subject is exercise/ fitness

My chosen target behavior for this semester is:
_Exercise/Fitness__________________
Evaluate Your Lifestyle
All of us want optimal health, but many of us do not know how to achieve it. Taking this quiz,
adapted from one created by the U.S. Public Health Service, is a good place to start. The behaviors
covered in the quiz are recommended for most Americans. (Some of them may not apply to people
with certain diseases or disabilities or to pregnant women, who may require special advice from their
physician.) You will receive a separate score for each section, each representing a different area of
wellness.

Be sure to complete all portions of the Wellness Worksheet. There are eight multiple choice
sections (Tobacco Use, Alcohol and Other Drugs, Nutrition, Exercise/Fitness, Emotional
Health, Support, Safety, and Disease Prevention) and two critical thinking questions. The
scores that are the LOWEST will most probably be the area you want to choose as your target
behavior and work to make healthy changes.

* Tobacco Use
*
1. I avoid smoking cigarettes.
Almost always 4 pts.
Sometimes 1 pt.
Never 0 pt.
*
2. I avoid using pipes, cigars, bidis, hookahs, and other forms of smoked or inhaled tobacco.
Almost always 2 pts.
Sometimes 1 pt.
Never 0 pt.
*
3. I avoid spit tobacco.
Almost always 2 pts.
Sometimes 1 pt.
Never 0 pt.
*
4. I limit my exposure to environmental tobacco smoke.

Almost always 2 pts.
Sometimes 1 pt.
Never 0 pt.
Total points = 10_____________________
*
Alcohol and Other Drugs
*
1. I avoid alcohol or I drink no more than one drink (women) or two drinks (men) a day.
Almost always 4 pts.
Sometimes 1 pt.
Never 0 pt.
*
2. I avoid using alcohol or other drugs as a way of handling stressful situations or problems in my
life.
Almost always 2 pts.
Sometimes 1 pt.
Never 0 pt.
*
3. I am careful not to drink alcohol when taking medications, such as those for colds or allergies, or
when pregnant.
Almost always 2 pts.
Sometimes 1 pt.
Never 0 pt.
*
4. I read and follow the label directions when using prescribed and over-the-counter drugs.
Almost always 2 pts.
Sometimes 1 pt.
Never 0 pt.

Total points = _9____________________
*
Nutrition
*
1. I eat a variety of foods each day, including seven or more servings of fruits and vegetables.
Almost always 3 pts.
Sometimes 1 pt.
Never 0 pt.
*
2. I limit the amount of saturated and trans fat in my diet.
Almost always 3 pts.
Sometimes 1 pt.
Never 0 pt.
*
3. I avoid skipping meals.
Almost always 2 pts.
Sometimes 1 pt.
Never 0 pt.
*
4. I limit the amount of salt and added sugar I eat.
Almost always 2 pts.
Sometimes 1 pt.
Never 0 pt.
Total points = ___7__________________
*
Exercise/Fitness
*
1. I engage in moderate-intensity exercise for 150 minutes or more per week.

Almost always 4 pts.
Sometimes 1 pt.
Never 0 pt.
*
2. I maintain a healthy weight, avoiding overweight or underweight.
Almost always 2 pts.
Sometimes 1 pt.
Never 0 pt.
*
3. I do exercises to develop muscular strength and endurance at least twice a week.
Almost always 2 pts.
Sometimes 1 pt.
Never 0 pt.
*
4. I spend some of my leisure time participating in physical activities such as gardening, bowling,
golf, or baseball.
Almost always 2 pts.
Sometimes 1 pt.
Never 0 pt.
Total points = _2____________________
*
Emotional Health
*
1. I enjoy being a student, and I have a job or do other work that I like.
Almost always 2 pts.
Sometimes 1 pt.
Never 0 pt.
*
2. I find it easy to relax and express my feelings freely.

Almost always 2 pts.
Sometimes 1 pt.
Never 0 pt.
*
3. I manage stress well.
Almost always 2 pts.
Sometimes 1 pt.
Never 0 pt.
*
4. I get along well with other people.
Almost always 2 pts.
Sometimes 1 pt.
Never 0 pt.
*
5. I participate in group activities (such as church and community organizations) or hobbies that I
enjoy.
Almost always 2 pts.
Sometimes 1 pt.
Never 0 pt.
Total points = ___9__________________
* Support
* 1. I volunteer one or more times each year.
Almost always 2 pts.
Sometimes 1 pt.
Never 0 pt.
* 2. I enjoy helping other people.

Almost always 2 pts.
Sometimes 1 pt.
Never 0 pt.
* 3. I feel free to ask others for help.
Almost always 2 pts.
Sometimes 1 pt.
Never 0 pt.
* 4. I have close friends with whom I can talk about personal matters.
Almost always 2 pts.
Sometimes 1 pt.
Never 0 pt.
* 5. I acknowledge the success and achievements of others.
Almost always 2 pts.
Sometimes 1 pt.
Never 0 pt.
Total points = __8___________________
*
Safety
*
1. I wear a seat belt while riding in a car.
Almost always 2 pts.
Sometimes 1 pt.
Never 0 pt.
*
2. I avoid driving while under the influence of alcohol or other drugs.
Almost always 2 pts.
Sometimes 1 pt.

Never 0 pt.
*
3. I obey traffic rules and speed limits when driving.
Almost always 2 pts.
Sometimes 1 pt.
Never 0 pt.
*
4. I read and follow instructions on the labels of potentially harmful products or substances, such as
household cleaners, poisons, and electrical appliances.
Almost always 2 pts.
Sometimes 1 pt.
Never 0 pt.
*
5. I avoid using a cell phone while driving.
Almost always 2 pts.
Sometimes 1 pt.
Never 0 pt.
Total points = _______10______________
*
Disease Prevention
*
1. I know the warning signs of cancer, diabetes, heart attack, and stroke.
Almost always 2 pts.
Sometimes 1 pt.
Never 0 pt.
*
2. I avoid overexposure to the sun and use sunscreen.
Almost always 2 pts.

Sometimes 1 pt.
Never 0 pt.
*
3. I get recommended medical screening tests (such as blood pressure checks and Pap tests),
immunizations, and booster shots.
Almost always 2 pts.
Sometimes 1 pt.
Never 0 pt.
*
4. I do not share needles to inject drugs.
Almost always 2 pts.
Sometimes 1 pt.
Never 0 pt.
*
5. I am not sexually active, OR I have sex with only one mutually faithful, uninfected partner, OR I
always engage in safer sex (using condoms).
Almost always 2 pts.
Sometimes 1 pt.
Never 0 pt.
Total points = _8____________________