ASSIGNMENT INFORMATION
Objective:Develop a health action plan including the health-related components of fitness, nutrition, and stress management.
Now that we have learned about the importance of healthy living and goal setting, let’s put it all together and create one specific goal for each of the areas of nutrition, fitness, and stress management that is based on your assessment results from class activities and personal reflections. What can you change in each area that would meet the recommendations or suggestions in each module? Perhaps you can dance or jog 3 days a week at a moderate intensity for 30 minutes to meet the recommendation to build cardiorespiratory fitness? It can be similar (but not identical) goals to what you already started.
Your brain needs time to learn new patterns of behavior. Constant repetition of the desired behavior will help you reinforce a new habit. The key to success is in yourdailyactions and choices.
1.
Goals:Write down a new habit you’d like to build in each area as a SMART goal (for two weeks I will…….). Demonstrate that you know how to write a SMART goal as a sentence and start with 14 days at first. If you can pull through this timeframe, continue for 14 more days and keep going until the new behavior becomes automatic. Be specific and describe the what, when, how, where, with etc.
2.
Rationale:Write a rationale for choosing your goals based on your current habits in each area and why you think this is important to you. Use your assessment scores from class activities and reflect on personal habits and situations. Also discuss any symptoms you experience such as being winded when walking upstairs due to lack of fitness or having frequent headaches due to stress. Support your rationale withseveral examplesin each area.
3.
Recommendations:Discuss in detail what the recommendations and suggestions are for this area.
Stress Management:Discuss several recommendations to manage stress in the text and include how your goal ties into at least one of these.
Fitness:Make sure to discuss the components of fitness and FITT principle guidelines in detail. Then discuss how your fitness goal ties into those recommendations. Discuss what else you can do to make sure your follow the FITT recommendations if you are not doing so already. Discuss when you plan to add those changes to your plan?
Nutrition:Discusstherecommended intake of calories and water for you. Then discuss the MyPlate recommendations and good types of food in each group. Discuss number of servings for each food group recommended for your calorie need. Include how your nutritional goal relates to the MyPlate suggestions and calorie/water need. Use
https://www.choosemyplate.gov/resources/MyPlatePlan
Wellness Plan Format
Stress management
SMART Goal: For two weeks I will……
Rationale:
Recommendations:
Fitness
SMART Goal: For two weeks I will……
Rationale:
Recommendations:
Points
|
25
|
20
|
15
|
10
|
0-5
|
SMART goal
Specific
Measurable
Attainable
Relevant
Timely
25 points
|
Follows the SMART goals criteria fully and write the goal as a sentence
|
Follows the SMART goals criteria with 1 aspect missing
|
Attempts to follow SMART goals criteria but with 2 aspects missing
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Attempts to write a SMART goal but with 3 aspects missing and it is too general
|
Does not follow SMART goals criteria
|
Rationale
25 points
|
Thoroughly describes the importance of the issue and provide numerous examples (reflections and assessment activities) to support goal
|
Describes issue and explains the importance of the issue with at least two examples to support the goal
|
Briefly describes issue and its importance with just one example to support goal.
|
Attempts to provide a rationale, but it is too general or does not relate to the goal
|
Does not provide a rationale to support the goal
|
Points
|
50
|
45
|
35
|
30
|
0-25
|
Recommendations
-Stress-
Management
-Fitness
-Nutrition
50 points
|
Thoroughly describes the all the required information in each category and discuss how it personally relates to them and their goal
|
Describes at least 80% of the required information in each category. Discuss how it personally relates to them and their goal
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Describes at least 70 % of the required information in each category with 70% accuracy. Discuss how it personally relates to them and their goal.
|
Describes at least 60% of the required information in each category. May or may not relate it to personal goal
|
Describes 50% or less of the required information. May or may not relate it to personal goal
|
Nutrition
SMART Goal: For two weeks
Rationale:
Recommendations:
Scoring: