TBC 1M1 Chapter Review & Weekly Engagement Report WEEK 1

Chapters 1-3 June 2-5

PART 1 QUIZ QUESTIONS – CHAPTERS 1-3 /61 /85

1. Briefly explain wellness and explain how the illness wellness continuum functions.
(3)
Wellness is defined as someone being in good health to obtain full potential in life.
Wellness is knowing/ understanding and adapting to the choices we make in our lifestyle
to be better and healthier. The illness wellness continuum is demonstrated through two
arrows illustrating where you stand for your health. The arrow starting from the center to
the left indicates that your health is in a bad state (e.g., always eating fast food, diseases
to a worst-case later on (obesity)). The arrow starting from the center to the right
indicates that your health is good or getting better. (e.g., regular physical activities eat
healthy food and avoiding fast food).

2. List the 6 dimensions of wellness? (6)

a. Physical dimension
b. Social dimension
c. Emotional dimension
d. Intellectual dimension
e. Spiritual dimension
f. Occupational dimension

3. After completing the Wellness Inventory in the manual (p.7-9), discuss one of the
dimensions of wellness that you are strong in and one of the dimensions of
wellness that you may want to consider a behavior change in? Include at least
one example for each of the dimensions to explain your choice. (4)
The dimension that I was the strongest was the emotional dimension. Since I train in a
highly demanding sport that needs a stable mental state, I’ve been seeing a psychologist
to work on my mental state. Every figure skater needs to be strong emotionally to
perform in that domain, and I believe this is why I am so strong in that dimension. For
instance, within the work I’ve put on myself, I am now able to accept the feeling of
sadness and anxiety, etc. and be able to talk to close friends, family or others about
those feeling to be in a better, healthier state. The dimension that I need to work on is
the physical dimension. I have some points that are positive in the chart but some that
need some work. For instance, I am currently getting 6 hours of sleep rather than getting
7-8 hours of sleep, knowing that it is particularly essential to regain energy for the next
day. My schedule is very compact, and I do not prioritize sleeping within my other task
(which needs a change). The physical dimension is something that I don’t pay much
attention to, meaning that I can spend a lot of time on my cellphone. I could walk and get
some fresh air rather than be on my electronics.

4. How does regularly participating in a physical activity affect all of the dimensions
of wellness? (6)
Physical activity affects the six dimensions of wellness. The physical dimension is
primary regarding the effect of physical activity. It provides you be in better shape and
become healthier by the end. Physical activity can affect the emotional dimension by
helping to release stress, making you feel good about yourself, and giving you
confidence. It can also change the intellectual dimension by helping with your
coordination and muscle memory, or just your brain memory depending on the workout.
The spiritual dimension can also be affected by the physical activities because it can
provide some help to connect to the activity’s spirit, connect you to nature (Yoga). The
occupational dimension is affected by physical activities because it may guide you to the
career you desire and help you make an excellent choice. Finally, physical activity can
change the social dimension by helping to connect with our and other members of the
group you are participating in.

5. List 4 risk factors that promote sedentary behavior. (4)

a. The car
b. Less active lifestyles
c. The computer
d. Convenience

6. List 4 diseases associated with sedentary behavior (4)

a. Cardiovascular disease
b. Type 2 diabetes
c. Obesity
d. Arthritis

7. Explain the difference between physical activity and exercise. (4)

The difference between physical activity and exercise is that physical activity is body
movements produced from skeletal muscle and requires energy. An example of physical
activity can be walking some stairs or running. On the contrary, exercise is a plan,
structured, and repetitive movement requiring physical effort to improve physical fitness.
An example of an exercise can be to train for a particular sport, to do some exercises to
increase muscle mass.

8. List 4 benefits of physical activity (4)

a. Maintain our weight
b. Feeling more energetic
c. Continued independent living in later life
d. Higher self-esteem

9. Give an example of a light, a moderate and a vigorous physical activity (3).

- Light physical activity= Yoga
- Moderate physical activity= Weight training
- Vigorous physical activity= Carrying heavy loads (bricks)

10. What are the 5 components of physical activity? What is one health benefit
associated with each component? (10)
a. Cardiorespiratory Endurance. A health benefit associated to the first
component is better oxygenation of the heart.
b. Muscular strength. A health benefit associated to the second component is
improved posture and balance.
c. Muscular endurance. A health benefit associated to the third component is
improved performance in physical and sport activities.
d. Flexibility. A health benefit associated to the fourth component is faster rate of
learning and progress when mastering new physical activities.
e. Body composition. A health benefit associated to the fifth component is
lowering the risk of certain cancers.

11. Name 3 personal factors that affect our lifestyle habits and give an example for
 each to explain how that factor affects our lifestyle habits. (8)
a. Family factor. An example that shows that family factor affects our lifestyle habits
is that if our parents encourage us to continue to do better in a sport for instance
and fulfill our accomplishments, it will affect our lifestyle habits. Another example:
if both of our parents played sports and are still active, more chances the child will
be active.
b. Community/school/environmental factors. An example illustrating that this factor
affects our lifestyle habits in schools makes us play many sports to discover
which sport we like or dislike. Another example: the food that the school cafeteria
offers us. Cafeterias offer several choices (healthy, unhealthy, etc.).
c. Cultural influence. An example that indicates that cultural influence affects our
lifestyle habits is that Quebecers love hockey, so many of our citizens will
participate in hockey. Another example is Quebec’s poutine or sugar shack. This
plays an enormous influence in Quebec and affects people’s diets.

