WELLNESS
for life
________________________________________
NAME
________________________________________
DATE
________________________________________
DAYS and TIME your course meets
________________________________________
PROFESSOR of your course
The information presented in this textbook is in no way intended to serve as medical
advice or as a substitute for medical counseling; anyone interested in such should
consult a physician. The information presented in the text should be used in
conjunction with the guidance and care of one’s personal physician. All individuals
should consult their personal physicians before beginning any diet, exercise, or
wellness regimen.
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10 9 8 7 6 5 4 3 2 1
DIRECTIONS FOR COMPLETING THE GRADED
ACTIVITIES FOR WELLNESS FOR LIFE
The Graded Activities for Wellness for Life are now a completely paperless
system. The files are all digital, and you will need to turn them in using
your computer and the Internet. Directions for completing the Graded
Activities for Wellness for Life are as follows.
1. Download the file saved in portable document format (PDF) enti-
tled “Graded Activities for Wellness for Life” from the publisher’s
website at http://www.grtep.com. You will need your access code
that came with your text to login to the website. Also, you will need
Adobe Reader, which can be downloaded to your computer free at
http://get.adobe.com/reader/, to complete the activities.
2. Once you download the PDF entitled, “Graded Activities for
Wellness for Life,” open the file by double clicking on it (when you
downloaded the file, be sure to remember where you saved it on
your computer).
3. Type your name, the date, the days and time your course meets (or
type On-line Course if your course is on-line), and the name of your
professor on the first page of the PDF.
4. Now, save a working copy of the PDF by going to the tool menu at
the top of the page and click on File, and then Save As… When the
window opens to prompt you to enter a file name, go the the area
marked File name: Graded Activities for Wellness for Life.pdf and
click in the rectangle, highlighting the entire name. Then, rename
the file, which should be your last name followed by your first name
and then the number 100, e.g., DoeJane100. Then click the Save
button in the window located in the lower, right-hand corner. Be
sure to look where you are saving the file in the Save in: rectangle at
the top of the window. That way you will know where you saved it.
5. Close all the files that you have open, and then go and open the new
PDF that you just labeled with your last name followed by your first
name. This is your working copy of the PDF that you must upload
later.
6. Complete each activity by clicking on the appropriate response to each
item or by typing your specific answers into the appropriate fields
(Note: to highlight the fields, click the rectangle labeled “Highlight
Fields” that is located in the top, right-had corner of the PDF).
7. Be sure to scroll down through the document, completing each
activity. Once you complete an activity, it is a good idea to save the
PDF so that you do not lose any of your work. It is always a good
idea to save often. Also, it is a good idea to back up your work by
saving your PDF to your computer as well as a flash drive for a back
up. You can never save your work in too many places.
8. Once you complete all of your activities in the PDF, save a final copy
of the document and review it to ensure that you completed all of
the activities.
9. Log in to the publisher’s website at www.grtep.com using your
access code, and upload your PDF using the Internal Messages.
Detailed instructions are available under the Graded Activities link
on the website and entitled, “Instructions for Submitting Your
Assignments.” This is how you officially turn in your Graded
Activities for the course.
WHAT IS WELLNESS?
–NOTES–
ACTIVITY 1.1: ASSESSING YOUR WELLNESS
Everyone wants to be happy, healthy, and productive—that is, to be well.
So, how well are you? Answer the following questions to determine your
wellness. Be honest with yourself, and after you are through, tally your
score for each section, as well as compute a grand total, and correlate those
with the scale provided to see how you rate.
PHYSICAL
1. I eat a variety of foods, such as grains, fruits, and vegetables, regularly.
2. I maintain my proper body weight and am neither underweight nor
overweight.
3. I exercise moderately for at least 20-30 minutes, 3 times a week.
4. I drink only moderately, if at all, and do not use illicit drugs.
5. I do not smoke nor use tobacco products.
Physical Score ____________
Rating __________________
OCCUPATIONAL
1. I am pursuing a career that I will enjoy.
2. I actively pursue information about the career that interests me.
3. I understand my own strengths and weaknesses.
4. I strive for a good work ethic and understand that it is up to me and
no one else.
5. My career will provide me the financial wherewithal to live my
desired lifestyle.
Occupational Score ________
Rating ___________________
SOCIAL
1. I have close friends whom I can trust.
2. I stay informed of current events and happenings.
3. I participate in social clubs, groups, or other organizations that I
enjoy.
4. I am honest and trustworthy.
5. I maintain positive friendships with others.
Rarely Usually Always
123
123
123
123
123
123
123
123
123
123
123
123
123
123
123
0
0
CHAPTER 1
Social Score ________
Rating _____________
SPIRITUAL
1. I know my values and live by them daily, being careful not to con-
tradict them.
2. I enjoy my life and am very satisfied with what I make of it.
3. I am reflective about my life, and improve from the mistakes that I
have made.
4. I have a purposeful direction in my life.
5. I respect others.
Spiritual Score ______
Rating _____________
INTELLECTUAL
1. I enjoy learning.
2. I actively pursue learning opportunities to better understand the
world around me.
3. I stay informed about social and political events.
4. When deciding major issues in my life, I research them well in
advance.
5. I often read the newspaper, magazines, or books to expand my
knowledge.
Intellectual Score ______
Rating _______________
EMOTIONAL
1. I keep things in perspective, and do not get upset over the “little
things.”
2. I set goals for myself that are realistic and achievable, yet challeng-
ing.
