Self Assessment

Running head: SELF ASSESSMENT

Personal Health Assessment and Health Promotion Plan

Kimberly Nix
Ferris State University

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Abstract
This paper focuses on a plan for assessing and changing an aspect of my personal health. I chose
to look at my exercise routine, or lack thereof, and see where improvements could be made. I
gave myself a preliminary strength and endurance assessment to see where my current fitness
level was and kept track of the amount of exercise I did on a daily basis. Then I devised a plan
for implementing exercise into my daily schedule and created a rationale for why I feel that
exercising is important.

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Personal Health Assessment and Health Promotion Plan

Health and wellness are two things that are important in a persons life; they greatly
impact ones quality of life. When a person is unhealthy, not only is it very physically damaging
to the body, but it is damaging to the self-esteem and outlook on life. When people are so out of
shape that they cannot walk up a flight of stairs, or go outside and play with their children, it is a
very sad and depressing state to be in. My mom was in this position, she is overweight and it
caused Chronic Obstructive Pulmonary Disease (COPD), which is shortness of breath, and it
greatly effects every decision she makes. She has to be extremely careful when going to the
store, or going outside for walks. Trips are hard on her and it is difficult for her to enjoy the
quality of life that she would have if she were in shape. My mom was the inspiration for my
paper, while I am not overweight, I am out of shape and I do not want my poor physical health to
jeopardize my future health, or the future activities that I would like to do with my family. This
paper will look at a health assessment of me, the results of the assessment, my diagnosis and
health promotion plan to implement the changes that I would like to incorporate into my life.
Assessment of health
When assessing my health, I decided to look at my tendency to exercise. According to
Nola J. Pender, Carolyn Murdaugh, and Mary Ann Parsons, authors of Health Promotion in
Nursing Practice (2006) Regular physical activity contributes to physiologic stability and highlevel functioning and assists individuals in actualizing their physical performance potential.
Regular activity also decreases the risk for obesity, heart disease, diabetes, hypertension, and
stroke (p.149). Based on these findings, I decided that it would be a good idea to start

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exercising more, and hopefully set a good example for my entire family that exercise is
important to our overall health. To assist me in evaluation my overall health and exercise, I used
two different assessment tools. I used an exercise journal (see Appendix A) to keep track of the
types of exercise that I was doing along with the amount of time that I spent on them. I also used
a muscular strength and endurance assessment (see Appendix B) to test my current level of
fitness. This strength assessment consists of three charts that tested the strength of the lower,
middle, and upper body using a combination of exercise such as the wall sit, abdominal hold and
push-ups. The charts were categorized according to age, and gender with a column that stated
whether the amount of time spent on each activity was above or below average. There was also
a chart that tested endurance using a two mile timed run with a minimum and maximum time
limit.
I chose these tools because I thought that they would give me an accurate representation
for determining physical strength and exercise compliance. The tools seem to be reliable and
valid for the purpose that I am using them; however, the exercise log could be easily misused
and/or passed off as not important. I feel that the exercise log is very important because not only
does it help you determine your exercise habits, but it also helps to keep a history of exercise in
order to better evaluate progress over time.
Results
I used the tools and applied them to myself in order to test my own level of fitness. I
found that not only do I rarely exercise, but I am physically out of shape. On the exercise log, I
put down that I jogged for 20 minutes, swam for 30 minutes, walked for 15 minutes, and played
catch for 10 minutes. Though not included in my journal, I do have to walk a lot at work when

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dealing with patients, which could count as exercise. While most of these things count as
physical exercise, one thing that the exercise journal did not account for was the date of the
exercise. I completed these four exercises in three weeks, which is much lower than the
recommended amount of exercise per week. I also tested myself using the strength and
endurance assessment. I found that I was below average for lower body strength, average for
middle body, below average for push-ups, average for set-ups, and average for the 2 mile run.
These findings were less than satisfactory to me because a few years ago I was in great shape and
it is disappointing to see that my physical strength and endurance has decreased so much.
Readiness for change
Due to my initial findings of my exercise and fitness level and due to my family
experiences and research on the topic of exercise, I am ready to incorporate exercise as a priority
into my everyday life. I chose the exercise journal to help me implement exercise into my daily
routine based on my belief in its validity. However, I did make a correction to it, adding as
additional column that could account for the date that the exercise was done (Appendix C).
Wellness oriented diagnosis/Health promotion plan
Based on my initial fitness and exercise results, my wellness diagnosis is that I need to
get back into shape through exercise. Based on the diagnosis, I have devised a health promotion
plan that will help me to implement exercise into my daily routine and develop and improve my
physical health. According to the Center for Disease Control (CDC) (2007), in order to maintain
a healthy lifestyle, a person should incorporate both aerobic and strength building exercises into
a weekly routine. There should be 30 minutes of moderate aerobic exercise, such as brisk
walking, five days a week, or 20 minutes of vigorous aerobics, such as jogging or running, three

