Answer each question in the table in detail about your stages of change.
What was your stage of change at BCA#1 for exercise behavior? What is your current stage of change for exercise behavior? Was there a change? Why or why not? Explain a personal strategy/plan to progress to the next stage or avoid relapsing.
STEP 2: EXERCISE JOURNAL (8 PTS)
Record all exercise engaged in for one week (seven consecutive days). All columns within a row must be completed and detailed to earn full credit. Indicate “No Exercise” on the days you did not exercise.
Refer to page 33 in your textbook with regards to labeling the intensity of exercise.
Date Type of Exercise
(walking, swimming, resistance training etc.) Detailed explanation of exercise (8 reps, 2 sets of 10 push-ups, 1500m swimming, Heart rate during exercise, etc) Duration of Exercise
(minutes) Intensity of Exercise
(low, moderate, vigorous)
Total time spent in low intensity exercise: _________________________
Total time spent in moderate intensity exercise: ____________________
Total time spent in vigorous intensity exercise: _____________________
STEP 3: PERSONAL REFLECTION OF PROGRESS (5 PTS)
Question 1: Based on your exercise journal, list one behavior that has changed since BCA#1 and explain if it was positive or negative and why. What factors influenced this change? If you have not observed any change in your exercise behaviors since BCA#1, state this and explain why.
Exercise behavior change made since BCA#1:
Explain why the change is positive or negative.
What were some of the factor(s) influencing this change OR factors not influencing this change?
STEP 4: GOAL SETTING (13 PTS)
Question 2: Your responses
A) Re-state your SMART goal from BCA#1 with all SMART components in one sentence. (Be sure this goal is revised – if necessary- based on your TA’s comments from BCA#1)
B) State your progress on achieving this SMART goal.
C) State you next SMART goal that you’ll work towards once you have completed your original goal.
STEP 5: VIDEO MODULES (24 PTS)
Watch THREE videos from the list below. ONE video must be a PARTICIPATE option. After watching (and participating in) the videos, fill in the table with your detailed responses.
23 and 1/2 hours: What is the single best thing we can do for our health? http://www.youtube.com/watch?v=aUaInS6HIGo
Nilofer Merchant: Got a meeting? Take a walk http://www.ted.com/talks/nilofer_merchant_got_a_meeting_take_a_walk#t-6041
Chris McDougal: Are we born to run? http://www.ted.com/talks/christopher_mcdougall_are_we_born_to_run
Dean Ornish: Your genes are not your fate http://www.ted.com/talks/dean_ornish_says_your_genes_are_not_your_fate
Participate in a yoga video from this website. Varying times and difficulty levels www.Doyogawithme.com
Participate in 7 different body weight workouts of your choice with Nike Training club app on your phone or with this link. https://www.youtube.com/playlist?list=PL06049559DF3C9488
Participate in a core based workout. http://media.oregonstate.edu/media//0_h5wq9d2s
Participate in this cardio workout http://media.oregonstate.edu/media//0_1g6m5du7
Name the video you watched/participated in Briefly state WHY you chose this video Explain one thing you learned or give personal insight/awareness reinforced from the video. Explain how you can apply the information from the video to your current life.
STEP 6: PLANNING FOR THE FUTURE (10 PTS)
Question 3: Strategies for the Next Three Months.
In this quarter, you have learned about exercise and physical activity and identified how it relates to your personal health and wellness. Describe three strategies that you will personally use to maintain (or improve) your activity patterns in the next three months. Each strategy should be detailed in 2-3 sentences. (A strategy is a careful plan, please be specific).
Question 4: The Next Three Years.
List your current academic major or explain your career aspirations. How will you incorporate an active lifestyle into your desired career path? Explain how incorporating an active lifestyle will specifically affect two dimensions of wellness.