12. What is a SMART goal? (5)

A smart goal is a system where it guides someone’s goal in directions. The smart goal
needs to be specific, measurable, action-oriented. It also has to be realistic and work
with time management for the goal to be successful.

Chapter Review & Weekly Engagement Report Chapters 1-3 Week 1

PART 2 – REFLECTIONCTVITIES /24

Purpose: The purpose of the Stages of Change is to identify our current physical activity and
eating habits. If we are not currently active the Stages of Change model shows us how far
away, we are from being active. If we are active, the model corresponds to the different ways
we are active and how we go through different stages of activity. Keep in mind that you can
relapse at any point and you can jump back into being active in the pre-contemplation,
contemplation, or preparation stages. This model corresponds to any health or physical
activity behaviors in your life.

MY CURRENT PHYSICAL ACTIVITY:

Which Stage am I in? Highlight one:

Pre contemplation Contemplation Preparation Action Maintenance Relapse

Describe 2 specific characteristics of your current physical activity habits that correspond to
the stage you have selected. (3)
I choose maintenance to illustrate my physical activity stage because I do physical activities
every day since 12 years. Before Covid-19, I trained 15 hours a week for figure skating, and
during the Covid-19 pandemic, I still train on Zoom with figure skating coaches. I do different
workouts each day, for instance, stretching, weight training, dance, off ice training. I maintain
my training and physical activity to the same level as if I were on the ice. I also choose
maintenance because I do the necessary actions not to slow down and keep my game up. I
still exercise for my sport and do some physical activities to stay in shape.

MY CURRENT EATING HABITS:

Which Stage am I in? Highlight one:

Pre contemplation Contemplation Preparation Action Maintenance Relapse

Describe 2 specific characteristics of your current eating habits that correspond to the stage
you have selected. (3)
In my current eating habits, I choose maintenance also because I demonstrate some desire to
stay healthy and do the actions since a long time. Also, to not back down because of the
Covid-19 pandemic and maintain my healthy habits. I try to eat healthy even though my
coaches aren’t there to verify my diet. I also choose maintenance because I’m still talking to
my nutritionist about my eating habits and maintaining my diet goal for figure skating. I usually
try to eat a lot of fruits and vegetables and try to avoid anything with fat.

MOTIVATION

PURPOSE: To be motivated means to be moved to do something. This activity will identify

motivating factors behind being physically active.

List 2 physical activities you love to do and give a reason why you love them (2)
a. Figure Skating. I love to do figure skating because it allows me to let out of my feeling
and energy and just be present at the moment. Figure skating will enable me to get out
of my mind and enjoy myself.
b. Dance. I also love to dance because dance has been my second passion. It allows me
to express myself, at the same time, to enjoy myself and connect with the other
dancers.

Give 2 different actions/strategies you can use to motivate yourself to be physically active. (2)
a. I usually make myself small tasks for every physical activity I have to do, and every
accomplishment I achieve, it motivates me to accomplish more. For instance, in figure
skating, I have to complete this jump to move on to the next one. Every time I finish
one, it makes me feel good about myself because I know I’m getting better.
b. Another strategy I do to motivate myself to be physically active is to have rewards by
the end of the day to reward myself for being active or making an effort necessary for
the day. For instance, after completing my figure skating practice, if I see I gave 100%
to the training, I’d be able to see my friends at night.

Create or find a motivational slogan to encourage you to be active. Source if necessary (1)
“Fake it until you make it.”

List 3 songs (name/artist) that could motivate while being active (2)
a. Dance monkey by Tones and I
b. Light it up by Major Lazer
c. Never go back by Dennis Lloyd

SECTION 1 SUMMARY

PURPOSE: The purpose of this activity is to reflect on the health habits and motivational
strategies that contribute positively and or negatively to your overall health.

Indicate where you feel that you currently are on the Illness/1wellness Continuum (1)
Good health

Use 2 examples from theory discussed in the first 3 chapters to reflect on why you chose the
specific place on the illness/wellness continuum (4)
I choose the good health column on the illness/wellness continuum because I exercise every
day more than 30 minutes a day, which improves my physical dimension due to the time
spent moving around rather than the time I send on my electronic. In chapter one, it is
mentioned that our emotional dimension is also essential. I have proven through the years
that my emotional state has improved for the better and is still developing for a healthier and
happier life. I also choose the good health column because my nutrition is stable and balance.
Since the quarantine, I have maintenance regarding what I eat and try to avoid fast food. I still
speak with my nutritionist about the food I can eat in quarantine and maintain a healthy diet
and always aiming for the better.

Describe 1 change you would like to make to your current habits in the next month in order to
move towards a higher level of wellness or the next stage of change. (2)
The one thing I would change to improve my current habits for a higher level of wellness is to
walk for a means of transportation. Since we have a few things to do in our day, I believe I
could at least walk to places that aren’t far from my house rather than taking my car for a 2
minutes’ drive. I could help me take fresh air, connect with nature, and allow my brain to
wonder. Since I choose my car to go to places, I cannot think and allow my mind to wander
and let myself go because I have to concentrate on the road.

Paste 4 photos of yourself doing your workouts this week. One for each day. (4)