Jonathan Bussey

Wellness Final Reflection Paper

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First Paragraph: Introduction to Wellness:

According to the book, wellness means, the state of being in good health, especially as an
actively pursued goal. Wellness is important because it is a key factor in living a long
healthy life. This means that every day we should want to practice wellness. I myself try
to exercise six days a week to keep my health and wellness at the high level that I want to
maintain.

Second Paragraph: Wellness Lifestyle Questionnaire:

The purpose of this questionnaire is to analyze current lifestyle habits and help determine
changes necessary for future health and wellness. This topic is important because it can
help a person see what changes they need to make in their daily health patterns. My
results in this assessment were all excellent scores except for the nutrition category. I
have since improved my nutrition since this assessment took place. I have used the
MyFitnessPal app on my phone to help me improve my nutrition.

Third Paragraph: Resting Heart Rate and Blood Pressure:

The purpose of this questionnaire is to determine what my resting heart rate and blood
pressure are. My resting heart rate is 70 beats per minute and this is average according to
the table on page 33 of the book. My blood pressure in my right arm is 136 systolic and
80 diastolic. According to the table on page 34 of the book, my right arm is
prehypertension. My blood pressure in my left arm was the same results as my right. My
blood pressure is a little high and mainly due to the stressful year that I have had.
However, I have been able to lower my blood pressure back to a more normal level since
this questionnaire was taken through exercise and therapy.

Fourth Paragraph: Dimensions of Wellness Setting Your Goals:

The purpose of this questionnaire is to help you set goals for dimensions of wellness. You
set goals and tracked your results once a month. In this questionnaire I set physical,
emotional, social, environmental, mental, spiritual, and occupational goals. My physical
goal was to be healthier and a specific objective was to work out more intensely. Ever
month I drastically improved in how much weight and time I could work out. Writing out
your wellness goals and tracking them is very important in wellness, but also life.
Occasionally I would forget to write down my results on time but after the first month I
set a reminder on my phone to do so.

Fifth Paragraph: Stress Event Scale:

The purpose of this assessment was to determine how stressed you were due to events
that may have occurred in the past 12 months. You rated the events on a 7 -point scale (-
3, -2, -1, 0, 1, 2, 3). The negative affective ranged from shocked being the worst, then
dismayed, and then dissatisfied. The indifferent effect was 0. The positive effect started
with jubilant, then delighted, and then pleased. This is a very important assessment
because everyone always needs to see what events had the best impact or worst toll on
them. This gives a person ground to know what they need help getting through. My
results were more negative because this has a been a tough year for me, probably my
worst. Therefore, I had a lot of -3s (shocked) and -2s (dismayed) points. My total score
was 38 and the graph with the stress categories labeled this a poor (the worst). Since
taking this assessment at the beginning of the semester, I have still been stressed some,
but I am working through on how to get better with therapy.

Sixth Paragraph: Stress Vulnerability

The purpose of this questionnaire was to see how much you agreed or disagreed with
things that you might do in order to cause or eliminate stress. After all the questions were
answered then you added up your score based on the scale they gave you. I scored a total
of 44. A 44 is in the average (somewhat vulnerable to stress) rating. I had a great strength
taking a daily quiet time for myself and in enjoying good help. I struggled with doing
things fun regularly. Since taking this questionnaire, I have tried to eliminate stress by
taking the time to do something fun once a week. This assessment is important because
you need to avoid stress, as it is bad for your health.

Seventh Paragraph: Heart Disease Risk Factors

The purpose of this assessment is to establish a baseline coronary heart (CHD) risk
profile and to point out the “zero risk” level for each coronary risk factor. I scored an 11,
and according to the ratings I have a low risk factor for CHD. I scored great in tobacco
use, age, personal history, family history, physical activity, diabetes, and body mass
index. At the time of this assessment, my diet wasn’t as stable as it is now. Therefore, I
scored a 4, which isn’t terrible. However, if I were to take this assessment again, I would
score a 0 in this category of diet. This assessment is important because it is very
important to avoid coronary heart disease.

Eighth Paragraph: Physical Activity and Environment

This purpose of this assessment was to determine how well or poor your environmental
control was. I scored a 55 on this assessment. A 55 rating falls under the “there is room
for improvement” rating. At the time of this assessment, my diet was not as structured as
it is now. I scored a decent score on this assessment. However, I have could improve on
eating my meals at a table instead a chair and avoid unnecessary/unhealthy snacking. A
way I could improve this would be by making a shopping list and not buying unhealthy
snacks. This assessment is important because you don’t want your environment to control
you.
Ninth Paragraph: Setting Smart Goals
The purpose of this activity was to be more specific of our smart goals that we did during
the activity for 2.2. In activity 2.2 we identified two behaviors that you wished that you
could change. This activity helped us use smart goal guidelines to a road map for
behavioral change. I wrote that I wanted to limit myself more on the weekends when I
was eating out with friends. It was measurable because I could use the MyFitnessPal app
to track my calorie count. It is acceptable because there are plenty of healthy foods at
restaurants with low calories. This goal is realistic because it is obtainable. This goal is
time-specific because it is only on the weekends and I started doing this immediately.
This activity is important because it helps us stay accountable with our smart goals.

