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 ___________________

(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 _________________________________________________________