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BrinleeD

Page history last edited by Brinlee Duncan 11 years, 9 months ago

 

Behavior Change Contract

                                      

My behavior change will be taking time to enjoy every minute of life.

 

A)  Personal Statement of why you are choosing this behavior modification and why this will benefit your overall health. Keep in mind it can be for your social, emotional, physical, spiritual or mental health. (1 paragraph)

I am choosing this behavior to change because I have a tendency to stress about the small things and miss out on the important aspects of life. I feel it is important to cherish every moment you are given because life can easily be taken within a blink of eye.I would like to put the joy, laughter, and spontaneity back into my life so I can appreciate who I am and who I want to be.

 

B) I plan to take the following steps to implement my behavior change;

1. Focus on the positive aspects of life rather than dwelling on my troubles.

2. Relax and not stressing about the small things.

3. Not be so quick to criticize, seee other points of view.

4. Have more fun...make life worth living.

 

 C) Strategies I have for keeping on my plan;

1.  Always staying busy to keep my mind off my worries/troubles.

2. Spending time with family, and trying to work through previous problems.

3. Live EVERY day like it was my last.

 

 D) I plan to reward my success by

1.By going out with friends on Friday night.

2. Having personal time to relax and refresh my mind and body.

 


 

Labs

 Identifying your stress level and your stressors

 

This lab helped me understand some popular stressors. With pressure from home, school and just life in general I have a lot of stress. The lab increased my awareness and helped me to notice some of my stressors during the course of a day.  As I thought, I am very over stressed and I need to learn how not to worry about the small things. On top of everyday stress, I noticed that during times of finals or family issues stress goes up. If I am constantly stressed the only direction my stress can go is up.

 

Body Image

 

Doing this lab helped me realized that I have a negative body image. I never realized how I don’t give myself a break when it comes to gaining weight. Strength is really important to me and if I ever see a muscle that doesn’t quite look strong enough I have to fix that muscle. The lab showed me that maybe I shouldn’t be so obsessive when it comes to body image. Sure, I don’t have the perfect, skinny body but I should be more focused on being healthy than losing weight. I essence, I need to learn how to become comfortable in my own skin.

 

How Assertive Are You?

     I chose to do this lab just to see if what I thought I was is what I really am. I know that I am shy, bashful, and even a bit of a loner when I am put in an uncomfortable position. I try to avoid commitment and relationships because I don’t want to get hurt. The quiz showed something different that I thought, however. I was surprised to see that after I took the quiz I was an 8, which was about the center of the scale. For me this showed that in certain situations, those that I am passionate about, I will stand up for what I believe in.  

Evaluate your Lifestyle

In this lab I learned that I have a pretty healthy lifestyle. I work out regularly and have a pretty healthy diet. I don’t smoke and I very rarely consume alcohol, and although I have some dare devil stunts none would be considered high risk behavior. The sections I fell down in were the ones I expected, however. I have trouble opening up to people and I usually try to not show any emotion. The lab helped me understand that the emotional aspect of health is an important one as it pertains to total wellness.

Checklist for Avoiding Infection

I am an extremely busy person who is constantly trying to prevent infection from disrupting my daily life. I have a full schedule filled with family, friends, work, and school and do not have the time to get sick. The lab assured me that I do a fairly good job preventing infectious disease. Hopefully if I keep this up I will be well and disease free.  

 


Out of Class Exercise Assignment Worksheet

 

Name:         Brinlee Duncan____                     Class section PEAC 1621-002

 

Out of Class Exercise Choice ____Football______

 

Date Completed: September 15, 2008  Exercise Class Time/Time of Exercise 4:30 PM

 

Information to be recorded during exercise class

 

* Heart Rate – To calculate find your pulse, count # of times your heart beats in15 sec. and multiply that by 4. If you have access to a heart rate monitor I recommend using one.

 

 - Resting Heart Rate before Exercise _____80_____

 

 - Heart Rate Approx. half way through exercise _____145_____

 

 - Immediately following exercise ______160______

 

 - 5 Minutes following exercise ______102______

 

Information to be recorded after exercise

 

*Rate of Perceived Exertion (RPE) Scale of 1-10 describing the intensity of the workout.

1 being no exertion (sitting on the couch), 10 being maximal exertion (brink of passing out).

 

Highest RPE felt during exercise      7 What were you doing then? Running?/Playing Football 

 

Type of Exercise the class or other choice included (endurance/cardio, resistance training/weight training, flexibility). If your workout incorporated more than one include all that apply. Example – resistance training – we did push ups, used weights, and used resistance cords.

 

In my workout I assistant coached football for my brother. In this exercise the team preformed cardio exercises, weight training and endurance. The team ran one mile, did pushups, sit ups, and chin ups, a trunk lift, and then balance exercises. The workout today was not as difficult as normal; therefore I did not feel the effects as usual.

 

Overall opinion of the workout, did you enjoy it? was it hard enough? too hard?

 

The overall workout was not quite enough for me. I am typically used to working out various

 

times throughout the week and I was not as tired as I normally am when my workout is complete.

 

In order for me to get a better work out I need to keep going for a longer amount of time, until

 

I’m physically tired.  


 


Out of Class Exercise Assignment Worksheet

 

Name:         Brinlee Duncan____                     Class section PEAC 1621-002

 

Out of Class Exercise Choice ____Football______

 

Date Completed: September 26, 2008  Exercise Class Time/Time of Exercise 4:30 PM

 

Information to be recorded during exercise class

 

* Heart Rate – To calculate find your pulse, count # of times your heart beats in15 sec. and multiply that by 4. If you have access to a heart rate monitor I recommend using one.

