Personal Wellness Assessments


Wellness Test, Chapter 5, Page 169

Purpose: The main point of this test is to determine the resilience of specific muscles in the back.


  • Lie on your back on the floor
  • Bring your either leg up to your chest by holding knee with both hands
  • Straighten other leg on the floor while holding knee to chest still

Assessment: While finishing assessment, I was able to complete this stretch with ease. The distance between my leg and the floor was around an inch and three quarters. Comparing this to the standards, I was classified as excellent because I was under the requirements of 2-4 inches with was average. I was excited to see my results because lately I have been having lower back issues and seeing my improved flexibility boosts my confidence significantly.


Conclusion: This assessment proved to be very helpful in my case showing that I once again have excellent flexibility in my extensor muscles in my back after a prolonged injury. I enjoyed this because for how little time it took to do, it showed a lot more than one might think for such a simple stretch. This exercise can also be used in a real world situation dealing with someone that has back problems or surgery. Doing this stretch can be used as a stepping stone to see further improvements in the future. The sling test can be performed by a wide range of the population and I recommend trying it.


PERSONAL WELLNESS ASSESSMENT 2: Assessing Your Maximum Fat and Saturated Fat Intakes

Wellness Test, Chapter 6, Page 227

Purpose: The purpose of this assessment is to determine an estimated amount of fat intake, in grams, that is necessary to stay within 35% total calories from fat, according to dietary guidelines. Along with maximum saturated fat intake within a dietary guideline of 10%.


Fat Intake

  • Found out recommended calorie intake
  • Multiple that number by 0.35 then take result and divide by 9

Saturated Fat

  • Find caloric intake
  • Multiple that number by 0.10 then take that result and divide by 9

Assessment: When completed I was simply provided the two number to which my estimated fat and saturated fat intake in grams should be. For fat my maximum was 116.66 grams while my saturated fat maximum was 33.33 grams.


Conclusion: In this test it was very basic to understand and make the calculations needed in order to complete it. The data given could be useful for those trying to watch their weight or those on a strict diet. I like the idea of this assessment because it can be done by anybody and gives realistic results. While doing it I never got lost or confused and the directions given were clear to move onto each step.


PERSONAL WELLNESS ASSESSMENT 3: Assessing Your Carbohydrate and Protein Recommended Intake

Wellness Test, Chapter 6, Page 225

Purpose: The purpose of this test is to find out the recommended intake goals of protein and carbohydrates



  • Find recommended caloric intake
  • Multiply intake by 0.45 to determine minimum and 0.65 to determine maximum
  • Take the results of both of these numbers and divide by 4


  • Find out personal weight
  • Multiple weight by 0.36

Assessment: When completing this assessment I was able to find out how many grams of protein and carbohydrates I need on a daily basis. The minimum intake of carbohydrates for me was 337.5 while the maximum was 487.5 grams and for protein, my intake was 61.2 grams.


Conclusion: After completing this assessment I was able to find very valuable information pertaining to my diet. This data I found can be used in an everyday aspect to how I watch what I eat and how it may affect my life in the long run. Once again this was very easy to complete. With the help of a calculator I was able to find out this information in very little time and this method can be used by anyone to obtain and practice in their lives.


PERSONAL WELLNESS ASSESSMENT 4: Stress Style: Mind, Body, Mixed?

Wellness Test, Chapter 9, Page 331

Purpose: The purpose of this assessment is to find out how you respond in a stressful situation and what kind stress type you are considered


  • Read through list of sensations when you are placed in a stressful situation and check off which one you experience
  • Tally up “mind” points and “body” points depending on which sensation you checked
  • Then see what stress type you are based on what points you have


Assessment: After completing this assessment, I had 4 of 15 sensations checked off. Having 3 mind points and 1 body point, I was listed as a mental stress type.


Conclusion: In this assessment I was able to follow directions and understand the gist of the meaning to which this involved. I checked off the sensations that I feel while put in a stressful situation and then determine which checks land on mind or body. Overall I really enjoyed this assessment because it help me find out what kind a stressor I am. I can relate this to my life by understanding how to deal with these sensations. In the book under “mind” it gives suggestions on how to relieve this stress. An example being mediation or reading.


PERSONAL WELLNESS ASSESSMENT 5: Calculating Target Heart Rate

Purpose: The purpose of this assessment is to find out your target heart rate zone through simple calculations

Directions: Use the Karvoven formula to figure out an individuals target heart rate zone while exercising

  • Find out heart rate max by subtracting 220 to your age
  • Take heart rate max and subtract it by your resting heart rate
  • Next multiple it by training intensity
  • Finally add that number to your original resting heart rate number

Assessment: When completing this assessment I went through some semi-complicated math which needs a calculator to my recommendation. Going through all the calculations I was able to find out my target heart rate zone is 131 beats per minute.


Conclusion: In this assessment about target hear rate zone I found it a little bit difficult in following the directions and examples given. Even though I think this, I find the results to be very useful. I think they are useful because finding your target heart rate zone and applying to how you exercise results in the best possible aerobic activity to help your body. This can be used and is very important for those looking to improve their overall physical fitness level.


Personal Wellness Assessment 6: Health Locus Of Control

Wellness Test, Chapter 1, Page 33

Purpose: The purpose of this assessment is to find out if an individual’s mentality can influence or have an affect of their health


  • Fill out of series of questions that relate to you, there are 3 different sub scales
  • Scale is from 1-5
  • 5 being strongly agree and 1 being strongly disagree
  • Part 1: Internal health locus
  • Part 2: Powerful Others Health Locus or Control
  • Part 3: Chance Health Locus of Control
  • After adding up numbers, compare them to given scores that determine your locus of control

Assessment: After I added the first numbers on the sub scale I had a total of 16. This means that I have a balanced belief that my health is in the hands of others. On the second sub scale I scored a 14. This puts me in the category that I don’t not believe that I control my own health. On the final sub scale I totaled 13. This also puts me in the same determination of my locus of control.

Conclusion: In this assessment, the directions were very easy to follow and actually changed my mentality to how I should perceive my health. After being in the bottom two categories, which determined that I believe I’m not in control of my health, it has made me realize that I need to be in charge my health not professionals or luck. I found this assessment very powerful but in order to do so I had to be honest with the given questions in each sub scale. I highly recommend this assessment to anyone of any age or gender. It will provide you with a better idea of how to stay more healthy and where to start.


Personal Wellness Assessment 7: Using BMI to Estimate Body-Weight Status and Calculate Desirable Body Weight

Wellness Test, Chapter 7, Page 255

Purpose: The purpose of this assessment is to use find your given BMI to guess at your body weight and compose wanted body weight


  • Fill in the blanks:
  • Enter body weight in pounds and inches in inches
  • Use a table to find BMI, use your weight and height to determine where you fall in the BMI
  • Enter desired BMI and then find the weight that correlates to the BMI number
  • Subtract body weight by desired body weight to find how much weight you need to lose in order to reach goal

Assessment: When doing this assessment I was able to find my BMI, 25. Then compare it to my desired weight, 24 BMI. I found out that I need to lose 8 pounds to reach my goal.

Conclusion: Overall I did not find this assessment to be very useful. I don’t feel like it is necessary to find your BMI and desired BMI to find out how much weight you need to gain or lose. Finding your BMI and desired BMI was not very hard to do in reality. But I feel as if any individual can do simple math in order to find out their given goals to either lose or gain weight.  I do not recommend this assessment unless you want to want  to do unnecessary math and calculate your BMI.


Personal Wellness Assessment 8: Are You at Risk for Diabetes?

Wellness Test, Chapter 13, Page 451

Purpose: The purpose of this assessment is to determine your chance of possibility of having diabetes from a series of questions


  • Answer a series of question regarding your health
  • Answer yes or no to these questions
  • If you answer yes this means you have a higher chance of diabetes

Assessment: In this assessment, I answered no to all but one question. The one question I answered yes to was asking if I ate excessively.  If I answered yes to 5 or more questions I would need to consult a physician about my situation.

Conclusion: This assessment was very straight forward and easy to complete. The directions were very simple and to the point. Even though there was very minimal to do in this assessment I found it very impactful. Diabetes is a very serious epidemic throughout the United States and anyone can possibly be affected by it. I have a few friends who suffer from diabetes and getting to know to pre-symptoms to possibly having it was very useful to obtain. I suggest that anyone can take this assessment as it can be very beneficial for how simple it is.


Personal Wellness Assessment 9: Self Care Inventory

Wellness Test, Chapter 14, Page 491

Purpose: The purpose of this assessment is to find out what kind of health consumer you are based on a series of questions


  • Circle the fitting numbers according to the scale
  • Add up the following numbers and find out where you fall in scoring

Assessment: In this assessment I circle the given answers according to my given situation. After adding up my score I ended with a 45 which puts me under the passive consumer. HIGHLIGHTED PORTION IS MINE

Conclusion: This assessment was very compelling to me. I usually rely on my parents to know all this information. As a legal adult I need to take up the responsibility of finding out the information I lack in. Such as knowing the deducible amount of my health insurance policy. Overall, I find this assessment very useful and recommend it to teen agers or young adults that lack the basic knowledge of their families self-care inventory.