Personal Wellness Assessments

Wellness Activity Number 1: Assessment Activity 9-3

Stress Style: Mind, Body, Mixed?

Wellness Text, Chapter 9, Page 331

Purpose: I chose to complete this assessment because I have become more stressed since I entered college and I wanted to figure out the best ways for me to manage it.


1. Start by placing yourself in a stressful situation.

2. Think about what kind of feelings you experience during this time?

3. Check all the feelings that apply to you.

Assessment: img_0095

Reflection: This assessment was not hard to complete. It did make me think of what kind of feelings I had when placed in a stressful situation. After completing the assessment, I realized I stress through my mind and body. Which is why I love to play basketball and exercise because that is what distracts me from the things causing me to stress out. I still want to work on not overthinking situations and just understand that everything happens for a reason.

Wellness Activity Number 2: Assessment Activity 6-4

Do You Have Fatty Habits?

Wellness Text, Chapter 6, Page 231

Purpose: I chose to complete this assessment because I am curious to see how bad my fat habit is. Being a full-time student-athlete, with a crazy schedule, I tend to eat out a lot since it is quicker. I am pleased with my body, but I know there are always ways I can make myself healthier.


1. Circle the category that is more typical for your diet. If you never eat the foods listed in the categories, then don’t circle one at all.

2. When you finish, count the number of circles you have in each column.

3. Calculate your score by: Multiplying the number of High-Fat choices by 2 and the Low-Fat choices by 1.

4. Add these totals together to get your fat habit score.


Reflection:  I really liked this assessment. Even though I am a student-athlete my food choices are not the greatest. After completing this assessment I realized I don’t eat as bad as I thought I did though. I finished with a  score of 13, which is ranked in the Good Fat Habit category. There are healthier options that I know I can substitute in if I want to see more progression in my body. Although with the strenuous amounts of physical activity I am involved in throughout the week I like to be able to treat myself at times and still get all the proper nutrients I need.

Wellness Activity Number 3: Assessment Activity 3-4

Calculating Target Heart Rate

Wellness Text, Chapter 3, Page 107

Purpose: To calculate your target heart rate for a stage of adoption by using the Karvonen Method


1. Understand the Karvonen Method and it’s variables

2. Calculate your Heart Rate Max using: 206.9 – (.67 x Age)

3. Then, calculate your Resting Heart Rate (RHR) by placing your index and middle finger on your neck (carotid artery) or your wrist (radial artery). Feel around for the pulse, once you feel it, count the palpations for 15 seconds. After you count your pulse, multiply the number of palpations times 4.

4. Now that you have your variables for the Karvonen Method, you can calculate your Target Heart Rate (THR) for any stage of adoption. In order to calculate for the Improvement Conditioning Stage you will need to use training intensities (TI) of 60% and 75%. These will be inserted into the equation as decimals (.60 and .75).

5. So now you fill in the equation: (HR max- RHR) x TI + RHR. Do this for 60% and then again for 75% to get your THR for the Improvement Conditioning Stage.

6. The results will give you your beats per minute at that specific training intensity level.

Assessment: img_0122

Reflection: The Karvonen Method is a very helpful formula to calculate a Target Heart Rate for a specified exercise. I calculated my Heart Rate Max to be 194.84 bpm. My Resting Heart Rate was 60 bpm. Then, I calculated my Target Heart Rate for the Improvement Conditioning Stage (60%-75% TI) to be 140 bpm – 161 bpm. This assessment was very easy to complete since it involved simple math. I enjoyed this assessment because of the helpful information it provided me. I can now use in the future when improving my overall fitness.

Wellness Activity Number 4: Assessment Activity 9-4

Identification of Coping Styles 

Wellness Text, Chapter 9, Page 333

Purpose: I chose to complete this assessment because stress is a big part of my life. Since I am a student-athlete time management has always been a struggle to deal with. Especially being in college, basketball is now like a full-time job, but I still strive to keep a 3.5 GPA. So balancing things in my life has become so much more stressful.