3. I accept things about myself that I cannot change, and change those
that I can.
4. I am not afraid to express my emotions.
5. I can relax without the help of alcohol and drugs.
Emotional Score ______
Rating ______________
Rarely Usually Always
123
123
123
123
123
123
123
123
123
123
123
123
123
123
123
0
0
0
0
WHAT IS WELLNESS?
RATINGS
Scores of 12-15 within dimensions and 72-90 overall. These scores are
rated as EXCELLENT. You are practicing safe habits and are considered
to be optimally well in this area.
Scores of 8-11 within dimensions and 48-71 overall. If you are in this
area, you are considered GOOD, but you need improvement. Look back
at your answers, especially the ones that you marked “Usually” and
“Rarely.” These are areas where you need to reconsider your personal
habits and imagine how you can improve these so that you can function
optimally all the time.
Scores of 5-7 within dimensions and 30-47 overall. If your scores are
in this area, you are probably taking unnecessary and grave risks to your
health, and rate as NEED IMPROVING. You may be unaware of the
fact that these behaviors can have a negative effect on your health and
wellness. Read the questions again, and think of ways you can improve
your well-being.
–NOTES–
page left blank purposely
WHAT IS WELLNESS?
–NOTES–
ACTIVITY 1.2: HEALTHSTYLE: A SELF-TEST
This brief test, developed by the Public Health Service, is all about changing
lifestyle. Its purpose is to tell you how well you are doing to stay healthy. The
behaviors covered in the test are recommended for most Americans. Some of
them may not apply to persons with certain chronic diseases or disabilities.
Such persons may require special instructions from their physicians.
Cigarette Smoking
If you never smoke, enter a score of 10 for this section and go to the next
section on Alcohol and Drugs.
Almost Always Sometimes Almost Never
1. I avoid smoking cigarettes. 2 1 0
2. I smoke only low tar and
Nicotine cigarettes or I
smoke a pipe or cigars. 2 1 0
Score:___________ Rating: _______________
Alcohol and Drugs
1. I avoid drinking alcoholic
beverages or I drink no more
than 1 or 2 drinks a day. 4 1 0
2. I avoid using alcohol or other
drugs (especially illegal drugs)
as a way of handling stressful
situations or the problems in
my life. 2 1 0
3. I am careful not to drink
alcohol when taking certain
medicines (for example,
medicine for sleeping, pain,
colds, and allergies). 2 1 0
4. I read and follow the label
directions when using prescribed
and over-the-counter drugs. 2 1 0
Score:___________ Rating: _______________
0
CHAPTER 1
–NOTES– Almost Always Sometimes Almost Never
Eating Habits
1. I eat a variety of foods each
day, such as fruits and
vegetables, whole grain breads
and cereals, lean meats, dairy
products, dry peas and beans,
and nuts and seeds. 4 1 0
2. I limit the amount of fat,
saturated fat, and cholesterol
I eat (including fat on meats,
eggs, butter, cream, shortenings,
and organ meats such as liver). 2 1 0
3. I limit the amount of salt I eat
by cooking with only small
amounts, not adding salt at the
table, and avoiding salty snacks. 2 1 0
4. I avoid eating too much sugar
especially frequent snacks of
candy or soft drinks. 2 1 0
Score:___________ Rating: ________________
Exercise/Fitness
1. I maintain a desired weight,
avoiding overweight and
underweight. 3 1 0
2. I do vigorous exercise for 15-30
minutes at least 3 times a week
(examples include running,
swimming, brisk walking). 3 1 0
3. I do exercises that enhance my
muscle tone for 15-30 minutes
at least 3 times a week (examples
include yoga and calisthenics). 2 1 0
4. I use part of my leisure time
participating in individual,
family, or team activities that
increase my level of fitness (such
as gardening, bowling, golf,
and baseball). 2 1 0
Exercise/Fitness Score:___________ Rating: _________________
0
0
Almost Always Sometimes Almost Never
Stress Control
1. I have a job or do other
work that I enjoy. 2 1 0
2. I find it easy to relax and
express my feelings freely. 2 1 0
3. I recognize early, and prepare
for, events or situations likely
to be stressful for me. 2 1 0
4. I have close friends, relatives,
or others who I can talk to
about personal matters and call
on for help when needed. 2 1 0
5. I participate in group activities
(such as religious and
community organizations) or
hobbies that I enjoy. 2 1 0
Stress Control Score:___________ Rating: _________________
Safety
1. I wear a seat belt while riding
in a car. 2 1 0
2. I avoid driving while under the
influence of alcohol and other
drugs. 2 1 0
3. I obey traffic rules and the
speed limit when driving. 2 1 0
4. I am careful when using
potentially harmful products
or substances (such as household
cleaners, poisons, and electrical
devices). 2 1 0
5. I avoid smoking in bed. 2 1 0
Safety Score:___________ Rating: __________________
WHAT IS WELLNESS?
–NOTES–
0
0
CHAPTER 1
What your scores mean to YOU.
Ratings
Scores of 9 and 10
Excellent! Your answers show that you are aware of the importance of
this area to your health. More important, you are putting your knowl-
edge to work for you by practicing good health habits. As long as you
continue to do so, this area should not pose a serious health risk. It is
likely that you are setting an example for your family and friends to fol-
low. Because you got a very high test score on this part of the test, you
may want to consider other areas where your scores indicate room for
improvement.
Scores of 6 to 8
–NOTES–
