With regards to exercise/physical activity, what “Stage of Change” are you currently in and why? What stage would you like to be in by the end of the term? See pages 10 – 11 in your textbook.
Stage of change now:
Describe why:
Anticipated stage of change at end of term:
STEP 3: EXERCISE JOURNALING (10 PTS)
Record all exercise engaged in for one week (seven consecutive days). All columns within a row must be completed and detailed to earn full credit. Indicate “No Exercise” on the days you did not exercise.
Refer to the following definitions when labeling the intensity of exercise:
Low (Light): Routine tasks associated with day-to-day life, such as walking slowly or stretching.
Moderate: Breathing and heart rate are accelerated but conversation is comfortable.
Vigorous: Breathing and heart rate considerably elevated; unable to hold conversation.
Date Type of Exercise
(walking, swimming, resistance training etc.) Detailed explanation of exercise (8 reps, 2 sets of 10 push-ups, 1500m swimming, Heart rate during exercise, etc) Duration of Exercise
(minutes) Intensity of Exercise
(low, moderate, vigorous)
Question#2: After reviewing your exercise journal, explain TWO interesting perceptions/observations.
(Consider proud accomplishments, areas for improvement, or whether or not your routine is sustainable.)
Perception #1:
Perception #2:
Based upon these two perceptions, what would you like to specifically focus on this term (can be exercise and/or nutrition related)?
STEP 4: GOAL SETTING (14 PTS)
Question #3: Now let’s get more specific: Write an exercise-related SMART goal in one sentence below.
Based on your SMART goal above, answer the following questions:
How is your goal specific?
How is your goal measurable (how will you track this goal on a daily basis)?
How is your goal action-oriented and realistic?
What is the time frame (or end date) for you to achieve your goal?
Question #4: What are TWO smaller goals (or mini-goals) that will help you achieve your overall SMART goal during the term? What will you reward yourself with when you achieve your SMART goal?
2 mini goals:
1.
2.
SMART goal Reward:
Question #5: Identify three specific and distinct resources and explain how each will assist you in achieving your exercise goal or target behavior. For SMART goal accountability, list at least one person that you will share your SMART goal with. When will you tell them? Be specific.
3 specific resources:
1.
How this resource will assist me:
2.
How this resource will assist me:
3.
How this resource will assist me:
Accountability person (Who):
When will you tell them?
STEP 5: OVERCOMING BARRIERS FOR EXERCISE (6 PTS)
Question #6: List and explain three potential barriers that could prevent you from being successful at achieving consistent exercise patterns or your exercise-related SMART goal. Describe three corresponding strategies you will incorporate in your life to overcome the barriers you listed.
Barrier 1:
Strategy 1:
Barrier 2:
Strategy 2:
Barrier 3:
Strategy 3:
STEP 6: STRESS MANAGEMENT (7 PTS)
Question #7: Perceived Stress Scale
a) Complete the Perceived Stress Scale (PSS) below and total all answers.
Questions
Answer the following questions about your feelings and thoughts during the last month. In each case, you will be asked to indicate by highlighting/bolding how often you felt or thought a certain way.
Never Almost Never Sometimes Fairly Often Very Often
1. In the last month, how often have you been upset because of something that happened unexpectedly? 0 1 2 3 4
2. In the last month, how often have you felt that you were unable to control the important things in your life? 0 1 2 3 4
3. In the last month, how often have you felt nervous and “stressed”? 0 1 2 3 4
4. In the last month, how often have you felt confident about your ability to handle your personal problems? 4 3 2 1 0
5. In the last month, how often have you felt that things were going your way? 4 3 2 1 0
6. In the last month, how often have you found that you could not cope with all the things that you had to do? 0 1 2 3 4
7. In the last month, how often have you been able
to control irritations in your life? 4 3 2 1 0
8. In the last month, how often have you felt that you were on top of things? 4 3 2 1 0
9. In the last month, how often have you been angered because of things that were outside of your control? 0 1 2 3 4
10. In the last month, how often have you felt difficulties were piling up so high that you could not overcome them? 0 1 2 3 4
Total all answers to calculate score (sum of all 10 questions)
Question #8: Scores for the Perceived Stress Scale (PSS) range from 0-40 (0-13 = low perceived stress; 14-26= moderate perceived stress; 27-40 = high perceived stress). Explain how you scored (number and category (low, medium, high)) on the PSS and personal reasons as to why you scored the way you did on this scale. Be specific and relate your answers to your personal experiences.
STEP 7: RELAXATION/STRESS MANAGEMENT VIDEO MODULES (18 PTS)
Watch two (2) videos from the list below. ONE video must be a PARTICIPATE option.
TOPICS WEBLINKS
Relaxation exercise (participate) http://www.mayoclinic.org/