  1. Look at the following list of positive coping behaviors and check which box (often, rarely, or not at all) applies to you in a stressful situation.
  2. Then, at the following list of negative coping behaviors and check which box applies to you in a stressful situation.
  3. Finally, answer all the questions that follow to see if you tend to take stress more negatively or positively. If more negative, then what kind of things can you do to be more positive?


Reflection: This assessment was easy and very helpful. I did not realize that I used that many negative coping behaviors until I actually seen them listed out. I definitely know that I can always manage my stress better, but sometimes the situations are just really difficult to cope with. I will try to work on speaking more positively because I know everything happens for a reason. I also want to try and include a few more of the positive coping behaviors into my lifestyle like, reading books, writing, and enjoying nature. This assessment provided me with good coping behaviors that I hope to use and also will recommend to friends.

Wellness Activity Number 5: Assessment Activity 5-2

Shoulder Flexion Test

Wellness Text, Chapter 5, Page 167

Purpose: I chose to complete this assessment to test my shoulder flexion by using my deltoids and shoulder girdle.


1. Start laying face-down on your stomach (prone position).

2. Have your arms fully extended with your chin on the ground throughout the whole exercise.

3. With hands extended, grasp a straight edge (ruler, stick, etc.) with both hands and raise it as high as possible from the floor

4. Measure the distance from the floor to the straightedge in inches.

5. Repeat this for 3 times and record the distance each time. Then, check your classification by using the chart.


Reflection: After completing this assessment, I was a little in shock at the classification (category) I was in. My results were 17 inches, 19 inches, and 17 inches. These results place me in the Fair category. By being a full-time athlete, day in and day out of the gym I expected my results to be better. During the test I found it difficult to raise my shoulders to the distance I made it to, so to make it to 27 inches or above is a huge stretch. This test was easy to complete, but still very challenging. I am now tempted to take on a challenge of raising my shoulder flexion distance after my season is over and retake this test to get a higher score.

Wellness Activity Number 6: Assessment Activity 6-1

Assessing Your Carbohydrate and Protein Recommended Intake

Wellness Text, Chapter 6,Page 225

Purpose: I chose to complete this assessment because in my nutrition class we have been discussing our intake goals for various nutrients, so I have become more interested in everything I am putting in my body.  



  1. Find your total caloric intake in either of the two ways:
    1. Use my www:// (enter age, gender, physical activity level) then Submit to receive your caloric intake.
    2. Use Table 6-8 on Pg. 198. Identify the recommended caloric intake range for your age, gender, and activity level (moderate activity to active)
    3. Enter your caloric intake (calories)
  2. Now you can calculate your Carbohydrate Calories by multiplying your total caloric intake by .45 and .65 to get your range of min and max Carbohydrate Calories
  3. After this you need to convert your calories to grams. You must divide your Carbohydrate Calories by 4 to get the recommended Carbohydrate intake in grams per day.


  1. The book states that adults require .36 grams of protein per pound of body weight. So all you have to do it take your body weight (in pounds) and multiply it by .36 to get your protein RDA in grams




Reflection: This assessment was very easy and straight to the point. I enjoyed completing this exercise because nutrition has me interested in calculations that determine what types of food I need to fuel my body throughout the day. I feel like as a college athlete I get more than enough carbs and proteins in my diet than what my RDA suggests. Especially after workouts because we are supposed to have “power hour” where we take in a lot of carbs to build our muscle back up. After completing this assessment and many others like this I am interested in paying more attention to what foods I eat.

Wellness Activity Number 7: Assessment Activity 6-2

Assessing Your Maximum Fat and Saturated Fat Intakes

Wellness Text, Chapter 6, Page 227

Purpose: I chose to complete this assessment because it goes hand-in-hand with the previous one. Except this one focuses primarily on Fats and Saturated Fats.


