WEEK 7 DISCUSSION ASSIGNMENT – Learning Retention
Health & Fitness Week 2: Assignment – Healthy Change (HC) – Baseline Assignment
Health Change Behavior Modification – Baseline Assignment for Term Project
1) Identify the behavior you wish to change 10 points
The behavior that ought to be changed is physical fitness.
- What is the behavior?
Physical fitness, the behavior under question, it a wide field of behavior that involves cardiorespiratory fitness, muscular strength, metabolic fitness, muscular endurance, flexibility, functionality, and body composition. Notably, physical fitness should include all these dimensions. However, one has to be physically fit for a healthier life.
- How does it affect your life?
Physical fitness has various effects, including reducing the risk of getting diseases. Moreover, physical fitness increases energy and stamina. Moreover, the emotional effects of the behavior are felt in a decrease in its reduction of tension and improving the moods of a person (Zsuzsanna, 2011). Physical fitness also improves the interaction between people, thus touching on the social domain—besides, physical fitness increases, one’s alert, creativity, and concentration.
2) Plan of Action. 40 points
Plan of action will include doing exercises to lose weight and thus living longer, having a healthier learn and lung, protection against diseases, having stronger bones, better mind, increase metabolic rate, and having enhanced sexuality.
- What are your Short term goals?
In about three month’s days, I intend to lose 15 pounds. Thus, there is a need to do moderate-intensity cardio and aerobic exercise for about 40 minutes (Gnam et al., 2019). These exercises should be regular in that every day, regardless of the situation, the exercises must be done.
- What are your Long term goals?
My long-term goals are to lose 40 pounds. Thus besides doing daily, cardio, and aerobic exercise, there is a need to establish a balanced diet with the doctor’s directions. Moreover, more water and fibers have to be included in the meal, which will help in digestion.
3) Current State – Establish some Baseline data about your behavior. 10 points
- Keep a diary of your habits for a few days (however, do not post simply a diary)
There was a consistent reduction of eating habits; reduced eating ice-creams.
Went to market places and work on foot
Increased fruits and water in the diet (Zhu et al., 2019)
The decrease in meat and related proteins in the meal
- Write down your feelings on those days, especially in relation to the activity you want to change.
There was a stable feeling as the rate of stress decreased, the mood improved, reduced anxiety, and increased self-esteem.
- What triggers do you notice in relation to your behavior?
The social interaction will always note the reduction in weight and acknowledge it. Thus, the people around you will be the primary sources in noticing the behavioral change. Moreover, body flexibility will enable noticing the behavior.
- What do we know about your behavior? What contributes to it?
The behavior may be contributed by obesity, which could be inherited to the offspring. Moreover, increased eating of meat and fats without exercise may result in the behavior.
- What is the history of this behavior? When is it worse? Better?
At mild stages, the behavior is better, and a person may walk around over short distances. However, at profound stages, an individual gains a lot of weight, and this may lead to other opportunistic diseases like heart problems and diabetes.
- Identify any patterns you see.
There are patterns of overweight, anxiety, diabetes, and stress witnessed (Gnam et al., 2019)
- Look at the positives and the negatives.
The positive is seen in the significant number of energy produced when there is aerobic and anaerobic respiration. Thus, the person may stay for longer without starving. However, the occurrence of opportunistic diseases serves as negatives.
- Accept what you have found as accurate.
It is accurate that there is increased bodyweight since there is a bodyweight of 150 kilograms.
- Focus on strengths as well as weaknesses
The strengths are seen in energy production, which may be used to positively impact society. However, the weakness which lies in stress and anxiety may be used to empower the youths, and other people no lead a healthy lifestyle.
3b) Reward System. 10 points
- Make a personal contract to accomplish your goals.
The short term goals are to lose about 15 pounds in 12 weeks. Moreover, in one year, the overall objective of losing 40 pounds ought to have been achieved. Thus, the starting date is on 12th June 2020, and by 11th June 2021, the objective ought to have been achieved. Every day, there is about one hour spent on cardiac and aerobic exercises. The personal gym will be used as a primary resource in these exercises.
3c) Preparing for Obstacles. 10 points
- Strategies for getting back on track
Compensation of time lost due to unavoidable circumstances like delays in the job is covered by the extra time given in the calendar schedule (Zhu et al., 2019). In calculation, losing 15 pounds in three months will account for 30 pounds in six months, and in eight months, 40 pounds will have been achieved. Thus, the extra four months will be used for compensation and stabilization.
References
Gnam, J. P., Loeffler, S. N., Haertel, S., Engel, F., Hey, S., Boes, K., …&Strahler, J. (2019). On the relationship between physical activity, physical fitness, and stress reactivity to a real-life mental stressor. International Journal of Stress Management, 26(4), 344.
Zhu, Z., Tang, Y., Zhuang, J., Liu, Y., Wu, X., Cai, Y., …& Chen, P. (2019). Physical activity, screen viewing time, and overweight/obesity among Chinese children and adolescents: an update from the 2017 physical activity and fitness in China—the youth study. BMC public health, 19(1), 197.
Zsuzsanna, J. (2011) Presentation: “Designing the road to better health and well-being in Europe” at the 14th European Health Forum Gasteinhttps://www.euro.who.int/__data/assets/pdf_file/0003/152184/RD_Dastein_speech_wellbeing_07Oct.pdf