Personal Wellness Assessment 1:

Health Locus of Control


Assessment Activity 1-2 in Wellness Text: pg. 33

Directions: Read the list of health-related questions and answer on a scale of 1-5 with 5 being strongly agree and 1 being strongly disagree.  Once you have answered all of the questions in each section, you add up each section and receive a score.  If you get a score from 23-30, it means you have a strong inclination to that subscale.  If you get a score ranging from 6-14, you have a low inclination towards that subscale.

Conclusion/Assessment: Overall, I found this assessment to be pretty interesting because I found that most of my scores fit well with how I view health, doctors, and medicine.  However, I found that some of the questions were somewhat unnecessary such as “If I take care of myself, I can avoid illness.”  In my opinion, if you take care of yourself, you definitely have a better chance of staying healthy, but there is no way of controlling your health because you never know when you may come in contact with someone else’s illness or disease.  Although I did not know how to properly answer some of the questions that were like the one above, I still enjoyed the assessment and found the results to be pretty accurate towards my opinions on health.


Personal Wellness Assessment 2:

Physical Based

The 3-Minute Bench Step Test


Assessment Activity 3-3 in Wellness Text: pg. 105

Directions: Get a stable bench or chair that is 12 inches high (my chair was much higher but it is all I had).  Time yourself for 3 minutes of stepping up on the chair and then down in order to speed your heart rate.  After 3 minutes, find your heartbeat on your wrist and find your BPM.  Once you have your BPM, go to the chart and find out where you stand on the men or women scale for your age.

Conclusion/Assessment: I personally thought this test was going to be much harder than it was.  Maybe I am in better shape than I thought from volleyball, but I was not that tired after this 3 minute assessment.  I am not sure if this is as accurate as it could have been considering I had to get my heart rate by myself but I received 81 BPM for my 1-minute heart rate.  This heart rate fell under the “Excellent” category for women aged 18-25 years old.  I hope this is true and accurate, but I am doubtful.  I still enjoyed this assessment and did everything the directions asked, so I got the most accurate results possible.


Personal Wellness Assessment 3:

Do You Have Fatty Habits?

Assessment Activity 6-4 in Wellness Text: pg 231

Directions: Read each food type or habit and answer which type you are most likely to eat. The answers range from high-fat to medium-fat to low-fat.  Once you have answered all of the parts, add up each column and you will receive a total score.  If you score less than 10, you have excellent fat habits. A score of 10-19 is good fat habits. A score of 20-30 means your fat habits need improvements. Lastly, a score of over 30, means you have a very fat diet.

Conclusion/Assessment: This was my favorite assessment that I have done this far because I try to really watch what I eat and cook with.  I thought this was a good indicator of what is good for your body and what is not.  I scored a 7 which means I have healthy fat habits.  This is true for the most part.  Of course there are always days where we stray from what we should eat, but overall I agree with the results.  I recommend everyone do this assessment in order to know if they need to change their diet in any way.


Personal Wellness Assessment 4:

Stress Style: Mind, Body, Mixed


Assessment Activity 9-3 in Wellness Text: pg. 331

Directions: Read the list of 14 things that may happen when you get stressed out.  Some of the things on the list have to do with your mind while others have to do with your body.  Check off the things that apply to you when you are stressed out.  After you have checked everything off, you give yourself a “mind” point if you checked off numbers 2,3,6,7,10,12, or 14.  You give yourself a “body” point if you checked off numbers 1,4,5,8,9,11, or 13.  Tally up all of your points and see if you are a mind stressor, body stressor, or mixed stressor.

Conclusion/Assessment: I find myself stressed out a lot because of my busy schedule due to volleyball and school.  Sometimes I do not know how to deal with being so stressed out, so I enjoyed this assessment because it really applied to me.  I checked off six numbers; three for mind and three for body so I am a mixed stressor.  Since I am a mixed stressor, they recommended that I take up activities such as competitive sports, but also meditate.  I already play a competitive sport so I do not think I need to add another to the list since it is one of the things that stresses me out.  However, I never really meditate so that may be something that I need to try and see if it reduces my stress when I have a hectic week and busy schedule.

