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CPID 860337 HLTH 1531: Health and Wellness Lab Xanedu OriginalWorks Custom Book 2021−22 HLTH 1531: Health and Wellness Lab Custom Book THIS PRINT COURSEPACK AND ITS ELECTRONIC COUNTERPART (IF ANY) ARE INTENDED SOLELY FOR THE PERSONAL USE OF PURCHASER. ALL OTHER USE IS STRICTLY PROHIBITED. XanEdu™ publications may contain copyrighted materials of XanEdu, Inc. and/or its licensors. The original copyright holders retain sole ownership of their materials. Copyright permissions from third parties have been granted for materials for this publication only. Further reproduction and distribution of the materials contained herein is prohibited. WARNING: COPYRIGHT INFRINGEMENT IS AGAINST THE LAW AND WILL RESULT IN PROSECUTION TO THE FULLEST EXTENT OF THE LAW. THIS COURSE PACK CANNOT BE RESOLD, COPIED OR OTHERWISE REPRODUCED. XanEdu Publishing, Inc. does not exert editorial control over materials that are included in this course pack. The user hereby releases XanEdu Publishing, Inc. from any and all liability for any claims or damages, which result from any use or exposure to the materials of this course pack. HLTH 1531: Health and Wellness Lab Table of Contents “Health and Wellness” 1 Bibliography 73 i ii HEALTH AND WELLNESS LAB HLTH 1531 Laboratory Manual MIDDLE TENNESSEE STATE UNIVERSITY 1 HLTH 1531 Health and Wellness Lab MIDDLE TENNESSEE STATE UNIVERSITY 2 Copyright © 2021 by Bethany Wrye, Casie Higginbotham, Angela Todd, Olivia Claire Robinson, Macy Taylor, and Kristina McClanahan.. ISBN 13: 978-1-71149-449-4 All rights reserved. No part of this publication may be reproduced, stored in a retrieval system, or transmitted, in any form or by any means, electronic, mechanical, photocopying, recording, or otherwise, without the prior written permission of the copyright owner. 4750 Venture Drive, Suite 400 Ann Arbor, MI 48108 800-562-2147 www.xanedu.com 3 1 Table of Contents Lab 1: Values Clarification ............................................................................................................................. 3 Part 1: ........................................................................................................................................................ 3 Part 2: ........................................................................................................................................................ 4 Part 3: ........................................................................................................................................................ 5 Lab 2: Heart Rate and Cardiovascular Health ............................................................................................... 6 Part 1: ........................................................................................................................................................ 6 Part 2: ........................................................................................................................................................ 7 Part 3: ........................................................................................................................................................ 8 Lab 3: Food Journal and Nutrition Analysis ................................................................................................ 10 Lab 4: Dietary Improvement Plan ............................................................................................................... 16 Lab 5: Stress Relief ...................................................................................................................................... 21 Part 1: ...................................................................................................................................................... 21 Part 2: ...................................................................................................................................................... 22 Lab 6: Sleep Log .......................................................................................................................................... 23 Part 1: ...................................................................................................................................................... 23 Part 2: ...................................................................................................................................................... 24 Part 3: ...................................................................................................................................................... 27 Lab 7: Alcohol .............................................................................................................................................. 28 Part 1: ...................................................................................................................................................... 28 Part 2: ...................................................................................................................................................... 29 Part 3: ...................................................................................................................................................... 32 Lab 8: Tobacco ............................................................................................................................................ 33 Lab 9: Relationships .................................................................................................................................... 37 Part 1: ...................................................................................................................................................... 37 Part 2: ...................................................................................................................................................... 38 Lab 10: Cost of a Baby ................................................................................................................................. 39 Lab 11: Condom Training and Contraceptives ............................................................................................ 41 Part 1: ...................................................................................................................................................... 41 Part 2: ...................................................................................................................................................... 42 Part 3: ...................................................................................................................................................... 43 Behavior Change Project ............................................................................................................................. 46 4 2 BC1 .............................................................................................................................................................. 47 BC2 .............................................................................................................................................................. 50 BC3 .............................................................................................................................................................. 55 Part 1: ...................................................................................................................................................... 55 Part 2: ...................................................................................................................................................... 58 BC4 .............................................................................................................................................................. 59 BC5 .............................................................................................................................................................. 67 5 3 Lab 1: Values Clarification Part 1: Describe a typical day in your life, beginning when you wake up in the morning and ending when you go to bed at night. Be descriptive and fill in each box. For example: Morning – Woke up at 8:00am, ate two eggs for breakfast, etc. You are only describing one day. There are six boxes per section of the day so that you have room to list each individual activity in which you engage. Morning Mid-day Evening (Please go on to the next page.) Points: ____ /____ 6 Part 2: List three current main goals that you have in your life, three goals that you would like to have accomplished in the next five years, and three goals that you would like to have accomplished in the next ten years. Fill in all nine boxes. Main Goals 5 Years 10 Years 1. 1. 1. 2. 2. 2. 3. 3. 3. (Please go on to the next page.) 4 7 5 Part 3: Review your typical day and compare it to your life goals. Answer each of the following questions: 1. What daily activities of yours are helping you reach your goals? (Minimum 2 sentences) 2. How much time are you dedicating to these activities? (Minimum 2 sentences) 3. Which activities are detrimental to you in reaching your goals? (Minimum 2 sentences) 4. How could you more effectively and productively use your time in a manner consistent with your stated life goals? (Minimum 3 sentences) 8 Lab 2: Heart Rate and Cardiovascular Health This lab has three parts: 1. Determine your resting heart rate 2. Compute your target heart rate range 3. Estimate your peak aerobic capacity after taking the Rockport One-Mile Walk Test Part 1: Determine Your Resting Heart Rate • Take your pulse first thing in the morning before engaging in any activity. Because the resting heart rate is a representation of the least number of beats required to sustain the body, taking your pulse upon waking is the best time to get an accurate reading. • Place the index and middle fingers on either side of the neck to find the carotid pulse, or on the inside of the wrist to find the radial pulse. Do not use your thumb to take your pulse because the thumb has a pulse of its own which can make an accurate reading difficult. • Count the beats for one minute using a clock or stopwatch. • Record the number of beats that you count as your resting heart rate: • Resting Heart Rate (RHR): _______________ bpm (beats per minute) (Please go on to the next page.) Points: ____/____ 6 9 7 Part 2: Target