Max Fat Intake:

  1. Use Caloric Intake from 6-1
  2. Find Max Fat Calories by using your caloric intake and multiplying it by .35
  3. Then you take your max fat calories and divide it by 9 to equal your max fat in grams per day

Max Sat Fat Intake:

  1. Use your caloric intake from 6-1
  2. Then you find your Max Sat Fat Calories by multiplying your caloric intake by .10
  3. You will then take your Max Sat Fat Calories and divide it by 9 to equal your Max Sat Fat in grams per day


Reflection: This assessment went along with 6-1, so it was not hard to complete at all. I wanted to do this assessment because the amount of fat I take in on a daily basis needs to be reduced. This assessment gave me a recommended number I can go off of and can now be aware of how much I am putting into my body daily. Although, I know it will be hard to limit exactly how much I eat due to the amount of animal products I consume to make sure I get enough Protein in my body. I feel as if I am choosing the healthier fats over the sweets, then I should be just fine.

Wellness Activity Number 8: Assessment Activity 10-4

Road Rage and You

Wellness Text, Chapter 1o, Page 365

Purpose: I chose this assessment to see if I had any bad driving habits that I didn’t notice I did, so that I can work on them.


  1. Follow the series of questions and mark which category you fall under for each.
  2. Answer the questions that follow.


Reflection: This assessment was interesting to fill out. I did not realize all the little things drivers and myself can do to provoke road rage. I have always felt like a really good driver but I do have some bad driving habits that I need to work on. The one thing that provokes my road rage is when a car drives too closely behind mine. I do not feel safe and neither do my passengers, so I feel like it’s not a good thing to do. My worst habit is talking on the phone while driving and/or changing the music. I want to work on this and I feel like I can help by connecting my phone to my bluetooth more often that way I can keep both hands on the wheel at all times. After completing this assessment, I realized that road rage is more common than what it seems and the littlest actions can trigger someone else’s dangerous driving, so I am going to be more aware of what I do on the road.

Wellness Activity Number 9: Assessment Activity 1-2

Health Locus of Control

Wellness Text, Chapter 1, Page 33

Purpose: I chose to complete this assessment because I was interested to see the different scales they had listed for the reasons behind illnesses.


  1. Read the difference between the different scales
  2. For each answer under each scale choose a number 1-5. 1 being strongly agree and 5 being strongly disagree.
  3. Total your score for each scale at the end
  4. Compare scores and see which category you fall under for each scale.


Reflection: This assessment was a little different than the others I chose to complete. I had mixed feeling about all the statements listed in this assessment so it was hard for me to choose a side. I believe everyone can control their health up to some extent. It is hard to avoid bacteria while around others that are sick, especially not knowing that those people are sick. I also believe doctors can help when you become sick, but they can’t do much except provide certain vaccines to fight off specific viruses. I have always believed in staying healthy as much as you can and this assessment showed how I believed in things in a variety of ways not strictly by one scale listed.

Wellness Activity Number 10: Assessment Activity 5-3

Sling Test

Wellness Text, Chapter 5, Page 169

Purpose: I chose to complete this assessment because I was interested to see what category I fell under in this test.


  1. Lie on your back on the floor and bend both knees
  2. Pull right leg to your chest by holding knee with both hands
  3. Then straighten out your left leg and push it to the floor (without letting right leg move away from your chest)
  4. Have someone measure distance between floor and back of the knee
  5. Repeat for other leg
  6. The Classification is from Excellent to Poor by using the distance measured


Reflection: This physical assessment was easy and quick to complete. With post-season starting this week my body was not up for a hard assessment to perform. When I seen the classifications I was surprised at how poorly someones flexibility could be at this. I did this assessment with ease. There was little to no room between my leg and the floor whenever I performed the steps as listed. I feel as if someone did fall under the fair or poor categories should definitely make a goal on working on their sling muscles. After completing this assessment, I was not surprised at the classification in which I fell in because of how much I focus on my flexibility and athletic performance.