Lab Questionnaires FORMAT

Name: Abdulelah Aljohani

Course: Healthy behaviors & management
Section: 106
Date of submission: 2/27/2023
 Lab 1A Wellness Self-Perceptions (p-15)

Purpose: To assess self-perception of wellness

Procedures:
1. Place X over the appropriate circle for each question (4=strongly agree, 3 = agree, 2 = disagree, 1
= strongly disagree).
2. Write the number found in that circle in the box to the right
3. Sum the three boxes for each wellness dimension to get your Wellness dimension totals
4. Sum all Wellness dimension totals to get your comprehensive Wellness total
5. Use the rating chart to rate each Wellness area
6. Complete the results section and the conclusions and implications section
Sl. Items Strongly Agree (3) Disagree Strongly Score
No Agree (4) (2) Disagree (1)
1 I am physically fit X 4
2 I am able to perform the physical tasks of X 4
my work
3 I am physically able to perform leisure X 4
activities
Physical Wellness Total 12
4 I'm happy most of the time X 4
5 I have good self esteem X 3
6 I do not generally feel stressed X 2
Emotional / Mental Wellness Total 9
7 I am well informed about current events X 3
8 I'm comfortable expressing my views and X 3
opinions
9 I'm interested in my career development X 4
Intellectual Wellness Total 10
10 I have many friends and am involved X 4
socially
11 I have close ties with my family X 4
12 I'm confident in social situations X 4
Social Wellness Total 12
13 I am filled spiritually X 3
14 I feel connected to the world around me X 3
15 I have a sense of purpose in my life X 3
Spiritual Wellness total 9
52
Comprehensive Wellness
(Sum of five Wellness scores)
Results (record your scores from the previous page; then determine your ratings from the chart)

Wellness dimensions score rating

Physical 12 High-level Wellness
Emotional/mental 9 good Wellness
Intellectual 10 High-level Wellness
Social 12 High-level Wellness
Spiritual 9 good Wellness
Comprehensive 52 High-level Wellness

Wellness rating chart

Rating Wellness dimension comprehensive Wellness scores

scores
High-level Wellness 10-12 50-60
good Wellness 8-9 40-49
marginal Wellness 6-7 30-39
Low-level Wellness Below 6 6 Below 30

Conclusions and implications: Rank each dimension of Wellness. Place a 1 by the dimension you need to
work on most and a 2 by the dimension needed the next most work. Rank the others as 3, 4, and 5. Then
in the box below, briefly discuss your Wellness ratings. Comment on your current level of Wellness and
dimension that could use improvement.

Scores 2 4 3 5 1
physical Emotional/mental Intellectual Social Spiritual

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 First and foremost my physical wellness which I scored as strongly agrees with all three of the
questions, I regularly go to the gym and do some heavy exercises and I’m also a horse rider so I have a
good physique. I care about what goes into my body, and not consume large amounts of sugar or fat.
my Emotional / Mental Wellness total is a little low, I believe I am happy most of the time I try my
best to not involve myself in any negative situation and I surround myself with calm and happy people.
I do sometimes feel stressed when I have a lot on my mind but I try to calm myself in any way
possible. I am pretty much well connected to the world I keep up with news and upcoming events. My
father also talks about politics regularly so he is a good source for me. My life is pretty much filled
with social activities I don’t like being alone and often look for good company. I am close with my
family but I see them less often since I moved for university.

Lab 2A: Healthy Lifestyle Questionnaire (p-26)

Directions: use the following ratings to determine your habits: 1 = almost never, 2 = sometimes, 3 = almost always.
place that number in the box to the right of each question. Sum the two numbers to get a score for each lifestyle
habit. some the lifestyle habits quote to get a total lifestyle rating.

Sl. Items Almost Sometimes Almost Score

No Never (1) (2) Always
(3)
Physical Activity Habit
1 I perform physical activity most days of the week (or X 3
vigorous 3 days).
2 I perform some exercises for muscle fitness (at least two X 3
days a week)
Nutrition Habits
3 I consume 4-5 serving of fruits and vegetables per day X 2
3 I monitored the amount of fat in my diet X 2
Stress Management Habits
5 I am able to identify situation in daily life that cause stress X 3
6 I take time out during the day to relax and recover from X 2
daily stress.
Destructive Habits
7 I do not smoke or use other tobacco products X 3
8 I do not bring drink or abuse alcohol X 3
Safety Habits
9 are you seat belts and adhere to the speed limit when I drive X 2
10 I avoid risky environments and situations X 3
First Aid Habits
11 I can perform CPR if called on in an emergency. X 3
12 I can perform basic first aid if needed in an emergency X 2
 Health Habits
13 I brush my teeth at least twice a day and floss at least once a X 3
day
14 I get an adequate amount of sleep each night X 3
Medical Habits
15 regular self-exam and have regular medical checkups X 1
16 I seek and follow medical advice when needed and X 2
prescribed
Consumer Habits
17 I read product labels and make careful decisions before I X 3
buy.
18 I avoid using questionable products or programs. X 2
Environmental Habits
19 I recycled paper, glass, and aluminum. X 2
20 I look for ways to conserve energy and protect the X 1
environment.

Note: Each 10 habits capture only a sample of important lifestyle behaviors. A number of other potentially harmful
behaviors are intentionally excluded due to their personal nature (such as the use and abuse of drugs, sexual
practices, drinking and driving). Use the framework from this lab to think critically about your lifestyle behavior
and how you can work to improve them.

Lab 24B: Evaluating a Healthy, Wellness, or Fitness Club (p-469)

Purpose: to practice evaluating a health club (various combinations of the words health, Wellness and
fitness are often used for these clubs).
Procedures:
1. Choose a club and make a visit
2. Listen carefully to all that is said and ask many questions
3. Look carefully all around as you are given the tour of the facilities. Ask what the exercises or the
equipment will do for you, or ask leading questions such as, “will this take inches off my hips?”
4. As soon as you leave the club, rate it using the below Chart.
Sl. Items Yes =1 No= 0 Notes
No
Physical Activity Habit
1 Were claims for improvement in weight, figure/physique, or 1
fitness realistic?
2 Was a long-term contract (1 to 3) encouraged? 1
3 Was the sales pitch high-pressure to make an immediate 1
decision?
4 Were you given a copy of the contract to read at home? 0
5 Did the fine print include objectionable clauses? 0
6 Did the club representative ask you about medical 0
readiness?
7 Did the club sell diet supplements as a sideline? 0
8 Did the club have passive equipment? 0
9 Did the club have cardiovascular training equipment or 1
 facilities (cycles, track, pool, aerobic dance)?
10 Did the club make unscientific claims for the equipment, 1
exercise, baths, or dietary supplements?
11 Were the facilities clean? 1
12 Were the facilities crowded? 1
13 Were there days and hours when the facilities were open but 0
would not be available to you?
14 Were there limits on the number of minutes you could use a 0
piece of equipment?
15 Did the floor personnel closely supervise and assist clients? 1
16 Were the floor personnel qualified, experts? 1
17 Were the managers/owners qualified experts? 0
18 Has the club been in business at this location for a year or 1
more?

Results:

1. score the chart as follows:

A. give one point for each “no” answer for items 2,3,5,7,8,10, 12,13, and 14.
B. Give 1 point for each “yes” answer for items 1,4,6,9, 11, and 18.
C. Give 1 point for each “yes” answer for items 15, 16, and 17 And place the score in the box.
2. A total score of 12-15 points on items A and B suggest the club rate at least fair, compared to other clubs.
3. a score of three on the item C indicates that the personnel are qualified and suggest that you could expect to
get accurate technical advice from the staff
4. regardless of the total scores, you would have to decide the importance of each item to you personally, as
well as evaluate other considerations, such as cost, location, and personalities of the client and the
personnel, to decide if this would be a good place for you or your friends to join.

Conclusion and implications: in several sentences, discuss your conclusion about the quality of this club and
whether you think that it would fit your needs if you wanted to belong.

