Workout wellness portfolio

10. HEALTHY LIFESTYLE QUESTIONNAIRE

(PRE-TEST / POST-TEST)

11. WORKOUT JOURNAL INSTRUCTIONS

12. FOOD CHOICES, BEHAVIOR MODIFICATION PLAN & EXTRA PHYSICAL ACTIVITY ASSIGNMENT

FITNESS ASSESSMENT

Directions: The instructor, at his/her discretion, may conduct a series of fitness tests to measure your progress and to recommend the necessary adjustments to your program.

STRENGTH ASSESSMENT

Directions: This assignment will allow you to determine how strong you are on specific movements. Doing this provides you a starting point (a frame of reference) for beginning a resistance training program, which you will do in this course. With a partner (or on your own) follow these steps for each of the exercises listed below:

Pre-Test

1. Find each of the exercise machines listed below. We will not use free weights in this test.

2. Read the instructions, and look at the illustrations on each machine, in order to make sure you are performing the exercise correctly. HINT: Do not start out lifting with bad form, because muscular imbalance (or severe injury) may occur.

3. Choose a weight you think you can lift successfully (i.e., with good form) at least 2 times (i.e., repetitions or “reps”), but no more than 10 times.

4. Perform the lift as many times as possible until you reach temporary muscle fatigue.

5. If you were able to lift the weight more than 10 times, or if muscle fatigue did not occur before the 10th repetition, increase the weight and perform the exercise again.

6. Once you have performed the lift to muscle fatigue within the 2- to 10-rep range, record the weight and the number of reps performed in the appropriate column.

	pre-test	post-test
	Date: _____	Date: _____
EXERCISE	Weight	Reps	Reps
1. Chest press
2. Seated row
3. Overhead press/Shoulder press
4. Lat pull down (or Pull-ups)
5. Leg press
6. Bicep curl
7. Triceps push down

Post-Test

1. Repeat Pre-test using the same exercises.

2. The objective of this assessment is to increase the repetitions using the same weight used during the Pre-test.

GOAL SETTING CONTRACT

Directions: Please write out one (1) career goal, one (1) academic goal, and three (3) health, wellness &/or fitness goals. It may be helpful to utilize your Fitness Assessment to determine desired physical outcomes (e.g., body fat).

Examples:

· I would like to be a nurse. (career)

· I would like to make an A in this class. (academic)

· I would like to regularly include fruits & vegetables in my diet. (physical health)

· I would like to quit smoking. (physical & emotional health)

· I would like to pray more. (spiritual health)

· I would like to run 1.5 miles in 12 minutes. (cardiovascular fitness)

· I would like to bench press 155 pounds. (muscle fitness)

GOAL ASSESSMENT FORM

Directions: At the beginning of the semester you established several goals (both academic & health / fitness-related). On this form re-state your original goals, and answer the questions below. Be specific in your responses.

REVIEW OF EXERCISE GUIDELINES

The design of a weight training program is dependent on a person’s objectives. The type of weight program should reflect a desire for muscular strength, muscular endurance, or a combination of both. In addition to this, the specific muscle groups to be worked should be chosen taking care to also select opposing muscle groups. Guidelines for selecting the proper weight are provided on the “Muscle Fitness Prescription” chart (on the back side of this sheet). Regardless of the type of program chosen, a person should continue lifting in each set until momentary muscular fatigue is reached.

A person just beginning a weight training program can see benefits from doing single sets at each of their weight stations. However, an experienced person may feel they need to complete more than one set at a particular station. A recommendation for those choosing to do more than a single set is to implement active recovery. Active recovery involves the completion of several “different” exercise stations using alternating or different muscle groups before coming back to do the second set at the first station. A second recommendation would be to emphasize the same muscle group, but do a variety of exercises in single sets, rather than multiple sets at the same station.