Tenth Paragraph: My Fitness Pal -NUTRITION

MyFitnessPal is an app for people to track their physical activity and nutrition. The
nutrition part of the app the most important in my opinion. It is the most important
because you can track all of your macros. I have been doing MyFitnessPal for 2 years
now on a daily basis. There are days where I will mess up and either eat over or under my
macros intake. However, I am pretty good at keeping up with it. A change I could make
is setting reminders on my phone throughout the day to remind me to eat.

Eleventh Paragraph: Disease Risk Waist & BMI

This assessment is important because it provides the information we need to know our
current BMI. This assessment also provides us with the tools we need to know what
weight we need to be to obtain our desired BMI. However, the results of this is
assessment says that I am obese according to their ratings. I am not obese by any means if
you see me in person, I just have muscle mass from when I played football. It’s hard to
discover what changes I could make because I am trying to gain more muscle mass,
which requires some weight gain.

Twelfth Paragraph: My Fitness Pal -ACTIVITY

MyFitnessPal is an app for people to track their physical activity and nutrition. The
activity part of the app gives you the ability to track your workouts and how many
calories you burned during your workout. This is important because this gives you the
ability to eat more calories during the day. A way that I can improve my activity logging
is by logging it right after my workout. This will help me not to forget to log it.

Thirteenth Paragraph: Exercise Enjoyment

The purpose of this reflection assessment on exercise enjoyment was to reflect, analyze,
and evaluate the meaning of exercise in your life. This assessment help give a better
understanding about your feelings for exercising. I personally love exercising. I do
weight lifting 6 days a week. This assessment helped me better understand things that I
enjoy the most. For example, I am a very competitive person, I always have been. There
were a few questions that asked about competitive actions that you may or may not like.
After answering all of the questions we wrote an action plan. This was asking what we
learned from the assessment. I answered T for all of the enjoying competition questions.
T means that this was true for all of my workouts.

Fourteenth Paragraph: Personal Fitness Plan

The purpose of this assessment was to help design a personalized fitness plan. This
assessment helped lay out a plan for cardiorespiratory endurance, muscular fitness,
muscular flexibility, recreational activities, and daily physical activity. After I listed my
plans for these different activities, I listed goals and rewards that I would treat myself
with.

Fifteenth Paragraph: Prevent Cancer?

This was a questionnaire asking questions about our diet, daily physical activity, and our
family history on cancer. This provide us with information with ways to help prevent
cancer. I answered yes to most of these questions, which is a good thing. Therefore, by
answering yes, I am taking control of simple lifestyle factors that will help myself feel
better and reduce my risk for cancer.

Sixteenth Paragraph: Risk for Cancer

In this questionnaire we answered questions assessing our risks towards cancer. I
answered 1 for a majority of the questions, which means my risks our decreased for
developing cancer. This went over a lot of different cancers. However, the reason that I
answered 1 for a majority of the questions was because my family hasn’t had cancer
except for my grandmother having a type of blood cancer.

Seventeenth Paragraph: Addictive Behavior

This questionnaire was used to identify possible addictive behavior (chemical
dependency). This was used for discovering potential addictive for myself and others
around me. I only answered yes to 3 questions. The questions were, are you a compulsive
person and can you get through a without misusing drugs. I am compulsive because I just
like having a lot of stuff. Also, I don’t use drugs, therefore, I can go an entire week
without misusing drugs. A change that I could make would be not buying as much stuff
that I don’t need.

Eighteenth Paragraph: Alcohol Use

This questionnaire can help someone determine if your drinking (alcohol) patterns are a
problem for you. I only answered yes to one of these questions. I answered yes to, “Do
you drink to relive stress, forget worries, or life’s problems?”. I don’t drink to get drunk
and when I drink, I drink only a few. I also just drink on the weekends, and don’t do it to
forget my worries. I don’t see any area that I can/need to improve on in this section.
Nineteenth Paragraph: Life Expectancy
The purpose of this questionnaire was to predict your age prediction based on your
lifestyle habits. My total score was 24. I wasn’t very satisfied with this score because it
says that I will likely only live for 69.8 years. I want to improve this score because I want
to live much longer than that. My score was low on the stress level questions right now
because of school and work and balancing the two. I believe once I graduate in a year and
a half my stress level will improve.

Twentieth Paragraph: Summary

I was satisfied with the outcomes of the assessments and questionnaires, except for the
stress assessments. I want to improve this aspect of my life, with how I deal with it and
ways to avoid it. A way I could do this would be taking more time for myself. I have
strengths in my exercise plans and enjoyment. I really enjoy working out and ways to
improve my workouts.