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days a week. There should also be strength training exercises two days a week and the goal for
the training should be six to eight exercises with eight to twelve repetitions per exercise (CDC,
2007). With these guidelines in mind, I devised my own workout schedule below.
Type
Of

SUN

MON

TUES

WED

THURS

FRI

20 minutes

None

2o Minutes

None

20
Minutes

SAT

Exercise

Aerobic

None

Vigorous

Vigorous

None

Vigorous

Strength

None

7 Strength
Exercises

None

7 Strength

None

Exercises

7
Strength

None

Exercises

With this schedule in place, I will be able to use my revised workout log to record the types of
exercises that I do and the amount of time that is spent on them. I chose to set up my workout
schedule this way because I am working full time, five days a week most days ten hours a day. It
will be very difficult to exercise after working a full day and then having to go home and tend to
my family. With this schedule in place, it allows me to be flexible with the days, and it allows
me to fit both the aerobic and strength exercises into three days a week.

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In order to stick to the plan it will take a lot of discipline. I know that once I am on a
schedule and get used to it that it will become much easier to make the exercise more of a habit
rather than a chore. I also need to make sure that the exercises that I do are fun and enjoyable. I
like to run, bike, walk, swim, and play sports. I think that as long as I incorporate my hobbies
into my exercise, I will be more likely to stick to my plan.
Outcomes of plan
This plan was devised for four weeks, eight weeks and 12 weeks and after each month, a
strength assessment would be given to determine improvement. After maintaining the workout
plan for four weeks, exercising three times a week, the goal for the strength assessment is to be
able to do a wall sit for 40 seconds. This is still below average, but is an increase from my
original assessment by eight seconds. On middle body strength, my goal is to increase the
amount of time I can hold the isometric 45 degree angle pose from 11.2 seconds to 12.3 seconds.
The goal for upper body strength is to increase the number of push-ups I can do from six to eight,
and the number of sit-ups from 62 to 65; and finally to increase the amount for running two miles
from 20:04 to 19:46.
After eight weeks of following my workout plan, my goal is to be able to do a wall sit for
49 seconds, which would be average for my gender and age, do an abdominal hold for 14.5
seconds, increase my amount of push-ups to 13, increase my sit-ups to 71, and increase my two
mile run to 18:51. By the end of the 12 week period, and the completion of my plan, I feel that
the workout schedule will have become habitual and that I will no longer need to use the exercise
commitment, but I do feel that the battle of making working out a priority will be accomplished.
At the end of the 12 weeks, my goal is to be able to do the wall sit for 55 seconds, just shy of a

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minute, do the abdominal hold for 17 seconds, be able to do 18 push-ups, 80 sit-ups, and run two
miles in 17.11 minutes. Of course, these numbers can always be improves, I would eventually
like to be able to run tow miles in 15 minutes like I could in high school.
Conclusion
My workout plan is a work in progress and needs to be adaptable to my life. I feel that
the way I have structured the plan will allow for flexibility in my busy work schedule and family
life. However, I also understand the importance of making this plan work in order to ensure that
I have a long and healthy life to spend with my family and friends, and to serve as a good
example for them of making exercise an important part of everyday life. I hope that this paper
has shown the careful consideration and planning that I have gone through in order to make this
plan realistic and achievable.

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Health Beliefs Survey

The questionnaire is designed to determine the way in which different people view
certain important health-related issues. Each item is a belief statement, with which you
may agree or disagree. Beside each statement is a scale that ranges from strongly
disagree (1) to strongly agree (6). For each item, choose the number that represents the
extent to which you disagree or agree. This is a measure of your personal beliefs;
obviously, there are no right or wrong answers.
Please answer these items carefully, but do not spend too much time on any one item.
As much as you can, try to respond to each item independently. When making your
choice, do not be influenced by your previous choices. It is important that you respond
according to your actual beliefs and not according to how you feel you should believe or
how you think we want you to believe.
1 - Strongly Disagree; 2 - Moderately Disagree; 3 - Slightly Disagree; 4 - Slightly Agree;
5 - Moderately Agree; 6 - Strongly Agree
1

1If I get sick, it is my own behavior that determines how

soon

I will get well again.

2No matter what I do, if I am going to get sick, I'll get sick.
3Having regular contact with my physician is the best way
for me
avoid illness.
4Most things that affect my health happen to me by
accident.
5Whenever I don't feel well, I should consult a medically
trained professional.
6 I am in control of my health.
7 My family has a lot to do with my becoming sick or
staying healthy.
8 When I get sick, I am to blame.
9. Luck plays a big part in determining how soon I will
recover from an illness.
10Health professionals control my health.
11My good health is largely a matter of good fortune.
12The main thing that affects my health is what I myself do.

