my health class work


I have HW on my health class. This HW is about writing reflection paper aboutHealth Behavior Change Project. I have already completed the packet  of theHealth Behavior Change Project. Therefore, you just write the reflection paper depends on the informatioon that is on the packet.* i will provide you REFLECTION PAPER RUBRIC, and the behavior change project packet when you decide to do my HW. I NEED TWO COMPLATE PAGES AND THE REFRANCES ON THE OTHER PAGE20150429011719hlth_101_behavior_change_project_reflection.doc20150429011702hlth_101_relection_paper_rubric_final.docx


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HLTH101 – Health Behavior Change Project
The purpose of this assignment is for you to work on your own WELLNESS by adopting a health behavior that
will help you to improve your own life. You will be journaling daily to keep track of progress along with
tracking steps from your pedometer and water intake.
Below is a behavior change process that you are to follow in changing any health related behavior you wish.
Your choice of behavior should be made after completion of the pre-test assessment, which will be completed
in class.
You do not have to limit your choices to the categories in this assessment since some behaviors (e.g., better use
of time, meditation, etc.) are not included. The only requirement is that behavior you want to change must
clearly be health-related.
The intent of the assignment is to provide you with a specific, step-by-step process to try as a method of
changing behavior now or anytime in the future. Once you have decided upon the behavior you wish to change
complete Step 1, sign the bottom of the page and hand it in to the instructor.
You will be required to submit this COMPLETED packet during the first few weeks of the semester.
There will be a journal check approximately halfway through the semester.
Near the end of the semester (see Syllabus for exact due date) you will be required to submit: 1) evidence
of your progress in record/journal form with daily journaling, daily steps, and daily water intake 2) a
two-page reflection paper based on this process. In your paper you should:
A. Provide evidence (including all tables and charts as required in the process) that you followed the
process, including documentation of tracking your progress and journal entries.
B. Compare your behavior change with US population. Use relevant data and statistics.
C. Provide evidence that you reached your goal, or, if you did not reach your goal, explain why and
suggest changes you could make in the future.
D. Analyze this process. Did it work for you? What did you learn from following the process? Could
you use the process personally in the future?
You should have three reputable sources. These sources should help you describe the behavior and provide the
data used in the comparison calculations. The sources should be in APA format.
The reflection should be 2 pages, 12 point font (Ariel or Times New Roman), double spaced, with 1 inch
margins. Scanned images of your behavior change packet and journal should be submitted for review. All files
should be uploaded to Blackboard.
BEHAVIOR CHANGE PROCESS OF______________________________________
From the results of your HRA/Wellness Survey and/or your awareness of your own behaviors, identify
one behavior that you would like to work on changing.
What is that behavior? I don’t drink enough water , and I don’t work out
How would you like to change that behavior? I will drink more water , and I will go to the gym
to walk 30 minutes or more, 5 times a week.
Changing this behavior becomes your long-term goal for this project. You will need to be very specific in
stating this goal.
“We want to set the goals that our heart conceives, that our mind believes and that our bodies will carry
out.” –Jim Rohn
Specific – A specific goal has a much greater chance of being accomplished than a general goal. To set a
specific goal you must answer the six “W” questions:
Who is involved?
What did I want to accomplish? Be in better physical shape
Identify a location. .
Establish a time frame.
Identify requirements and constrains
Specific reasons, purpose or benefits of accomplishing the goal.
Measurable – Establish concrete criteria for measuring progress toward the attainment of each goal you set. To
determine if your goal is measurable, ask questions such as…… How much? How Many? How
will I know when it is accomplished?
Attainable – When you identify goals that are most important to you, you begin to figure out ways you can
make them come true. You develop the attitudes, abilities, skills and financial capacity to reach
Realistic – To be realistic, a goal must represent an objective toward which you are both willing and able to
work. A goal can be both high and realistic; you are the only one who can decide just how high
your goal should be.
Timely – A goal should be grounded within a time frame. With no time frame tied to it there’s no sense of
BEHAVIOR CHANGE PROCESS OF_______________________________________
Goal Setting (S.M.A.R.T.)
Specific: Do you know exactly what you want to accomplish with all the details?
Measurable: Are you able to assess your progress?