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The gym I went to was fitness time which is right next to my house, it’s a really nice gym with great facilities, the
guy at the reception was really well behaved and was kind enough to give me a tour of the gym and its many
facilities. He proposed different plans and subscriptions and then showed me the whole place. They had amazing
pools and a very cool spa, and every machine you can imagine. all in all, it was a very nice experience and I
would see myself joining this gym.
Lab 17B: Evaluating Your Hardiness and Locus of Control (p-357)
Purpose: To evaluate your level of hardiness and locus of control and to help you identify the ways in
which you appraise and respond to stressful situations
Procedures
1. Complete the Hardiness Questionnaire and the Locus of Control Questionnaire. Make an X over
the circle that best describes what is true for you personally.
2. Compute the scale scores and record the values in the Results section.
3. Evaluate your scores using Chart 1, and record your ratings in the Results section.
4. Interpret the results by answering the questions in the Conclusions and Implications section.
Sl. Items Not True Rarely Sometimes Often True Score
No True True
0 1 2 3
1 I look forward to school and work on most X 2
days
2 having too many choices in life makes me X 2
nervous
3 I know where my life is going and look X 3
forward to the future
4 I prefer not to get too involved in X 1
relationships
Commitment Score, Sum 1-4 8
5 my efforts at the school and work will pay X 2
off in the long run
6 I just have to trust my life to fate to be X 1
successful
 7 I believe that I can make a difference in the X 2
world
8 being successful in life takes more luck X 0
and good breaks than effort
Control Score, Sum 5-8 5
9 I would be willing to work for less money X 0
if I could do something really challenging
and interesting
10 I often get frosted when my daily plans and X 1
schedule get altered
11 experiencing new situation in life is X 2
important to me
12 I do not mind being bored X 0
Challenge Score, Sum 9-12 3
Locus of Control Questionnaire
13 Hard work usually pays off X 3
14 buying a lottery ticket is not worth the X 3
money
15 even when I fail I keep trying X 2
16 I'm usually successful in what I do X 2
17 I am in control of my own life X 2
18 I make plans to be sure I am successful X 3
19 I know where I stand with my friends X 3
Locus of Control, Sum 13-19 18

Results
Hardiness

Commitment Scores 8 Commitment rating 8

+ +
Control Scores 5 Control rating 5
+ +
Challenge Score 3 Challenge rating 3
= =
Total Hardiness 16 Hardiness rating 16
Score

Locus of control rating 18

Chart 1 Rating Chart

Ratings Individual Hardiness Scale Total Hardiness Locus of

Scores Score control
scores
High 14-16 40-48 24-28
Moderate 10-13 30-39 12-23
Low <10 <30 <12

Conclusions and implications

1. In several sentences discuss your commitment, control, and challenge ratings, as well as your overall
hardness rating. are they what you expected? do you think they are true indications of your hardness?
Explain.
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2. In several sentences, discuss your locus of control rating. is it what we expected (yeah high rating indicates
an internal locus of control)? do you think your rating is a realistic indicator of your locus of control?
Explain.
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 Lab 3A: Self-management skill questionnaire (Chapter: 3, p-41)
Very Somewhat Not Activity Nutrition Stress
true true true score score score
1 I regularly self-assess: (self-assessment)
personal physical fitness and physical activity 3 2 1
levels
the contents off my diet 3 2 1
personal stress levels 3 2 1
I self-monitor and keep records concerning:
(self-monitoring)
physical activity diet 3 2 1
diet 3 2 1
stress in my life 3 2 1
3 I said realistic and attainable goals for:
(goal setting)
physical activity 3 2 1
eating behaviors 3 2 1
reducing stress in my life
4 I have personal written or formal plan for:
(self-planning)
regular physical activity 3 2 1
what I eat 3 2 1
managing stress in my life
5 I possess the skills to: (performance skills)
perform a variety of physical activities 3 2 1
 analyze my diet 3 2 1
manage stress (e.g., progressive relaxation) 3 2 1
6 I have a positive attitude about: (balancing
attitudes)
my ability to stick with an activity plan 3 2 1
my ability to stick to a nutrition plan 2 1
my ability to manage stress in my life 3 2 1
7 I can overcome barriers that I encounter:
(overcoming barriers)
in my attempts to be physically active 3 2 1
in my attempts to stick to a nutrition plan 3 2 1
in my atom to manage stress in my life 3 2 1
8 I know how to identify misinformation:
(consumer skills)
relating to fitness and physical activity 3 2 1
relating to nutrition 3 2 1
relating to his stress management 3 2 1
9 I'm able to get social support for my efforts
to: (social support)
be active 3 2 1
stick to a healthy nutrition plan 3 2 1
manage stress in my life 3 2 1
10 when I have problems, I can get back to:
(relapse prevention)
my regular physical activity 3 2 1
my nutrition plan 3 2 1
my plan for managing stress 3 2 1
11 I am able to adapt my thinking to: (coping
strategies)
stick with my activity plan 3 2 1
stick with my nutrition plan 3 2 1
stick with my stress management plan 3 2 1
I am able to manage my time to: (time
management)
stick with my physical activity plan 3 2 1
shop for and prepare nutritious food 3 2 1
perform stress management activities 3 2 1
Total Activity Score
Total Nutrition Score
Total Stress Score