At the beginning of any exercise program, it is recommended to start out slowly. With weight training, the lifter can expect soreness. Gradually add weight and repetitions. Do not expect increases each workout. However, in order to see improvement, each person should progressively overload the muscles. This will vary for each person, but should occur throughout the semester.

WARM-UP, STRETCHING & FLEXIBILITY

In addition to the weight training guidelines presented here, it is important to prepare the body prior to each workout session. This preparation should include a general 3 to 5 minute cardio warm-up that helps to get the blood circulating and the body ready for a workout. To prepare for more intense muscle work light stretching should be performed so each area of the body has been “warmed-up” properly. This will enhance performance and prevent injury. The same warm-up stretches and/or similar ones should be performed following the entire workout. Emphasis here should be lengthening and stretching the fatigued muscles to increase flexibility. The following guidelines for flexibility are recommended:

Frequency : 3 to 7 times per week (including before and after weight workouts).

Intensity : Static and passive stretches (slow stretch held in stretched position for several seconds).

Time : Hold each stretch 15 to 60 seconds. Repeat 1 to 3 sets as necessary to warm-up or stretch out.

In summary, a weight training workout should include a proper cardio warm-up of 3 to 5 minutes followed by light stretching of the muscle groups to be worked, then the specific muscle workout (often includes a variety of exercises for a complete body workout). Post-workout stretching exercises for each of the muscle groups should occur at the conclusion of the workout to stretch out tight / tensed muscles and enhance flexibility.

Muscular Fitness Training Guidelines

Strength Type	Endurance	Moderate	Strength
Training Results	Muscular Endurance (Strength over Time)	Hypertrophy (Increase in Muscle Size)	Strength
Repetitions	15 - 25	8 - 15	2 - 10
Sets	1 - 2	2 - 3	2 - 3
Intensity	40% - 50% of 1 RM	60% - 80% of 1 RM	70% - 90% of 1 RM
Frequency	2 - 3 - 4 / week 4 Split	2 - 5 / week 4+ Split	2 - 3 / week 4 Split
# of Exercises	10 - 15	10 - 15	10 - 15
Order of Exercises	Large to Small or Split Routines	Large to Small or Split Routines	Large to Small or Split Routines
Rest Period Between Sets	15 - 30 Seconds	30 - 60 Seconds	45 - 90 Seconds
Safety	Optimal Range of Motion Correct Lifting Technique	Optimal Range of Motion Correct Lifting Technique	Optimal Range of Motion Correct Lifting Technique

* 1 RM = One Repetition Maximum

CARDIOVASCULAR FITNESS

Training the heart muscle and vascular system to more effectively transport oxygen is also referred to as cardiovascular endurance, aerobic fitness or cardio-respiratory fitness . Improvement in the cardiovascular system requires that you exercise at a relatively moderate to vigorous intensity as measured by a heart rate count. This target heart rate training zone will be determined for each student individually at the orientation meeting. It will be based on age and resting heart rate.

Frequency: 3 to 6 times per week.

Intensity:

40 to 85 percent of heart rate reserve

or

55 to 90 percent of maximal heart rate

Time: 20 to 60 minutes

WORKOUT JOURNAL

Name:

Jane Doe

Instructor:

Paul Shaver

	DATE: May 18, 2010	DATE: May 19, 2010	DATE: May 20, 2010
	Time	Mode	Time	Mode	Time	Mode
WARM-UP	5 min	Walk	5 min	Jog	5 min	Bike
AEROBIC	Time	Mode	Dist	Time	Mode	Dist	Time	Mode	Dist
	10 min	Bike	3 mi	10 min	Bike	2 mi	15 min	Walk	1 mi
	Time	Mode	Dist	Time	Mode	Dist	Time	Mode	Dist
	10 min	Ellipt	1200 strides	10 min	Run	1 mi	15 min	Jog	1.5 mi
STRENGTH	Weight	Sets	Reps	Weight	Sets	Reps	Weight	Sets	Reps
1. Chest press Example	80. 90	2	21, 18				80	1	21
2. Overhead Press	65	1	21				65	1	21
3. Seated row	80	1	21				80	1	21
4. Lat pull down	65	1	21				65	1	21
5. Chest fly	50	1	21				50	1	21
6. Reverse fly	35	1	21				35	1	21
7. Leg press				250	2	21, 15
8. Leg extension				80	1	21
9. Leg curl				80	1	21
10. Calf raise				BW	1	21
11. Adduction / Abduction				70	1	21
12. Hip extension				BW	1	21
13. Crunches	BW	1	25				BW	1	25
14. Leg raise	BW	1	20				BW	1	20
15. Standing pelvic tilt	BW	1	15				BW	1	15
16. Plank	BW	1	60 sec				BW	1	60 sec
	Time	Mode	Time	Mode	Time	Mode
COOL-DOWN	5 min	Walk	5 min	Walk	5 min	Walk
STRETCHES	Name of stretches	Name of stretches	Name of stretches
	· Pec	· Bicep	· Quads	· Hamstrings	· Pec	· Bicep
	· Rear delts	· Back	· Calves	·	· Rear delts	· Back
	·	·	·	·	·	·

WORKOUT JOURNAL

Name:

Class:

Instructor:

WARM-UP	Time	Mode	Time	Mode	Time	Mode
AEROBIC	Time	Mode	Dist	Time	Mode	Dist	Time	Mode	Dist
	Time	Mode	Dist	Time	Mode	Dist	Time	Mode	Dist
	Time	Mode	Dist	Time	Mode	Dist	Time	Mode	Dist
	Time	Mode	Dist	Time	Mode	Dist	Time	Mode	Dist
STRENGTH	Weight	Sets	Reps	Weight	Sets	Reps	Weight	Sets	Reps
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
11.
12.
13.
14.
15.
COOL-DOWN	Time	Mode	Time	Mode	Time	Mode
STRETCHES	Name of stretches	Name of stretches	Name of stretches
	·	·	·	·	·	·
	·	·	·	·	·	·
	·	·	·	·	·	·
	APPROVED	__________	APPROVED	__________	APPROVED	__________
	CLOCK-IN	CLOCK-OUT	CLOCK-IN	CLOCK-OUT	CLOCK-IN	CLOCK-OUT

WORKOUT JOURNAL

Name:

Class:

Instructor:

WARM-UP	Time	Mode	Time	Mode	Time	Mode
AEROBIC	Time	Mode	Dist	Time	Mode	Dist	Time	Mode	Dist
	Time	Mode	Dist	Time	Mode	Dist	Time	Mode	Dist
	Time	Mode	Dist	Time	Mode	Dist	Time	Mode	Dist
	Time	Mode	Dist	Time	Mode	Dist	Time	Mode	Dist
STRENGTH	Weight	Sets	Reps	Weight	Sets	Reps	Weight	Sets	Reps
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
11.
12.
13.
14.
15.
COOL-DOWN	Time	Mode	Time	Mode	Time	Mode
STRETCHES	Name of stretches	Name of stretches	Name of stretches
	·	·	·	·	·	·
	·	·	·	·	·	·
	·	·	·	·	·	·
	APPROVED	__________	APPROVED	__________	APPROVED	__________
	CLOCK-IN	CLOCK-OUT	CLOCK-IN	CLOCK-OUT	CLOCK-IN	CLOCK-OUT

WORKOUT JOURNAL

Name:

Class:

Instructor:

WARM-UP	Time	Mode	Time	Mode	Time	Mode
AEROBIC	Time	Mode	Dist	Time	Mode	Dist	Time	Mode	Dist
	Time	Mode	Dist	Time	Mode	Dist	Time	Mode	Dist
	Time	Mode	Dist	Time	Mode	Dist	Time	Mode	Dist
	Time	Mode	Dist	Time	Mode	Dist	Time	Mode	Dist
STRENGTH	Weight	Sets	Reps	Weight	Sets	Reps	Weight	Sets	Reps
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
11.
12.
13.
14.
15.
COOL-DOWN	Time	Mode	Time	Mode	Time	Mode
STRETCHES	Name of stretches	Name of stretches	Name of stretches
	·	·	·	·	·	·
	·	·	·	·	·	·
	·	·	·	·	·	·
	APPROVED	__________	APPROVED	__________	APPROVED	__________
	CLOCK-IN	CLOCK-OUT	CLOCK-IN	CLOCK-OUT	CLOCK-IN	CLOCK-OUT

WORKOUT JOURNAL

Name:

Class:

Instructor:

WARM-UP	Time	Mode	Time	Mode	Time	Mode
AEROBIC	Time	Mode	Dist	Time	Mode	Dist	Time	Mode	Dist
	Time	Mode	Dist	Time	Mode	Dist	Time	Mode	Dist
	Time	Mode	Dist	Time	Mode	Dist	Time	Mode	Dist
	Time	Mode	Dist	Time	Mode	Dist	Time	Mode	Dist
STRENGTH	Weight	Sets	Reps	Weight	Sets	Reps	Weight	Sets	Reps
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
11.
12.
13.
14.
15.
COOL-DOWN	Time	Mode	Time	Mode	Time	Mode
STRETCHES	Name of stretches	Name of stretches	Name of stretches
	·	·	·	·	·	·
	·	·	·	·	·	·
	·	·	·	·	·	·
	APPROVED	__________	APPROVED	__________	APPROVED	__________
	CLOCK-IN	CLOCK-OUT	CLOCK-IN	CLOCK-OUT	CLOCK-IN	CLOCK-OUT

WORKOUT JOURNAL

Name:

Class:

Instructor:

WARM-UP	Time	Mode	Time	Mode	Time	Mode
AEROBIC	Time	Mode	Dist	Time	Mode	Dist	Time	Mode	Dist
	Time	Mode	Dist	Time	Mode	Dist	Time	Mode	Dist
	Time	Mode	Dist	Time	Mode	Dist	Time	Mode	Dist
	Time	Mode	Dist	Time	Mode	Dist	Time	Mode	Dist
STRENGTH	Weight	Sets	Reps	Weight	Sets	Reps	Weight	Sets	Reps
1.
2.
3.
4.
5.
6.
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8.
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15.
COOL-DOWN	Time	Mode	Time	Mode	Time	Mode
STRETCHES	Name of stretches	Name of stretches	Name of stretches
	·	·	·	·	·	·
	·	·	·	·	·	·
	·	·	·	·	·	·
	APPROVED	__________	APPROVED	__________	APPROVED	__________
	CLOCK-IN	CLOCK-OUT	CLOCK-IN	CLOCK-OUT	CLOCK-IN	CLOCK-OUT

WORKOUT JOURNAL

Name:

Class:

Instructor:

WARM-UP	Time	Mode	Time	Mode	Time	Mode
AEROBIC	Time	Mode	Dist	Time	Mode	Dist	Time	Mode	Dist
	Time	Mode	Dist	Time	Mode	Dist	Time	Mode	Dist
	Time	Mode	Dist	Time	Mode	Dist	Time	Mode	Dist
	Time	Mode	Dist	Time	Mode	Dist	Time	Mode	Dist
STRENGTH	Weight	Sets	Reps	Weight	Sets	Reps	Weight	Sets	Reps
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
11.
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15.
COOL-DOWN	Time	Mode	Time	Mode	Time	Mode
STRETCHES	Name of stretches	Name of stretches	Name of stretches
	·	·	·	·	·	·
	·	·	·	·	·	·
	·	·	·	·	·	·
	APPROVED	__________	APPROVED	__________	APPROVED	__________
	CLOCK-IN	CLOCK-OUT	CLOCK-IN	CLOCK-OUT	CLOCK-IN	CLOCK-OUT

WORKOUT JOURNAL

Name:

Class:

Instructor:

WARM-UP	Time	Mode	Time	Mode	Time	Mode
AEROBIC	Time	Mode	Dist	Time	Mode	Dist	Time	Mode	Dist
	Time	Mode	Dist	Time	Mode	Dist	Time	Mode	Dist
	Time	Mode	Dist	Time	Mode	Dist	Time	Mode	Dist
	Time	Mode	Dist	Time	Mode	Dist	Time	Mode	Dist
STRENGTH	Weight	Sets	Reps	Weight	Sets	Reps	Weight	Sets	Reps
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
11.
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13.
14.
15.
COOL-DOWN	Time	Mode	Time	Mode	Time	Mode
STRETCHES	Name of stretches	Name of stretches	Name of stretches
	·	·	·	·	·	·
	·	·	·	·	·	·
	·	·	·	·	·	·
	APPROVED	__________	APPROVED	__________	APPROVED	__________
	CLOCK-IN	CLOCK-OUT	CLOCK-IN	CLOCK-OUT	CLOCK-IN	CLOCK-OUT

WORKOUT JOURNAL

Name:

Class:

Instructor:

WARM-UP	Time	Mode	Time	Mode	Time	Mode
AEROBIC	Time	Mode	Dist	Time	Mode	Dist	Time	Mode	Dist
	Time	Mode	Dist	Time	Mode	Dist	Time	Mode	Dist
	Time	Mode	Dist	Time	Mode	Dist	Time	Mode	Dist
	Time	Mode	Dist	Time	Mode	Dist	Time	Mode	Dist
STRENGTH	Weight	Sets	Reps	Weight	Sets	Reps	Weight	Sets	Reps
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
11.
12.
13.
14.
15.
COOL-DOWN	Time	Mode	Time	Mode	Time	Mode
STRETCHES	Name of stretches	Name of stretches	Name of stretches
	·	·	·	·	·	·
	·	·	·	·	·	·
	·	·	·	·	·	·
	APPROVED	__________	APPROVED	__________	APPROVED	__________
	CLOCK-IN	CLOCK-OUT	CLOCK-IN	CLOCK-OUT	CLOCK-IN	CLOCK-OUT

WORKOUT JOURNAL

Name:

Class:

Instructor:

WARM-UP	Time	Mode	Time	Mode	Time	Mode
AEROBIC	Time	Mode	Dist	Time	Mode	Dist	Time	Mode	Dist
	Time	Mode	Dist	Time	Mode	Dist	Time	Mode	Dist
	Time	Mode	Dist	Time	Mode	Dist	Time	Mode	Dist
	Time	Mode	Dist	Time	Mode	Dist	Time	Mode	Dist
STRENGTH	Weight	Sets	Reps	Weight	Sets	Reps	Weight	Sets	Reps
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
11.
12.
13.
14.
15.
COOL-DOWN	Time	Mode	Time	Mode	Time	Mode
STRETCHES	Name of stretches	Name of stretches	Name of stretches
	·	·	·	·	·	·
	·	·	·	·	·	·
	·	·	·	·	·	·
	APPROVED	__________	APPROVED	__________	APPROVED	__________
	CLOCK-IN	CLOCK-OUT	CLOCK-IN	CLOCK-OUT	CLOCK-IN	CLOCK-OUT

WEIGHT ROOM & CARDIO SCAVENGER HUNT

Name:
Course:
Instructor:
Semester:

Benefits of Weight Training: A minimum of two (2) sessions per week to receive the following health benefits:

· Avoid back problems	· Look good
· Improve posture	· Feel good
· Reduce risk of injury	· Core strength
· Reduce risk of osteoporosis	· Abdominal, paraspinal (back), gluteal muscles
· Weight control & increased wellness	· Improved performance

Experiment with the Weight Machines!!!
DIRECTIONS: With your partner find one weight machine (NOT FREE WEIGHTS) that works each of the major muscle groups listed below. On each machine find a weight that you can lift 10 to 20 times. The weight should be heavy enough to make completing the lift challenging during the last 2 to 3 repetitions (reps). All machines for this activity are labeled, and include instructions on how to perform the movement.
Body part	Major muscle groups	Name of exercise machine	Weight lifted (lbs)	How many times did you lift it (reps)?	How many times did you try it (sets)?	Check when complete
Chest	Pectoralis major/minor	1.
Shoulders	Deltoids	2.
	Trapezius	3.
Arms	Biceps	4.
	Triceps	5.
Abs	Rectus abdominus	6.
Back	Latissimus dorsi	7.
Thighs	Quadriceps	8.
	Hamstrings	9.
Calves	Soleus, Gastrocnemius	10.

Benefits of Cardiovascular Training: Three 20-minute sessions per week yields the following health benefits:

· Reduces risk for:	· Protection against the health risks associated with obesity.
· heart disease	· Enhances the ability to perform various tasks
· other hypokinetic conditions (hypertension, diabetes, obesity, depression, anxiety, etc.)	· Improves ability to function · Improves quality of life
· early death	· Associated with a feeling of well-being.

Experiment with the Cardio Machines!!!
DIRECTIONS: One your own find 2-3 cardio machines, complete 3-5 minutes of exercise, and fill in the information below.
Cardio machine name	Time (minutes)	Distance (miles)	Speed (mph, rpm)	Heart rate (bpm)	Difficulty / Level	Check when complete
1. Stationary bicycle
2. Elliptical trainer
3. Summit trainer
4. Treadmill

Write any questions and/or notes below:

The Healthy Lifestyle Questionnaire Course Number:_____________________________ Semester:_____________________________________ The purpose of this questionnaire is to help you analyze your lifestyle behaviors and to help you make decisions concerning good health and wellness for the future. Place only the semester and the course number on this Questionnaire. Information of this Healthy Lifestyle Questionnaire is of a personal nature. Answer each question as honestly as possible and use the scoring information to help you assess your lifestyle. Directions: Place an X over the “yes” circle to answer yes. If you answer “no” make no mark. Score the questionnaire using the procedures that follow. At the end of the semester you will have the opportunity to re-score the changes you have made.
Pre	Post		Pre	Post
Date_____	Date_____		Date_____	Date_____
		1. I accumulate 30 minutes of moderate physical activity most days of the week (brisk walking, stair climbing or yard work).			17. I abstain from sex or limit sexual activity to a safe partner.
		2. I do vigorous activity that elevates my heart rate for 20 minutes at least 3 days a week.			18. I practice safe procedures for avoiding sexually transmitted infections (STI).
		3. I do exercises for flexibility at least 3 days a week.			19. I use seat belts and adhere to the speed limit when I drive.
		4. I do exercises for muscle fitness at least 2 days a week.			20. I have a smoke detector in my house and check it regularly to see that it is working.
		5. I eat three regular meals each day.			21. I have had training to perform CPR if called on in an emergency.
		6. I select appropriate servings from the major food groups each day.			22. I can perform the Heimlich maneuver effectively if called on in an emergency.
		7. I restrict the amount of fat in my diet.			23. I brush my teeth at least two times a day and floss at least once a day.
		8. I consume only as many calories as I expend each day.			24. I get an adequate amount of sleep each night.
		9. I am able to identify situations in daily life that cause stress.			25. I do regular self-exams, have regular medical checkups, and seek medical advice when symptoms are present.
		10. I take time out during the day to relax and recover from daily stress.			26. When I take medication from a physician, I follow the advice and take the medication as prescribed.
		11. I find time for family, friends, and things I especially enjoy doing.			27. I read products label and investigate their effectiveness before I buy them.
		12. I regularly perform exercises designed to relieve tension.			28. I avoid using products that have not been shown by research to be effective.
		13. I do not smoke or use other tobacco products.			29. I recycle paper, glass, and aluminum.
		14. I do not abuse alcohol.			30. I practice environmental protection, such as carpooling.
		15. I do not abuse drugs (prescription or illegal).
		16. I take over-the-counter drugs sparingly and use them only according to directions.			Overall Score – Total “Yes” Answers

Scoring: Give yourself 1 point for each “yes” answer. Add your scores for each of the lifestyle behaviors. To calculate your overall score, sum the totals for all lifestyles.