Attainable: Is your goal within your reach given your current situation?
Relevant: Is your goal relevant towards your purpose in life?
Time-Sensitive: What is the deadline for completing your goal?
The dead line is on 4/23
Creating Your S.M.A.R.T. Goal
Jack Canfield in his book, The Success Principles, states that “Vague goals produce vague results.” There is no
place in your life for vague goals. You want to make your goals as detailed as possible in order to achieve the
specific results that you desire.
Bad example: I want to write a book.
Good example: “I want to write a book on time management that is a least 200 pages in length and have it done
by December 16th. I’ll commit myself to writing at least 2 pages every day until I reach completion.”
Instructions: Using your wellness assessment, select ONE area of wellness that needs improvement. Using the
SMART goal, create a specific, measurable, action orientated, realistic and time bound goal that you would be
willing to do.
List the behavior that you would like to improve: I would like to be in better shape and have better
physical health.
State a goal you would like to accomplish that would enhance your life:
I would like to begin going to the gym and exercising for 20-60 minutes 3-5 times a week as well as doing a
muscular strength exercise 2 times a week. This will help me become more healthy and be in better physical
BEHAVIOR CHANGE PROCESS OF_______Amjad Alshukr________________________________
Completed a detailed description of how you are going to accomplish you SMART goal:
S.M.A.R.T. Goal
Specific: What exactly are
you going to do?
Measurable: How are you
going to measure that you
did it?
Action Orientated: What
actions do you have to do to
reach this goal?
Realistic: Is it something
you CAN do? Explain
Time Bound: How long
will it take to reach your
goal? What is your
Example of how you will accomplish this:
Im going to improve my health by drinking more water and to
work out.
-By drinking about 9 cups (2.2 liters) per a day.
-By walking 30 minutes or more, 5 times a week.

I will drink(2.2 liters) per a day
I will walk 1 1/2 miles in 30 minutes per a day
Yes. I can do it since I don’t have any of health problems.
It takes almost two months to reach my smart goal. I will start on
2/10, and I will have done of it on the 4/23.
Restate the goal you identified in #2 but this time be very detailed and use each part of the S.M.A.R.T.
Goal information you identified in #3.
My smart goal for this semester is that drinking more water and walking. I’m going to drink (2.2 liters) per a
day, and I’m going to walk for 30 minutes or more, times a week. I have some reasons of why I have chosen
this smart goal. In fact, I’m excited to have better skin and better physical shape. It takes two months to reach it.
Commit to Your Goal
I am willing to change by behavior as necessary to reach the goal I have chosen, and will carry out the steps
suggested in this Behavior Change Process.
Date: 2/9/2015
BEHAVIOR CHANGE PROCESS OF________________________________________
These are your “target” behaviors:
For example: If a student’s goal is to study on a regular basis, it means that in the past, this student has not done
so. Therefore, s/he did other things with her/his time-maybe watched TV, talked on the telephone with a friend.
Maybe s/he went to her/his room to study but instead listened to music or read a book.
In changing a behavior – either stopping an old behavior, or starting a new behavior – it is always helpful to
first look closely at the old behavior.
Make a list of the things (behaviors) you are now doing that keep you from your goal. You should be able to
think of three or four.
1. Right now, I drink soda or cup of juice with my meals instead of drinking water
2. Right now, I drink a cup of milk immediately when I wake up
3. Right now, I spend my free time on watching TV instead of walking
4. Right now, I wake up late sometimes, so that I won’t have much time to work out
Now, ask yourself what behaviors you would be doing if you had already reached your goal. Be very specific as
to the steps that would lead up to your practicing your new behavior.
1. If I had already reached my goal, I would be enjoying a better skin
2. If I had already reached my goal, I would have a better shape
3. If I had already reached my goal, I would have a better health, and I would better kidneys.
4. If I had already reached my goal, I would have an energetic muscles.
Those two lists are your “target” behaviors.
The first list is the “target” behaviors that keep you from your goal right now. We will call them “old target”
The second list is the “target” behaviors you will need to begin to do to achieve your long-term goal. We will
call these your “new target” behaviors.
BEHAVIOR CHANGE PROCESS OF_______________________________________
This step calls for you to look closely at your “old target” behaviors for three days. This will help you discover
what triggers those behaviors or what reward you are getting from doing these behaviors.
