I will exercise:

Cardio respiratory endurance __________________________________________

Muscular strength/endurance __________________________________________

Flexibility _________________________________________________________

Place(s) I will exercise:

Cardio respiratory endurance __________________________________________
Muscular strength/endurance __________________________________________
Flexibility _________________________________________________________

Each cardio respiratory endurance and/or muscular strength/endurance exercise session consists of (Reference: textbook, Chapters

4

,

5

, & 6 and supplemental web page

Exercise prescription on Internet

.)

· a warm-up (light, general exercise)

· stretching (5-

8

exercises of static stretching)

· activity (your planned work out)

· cool-down (light exercise to help the body slow down gradually)

· stretching (repeat warm-up stretches)

Each flexibility exercise session consists of:

· a warm-up (light, general exercise)

· stretching exercises that proceed from less intense to more intense to less intense again

Indicate what you will do for each of the following:

Warm-Up: ______________________________________________________________

_______________________________________________________________________

_______________________________________________________________________

Stretching Exercises (Reference: Chapter

7

and supplemental web page Exercise prescription on Internet.)

Cool-Down: _____________________________________________________________

________________________________________________________________________

________________________________________________________________________

Fitness Program (continued)

I. Cardio Respiratory Endurance

(Reference: textbook, Chapter 5 and supplemental web page Exercise prescription on Internet.)

Type of Exercise:

Walking

Running

Cycling

Swimming

Rowing

Aerobics (water or land)

In-line skating

Ski machine

Stair machine

Stationary Cycle

Other: ________

Week	Date	Frequency (3-6 days/week)	Intensity THR (Target heart rate range) or RPE (Rate of perceived exertion)	Duration (15-60 minutes)
1
2
3
4
5
6
7
8
9
10

· Frequency: maximum increase one day per week.

· Intensity: maximum increase 5% per week.

· Duration: maximum increase 5 minutes per week.

Note: In any given week, you may increase only one category (frequency or intensity or duration).

Fitness Program (continued)

II. Muscular Strength

(Reference: textbook, Chapter 6 and supplemental web page Exercise prescription on Internet.)

		Exercise		FW=Free Weight M=Weight Machine C=Callisthenic Exercise		Days*	Sets (1-3)	Reps (2-8)	Weight (70%-90% 1 – RM)	Rest Period (2-5 minutes between sets and exercises)

· Three days per week, every other day (e.g., Monday, Wednesday, Friday).

· Alternate exercises between upper body and lower body (e.g., bench press, squat, military press, etc.).

· List exercises in order from large to small muscle groups (e.g., bench press before triceps curl).

· Include exercise for opposing muscle groups (e.g. biceps and triceps, quadriceps and hamstrings, etc.)

· Add weight when the sets and reps can be accomplished easily.

· Perform exercises at a moderate tempo and maintain proper form.

· Do NOT hold your breath while exercising

!!

Fitness Program (continued)

III. Muscular Endurance

(Reference: textbook, Chapter 6 and supplemental web page Exercise prescription on Internet.)

Exercise

FW=Free Weight

M=Weight Machine

C=Callisthenic Exercise

Days*

Sets (2-5)

Reps (12-20)

Weight (50%-65% 1 – RM)

Rest Period (1-2 minutes between sets and exercises)

· Three days per week, every other day (e.g., Monday, Wednesday, Friday.)

· List exercises in groups by muscle(s) worked (e.g. press, upright rowing, shoulder shrugs, half squat, leg curl, etc.).

· Include exercise for opposing muscle groups (e.g. biceps and triceps, quadriceps and hamstrings, etc.)

· Add weight or reps when the sets and reps can be accomplished easily.

· Perform exercises at a moderate tempo and maintain proper form.
· Do NOT hold your breath while exercising!!
Fitness Program (continued)

IV. Flexibility

(Reference: textbook, Chapter 7 and supplemental web page Exercise prescription on Internet.)

Exercise

Days (3-6 days per week)

Sets (1-3)

Reps (3-5)

Duration (each side 10-30 seconds)

· Perform each stretch to the point of mild tension (no bouncing!).

· Alternate sides.

· Relax between stretches.

· Consider performing sets at different times throughout the day.

· Increase days or sets or reps or duration when the exercises can be accomplished easily. Any increase should be small (gradual progression is best)

· Do NOT hold your breath while exercising