Personal Assessment 5:

Are You At Risk For Diabetes?


Assessment Activity 13-3 in Wellness Text: pg. 451

Directions: Read the list of ten things to determine if you are at risk for diabetes.  Checking yes to a few things is okay, but if you check yes to 5 or more things, the text recommends that you see a doctor.

Conclusion/Assessment: I have never heard of anyone in my family having diabetes, but I am not 100% sure if anyone has it.  When I went through the questions, I actually checked no to every question.  Obviously this test is not 100% accurate, so I shouldn’t automatically assume that I won’t get diabetes.  However, it is good to know how at risk you are and if you need to consult a doctor.  Since I did not check yes for anything, I will probably not consult a doctor in the near future, but it is good to know the risks associated with diabetes.


Personal Assessment 6:

Cancer Early Detection Inventory

Assessment Activity 13-2 in Wellness Text pg. 449

Purpose:  The purpose of this assessment is to provide knowledge to young people about cancer.  It is to show what is normal and what is unusual in regard to things that happen to your body.  It also helps determine whether you need to seek a physician’s care or not.

Directions:  This assessment was rather simple.  All you have to do is read all of the different statements on the page in order to see whether or not you have cancerous symptoms.  The statements all fall under categories, which include bladder, bone, breast, colon and rectum, lung, lymphatic system, oral, prostate, skin, testes, thyroid, and uterus and cervix. Once you go through each category and answer questions such as if there is blood in your urine or having a lump in the breast, you go through and see how many of these questions you checked off.  If the things you checked off are serious problems, you are to consult a physician immediately.

Assessment:  There were very few statements that I had to check, which I am very grateful for.  I only checked two statements, which were “Pain in the bone or joint” and “Swelling in the bone or joint.”  I checked these assessments because this happens to me quite often.  However, when asked if this is a serious problem where I would need to consult a physician, I would definitely say no.  The only reason that these things happen to me is because I play volleyball in college and the wear and tear on joints and constant repetition of movements sometimes causes pain or swelling. The rest of the questions, which I did not check, were much more serious issues such as moles changing shape or rectal bleeding, and other things that are symptoms of cancer.

Conclusion:  I think this assessment is very important for people to be aware of.  It helps you determine whether you need to seek help in order to prevent cancer or discover that you have it.  There are a lot of things on this list that I did not know were symptoms of cancer, so I definitely learned a lot from this.  I think it is important for other students to take this assessment because they could end up changing their lives just by taking a short test.  They may not realize that a mole they have can be cancerous.  Overall, I really enjoyed this assessment.

Personal Assessment 7:

Physical Based:

Trunk Extension

Assessment Activity 5-4 in Wellness Text pg. 171

Purpose: The purpose of this assessment is to see whether or not you are flexible.  Trunk extension is done in order to measure how flexible your core and hip flexors are.

Directions: In order to complete this assessment, you have to lay on the floor with your face down.  If you have enough people in the room, you are to have someone hold your legs down.  Then you raise your upper body and head off of the ground as high as you can.  Someone is to measure how far your body lifts off of the ground. Repeat this 3 times and record your scores in inches.

Assessment: This assessment was a lot more challenging than I thought it would be.  I received scores of 20, 21, and 21 inches off of the ground which is considered good for women.  There is a chart that shows where each of your scores fall.  For women, 24 and over is excellent, 20-23 is good, 18-19 is average and 17 or below is poor.

Conclusion:  As I said in the assessment, I received good scores for the women category.  However, this does not depict how painful it was for me to complete.  I have lower back issues so it was pretty painful to lift my body off the ground like that.  However, I still received good scores.  After completing this exercise, I realize that I really need to work on my flexibility and also strengthening my lower back.  This type of exercise should not be painful for someone as young as I am.

Personal Assessment 8:

Assessment of Regional Fat Distribution

Dr. T (2017). Wellness and Body Composition. EXSC 140, Bellarmine University.


Purpose: The purpose of this assessment is to see if you have a healthy body composition.  If you have a healthy composition, your hips should be bigger than your waist.  This test can be used to predict disease risks because we are more prone to health problems if our waist is bigger than our hips.