You will be keeping a record describing these behaviors for three days.
First some vocabulary words:
Antecedents – these are events that act as a stimulus to your actions or behavior. They can be physical
events (eating), the behavior of other people, or your own thoughts and feelings.
Example: In the case of the student who couldn’t seem to get organized to study, the antecedent events could
have been any of the following:
Physical – turning on the TV or radio
Other people’s behavior – A phone call from a friend
Own thoughts or feelings – “Oh, I don’t feel like studying tonight”.
Consequences – are the good and bad (pleasant and unpleasant) things and feelings that happen as a
result of the old target behavior.
Example: For the student, good or pleasant consequences would be pleasure of watching TV or being with the
family, or talking with a friend on the telephone. An unpleasant consequence might be the guilty feelings about
not doing homework, or not being prepared for class the next day.
Look at your list of “old target” behaviors from Step II. Do they fit into this Antecedent – Behavior –
Consequences frame-work?
Use the chart below as a model to make up your own chart to record your own “old target” behaviors for the
next three days. Try to make a chart – perhaps on a 3 x 5 card that you can carry with you so that you can record
what happened just before the target behavior occurred, and what happened or how you felt right afterwards.
You can transfer the information from the 3 x 5 cards onto a larger chart at the end of each day (see Blackboard
for blank chart)
Directions: For each day, record your old target behavior whenever it occurs and then identify both the
antecedents to the behavior and the consequences. Do this for five days.
Ran into an old friend on the Chatted with friend I haven’t
Example way to the library
seen for a while
Day 1
Day 2
Day 3
Enjoyed “catching-up”; feel
a little anxious about quiz
tomorrow; rationalized that I
still have time to study
Decided to go back home
instead of the library
Watched “NCIS” rerun instead
of studying
“Escaped” for a while; feel
more stressed about quiz and
Roommate was bored and
wanted to go out
Went to bar instead of
An interesting movie caught
my attention on TV.
I wake up late with a
Decided to drink a cup of
coffee immediately instead of
drinking water.
Decided to go to a good
restaurant. Drinking more than
a cup of soda.
Had fun at Kent Lounge; got
“D” on quiz; feel
disappointed in self
I enjoyed watching that
movie, but I regretted that I
didn’t go to the gym
I became better, but I lost a
cup of water.
I saw one of my friends in
the mall.
I enjoyed my time, but I felt
full, so that I didn’t drink a
lot of water.
Day 4
Day 5
If your “old target” behavior is something you want to stop doing or to cut down
On (eating so much candy, drinking so much pop, watching too much TV or biting your fingernails) you must
also keep a record of how often you are presently doing the “old target” behavior.
You can make yourself a chart that looks like the one on the next page and record each time you find yourself
doing the “old target” behavior. On this chart, record everything you do in a day for three straight days.
Review your chart and identify when you engage in your “old target” behavior (see OnCourse for blank chart)
Again it will be helpful if you put each day’s chart on a 3 x 5 card that you can carry with you so that you
record the behavior when you do it rather than trying to remember at the end of the day.
Your instructor will want to see the charts of your three days of observation of your “old target”
behavior so keep good records.
EXAMPLE Chart of Daily Activities–Record Everything You Did Each Day
7:00 a.m.
Got up and dressed. Ate
breakfast and watched TV
8:00 a.m.
Drove to TU, couldn’t find
parking so missed first class
Found parking, walked to 2nd
class and waited
Attended second class
9:00 a.m.
10:00 a.m.
Day 1
Day 2
Day 3
Got up and dressed. Drank
a cup of water. Prepared
I did some homework.
Got up, watching TV.
Ate breakfast.
I was Preparing for going
to the university
Attended my first class.
Got up, prayed, and
Ate food with 2 cups of
water then Went to the
university by walking. .
Attended my first class.
I was preparing for going
to the university.
Attended my first class.
Finished my second class.
Decided to go to Towson
Ate lunch from Starbucks.
11:00 a.m.
Finished 2nd class and started
3rd. Walked across campus to
3rd class
Attended my second class.
12:00 noon
Finished 3rd class. Skipped
lunch. Phoned sister
Finished my second class.