Heart Rate Calculations: Fill in all the highlighted areas. Enter your resting heart rate from part one. Resting Heart Rate (RHR) = _________ bpm 220 – your age = Maximum Heart Rate (MHR) 220 - _________ = _________ Age MHR MHR – RHR = Heart Rate Max Reserve _________ - _________ = _________ MHR RHR HRmax Reserve Lower end of target heart rate range (_________ x .60 ) + _________ = _________ HRmax Reserve RHR Low end Upper end of target heart rate range (_________ x .80 ) + _________= ___________ HRmax Reserve RHR High end Your Target Heart Rate Range ______ to ______ Low End High End (Please go on to the next page.) 10 Part 3: Rockport 1-mile Walk Test • Download the “Map My Run by Under Armour” app on your cellphone. • Create an account. • Wear appropriate walking shoes and clothes. • Walk one mile using the app. Make sure you have chosen the activity “walk”. • Walk as briskly as you can for one mile. Remember, this is a walking test, not a running test. • Make sure to end the workout on the app as soon as you finish walking one mile and record the time to the nearest second. This is important, as time is one of the factors in the formula for estimating peak aerobic performance. • Take your pulse immediately after finishing the walk. Take your pulse for one minute just as you did in Part 1. You will use this below in your calculations. Once finished with the above instructions, go to “View Analysis” on the app, and take a screenshot. Upload this screenshot to the Dropbox as part of your grade for this assignment. Complete the calculation below. Fill in and complete the formula for estimating peak aerobic capacity. 132.853 – (0.0769 x_____) – (0.3877 x______) + (6.3150 x______) – (3.2649 x______) – (0.1565 _____) Weight Age Sex T1 Hrpeak TOTAL:__________________________ Where: W = body weight in pounds A = age in years S = sex: 0 = female, 1 = male T1 = time for the 1-mile walk expressed as minutes and hundredths of a minute (divide seconds by 60, EX. 17 minutes and 15 seconds = 17.25 minutes) Hrpeak = peak heart rate in beats per minute at the end of the mile (Please go on to the next page.) 8 11 9 RATING: Circle or highlight your rating for peak aerobic capacity Men Women_____ Excellent >52.1 >44.2 Good 52.0-47.4 44.1-39.4 Average 47.3-42.6 39.3-36.2 Poor <42.5 <36.1 Answer the following questions: 1. Are you surprised by your rating? Explain why or why not. (Minimum 2 sentences) 2. What factors/personal behaviors do you think contributed to your rating? (Minimum 2 sentences) MTSU HEALTH COACHING FOR STUDENTS: https://mtsu.edu/healthpro/health-coach.php 12 Lab 3: Food Journal and Nutrition Analysis 1. Download the free app “My Fitness Pal” onto your phone, tablet, or other device. 2. Enter your information as prompted to create an account. 3. Use the Food Diary feature to keep track of everything you eat and drink for three days. At least one of these days should be over the weekend as eating habits tend to differ greatly from weekday to weekend. *Note: It is MUCH easier to log your foods when you eat them rather than trying to remember everything you ate at the end of the day/week. (Please go on to the next page.) Points: ____/____ 10 13 11 4. For logging foods, use the search feature to locate each item you have eaten. You can even scan barcodes on food items to make things easier. a. After choosing the item you ate, specify the serving size and number of servings you ate. (Please go on to the next page.) 14 5. Choose the check mark at the top right when you are done to see your food journal. Nutrition information for the foods you ate will appear automatically. 6. For more accurate results, make sure you also complete the “Exercise Diary” feature. (Please go on to the next page.) 12 15 13 7. After you have entered your food intake for all three days, click on “Complete Diary” at the bottom of each day, and then click on the “Nutrition” feature for a breakdown of your nutrient intake. You can view calories, nutrients, and macros. (Please go on to the next page.) 16 8. In order to print out your results for submission, you will need to log into your account from a desk top or laptop computer. a. Go to www.myfitnesspal.com and click “Log in.” b. Type in your log in information and submit it. c. Click on the “Food” tab at the top of the screen in blue. d. In the “Your food diary for:” section, choose one of the dates for which you recorded your food intake. Scroll to the bottom of the page and click on “View Full Report (Printable)” (Please go on to the next page.) 14 17 15 e. Type “Ctrl-P” to print the report. f. If all 3 days you recorded are continuous, you may print all of them together in one report. Simply adjust the date range at the top of the printable report screen to reflect all 3 days and choose “Change Report.” Then print this report to a PDF file on your computer. g. Upload the PDF file to the Dropbox. 18 Lab 4: Dietary Improvement Plan Using the nutrition section on the “My Fitness Pal” app from Lab 3, your printout from Lab 3, and your textbook, answer the following questions for each day of your food log. 1. What was your calorie goal and how many calories did you consume? Day 1: Day 2: Day 3: 2. What percentage of your diet is from carbohydrates? Day 1: Day 2: Day 3: 3. In your own words, what is the difference between a simple carbohydrate and a complex carbohydrate? (Minimum 2 complete sentences) 4. What percentage of your diet is from fat? Day 1: Day 2: Day 3: 5. Which type of fats are considered to be “good fats?” List three examples: 1. 2. 3. (Please go on to the next page.) Points: ___/___ 16 19 17 6. Which type of fats are considered to be “bad fats?” List three examples: 1. 2. 3. 7. For each day of your food diary, what percentage of your diet is from protein? Day 1: Day 2: Day 3: 8. For each day of your food diary, what was your goal for calcium and what was your total calcium for the day? Day 1 Goal: Total: Day 2 Goal: Total: Day 3 Goal: Total: (Please go on to the next page.) 20 9. For each day of your food diary, what was your goal for fiber and what was your total fiber for the day? Day 1 Goal: Total: Day 2 Goal: Total: Day 3 Goal: Total: 10. List three examples of soluble fibers and three examples of insoluble fibers. Soluble fibers: 1. 2. 3. Insoluble fibers: 1. 2. 3. (Please go on to the next page). 18 21 19 11. For each day of your food diary, what was your limit for sodium and what was your total sodium for the day? Day 1 Limit: Total: Day 2 Limit: Total: Day 3 Limit: Total: 12. For each day of your food diary, what was your goal for iron and what was your total iron for the day? Day 1 Goal: Total: Day 2 Goal: Total: Day 3 Goal: Total: (Please go on to the next page.) 22 13. Based on your nutritional analysis, are you short on Vitamin A and/or C? Vitamin A: Vitamin C: 14. In your own words, what does a healthy eating pattern include? (Minimum 3 complete sentences) 15. Based on this information, list three specific and practical ways that you can improve your diet and rank them in order of importance. (You must write your answers in complete sentences) 1. 2. 3. 20 23 21 Lab 5: Stress Relief Part 1: Read “Managing Stress” on pages 62 & 63 of your textbook. The following is an excerpt from page 62 of your textbook. Use it to fully complete the chart below: “Become a problem solver. Make a list of the things that cause you stress. From your list, figure out which problems you can solve now, and which are beyond your control for the moment. From your list of problems that you can solve now, start with the little ones. Learn how to calmly look at a problem, think of possible solutions, and take action to solve the problem. Being able to solve small problems will give you confidence to tackle the big ones. And feeling confident that you can solve problems will go a long way to helping you feel less stressed.” List the things that cause you stress: Can you solve this problem now? Yes/No Possible solutions to the problem: 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. (Please go on to the next page.) Points: ____ /____ 24 Part 2: Read “What is Meditation?” on page 63 of your textbook. Use one of the following resources to try out meditation and/or yoga: 10 Minute Meditation for Stress: https://youtu.be/z6X5oEIg6Ak Yoga for Stress Relief: https://youtu.be/qiKJRoX_2uo Guided Meditation for Stress and Anxiety: https://youtu.be/v4o77EK9LBM Yoga to Heal Stress: https://youtu.be/tD_l3fDTFyg Afterwards, answer the following questions describing your experience: 1. Did you enjoy it? Why or why not? (Minimum 3 sentences) 2. Was it effective in lowering your stress level? Why or why not? (Minimum 3 sentences) 3. How likely are you to try it again or incorporate it into your life on a regular basis? (Minimum 2 sentences) 22 25 23 Lab 6: Sleep Log Part 1: Read the following article on sleep and mental health: Sleep and Mental Health - Harvard Health Publishing - Harvard Health www.health.harvard.edu/newsletter_article/sleep-and-mental-health Write a paragraph summarizing the article and share your own thoughts after reading it. (Minimum 4 complete sentences) (Please go on to the next page.) Points: ____ /____ 26 Part 2: Your sleep log will include a record of your sleep for five nights in a row and a summary of your sleeping habits. Your record of sleep will include: • Date • Total number of hours slept • The following questions answered in complete sentences: Go: How easily did you fall asleep last night? How long did it take to fall asleep? Up: How easily did you wake up? Did you go back to sleep or stay in bed for a while before you got up? If so, how long? Did you stay in bed longer than you had intended? Sleep: How well did you sleep? Do you remember waking up during the night? If so, how many times? Feel: How did you feel during the morning and the rest of the day? Were you tired or sleepy later in the day? Nap: List any nap times and how you felt afterward. Comments: Note anything you think influenced your sleep or how you felt in any way. Day 1 Date: Hours Slept: Go: Up: Sleep: Feel: Nap: Comments: (Please go on to the next page.) 24 27 25 Day 2 Date: Hours Slept: Go: Up: Sleep: Feel: Nap: Comments: Day 3 Date: Hours Slept: Go: Up: Sleep: Feel: Nap: Comments: (Please go on to the next page.) 28 Day 4 Date: Hours Slept: Go: Up: Sleep: Feel: Nap: Comments: Day 5 Date: Hours Slept: Go: Up: Sleep: Feel: Nap: Comments: (Please go on to the next page.) 26 29 27 Part 3: Summary Answer the following questions: 1. What was the shortest night’s sleep? (Minimum 1 complete sentence) 2. What was the longest night’s sleep? (Minimum 1 complete sentence) 3. What was the average night’s sleep? *Hint: Convert each night’s “Hours Slept” into minutes by multiplying the hours by 60. Add up the minutes slept from each night, and then divide by 5. Convert those minutes back into hours by dividing by 60. (Minimum 1 complete sentence) 4. Was this a normal week? (Minimum 2 complete sentences) 5. What factors lead to better sleep for me? (Minimum 3 complete sentences) 6. What changes can I make to maximize quality sleep time for myself? (Minimum 3 complete sentences) 30 Lab 7: Alcohol Part 1: 1. Make a trip to the virtual bar. Click on the following link to take you there. https://www.responsibility.org/drink-responsibly/bac-calculator/ 2. Scroll down on your screen and click “Next” on the disclaimer. This tool is used to show how alcohol affects your blood alcohol content (BAC) over time. 3. Enter your gender, weight, height, and age. 4. Use the virtual bar to recreate the following scenario: You are turning 21 and are going out to celebrate. Record in the following table what drinks you consume and the amount of time elapsed while drinking. Please note that you do not have to fill up every line – be accurate based on the behaviors of you and your real friends. Choose a drink, how long it takes you to drink it, and click “Drink.” Record each action in the table. Drink Number What did you drink? Amount of time elapsed 1 2 3 4 5 6 7 8 9 (Please go on to the next page.) Points: ____/____ 28 31 29 Part 2: Answer the following questions using the virtual bar, the chart below, and the following link: https://www.alcohol.org/effects/blood-alcohol-concentration/ The following BAC chart is taken from Virginia Tech Alcohol Abuse Prevention website. Subtract .01% for each 40 minutes of drinking. One drink = 1.25 oz. of 80 proof liquor, 12 oz. of beer, or 5 oz. of table wine. Men Approximate Blood Alcohol Percentage Drinks Body Weight in Pounds 100 120 140 160 180 200 220 240 0 .00 .00 .00 .00 .00 .00 .00 .00 Only Safe Driving Limit 0 .00 .00 .00 .00 .00 .00 .00 .00 Only Safe Driving Limit 1 .04 .03 .03 .02 .02 .02 .02 .02 Driving Skills Significantly Affected Possible Criminal Penalties 2 .08 .06 .05 .05 .04 .04 .03 .03 3 .11 .09 .08 .07 .06 .06 .05 .05 4 .15 .12 .11 .09 .08 .08 .07 .06 5 .19 .16 .13 .12 .11 .09 .09 .08 6 .23 .19 .16 .14 .13 .11 .10 .09 Legally Intoxicated Criminal Penalties 7 .26 .22 .19 .16 .15 .13 .12 .11 8 .30 .25 .21 .19 .17 .15 .14 .13 9 .34 .28 .24 .21 .19 .17 .15 .14 10 .38 .31 .27 .23 .21 .19 .17 .16 Death Possible 32 Women 90 100 120 140 160 180 200 220 240 0 .00 .00 .00 .00 .00 .00 .00 .00 .00 Only Safe Driving Limit 0 .00 .00 .00 .00 .00 .00 .00 .00 .00 Only Safe Driving Limit 1 .05 .05 .04 .03 .03 .03 .02 .02 .02 Driving Skills Significantly Affected Possible Criminal Penalties 2 .10 .09 .08 .07 .06 .05 .05 .04 .04 3 .15 .14 .11 .10 .09 .08 .07 .06 .06 4 .20 .18 .15 .13 .11 .10 .09 .08 .08 5 .25 .23 .19 .16 .14 .13 .11 .10 .09 6 .30 .27 .23 .19 .17 .15 .14 .12 .11 Legally Intoxicated Criminal Penalties 7 .35 .32 .27 .23 .20 .18 .16 .14 .13 8 .40 .36 .30 .26 .23 .20 .18 .17 .15 9 .45 .41 .34 .29 .26 .23 .20 .19 .17 10 .51 .45 .38 .32 .28 .25 .23 .21 .19 Death Possible 1. What is your peak BAC according to the virtual bar? (Minimum 1 complete sentence) 2. What is the legal BAC limit to drive in the U.S., and would you be able to safely drive yourself home? (Minimum 1 complete sentence) 3. What are the common symptoms and impairments at your hypothetical peak BAC? (Minimum 2 complete sentences) (Please go on to the next page.) 30 33 31 4. At what BAC is death possible for your gender and weight? (Minimum 1 complete sentence) (Please go on to the next page.) 34 Part 3: • Go to the following website: https://www.facesofdrunkdriving.com/ • Choose one of the four people featured: Chilli, Sean, Aaron, or Jade. Be sure to scroll down after you click on the person you choose to see their full story. • Write a paragraph (at least four sentences) explaining what happened: 32 35 33 Lab 8: Tobacco • After reading the section on tobacco in Chapter 7, label the following statements as FACT or MYTH. • Reference the section in the textbook where you found the answer and provide evidence with facts from the textbook. 1. E-cigarettes produce only water vapor. Fact or Myth: _________ Section: _________________________________________________________________ Evidence:________________________________________________________________ ________________________________________________________________________ ________________________________________________________________________ 2. There are no long-term effects from smoking E-cigarettes. Fact or Myth: _________ Section: _________________________________________________________________ Evidence:________________________________________________________________ ________________________________________________________________________ ________________________________________________________________________ 3. E-cigarettes help with smoking cessation. Fact or Myth: _________ Section: _________________________________________________________________ Evidence:________________________________________________________________ ________________________________________________________________________ ________________________________________________________________________ 4. There are regulations for what is put into e-cigarettes. Fact or Myth: _________ Section: _________________________________________________________________ Evidence:________________________________________________________________ ________________________________________________________________________ ________________________________________________________________________ Points: ____ /____ 36 5. There are immediate health benefits once you quit smoking. Fact or Myth: _________ Section: _________________________________________________________________ Evidence:________________________________________________________________ ________________________________________________________________________ ________________________________________________________________________ 6. Nicotine is responsible for most of the severe health consequences of tobacco use. Fact or Myth: _________ Section: _________________________________________________________________ Evidence:________________________________________________________________ ________________________________________________________________________ ________________________________________________________________________ 7. Thousands of nonsmokers die from exposure to secondhand smoke each year. Fact or Myth: _________ Section: _________________________________________________________________ Evidence:________________________________________________________________ … CPID 860337 HLTH 1531: Health and Wellness Lab Xanedu OriginalWorks Custom Book 2021−22 HLTH 1531: Health and Wellness Lab Custom Book THIS PRINT COURSEPACK AND ITS ELECTRONIC COUNTERPART (IF ANY) ARE INTENDED SOLELY FOR THE PERSONAL USE OF PURCHASER. ALL OTHER USE IS STRICTLY PROHIBITED. XanEdu™ publications may contain copyrighted materials of XanEdu, Inc. and/or its licensors. The original copyright holders retain sole ownership of their materials. Copyright permissions from third parties have been granted for materials for this publication only. Further reproduction and distribution of the materials contained herein is prohibited. WARNING: COPYRIGHT INFRINGEMENT IS AGAINST THE LAW AND WILL RESULT IN PROSECUTION TO THE FULLEST EXTENT OF THE LAW. THIS COURSE PACK CANNOT BE RESOLD, COPIED OR OTHERWISE REPRODUCED. XanEdu Publishing, Inc. does not exert editorial control over materials that are included in this course pack. The user hereby releases XanEdu Publishing, Inc. from any and all liability for any claims or damages, which result from any use or exposure to the materials of this course pack. HLTH 1531: Health and Wellness Lab Table of Contents “Health and Wellness” 1 Bibliography 73 i ii HEALTH AND WELLNESS LAB HLTH 1531 Laboratory Manual MIDDLE TENNESSEE STATE UNIVERSITY 1 HLTH 1531 Health and Wellness Lab MIDDLE TENNESSEE STATE UNIVERSITY 2 Copyright © 2021 by Bethany Wrye, Casie Higginbotham, Angela Todd, Olivia Claire Robinson, Macy Taylor, and Kristina McClanahan.. ISBN 13: 978-1-71149-449-4 All rights reserved. No part of this publication may be reproduced, stored in a retrieval system, or transmitted, in any form or by any means, electronic, mechanical, photocopying, recording, or otherwise, without the prior written permission of the copyright owner. 4750 Venture Drive, Suite 400 Ann Arbor, MI 48108 800-562-2147 www.xanedu.com 3 1 Table of Contents Lab 1: Values Clarification ............................................................................................................................. 3 Part 1: ........................................................................................................................................................ 3 Part 2: ........................................................................................................................................................ 4 Part 3: ........................................................................................................................................................ 5 Lab 2: Heart Rate and Cardiovascular Health ............................................................................................... 6 Part 1: ........................................................................................................................................................ 6 Part 2: ........................................................................................................................................................ 7 Part 3: ........................................................................................................................................................ 8 Lab 3: Food Journal and Nutrition Analysis ................................................................................................ 10 Lab 4: Dietary Improvement Plan ............................................................................................................... 16 Lab 5: Stress Relief ...................................................................................................................................... 21 Part 1: ...................................................................................................................................................... 21 Part 2: ...................................................................................................................................................... 22 Lab 6: Sleep Log .......................................................................................................................................... 23 Part 1: ...................................................................................................................................................... 23 Part 2: ...................................................................................................................................................... 24 Part 3: ...................................................................................................................................................... 27 Lab 7: Alcohol .............................................................................................................................................. 28 Part 1: ...................................................................................................................................................... 28 Part 2: ...................................................................................................................................................... 29 Part 3: ...................................................................................................................................................... 32 Lab 8: Tobacco ............................................................................................................................................ 33 Lab 9: Relationships .................................................................................................................................... 37 Part 1: ...................................................................................................................................................... 37 Part 2: ...................................................................................................................................................... 38 Lab 10: Cost of a Baby ................................................................................................................................. 39 Lab 11: Condom Training and Contraceptives ............................................................................................ 41 Part 1: ...................................................................................................................................................... 41 Part 2: ...................................................................................................................................................... 42 Part 3: ...................................................................................................................................................... 43 Behavior Change Project ............................................................................................................................. 46 4 2 BC1 .............................................................................................................................................................. 47 BC2 .............................................................................................................................................................. 50 BC3 .............................................................................................................................................................. 55 Part 1: ...................................................................................................................................................... 55 Part 2: ...................................................................................................................................................... 58 BC4 .............................................................................................................................................................. 59 BC5 .............................................................................................................................................................. 67 5 3 Lab 1: Values Clarification Part 1: Describe a typical day in your life, beginning when you wake up in the morning and ending when you go to bed at night. Be descriptive and fill in each box. For example: Morning – Woke up at 8:00am, ate two eggs for breakfast, etc. You are only describing one day. There are six boxes per section of the day so that you have room to list each individual activity in which you engage. Morning Mid-day Evening (Please go on to the next page.) Points: ____ /____ 6 Part 2: List three current main goals that you have in your life, three goals that you would like to have accomplished in the next five years, and three goals that you would like to have accomplished in the next ten years. Fill in all nine boxes. Main Goals 5 Years 10 Years 1. 1. 1. 2. 2. 2. 3. 3. 3. (Please go on to the next page.) 4 7 5 Part 3: Review your typical day and compare it to your life goals. Answer each of the following questions: 1. What daily activities of yours are helping you reach your goals? (Minimum 2 sentences) 2. How much time are you dedicating to these activities? (Minimum 2 sentences) 3. Which activities are detrimental to you in reaching your goals? (Minimum 2 sentences) 4. How could you more effectively and productively use your time in a manner consistent with your stated life goals? (Minimum 3 sentences) 8 Lab 2: Heart Rate and Cardiovascular Health This lab has three parts: 1. Determine your resting heart rate 2. Compute your target heart rate range 3. Estimate your peak aerobic capacity after taking the Rockport One-Mile Walk Test Part 1: Determine Your Resting Heart Rate • Take your pulse first thing in the morning before engaging in any activity. Because the resting heart rate is a representation of the least number of beats required to sustain the body, taking your pulse upon waking is the best time to get an accurate reading. • Place the index and middle fingers on either side of the neck to find the carotid pulse, or on the inside of the wrist to find the radial pulse. Do not use your thumb to take your pulse because the thumb has a pulse of its own which can make an accurate reading difficult. • Count the beats for one minute using a clock or stopwatch. • Record the number of beats that you count as your resting heart rate: • Resting Heart Rate (RHR): _______________ bpm (beats per minute) (Please go on to the next page.) Points: ____/____ 6 9 7 Part 2: Target Heart Rate Calculations: Fill in all the highlighted areas. Enter your resting heart rate from part one. Resting Heart Rate (RHR) = _________ bpm 220 – your age = Maximum Heart Rate (MHR) 220 - _________ = _________ Age MHR MHR – RHR = Heart Rate Max Reserve _________ - _________ = _________ MHR RHR HRmax Reserve Lower end of target heart rate range (_________ x .60 ) + _________ = _________ HRmax Reserve RHR Low end Upper end of target heart rate range (_________ x .80 ) + _________= ___________ HRmax Reserve RHR High end Your Target Heart Rate Range ______ to ______ Low End High End (Please go on to the next page.) 10 Part 3: Rockport 1-mile Walk Test • Download the “Map My Run by Under Armour” app on your cellphone. • Create an account. • Wear appropriate walking shoes and clothes. • Walk one mile using the app. Make sure you have chosen the activity “walk”. • Walk as briskly as you can for one mile. Remember, this is a walking test, not a running test. • Make sure to end the workout on the app as soon as you finish walking one mile and record the time to the nearest second. This is important, as time is one of the factors in the formula for estimating peak aerobic performance. • Take your pulse immediately after finishing the walk. Take your pulse for one minute just as you did in Part 1. You will use this below in your calculations. Once finished with the above instructions, go to “View Analysis” on the app, and take a screenshot. Upload this screenshot to the Dropbox as part of your grade for this assignment. Complete the calculation below. Fill in and complete the formula for estimating peak aerobic capacity. 132.853 – (0.0769 x_____) – (0.3877 x______) + (6.3150 x______) – (3.2649 x______) – (0.1565 _____) Weight Age Sex T1 Hrpeak TOTAL:__________________________ Where: W = body weight in pounds A = age in years S = sex: 0 = female, 1 = male T1 = time for the 1-mile walk expressed as minutes and hundredths of a minute (divide seconds by 60, EX. 17 minutes and 15 seconds = 17.25 minutes) Hrpeak = peak heart rate in beats per minute at the end of the mile (Please go on to the next page.) 8 11 9 RATING: Circle or highlight your rating for peak aerobic capacity Men Women_____ Excellent >52.1 >44.2 Good 52.0-47.4 44.1-39.4 Average 47.3-42.6 39.3-36.2 Poor <42.5 <36.1 Answer the following questions: 1. Are you surprised by your rating? Explain why or why not. (Minimum 2 sentences) 2. What factors/personal behaviors do you think contributed to your rating? (Minimum 2 sentences) MTSU HEALTH COACHING FOR STUDENTS: https://mtsu.edu/healthpro/health-coach.php 12 Lab 3: Food Journal and Nutrition Analysis 1. Download the free app “My Fitness Pal” onto your phone, tablet, or other device. 2. Enter your information as prompted to create an account. 3. Use the Food Diary feature to keep track of everything you eat and drink for three days. At least one of these days should be over the weekend as eating habits tend to differ greatly from weekday to weekend. *Note: It is MUCH easier to log your foods when you eat them rather than trying to remember everything you ate at the end of the day/week. (Please go on to the next page.) Points: ____/____ 10 13 11 4. For logging foods, use the search feature to locate each item you have eaten. You can even scan barcodes on food items to make things easier. a. After choosing the item you ate, specify the serving size and number of servings you ate. (Please go on to the next page.) 14 5. Choose the check mark at the top right when you are done to see your food journal. Nutrition information for the foods you ate will appear automatically. 6. For more accurate results, make sure you also complete the “Exercise Diary” feature. (Please go on to the next page.) 12 15 13 7. After you have entered your food intake for all three days, click on “Complete Diary” at the bottom of each day, and then click on the “Nutrition” feature for a breakdown of your nutrient intake. You can view calories, nutrients, and macros. (Please go on to the next page.) 16 8. In order to print out your results for submission, you will need to log into your account from a desk top or laptop computer. a. Go to www.myfitnesspal.com and click “Log in.” b. Type in your log in information and submit it. c. Click on the “Food” tab at the top of the screen in blue. d. In the “Your food diary for:” section, choose one of the dates for which you recorded your food intake. Scroll to the bottom of the page and click on “View Full Report (Printable)” (Please go on to the next page.) 14 17 15 e. Type “Ctrl-P” to print the report. f. If all 3 days you recorded are continuous, you may print all of them together in one report. Simply adjust the date range at the top of the printable report screen to reflect all 3 days and choose “Change Report.” Then print this report to a PDF file on your computer. g. Upload the PDF file to the Dropbox. 18 Lab 4: Dietary Improvement Plan Using the nutrition section on the “My Fitness Pal” app from Lab 3, your printout from Lab 3, and your textbook, answer the following questions for each day of your food log. 1. What was your calorie goal and how many calories did you consume? Day 1: Day 2: Day 3: 2. What percentage of your diet is from carbohydrates? Day 1: Day 2: Day 3: 3. In your own words, what is the difference between a simple carbohydrate and a complex carbohydrate? (Minimum 2 complete sentences) 4. What percentage of your diet is from fat? Day 1: Day 2: Day 3: 5. Which type of fats are considered to be “good fats?” List three examples: 1. 2. 3. (Please go on to the next page.) Points: ___/___ 16 19 17 6. Which type of fats are considered to be “bad fats?” List three examples: 1. 2. 3. 7. For each day of your food diary, what percentage of your diet is from protein? Day 1: Day 2: Day 3: 8. For each day of your food diary, what was your goal for calcium and what was your total calcium for the day? Day 1 Goal: Total: Day 2 Goal: Total: Day 3 Goal: Total: (Please go on to the next page.) 20 9. For each day of your food diary, what was your goal for fiber and what was your total fiber for the day? Day 1 Goal: Total: Day 2 Goal: Total: Day 3 Goal: Total: 10. List three examples of soluble fibers and three examples of insoluble fibers. Soluble fibers: 1. 2. 3. Insoluble fibers: 1. 2. 3. (Please go on to the next page). 18 21 19 11. For each day of your food diary, what was your limit for sodium and what was your total sodium for the day? Day 1 Limit: Total: Day 2 Limit: Total: Day 3 Limit: Total: 12. For each day of your food diary, what was your goal for iron and what was your total iron for the day? Day 1 Goal: Total: Day 2 Goal: Total: Day 3 Goal: Total: (Please go on to the next page.) 22 13. Based on your nutritional analysis, are you short on Vitamin A and/or C? Vitamin A: Vitamin C: 14. In your own words, what does a healthy eating pattern include? (Minimum 3 complete sentences) 15. Based on this information, list three specific and practical ways that you can improve your diet and rank them in order of importance. (You must write your answers in complete sentences) 1. 2. 3. 20 23 21 Lab 5: Stress Relief Part 1: Read “Managing Stress” on pages 62 & 63 of your textbook. The following is an excerpt from page 62 of your textbook. Use it to fully complete the chart below: “Become a problem solver. Make a list of the things that cause you stress. From your list, figure out which problems you can solve now, and which are beyond your control for the moment. From your list of problems that you can solve now, start with the little ones. Learn how to calmly look at a problem, think of possible solutions, and take action to solve the problem. Being able to solve small problems will give you confidence to tackle the big ones. And feeling confident that you can solve problems will go a long way to helping you feel less stressed.” List the things that cause you stress: Can you solve this problem now? Yes/No Possible solutions to the problem: 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. (Please go on to the next page.) Points: ____ /____ 24 Part 2: Read “What is Meditation?” on page 63 of your textbook. Use one of the following resources to try out meditation and/or yoga: 10 Minute Meditation for Stress: https://youtu.be/z6X5oEIg6Ak Yoga for Stress Relief: https://youtu.be/qiKJRoX_2uo Guided Meditation for Stress and Anxiety: https://youtu.be/v4o77EK9LBM Yoga to Heal Stress: https://youtu.be/tD_l3fDTFyg Afterwards, answer the following questions describing your experience: 1. Did you enjoy it? Why or why not? (Minimum 3 sentences) 2. Was it effective in lowering your stress level? Why or why not? (Minimum 3 sentences) 3. How likely are you to try it again or incorporate it into your life on a regular basis? (Minimum 2 sentences) 22 25 23 Lab 6: Sleep Log Part 1: Read the following article on sleep and mental health: Sleep and Mental Health - Harvard Health Publishing - Harvard Health www.health.harvard.edu/newsletter_article/sleep-and-mental-health Write a paragraph summarizing the article and share your own thoughts after reading it. (Minimum 4 complete sentences) (Please go on to the next page.) Points: ____ /____ 26 Part 2: Your sleep log will include a record of your sleep for five nights in a row and a summary of your sleeping habits. Your record of sleep will include: • Date • Total number of hours slept • The following questions answered in complete sentences: Go: How easily did you fall asleep last night? How long did it take to fall asleep? Up: How easily did you wake up? Did you go back to sleep or stay in bed for a while before you got up? If so, how long? Did you stay in bed longer than you had intended? Sleep: How well did you sleep? Do you remember waking up during the night? If so, how many times? Feel: How did you feel during the morning and the rest of the day? Were you tired or sleepy later in the day? Nap: List any nap times and how you felt afterward. Comments: Note anything you think influenced your sleep or how you felt in any way. Day 1 Date: Hours Slept: Go: Up: Sleep: Feel: Nap: Comments: (Please go on to the next page.) 24 27 25 Day 2 Date: Hours Slept: Go: Up: Sleep: Feel: Nap: Comments: Day 3 Date: Hours Slept: Go: Up: Sleep: Feel: Nap: Comments: (Please go on to the next page.) 28 Day 4 Date: Hours Slept: Go: Up: Sleep: Feel: Nap: Comments: Day 5 Date: Hours Slept: Go: Up: Sleep: Feel: Nap: Comments: (Please go on to the next page.) 26 29 27 Part 3: Summary Answer the following questions: 1. What was the shortest night’s sleep? (Minimum 1 complete sentence) 2. What was the longest night’s sleep? (Minimum 1 complete sentence) 3. What was the average night’s sleep? *Hint: Convert each night’s “Hours Slept” into minutes by multiplying the hours by 60. Add up the minutes slept from each night, and then divide by 5. Convert those minutes back into hours by dividing by 60. (Minimum 1 complete sentence) 4. Was this a normal week? (Minimum 2 complete sentences) 5. What factors lead to better sleep for me? (Minimum 3 complete sentences) 6. What changes can I make to maximize quality sleep time for myself? (Minimum 3 complete sentences) 30 Lab 7: Alcohol Part 1: 1. Make a trip to the virtual bar. Click on the following link to take you there. https://www.responsibility.org/drink-responsibly/bac-calculator/ 2. Scroll down on your screen and click “Next” on the disclaimer. This tool is used to show how alcohol affects your blood alcohol content (BAC) over time. 3. Enter your gender, weight, height, and age. 4. Use the virtual bar to recreate the following scenario: You are turning 21 and are going out to celebrate. Record in the following table what drinks you consume and the amount of time elapsed while drinking. Please note that you do not have to fill up every line – be accurate based on the behaviors of you and your real friends. Choose a drink, how long it takes you to drink it, and click “Drink.” Record each action in the table. Drink Number What did you drink? Amount of time elapsed 1 2 3 4 5 6 7 8 9 (Please go on to the next page.) Points: ____/____ 28 31 29 Part 2: Answer the following questions using the virtual bar, the chart below, and the following link: https://www.alcohol.org/effects/blood-alcohol-concentration/ The following BAC chart is taken from Virginia Tech Alcohol Abuse Prevention website. Subtract .01% for each 40 minutes of drinking. One drink = 1.25 oz. of 80 proof liquor, 12 oz. of beer, or 5 oz. of table wine. Men Approximate Blood Alcohol Percentage Drinks Body Weight in Pounds 100 120 140 160 180 200 220 240 0 .00 .00 .00 .00 .00 .00 .00 .00 Only Safe Driving Limit 0 .00 .00 .00 .00 .00 .00 .00 .00 Only Safe Driving Limit 1 .04 .03 .03 .02 .02 .02 .02 .02 Driving Skills Significantly Affected Possible Criminal Penalties 2 .08 .06 .05 .05 .04 .04 .03 .03 3 .11 .09 .08 .07 .06 .06 .05 .05 4 .15 .12 .11 .09 .08 .08 .07 .06 5 .19 .16 .13 .12 .11 .09 .09 .08 6 .23 .19 .16 .14 .13 .11 .10 .09 Legally Intoxicated Criminal Penalties 7 .26 .22 .19 .16 .15 .13 .12 .11 8 .30 .25 .21 .19 .17 .15 .14 .13 9 .34 .28 .24 .21 .19 .17 .15 .14 10 .38 .31 .27 .23 .21 .19 .17 .16 Death Possible 32 Women 90 100 120 140 160 180 200 220 240 0 .00 .00 .00 .00 .00 .00 .00 .00 .00 Only Safe Driving Limit 0 .00 .00 .00 .00 .00 .00 .00 .00 .00 Only Safe Driving Limit 1 .05 .05 .04 .03 .03 .03 .02 .02 .02 Driving Skills Significantly Affected Possible Criminal Penalties 2 .10 .09 .08 .07 .06 .05 .05 .04 .04 3 .15 .14 .11 .10 .09 .08 .07 .06 .06 4 .20 .18 .15 .13 .11 .10 .09 .08 .08 5 .25 .23 .19 .16 .14 .13 .11 .10 .09 6 .30 .27 .23 .19 .17 .15 .14 .12 .11 Legally Intoxicated Criminal Penalties 7 .35 .32 .27 .23 .20 .18 .16 .14 .13 8 .40 .36 .30 .26 .23 .20 .18 .17 .15 9 .45 .41 .34 .29 .26 .23 .20 .19 .17 10 .51 .45 .38 .32 .28 .25 .23 .21 .19 Death Possible 1. What is your peak BAC according to the virtual bar? (Minimum 1 complete sentence) 2. What is the legal BAC limit to drive in the U.S., and would you be able to safely drive yourself home? (Minimum 1 complete sentence) 3. What are the common symptoms and impairments at your hypothetical peak BAC? (Minimum 2 complete sentences) (Please go on to the next page.) 30 33 31 4. At what BAC is death possible for your gender and weight? (Minimum 1 complete sentence) (Please go on to the next page.) 34 Part 3: • Go to the following website: https://www.facesofdrunkdriving.com/ • Choose one of the four people featured: Chilli, Sean, Aaron, or Jade. Be sure to scroll down after you click on the person you choose to see their full story. • Write a paragraph (at least four sentences) explaining what happened: 32 35 33 Lab 8: Tobacco • After reading the section on tobacco in Chapter 7, label the following statements as FACT or MYTH. • Reference the section in the textbook where you found the answer and provide evidence with facts from the textbook. 1. E-cigarettes produce only water vapor. Fact or Myth: _________ Section: _________________________________________________________________ Evidence:________________________________________________________________ ________________________________________________________________________ ________________________________________________________________________ 2. There are no long-term effects from smoking E-cigarettes. Fact or Myth: _________ Section: _________________________________________________________________ Evidence:________________________________________________________________ ________________________________________________________________________ ________________________________________________________________________ 3. E-cigarettes help with smoking cessation. Fact or Myth: _________ Section: _________________________________________________________________ Evidence:________________________________________________________________ ________________________________________________________________________ ________________________________________________________________________ 4. There are regulations for what is put into e-cigarettes. Fact or Myth: _________ Section: _________________________________________________________________ Evidence:________________________________________________________________ ________________________________________________________________________ ________________________________________________________________________ Points: ____ /____ 36 5. There are immediate health benefits once you quit smoking. Fact or Myth: _________ Section: _________________________________________________________________ Evidence:________________________________________________________________ ________________________________________________________________________ ________________________________________________________________________ 6. Nicotine is responsible for most of the severe health consequences of tobacco use. Fact or Myth: _________ Section: _________________________________________________________________ Evidence:________________________________________________________________ ________________________________________________________________________ ________________________________________________________________________ 7. Thousands of nonsmokers die from exposure to secondhand smoke each year. Fact or Myth: _________ Section: _________________________________________________________________ Evidence:________________________________________________________________ … CPID 860337 HLTH 1531: Health and Wellness Lab Xanedu OriginalWorks Custom Book 2021−22 HLTH 1531: Health and Wellness Lab Custom Book THIS PRINT COURSEPACK AND ITS ELECTRONIC COUNTERPART (IF ANY) ARE INTENDED SOLELY FOR THE PERSONAL USE OF PURCHASER. ALL OTHER USE IS STRICTLY PROHIBITED. XanEdu™ publications may contain copyrighted materials of XanEdu, Inc. and/or its licensors. The original copyright holders retain sole ownership of their materials. Copyright permissions from third parties have been granted for materials for this publication only. Further reproduction and distribution of the materials contained herein is prohibited. WARNING: COPYRIGHT INFRINGEMENT IS AGAINST THE LAW AND WILL RESULT IN PROSECUTION TO THE FULLEST EXTENT OF THE LAW. THIS COURSE PACK CANNOT BE RESOLD, COPIED OR OTHERWISE REPRODUCED. XanEdu Publishing, Inc. does not exert editorial control over materials that are included in this course pack. The user hereby releases XanEdu Publishing, Inc. from any and all liability for any claims or damages, which result from any use or exposure to the materials of this course pack. HLTH 1531: Health and Wellness Lab Table of Contents “Health and Wellness” 1 Bibliography 73 i ii HEALTH AND WELLNESS LAB HLTH 1531 Laboratory Manual MIDDLE TENNESSEE STATE UNIVERSITY 1 HLTH 1531 Health and Wellness Lab MIDDLE TENNESSEE STATE UNIVERSITY 2 Copyright © 2021 by Bethany Wrye, Casie Higginbotham, Angela Todd, Olivia Claire Robinson, Macy Taylor, and Kristina McClanahan.. ISBN 13: 978-1-71149-449-4 All rights reserved. No part of this publication may be reproduced, stored in a retrieval system, or transmitted, in any form or by any means, electronic, mechanical, photocopying, recording, or otherwise, without the prior written permission of the copyright owner. 4750 Venture Drive, Suite 400 Ann Arbor, MI 48108 800-562-2147 www.xanedu.com 3 1 Table of Contents Lab 1: Values Clarification ............................................................................................................................. 3 Part 1: ........................................................................................................................................................ 3 Part 2: ........................................................................................................................................................ 4 Part 3: ........................................................................................................................................................ 5 Lab 2: Heart Rate and Cardiovascular Health ............................................................................................... 6 Part 1: ........................................................................................................................................................ 6 Part 2: ........................................................................................................................................................ 7 Part 3: ........................................................................................................................................................ 8 Lab 3: Food Journal and Nutrition Analysis ................................................................................................ 10 Lab 4: Dietary Improvement Plan ............................................................................................................... 16 Lab 5: Stress Relief ...................................................................................................................................... 21 Part 1: ...................................................................................................................................................... 21 Part 2: ...................................................................................................................................................... 22 Lab 6: Sleep Log .......................................................................................................................................... 23 Part 1: ...................................................................................................................................................... 23 Part 2: ...................................................................................................................................................... 24 Part 3: ...................................................................................................................................................... 27 Lab 7: Alcohol .............................................................................................................................................. 28 Part 1: ...................................................................................................................................................... 28 Part 2: ...................................................................................................................................................... 29 Part 3: ...................................................................................................................................................... 32 Lab 8: Tobacco ............................................................................................................................................ 33 Lab 9: Relationships .................................................................................................................................... 37 Part 1: ...................................................................................................................................................... 37 Part 2: ...................................................................................................................................................... 38 Lab 10: Cost of a Baby ................................................................................................................................. 39 Lab 11: Condom Training and Contraceptives ............................................................................................ 41 Part 1: ...................................................................................................................................................... 41 Part 2: ...................................................................................................................................................... 42 Part 3: ...................................................................................................................................................... 43 Behavior Change Project ............................................................................................................................. 46 4 2 BC1 .............................................................................................................................................................. 47 BC2 .............................................................................................................................................................. 50 BC3 .............................................................................................................................................................. 55 Part 1: ...................................................................................................................................................... 55 Part 2: ...................................................................................................................................................... 58 BC4 .............................................................................................................................................................. 59 BC5 .............................................................................................................................................................. 67 5 3 Lab 1: Values Clarification Part 1: Describe a typical day in your life, beginning when you wake up in the morning and ending when you go to bed at night. Be descriptive and fill in each box. For example: Morning – Woke up at 8:00am, ate two eggs for breakfast, etc. You are only describing one day. There are six boxes per section of the day so that you have room to list each individual activity in which you engage. Morning Mid-day Evening (Please go on to the next page.) Points: ____ /____ 6 Part 2: List three current main goals that you have in your life, three goals that you would like to have accomplished in the next five years, and three goals that you would like to have accomplished in the next ten years. Fill in all nine boxes. Main Goals 5 Years 10 Years 1. 1. 1. 2. 2. 2. 3. 3. 3. (Please go on to the next page.) 4 7 5 Part 3: Review your typical day and compare it to your life goals. Answer each of the following questions: 1. What daily activities of yours are helping you reach your goals? (Minimum 2 sentences) 2. How much time are you dedicating to these activities? (Minimum 2 sentences) 3. Which activities are detrimental to you in reaching your goals? (Minimum 2 sentences) 4. How could you more effectively and productively use your time in a manner consistent with your stated life goals? (Minimum 3 sentences) 8 Lab 2: Heart Rate and Cardiovascular Health This lab has three parts: 1. Determine your resting heart rate 2. Compute your target heart rate range 3. Estimate your peak aerobic capacity after taking the Rockport One-Mile Walk Test Part 1: Determine Your Resting Heart Rate • Take your pulse first thing in the morning before engaging in any activity. Because the resting heart rate is a representation of the least number of beats required to sustain the body, taking your pulse upon waking is the best time to get an accurate reading. • Place the index and middle fingers on either side of the neck to find the carotid pulse, or on the inside of the wrist to find the radial pulse. Do not use your thumb to take your pulse because the thumb has a pulse of its own which can make an accurate reading difficult. • Count the beats for one minute using a clock or stopwatch. • Record the number of beats that you count as your resting heart rate: • Resting Heart Rate (RHR): _______________ bpm (beats per minute) (Please go on to the next page.) Points: ____/____ 6 9 7 Part 2: Target Heart Rate Calculations: Fill in all the highlighted areas. Enter your resting heart rate from part one. Resting Heart Rate (RHR) = _________ bpm 220 – your age = Maximum Heart Rate (MHR) 220 - _________ = _________ Age MHR MHR – RHR = Heart Rate Max Reserve _________ - _________ = _________ MHR RHR HRmax Reserve Lower end of target heart rate range (_________ x .60 ) + _________ = _________ HRmax Reserve RHR Low end Upper end of target heart rate range (_________ x .80 ) + _________= ___________ HRmax Reserve RHR High end Your Target Heart Rate Range ______ to ______ Low End High End (Please go on to the next page.) 10 Part 3: Rockport 1-mile Walk Test • Download the “Map My Run by Under Armour” app on your cellphone. • Create an account. • Wear appropriate walking shoes and clothes. • Walk one mile using the app. Make sure you have chosen the activity “walk”. • Walk as briskly as you can for one mile. Remember, this is a walking test, not a running test. • Make sure to end the workout on the app as soon as you finish walking one mile and record the time to the nearest second. This is important, as time is one of the factors in the formula for estimating peak aerobic performance. • Take your pulse immediately after finishing the walk. Take your pulse for one minute just as you did in Part 1. You will use this below in your calculations. Once finished with the above instructions, go to “View Analysis” on the app, and take a screenshot. Upload this screenshot to the Dropbox as part of your grade for this assignment. Complete the calculation below. Fill in and complete the formula for estimating peak aerobic capacity. 132.853 – (0.0769 x_____) – (0.3877 x______) + (6.3150 x______) – (3.2649 x______) – (0.1565 _____) Weight Age Sex T1 Hrpeak TOTAL:__________________________ Where: W = body weight in pounds A = age in years S = sex: 0 = female, 1 = male T1 = time for the 1-mile walk expressed as minutes and hundredths of a minute (divide seconds by 60, EX. 17 minutes and 15 seconds = 17.25 minutes) Hrpeak = peak heart rate in beats per minute at the end of the mile (Please go on to the next page.) 8 11 9 RATING: Circle or highlight your rating for peak aerobic capacity Men Women_____ Excellent >52.1 >44.2 Good 52.0-47.4 44.1-39.4 Average 47.3-42.6 39.3-36.2 Poor <42.5 <36.1 Answer the following questions: 1. Are you surprised by your rating? Explain why or why not. (Minimum 2 sentences) 2. What factors/personal behaviors do you think contributed to your rating? (Minimum 2 sentences) MTSU HEALTH COACHING FOR STUDENTS: https://mtsu.edu/healthpro/health-coach.php 12 Lab 3: Food Journal and Nutrition Analysis 1. Download the free app “My Fitness Pal” onto your phone, tablet, or other device. 2. Enter your information as prompted to create an account. 3. Use the Food Diary feature to keep track of everything you eat and drink for three days. At least one of these days should be over the weekend as eating habits tend to differ greatly from weekday to weekend. *Note: It is MUCH easier to log your foods when you eat them rather than trying to remember everything you ate at the end of the day/week. (Please go on to the next page.) Points: ____/____ 10 13 11 4. For logging foods, use the search feature to locate each item you have eaten. You can even scan barcodes on food items to make things easier. a. After choosing the item you ate, specify the serving size and number of servings you ate. (Please go on to the next page.) 14 5. Choose the check mark at the top right when you are done to see your food journal. Nutrition information for the foods you ate will appear automatically. 6. For more accurate results, make sure you also complete the “Exercise Diary” feature. (Please go on to the next page.) 12 15 13 7. After you have entered your food intake for all three days, click on “Complete Diary” at the bottom of each day, and then click on the “Nutrition” feature for a breakdown of your nutrient intake. You can view calories, nutrients, and macros. (Please go on to the next page.) 16 8. In order to print out your results for submission, you will need to log into your account from a desk top or laptop computer. a. Go to www.myfitnesspal.com and click “Log in.” b. Type in your log in information and submit it. c. Click on the “Food” tab at the top of the screen in blue. d. In the “Your food diary for:” section, choose one of the dates for which you recorded your food intake. Scroll to the bottom of the page and click on “View Full Report (Printable)” (Please go on to the next page.) 14 17 15 e. Type “Ctrl-P” to print the report. f. If all 3 days you recorded are continuous, you may print all of them together in one report. Simply adjust the date range at the top of the printable report screen to reflect all 3 days and choose “Change Report.” Then print this report to a PDF file on your computer. g. Upload the PDF file to the Dropbox. 18 Lab 4: Dietary Improvement Plan Using the nutrition section on the “My Fitness Pal” app from Lab 3, your printout from Lab 3, and your textbook, answer the following questions for each day of your food log. 1. What was your calorie goal and how many calories did you consume? Day 1: Day 2: Day 3: 2. What percentage of your diet is from carbohydrates? Day 1: Day 2: Day 3: 3. In your own words, what is the difference between a simple carbohydrate and a complex carbohydrate? (Minimum 2 complete sentences) 4. What percentage of your diet is from fat? Day 1: Day 2: Day 3: 5. Which type of fats are considered to be “good fats?” List three examples: 1. 2. 3. (Please go on to the next page.) Points: ___/___ 16 19 17 6. Which type of fats are considered to be “bad fats?” List three examples: 1. 2. 3. 7. For each day of your food diary, what percentage of your diet is from protein? Day 1: Day 2: Day 3: 8. For each day of your food diary, what was your goal for calcium and what was your total calcium for the day? Day 1 Goal: Total: Day 2 Goal: Total: Day 3 Goal: Total: (Please go on to the next page.) 20 9. For each day of your food diary, what was your goal for fiber and what was your total fiber for the day? Day 1 Goal: Total: Day 2 Goal: Total: Day 3 Goal: Total: 10. List three examples of soluble fibers and three examples of insoluble fibers. Soluble fibers: 1. 2. 3. Insoluble fibers: 1. 2. 3. (Please go on to the next page). 18 21 19 11. For each day of your food diary, what was your limit for sodium and what was your total sodium for the day? Day 1 Limit: Total: Day 2 Limit: Total: Day 3 Limit: Total: 12. For each day of your food diary, what was your goal for iron and what was your total iron for the day? Day 1 Goal: Total: Day 2 Goal: Total: Day 3 Goal: Total: (Please go on to the next page.) 22 13. Based on your nutritional analysis, are you short on Vitamin A and/or C? Vitamin A: Vitamin C: 14. In your own words, what does a healthy eating pattern include? (Minimum 3 complete sentences) 15. Based on this information, list three specific and practical ways that you can improve your diet and rank them in order of importance. (You must write your answers in complete sentences) 1. 2. 3. 20 23 21 Lab 5: Stress Relief Part 1: Read “Managing Stress” on pages 62 & 63 of your textbook. The following is an excerpt from page 62 of your textbook. Use it to fully complete the chart below: “Become a problem solver. Make a list of the things that cause you stress. From your list, figure out which problems you can solve now, and which are beyond your control for the moment. From your list of problems that you can solve now, start with the little ones. Learn how to calmly look at a problem, think of possible solutions, and take action to solve the problem. Being able to solve small problems will give you confidence to tackle the big ones. And feeling confident that you can solve problems will go a long way to helping you feel less stressed.” List the things that cause you stress: Can you solve this problem now? Yes/No Possible solutions to the problem: 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. (Please go on to the next page.) Points: ____ /____ 24 Part 2: Read “What is Meditation?” on page 63 of your textbook. Use one of the following resources to try out meditation and/or yoga: 10 Minute Meditation for Stress: https://youtu.be/z6X5oEIg6Ak Yoga for Stress Relief: https://youtu.be/qiKJRoX_2uo Guided Meditation for Stress and Anxiety: https://youtu.be/v4o77EK9LBM Yoga to Heal Stress: https://youtu.be/tD_l3fDTFyg Afterwards, answer the following questions describing your experience: 1. Did you enjoy it? Why or why not? (Minimum 3 sentences) 2. Was it effective in lowering your stress level? Why or why not? (Minimum 3 sentences) 3. How likely are you to try it again or incorporate it into your life on a regular basis? (Minimum 2 sentences) 22 25 23 Lab 6: Sleep Log Part 1: Read the following article on sleep and mental health: Sleep and Mental Health - Harvard Health Publishing - Harvard Health www.health.harvard.edu/newsletter_article/sleep-and-mental-health Write a paragraph summarizing the article and share your own thoughts after reading it. (Minimum 4 complete sentences) (Please go on to the next page.) Points: ____ /____ 26 Part 2: Your sleep log will include a record of your sleep for five nights in a row and a summary of your sleeping habits. Your record of sleep will include: • Date • Total number of hours slept • The following questions answered in complete sentences: Go: How easily did you fall asleep last night? How long did it take to fall asleep? Up: How easily did you wake up? Did you go back to sleep or stay in bed for a while before you got up? If so, how long? Did you stay in bed longer than you had intended? Sleep: How well did you sleep? Do you remember waking up during the night? If so, how many times? Feel: How did you feel during the morning and the rest of the day? Were you tired or sleepy later in the day? Nap: List any nap times and how you felt afterward. Comments: Note anything you think influenced your sleep or how you felt in any way. Day 1 Date: Hours Slept: Go: Up: Sleep: Feel: Nap: Comments: (Please go on to the next page.) 24 27 25 Day 2 Date: Hours Slept: Go: Up: Sleep: Feel: Nap: Comments: Day 3 Date: Hours Slept: Go: Up: Sleep: Feel: Nap: Comments: (Please go on to the next page.) 28 Day 4 Date: Hours Slept: Go: Up: Sleep: Feel: Nap: Comments: Day 5 Date: Hours Slept: Go: Up: Sleep: Feel: Nap: Comments: (Please go on to the next page.) 26 29 27 Part 3: Summary Answer the following questions: 1. What was the shortest night’s sleep? (Minimum 1 complete sentence) 2. What was the longest night’s sleep? (Minimum 1 complete sentence) 3. What was the average night’s sleep? *Hint: Convert each night’s “Hours Slept” into minutes by multiplying the hours by 60. Add up the minutes slept from each night, and then divide by 5. Convert those minutes back into hours by dividing by 60. (Minimum 1 complete sentence) 4. Was this a normal week? (Minimum 2 complete sentences) 5. What factors lead to better sleep for me? (Minimum 3 complete sentences) 6. What changes can I make to maximize quality sleep time for myself? (Minimum 3 complete sentences) 30 Lab 7: Alcohol Part 1: 1. Make a trip to the virtual bar. Click on the following link to take you there. https://www.responsibility.org/drink-responsibly/bac-calculator/ 2. Scroll down on your screen and click “Next” on the disclaimer. This tool is used to show how alcohol affects your blood alcohol content (BAC) over time. 3. Enter your gender, weight, height, and age. 4. Use the virtual bar to recreate the following scenario: You are turning 21 and are going out to celebrate. Record in the following table what drinks you consume and the amount of time elapsed while drinking. Please note that you do not have to fill up every line – be accurate based on the behaviors of you and your real friends. Choose a drink, how long it takes you to drink it, and click “Drink.” Record each action in the table. Drink Number What did you drink? Amount of time elapsed 1 2 3 4 5 6 7 8 9 (Please go on to the next page.) Points: ____/____ 28 31 29 Part 2: Answer the following questions using the virtual bar, the chart below, and the following link: https://www.alcohol.org/effects/blood-alcohol-concentration/ The following BAC chart is taken from Virginia Tech Alcohol Abuse Prevention website. Subtract .01% for each 40 minutes of drinking. One drink = 1.25 oz. of 80 proof liquor, 12 oz. of beer, or 5 oz. of table wine. Men Approximate Blood Alcohol Percentage Drinks Body Weight in Pounds 100 120 140 160 180 200 220 240 0 .00 .00 .00 .00 .00 .00 .00 .00 Only Safe Driving Limit 0 .00 .00 .00 .00 .00 .00 .00 .00 Only Safe Driving Limit 1 .04 .03 .03 .02 .02 .02 .02 .02 Driving Skills Significantly Affected Possible Criminal Penalties 2 .08 .06 .05 .05 .04 .04 .03 .03 3 .11 .09 .08 .07 .06 .06 .05 .05 4 .15 .12 .11 .09 .08 .08 .07 .06 5 .19 .16 .13 .12 .11 .09 .09 .08 6 .23 .19 .16 .14 .13 .11 .10 .09 Legally Intoxicated Criminal Penalties 7 .26 .22 .19 .16 .15 .13 .12 .11 8 .30 .25 .21 .19 .17 .15 .14 .13 9 .34 .28 .24 .21 .19 .17 .15 .14 10 .38 .31 .27 .23 .21 .19 .17 .16 Death Possible 32 Women 90 100 120 140 160 180 200 220 240 0 .00 .00 .00 .00 .00 .00 .00 .00 .00 Only Safe Driving Limit 0 .00 .00 .00 .00 .00 .00 .00 .00 .00 Only Safe Driving Limit 1 .05 .05 .04 .03 .03 .03 .02 .02 .02 Driving Skills Significantly Affected Possible Criminal Penalties 2 .10 .09 .08 .07 .06 .05 .05 .04 .04 3 .15 .14 .11 .10 .09 .08 .07 .06 .06 4 .20 .18 .15 .13 .11 .10 .09 .08 .08 5 .25 .23 .19 .16 .14 .13 .11 .10 .09 6 .30 .27 .23 .19 .17 .15 .14 .12 .11 Legally Intoxicated Criminal Penalties 7 .35 .32 .27 .23 .20 .18 .16 .14 .13 8 .40 .36 .30 .26 .23 .20 .18 .17 .15 9 .45 .41 .34 .29 .26 .23 .20 .19 .17 10 .51 .45 .38 .32 .28 .25 .23 .21 .19 Death Possible 1. What is your peak BAC according to the virtual bar? (Minimum 1 complete sentence) 2. What is the legal BAC limit to drive in the U.S., and would you be able to safely drive yourself home? (Minimum 1 complete sentence) 3. What are the common symptoms and impairments at your hypothetical peak BAC? (Minimum 2 complete sentences) (Please go on to the next page.) 30 33 31 4. At what BAC is death possible for your gender and weight? (Minimum 1 complete sentence) (Please go on to the next page.) 34 Part 3: • Go to the following website: https://www.facesofdrunkdriving.com/ • Choose one of the four people featured: Chilli, Sean, Aaron, or Jade. Be sure to scroll down after you click on the person you choose to see their full story. • Write a paragraph (at least four sentences) explaining what happened: 32 35 33 Lab 8: Tobacco • After reading the section on tobacco in Chapter 7, label the following statements as FACT or MYTH. • Reference the section in the textbook where you found the answer and provide evidence with facts from the textbook. 1. E-cigarettes produce only water vapor. Fact or Myth: _________ Section: _________________________________________________________________ Evidence:________________________________________________________________ ________________________________________________________________________ ________________________________________________________________________ 2. There are no long-term effects from smoking E-cigarettes. Fact or Myth: _________ Section: _________________________________________________________________ Evidence:________________________________________________________________ ________________________________________________________________________ ________________________________________________________________________ 3. E-cigarettes help with smoking cessation. Fact or Myth: _________ Section: _________________________________________________________________ Evidence:________________________________________________________________ ________________________________________________________________________ ________________________________________________________________________ 4. There are regulations for what is put into e-cigarettes. Fact or Myth: _________ Section: _________________________________________________________________ Evidence:________________________________________________________________ ________________________________________________________________________ ________________________________________________________________________ Points: ____ /____ 36 5. There are immediate health benefits once you quit smoking. Fact or Myth: _________ Section: _________________________________________________________________ Evidence:________________________________________________________________ ________________________________________________________________________ ________________________________________________________________________ 6. Nicotine is responsible for most of the severe health consequences of tobacco use. Fact or Myth: _________ Section: _________________________________________________________________ Evidence:________________________________________________________________ ________________________________________________________________________ ________________________________________________________________________ 7. Thousands of nonsmokers die from exposure to secondhand smoke each year. Fact or Myth: _________ Section: _________________________________________________________________ Evidence:________________________________________________________________ …