Physical Activity	Nutrition	Managing Stress	Avoiding Destructive Habits	Practice Safe Sex	Adopting Safety Habits
	Pre	Post			Pre	Post			Pre	Post			Pre	Post			Pre	Post			Pre	Post
1.				5.				9.				13.				17.				19.
2.				6.				10.				14.				18.				20.
3.				7.				11.				15.
4.				8.				12.				16.
			Total +				Total +				Total +				Total +				Total +				Total +

Knowing First Aid

Personal Health Habits

Using Medical Advice

Being An Informed Customer

Protecting The Earth

Sum of All Totals for Overall Score

Pre

Post

Pre

Post

Pre

Post

Pre

Post

Pre

Post

21.

23.

25.

27.

29.

22.

24.

26.

28.

30.

Pre

Post

Total +

Total +

Total +

Total +

Total +

Interpreting Scores: Scores of 3or 4 on the four-item scales are indicative of generally positive lifestyles. For the two-item scales, a score of 2 indicates the presence of positive lifestyles. An overall score of 26 or more is a good indicator of healthy lifestyle behaviors. It is important to consider the following special not when interpreting scores. Special Note: Your scores on the Healthy Lifestyle Questionnaire should be interpreted with caution. There are several reasons for this. First, all lifestyle behaviors do not pose the same risk. For example, using tobacco or abusing drugs has immediate negative effects on health and wellness, whereas others, such as knowing first aid, may have only occasional use. Second, you may score well on one item in a scale but not on another. If one item indicates an unhealthy lifestyle in an area that poses a serious health risk, your lifestyle may appear healthier that it really is. For example, you could get a score of 3 on the destructive habits scale and be a regular smoker. For this reason, the overall score can b e particularly deceiving.	Healthy Lifestyle Ratings
		Two-Item Scores	Four-Item Scores	Overall Scores
	Positive lifestyles	2	3 or 4	26 to 30
	Consider changes	Less than two	Less than 3	Less than 26
	Pre	Post
	Strategies for Change: In the space to the right, you may want to make some notes concerning the healthy lifestyle areas in which you could make some changes. You can refer to these notes later to see if you have made progress.

GYM RULES AND SAFETY GUIDELINES

1. No horseplay

2. Return weights to rack after use

3. Use a spotter and bar clamps when lifting

4. Don’t drop the weights

5. No food or drinks in the gym besides bottled water

6. Fuel your workouts by eating and drinking something healthy before and after your workouts

7. Appropriate gym dress includes clean clothing, closed-top athletic shoes and a workout towel (No dress shoes, boots, sandals or jewelry)

8. Be considerate of others by cleaning and sanitizing the equipment after use

9. Clean and move off of the equipment when you’re not using it, so others may exercise when you are resting

*Check with your doctor prior to starting any type of exercise program and always listen to your body on what you can and can’t do.

Workout Journal Log and Wellness Journal Instructions

Journals should include the following information for the week. Depending on the length of the semester, you will have 3 weeks worth of information here. Be sure to write in the journal EVERY day. You will need to complete at least 15 1-hour workouts consisting of both cardiovascular training and resistance training by the end of the semester. Workouts may be broken down into smaller chunks of time but still needs to add up to 15 hours. For the assignment, you may not get credit for more than 1 hours worth of working out per day. Turn in all of your workouts, at one time, in lesson 8.