X
X

X
X
X
X
X
X
X
X
X

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Continued on next page

1
13If I take care of myself, I can avoid illness.
14When I recover from illness, it's usually because
other people
have been taking good care of me. (doctor, nurses,
family)
15No matter what I do, I'm likely to get sick.
16If it's meant to be, I will stay healthy.
17If I take the right actions, I can stay healthy.
18Regarding my health, I can only do what my doctor
tells

5
X

X
X
X
X

me to do.
These three subscales, and the items included in each, are as follows:

Internal Items: 1, 6, 12, 13, 17

Chance Items: 2, 4, 9, 11, 15, 16

Powerful-others items: 3, 5, 7, 10, 14, 18

The score on each subscale is the sum of the values for each item in that subscale.
Scores within each subscale can range from 12 to 72. The higher the score on the
internal subscale, the more personal control clients believe that they exercise over their
own health. The higher the scores on the chance subscale and power-others subscale,
the higher the beliefs in the importance of chance and others respectively in controlling
personal health.
Normative means for adults on each subscale are as follows:
Internal, 50.4

Total score = 56

Chance, 31.0
Powerful-others, 40.9

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References
Centers for Disease Control & Prevention. (2007). Physical activity for everyone. Retreived
December 4, 2007, from http://www.cdc.gov/nccdphp/dnpa/physical/spotlight.htm
Pender, Nola J., Murdaugh, Carolyn L., & Parsons, Mary Ann (2007). Health Promotion in
Nursing Practice. (5th ed.). Upper Saddle River: Pearson Education Inc.

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Appendix A

EXERCISE JOURNAL

Time of Day

Type of
Exercise

Amount of
Time Spent

Aerobic/
Non-Aerobic

Alone/With
Someone
Feelings

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Appendix B

Assessment of Muscular Strength and Endurance

The Wall Sit (Lower Body)
Test your lower body strength by bending your legs at the angle demonstrated leaning
your back against the wall.

20 Years

30 Years

40 Years

50 Years

High

Men
90 Sec

Women
68 Sec

Men
77 Sec

Women
57 Sec

Men
66 Sec

Women
49 Sec

Men
56 Sec

Women
42 Sec

Average

60 Sec

45 Sec

51 Sec

38 Sec

43 Sec

33 Sec

37 Sec

27Sec

Below
Average

30 Sec

23 Sec

26 Sec

19 Sec

22 Sec

17 Sec

19 Sec

14 Sec

Low

<30 Sec

<23 Sec

<26 Sec

<19 Sec

<22 Sec <17 Sec

<19
Sec

<14 Sec

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The Abdominal Hold (middle body)

Test your middle body strength with this isometric pose. With your hands behind your head,
maintain this 45-degree angle as long as you can.

20 Years

30 Years

40 Years

50 Years

High

Men
25 Sec

Women
19 Sec

Men
21 Sec

Women
16 Sec

Men
18 Sec

Women
13 Sec

Men
15 Sec

Women
12Sec

Average

15 Sec

11 Sec

13 Sec

10 Sec

11Sec

8 Sec

9 Sec

7Sec

Below
Average

5 Sec

4.3 Sec

4.3 Sec

3.2 Sec

3.6 Sec

2.7 Sec

3.1 Sec

2.3 Sec

Low

<5 Sec

<4.3 Sec

<4.3
Sec

<3.2 Sec <3.6

Sec

<2.7 Sec

<3.1
Sec

<2.3 Sec

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Appendix C
Detailed Exercise Log
Week
#s

Week
1

Week
2

Week
3

Week
4

Date

Time
of
Day

Type of Amount Aerobic/ Alone or Feelings

Exercise of Time Strength with
Afterwards
Training Someone

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Health Promotion Assessment and Intervention Paper

Grading Rubric
POINTS
POINTS EARNED
STUDENT
NAME_______________ POSSIBLE
____________________
___________
ASSESSMENT
CRITERIA
Appropriately assessed own health
20
status.
Appropriate use of the assessment
5
tools.
Rationale provided and sourced for
5
Readiness for Change
Analysis is appropriate and reflects
10
critical thinking.
Diagnoses congruent with assessment
5
findings.
Health plan follows principles of health
20
promotion and stage of change
Intervention(s) is documented with
10
evidence based information.
Relapse prevention strategies are
5
included in plan.
Short- and long-term objectives are
5
included.
Outcome measurement methods are
10
identified and appropriate.
Critical Thinking using Elements of
5
Reasoning in the Analysis with
Application of Intellectual Standards.
(Not to be used as outline points)
Content Subtotal
100
Grammatical: Spelling, Typing,
-30% ?
Grammar, Neatness, Sentence
Structure & Paragraphing. APA: Title
page, Running Head, Margins, Headers
with page numbers, Use of headings
TOTAL POINTS
100