 

 - Resting Heart Rate before Exercise _____75_____

 

 - Heart Rate Approx. half way through exercise _____150_____

 

 - Immediately following exercise ______166______

 

 - 5 Minutes following exercise ______107______

 

Information to be recorded after exercise

 

*Rate of Perceived Exertion (RPE) Scale of 1-10 describing the intensity of the workout.

1 being no exertion (sitting on the couch), 10 being maximal exertion (brink of passing out).

 

Highest RPE felt during exercise      9 What were you doing then? Running?/Playing Football 

 

Type of Exercise the class or other choice included (endurance/cardio, resistance training/weight training, flexibility). If your workout incorporated more than one include all that apply. Example – resistance training – we did push ups, used weights, and used resistance cords.

 

In my workout I assistant coached football for my brother. In this exercise the team preformed cardio exercises, weight training and endurance. The team ran one mile, did pushups, sit ups, and chin ups, a trunk lift, and then balance exercises. The workout today was more difficult because we did not win last weeks game and we had to do extra running. Therefore I felt above the usual effects.

 

Overall opinion of the workout, did you enjoy it? was it hard enough? too hard?

 

The overall workout was enough for me. I typically do not run as much as I did today and now I

 

am very tired. My muscles are sore and hours after the exercise I still feel exhausted.  

 


 


 

 

Out of Class Exercise Assignment Worksheet

 

Name:         Brinlee Duncan____                     Class section PEAC 1621-002

 

Out of Class Exercise Choice ____Football______

 

Date Completed: October 1, 2008  Exercise Class Time/Time of Exercise 4:30 PM

 

Information to be recorded during exercise class

 

* Heart Rate – To calculate find your pulse, count # of times your heart beats in15 sec. and multiply that by 4. If you have access to a heart rate monitor I recommend using one.

 

 - Resting Heart Rate before Exercise _____88_____

 

 - Heart Rate Approx. half way through exercise _____130_____

 

 - Immediately following exercise ______150______

 

 - 5 Minutes following exercise ______96______

 

Information to be recorded after exercise

 

*Rate of Perceived Exertion (RPE) Scale of 1-10 describing the intensity of the workout.

1 being no exertion (sitting on the couch), 10 being maximal exertion (brink of passing out).

 

Highest RPE felt during exercise      6 What were you doing then? Running?/Playing Football 

 

Type of Exercise the class or other choice included (endurance/cardio, resistance training/weight training, flexibility). If your workout incorporated more than one include all that apply. Example – resistance training – we did push ups, used weights, and used resistance cords.

 

In my workout I assistant coached football for my brother. In this exercise the team preformed cardio exercises, weight training and endurance. The team ran one mile, did pushups, sit ups, and chin ups, a trunk lift, and then balance exercises. I took it kind of easy today because I was not feeling well. As a result I do not feel as if I got in my full workout.

 

Overall opinion of the workout, did you enjoy it? was it hard enough? too hard?

 

The overall workout was not enough for me on a typical day, but today it was plenty. Since I am

 

sick I decided to take it easy and maybe workout later this week to make up for my missed

 

workout.

 

 


 

 

Out of Class Exercise Assignment Worksheet

 

Name:         Brinlee Duncan____                     Class section PEAC 1621-002

 

Out of Class Exercise Choice ____Football______

 

Date Completed: October 7, 2008  Exercise Class Time/Time of Exercise 4:30 PM

 

Information to be recorded during exercise class

 

* Heart Rate – To calculate find your pulse, count # of times your heart beats in15 sec. and multiply that by 4. If you have access to a heart rate monitor I recommend using one.

 

 - Resting Heart Rate before Exercise _____90_____

 

 - Heart Rate Approx. half way through exercise _____147_____

 

 - Immediately following exercise ______170______

 

 - 5 Minutes following exercise ______101______

 

Information to be recorded after exercise

 

*Rate of Perceived Exertion (RPE) Scale of 1-10 describing the intensity of the workout.

1 being no exertion (sitting on the couch), 10 being maximal exertion (brink of passing out).

 

Highest RPE felt during exercise      8 What were you doing then? Running?/Playing Football 

 

Type of Exercise the class or other choice included (endurance/cardio, resistance training/weight training, flexibility). If your workout incorporated more than one include all that apply. Example – resistance training – we did push ups, used weights, and used resistance cords.

 

In my workout I assistant coached football for my brother. In this exercise the team preformed cardio exercises, weight training and endurance. The team ran one mile, did pushups, sit ups, and chin ups, a trunk lift, and then balance exercises. This was my typical workout….not too hard but not too easy.

 

Overall opinion of the workout, did you enjoy it? was it hard enough? too hard?

 

The overall workout was enough for me. This was my normal workout where I was pushed to my

 

limits but not over the top. I felt better after the workout, not sore and the tension in my body was

 

released. This was an excellent workout!

 

 


 From this activity I learned that I definately eat a lot worse than I thought I did. My exercise is pretty good and pretty consistant, but I am not getting the nutrients that I need to preform these activities through the food I am consuming. I should work on trying to have a more balanced diet that will keep me healthy and more physically capable of preforming teh activities I participate in.

Physical Activity History

TOTAL ACTIVITY SCORE  

 

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Average PA Score: 87.5

History for foxtrot2020

 

Healthy Eating History

 

GRAIN

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Intake History for foxtrot2020

Comments (1)

Helena Baert said

at 12:02 am on Aug 28, 2008

Live selfless... Great words to live by! How selfless should one be? Some people may look at "taking care of oneself" as being selfless as well. Interesting!

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