Personal Wellness Assessments

Personal Assessment 1: What’s Your Heart Attack Risk?

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This survey is used to determine the risk of heart attack for the subject over the next ten years. It does this by asking a variety of health related questions and if you answer yes you add a set amount of points to your total score. Some of these answers even take points away from the total score. After all the questions have been answered you find the total and compare that to the chart to determine your risk. As you can see from the picture above my end score was  27.81 which means that my risk for heart attack in the next year is <.1% next five years <.4% and the next ten years <1%. I’m very happy with this result ass it’s the lowest risk on the chart. I found this survey very interesting and easy to use, I feel that it is also pretty accurate due to the fact that all of the questions are about health factors that could increase or decrease the risk of heart attack.

Personal Assessment 2: How stressed are you?

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This survey asks you tor rate your stress levels in6 different categories: Physical, Social, Intellectual, Emotional, Spiritual, and Environmental between 1 to 10. I like the idea of it which is to track your stress level over time and try to change it. I just wish it had some way of ranking you in certain levels of stress like high, medium, and low. This would really tell you how much you need to work on it.

Personal Assessment 3: Road Rage and You

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This survey is trying to assess how often you have road rage. It asks you to say how often you do specific things either rarely, sometimes, often, or never. Most of my answers were in the often or always category which is pretty good but there were two answers that were sometimes and rarely. Pulling over to the side of the road when I’m driving slow and giving the other drivers benefit of the doubt. This survey was decent for what it was but didn’t really provide me with anything I didn’t know about myself before.

Personal Assessment 4: Are you communicating with your physician?

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This survey’s purpose is to determine how well you communicate with your physician, it asks a lot of questions about preparing for the doctor with questions or responses and other items like that. My rating was a 37 which was ranked as average. This survey really opened my eyes to how I get ready for doctor’s appointments and showed me that I don’t really think about a lot of things that would be important for them to know.

Personal Assessment #5: Karvonan Method

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The Karvonan method is a mathematical equation used to determine different heart rates to train at. Adoption stage is the first equation in which you should exercise at about 50-60% intensity which is the level at which you should begin working out at. The second stage is at 75% intensity and this is the level which you should be exercising at after you’ve been exercising for a while. This equation is very helpful if you are trying to make some progress and improve your overall fitness. This is something I will definitely be using now to help me get in better shape.

Wellness Assessment #6: Do You Have Fatty Habits?

This assessment is essentially a chart in which you circle the type of food you would generally eat and along with it were three categories 1. High-Fat 2. Medium-Fat 3. Low-Fat after you circle them all you count up how many in each group then plug them into an equation. (# of High x 2) + (# of Medium x 1) + (# of Low x 0) This score is then compared to four different categories. <19= Excellent fat habits, 10-19= Good fat habits, 20-30= Fat habits need improving, and over 30 is a very high fat diet. The table looks like this along with my circled answers:

So for me I had 4 High fat foods, 7 medium fat, and 6 low fat to get a calculated score of 15. This score would put me in the good fat habits group. This was a little bit surprising to me because I feel like I eat worse than the results would suggest. One of the reasons that make me feel this ways is that this survey doesn’t really take into account for serving sizes which can definitely impact the fat levels in each dish. Even with the current result however, it definitely still encourages me to maybe watch what I eat a little bit more because some of the items on the table that were high fat I wouldn’t think would be that bad.

Wellness Assessment #7: Stress Style: Mind, Body, Mixed?

This assessment was focused on determining which sort of stress reactions you were more likely to have: Physical, Mental or a combination of the two. It does this by asking you to picture yourself in a stressful situation then has a series of feelings that you check if they would apply to how you would feel in that situation. Each feeling or choice has a number which corresponds to either a mind reaction or body reaction. If it is a mind reaction you get 1 mind pint and if it is body you get one body point. At the end you add up your points and if you have more mind points you have more mental stress reactions, more body is you respond with more physical reactions, and if they are equal you have a combination of both.

My results are above, I checked questions 1,2, and 8 which means that I had 1 Mind point and 2 Body points meaning I have more body reactions. This would mean things like heart racing or stomach tightening. This was pretty surprising as when I think about stress I think more of the mental aspects so it is weird to think when I stress I have more body responses. This is very nice to know though because I can use the relaxer techniques that this survey has underneath each category to attempt to calm my stress when it does come up so I just might be able to keep a little bit more calm.

Wellness Assessment #8: Recreational Safety—How Safe Are You?

This survey focused on recreational safety and in particular if you are being safe while performing these activities. The way in which it tests this is that it has many different safety statements which you check either Always, Sometimes, or Never depending on how often you do these things. If you don’t do one of these activities you simply skip those questions. At the end it asks you a few reflection questions so that you look back at how safe or unsafe your decisions where and see if you would change them.

I found that I am a relatively safe person as I have many more Always than sometimes or never, but some of those sometimes and never could be quite dangerous. Some of these would be not always wearing a helmet when biking, not checking for hazards before skiing, not always having a gun on safety, and not treating a gun as if it’s loaded. None of these have caused me any harm or anyone around me, but in situations like that not doing those things could be pretty dangerous and could lead to injury or worse. This survey really makes you reflect on your decisions and see the possible dangers that could come from not practicing the proper safety techniques. I believe that I will definitely be more conscious of the decisions I make regarding safety especially in my problem areas much, much more.

 

Wellness Assessment #9: Are You at Risk for Diabetes?

This assessment is a survey that assesses your possible risk for Diabetes. It has a serious of 10 medical related questions in which you check either yes or no. The more questions answered yes the more likely you can develop or have diabetes. If you answer yes to five or me they suggest you talk with your physician.

From my results above I only had one yes and that was if I have any history of diabetes in my family. While it is nice to see that from this survey I’m not very likely I still know that I must be careful and keep my eating habits relatively healthy and exercise. I know I need to do these things because even though I don’t have any of the symptoms right now as long as there is family history, if I don’t keep my body healthy there is a strong chance that I could get diabetes. While this survey didn’t provide much new information to me it reinforces the fact that diabetes is very serious and I must work to stay healthy to avoid developing it.

 

Wellness Assessment #10: Sling Test

This physical assessment is suppose to test the extensor muscles of the back specifically the flexibility and length. To perform this test you lie on the ground flat on your back with both knees bent. You grab your right knee (the back of the knee) with both hands and pull it to your chest. You straighten your left leg and push it to the floor without your right leg moving away from your chest. Have someone measure the distance from the floor to the back of your knee. Do the same for the other side.

Here is an image on what it should look like along with each category: Excellent, Average, Fair, and Poor. Next are me doing the test

When looking at me for my test results we measure that the gap between my leg and the ground was approximately 3 inches on the right and 2 on the left which would mean my results were average. This was new information to me because I’ve always thought my flexibility was terrible. The great thing about this test is that it is fairly simple so it can be performed by almost everyone and they will learn more about their physical condition. While there isn’t a whole lot of information on flexibility and its benefits it’s still good to know what your level is.