Met my friend.
Finished of my first class.
Hung out in Union with
Checked emails and
Blackboard. Went to 4th class
Finished 4th class. Went to
Decided to eat lunch from
the Union.
Attended my third class.
Decided to go to math lab
and do math homework
Still in the math lab.
Finished my third class.
Decided to go to a
Still in the super market
Ate lunch. Then back
Finished my third class.
Went home
Took a nap
Took a nap
1:00 p.m.
2:00 p.m.
3:00 p.m.
Attended my second class.
Attended my third class.
4:00 p.m.
5:00 p.m.
Work and fast food dinner
(chicken tenders, fries, Coke)
felt too full
Went home to take a nap
Woke up, took a shower.
Woke up. Watching TV.
Got up. Check my emails.
Check my emails.
Went to a gym
I was doing homework
8:00 p.m.
Went home and felt very
tired–took nap
Watched movie on TV
Still doing homework
9:00 p.m.
Watched movie on TV
10:00 p.m.
Missed friend I dated over the
summer so called and talked
Back home, ate dinner,
Did my homework.
I was still doing my
Still doing homework
11:00 p.m.
Not tired enough to sleep so
went out with roommates
Take a rest. Watched a
movie with my family.
Back home. Review some
12:00 p.m.
Still out with roommates
Still watching the movie
Ate dinner.
Took a shower, did some
I was Still doing my
Went shopping with my
Still in the mall. Ate
dinner there.
Back home, felt tired,
decided to stay at my
Check my emails.
Receiving a call from my
I enjoyed this time by
playing with my nephews
2:00 a.m.
Had late snack (ice cream)
and went to bed
3:00 a.m.
4:00 a.m.
5:00 a.m.
6:00 a.m.
6:00 p.m.
7:00 p.m.
1:00 a.m.
Decided to hang out with a
Went to cinema with the
BEHAVIOR CHANGE PROCESS OF_______________________________________
First, get out your observation notes or records of your “old target” behavior and answer these questions about
what you learned.
What antecedent events trigger your “old target” behaviors?
1/ watching too much TV. 2/ wake up late 3/want to hang out with friends.
How often in a day do you do the “old target” behaviors?
Once or twice a day.
Are the consequences of your “old target” behaviors more pleasant than unpleasant (rewarding?)
or more unpleasant than pleasant (punishing?) Explain your answer. They are pleasant and unpleasant.
Because I do things that make me happy, but unpleasant because they take me from doing my goal.
What implications does
your answer have for your ability to change your “old target behaviors”?
I have to remember the consequences of my old target before doing them.
In order to change to your “new target” behavior, you will need to be able to reward the new behavior when you
do it. This reward is called a Reinforcer because it tends to make you want repeat the new behavior again to
gain the reward again.
Here is a list of questions that may help you decide on what would be a REINFORCER for you.
What would be a nice present to receive? Going to a movie.
What are your hobbies?
What do you do for fun?
Go shopping
What makes you feel good?
Shopping, watching movies at a cinema with my friends.
What people do you like to be with?
My friends and my family.
Here is a list of reinforcers that have been used by other people in doing their behavior change projects:
going to a movie
spending time at a favorite hobby
sleeping late on Saturday or Sunday
playing records or tapes
eating favorite foods
playing sports
watching TV
goofing off – doing nothing
being alone
not having to do household job sometimes
reading comic books or magazines
going skating/skateboarding
going bowling
extra time with friends
“doing only the things I want to do for a day”
Other (you suggest)
BEHAVIOR CHANGE PROCESS OF______________________________________
Some important points to remember in selecting a reinforcer:
— Be sure the reinforcer is really practical and available to you.
It wouldn’t be practical to choose a new bicycle as a reinforcer if you can’t afford the money to buy it. If
your reinforcer is something that costs money, be sure to consult your parents (or appropriate others) and get
their approval.
— Choose a strong reinforcer.
The more you want the reinforcer, the more your will be apt to change your behavior to get it
— Choose a reinforcer that you can get as soon as possible after performing the “new target” behavior.
If you have to wait days or weeks for you reinforcer it will not be effective. However, you can arrange to
give yourself “token” reinforcers immediately that can …
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