Directions: In order to complete this assessment, you need a tape measure or ruler.  I did not have a tape measure so I measured my waist and hips with string and then put the string up to a ruler to get the measurements. You have to measure your hips where your rear end sticks out the farthest.  You then have to measure your wast around its narrowest point.  After you get these numbers, you have to get the ratio of your wast to your hips.  In order to do this, you just divide the number you got for your waist by the number you got for your hips.  The safe ratios are 0.8 or less for women and 0.9 or less for men.

Assessment:  This assessment is pretty simple to complete.  You just have to make sure you are measuring the right areas on your hips and waist. When I measured my hips, I got 40 inches and when I measured my waist I got 27 inches.  I got my ratio by dividing 27 by 40 (27/40) and received a ratio of 0.675 which is considered safe for women.

Conclusion: This activity is extremely important to be aware of, especially as you get older.  I cannot tell you how many older men I see that are so much wider around their waist than their hips, which is detrimental to your health.  If you have a wider waist than your hips, you are more prone to diseases such as diabetes.  I liked this assessment because it put my mind at ease since I was in the safe zone.  This does not mean I will never be in bad health, but it means that I am doing what I can to prevent diseases from happening to me.


Personal Assessment 9:

Using BMI to Estimate Body-Weight Status and Calculate Desirable Body Weight

Assessment Activity 7-1 in Wellness Text pg. 255

Purpose: The purpose of this assessment is to calculate your BMI and see if you are at a healthy weight.  It can also be used to find the weight or BMI that you desire to have.

Directions: The directions to this assessment are very simple.  All you have to do is answer the questions provided.  These questions include what your weight and height are.  Then you use table 7-5 in the Wellness Text and it tells you your BMI based off of your height and weight.  Next, you calculate your desired weight using the table with your desired BMI and your height.

Assessment: This assessment is very easy to complete. You just have to know what your height and weight are in order to complete it.  My weight is 150 lbs and my height is 6’0″ which put my BMI at about 20.3 kg/m2.  I put that my desired BMI is 19 kg/m2, which would mean that I would have to lose 10 pounds and have a final weight of 140 lbs.

Conclusion:  I enjoyed this assessment because I thought it was very eye opening.  I did not realize that bringing my BMI down from 20 to 19 would mean I have to lose 10 lbs.  That may not sound like a lot in writing, but 140 lbs for someone who is 6 feet tall is not very common.  Especially since I play volleyball, I need the extra weight since I have to lift and build muscle.  I have not weighed 140 lbs since I was a freshman or sophomore in high school and I do not plan on ever weighing that again because it is just unrealistic for me. I enjoyed this assessment because it made me realize that I am at a healthy place right were I am.


Personal Wellness Assessment 10:

Are You Communicating with Your Physician?

Assessment Activity 14-2 in Wellness Text pg. 487

Purpose: The purpose of this assessment is to determine whether or not you are communicating with your doctor the right amount, or, at all.  It is also to educate you on the correct things to ask and look for at appointments.

Directions:  The directions are very simple.  You just read through the statements and then mark a number 1-5 on how frequently you do those things, 1 being never and 5 being almost always.  Some of the statements include if you plan what you are going to say to your physician ahead of time or if you keep lists of your medications or if you prepare a list of questions before your visit.  Once you go through all of the statements, you add up your total score.  46-50 is excellent and less than 31 is poor.

Assessment: I did not score any of the statements a 5 on this assessment, which means that I need to be better at communicating.  I answered one “4,” three “3’s” three “2’s” and 3 “1’s.” This brought my score to a 22 which lands in the poor category.  I probably should not have answered any 1’s so I need to work on my communication skills with my physician.

Conclusion: I like this assessment but I think it was a little bit excessive in what it was saying you should do at doctors appointments.  I can see that if you have dozens of medications to take and a lot of health problems then you should do these things.  But I take barely any medications so I would never need to make a list of my medicine or anything like that.  I also do not find it necessary to write down your questions unless you have 10 or more and will not be able to remember them.  Since I do not do most of the things on the list, I received a score of 22, which lands in the poor category.  This means that I do not communicate with my physician.  Even though, I do not find everything necessary, I now realize that I really do need to be better at communicating with my doctor.