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SA 11: Self-Assessment


SA 11: Self-Assessment
1. A summary of the findings from the assessment.
After completing the self-assessment, I saw that my replies were frequently “sometimes” and “never” in terms of physical activity and nutritional choices. This demonstrates a lack of consistency in leading a healthy lifestyle. I’ve observed that, while I understand what makes healthy conduct, I struggle to put it into practice on a consistent basis. The assessment revealed that my primary areas for development are frequent exercise and improved eating choices.

The one behavior I would like to improve is raising my physical activity levels. I intend to do at least 30 minutes of moderate-intensity exercise, such as brisk walking or cycling, five days a week. This practice is important since it affects my entire health and can aid in keeping a healthy weight, enhancing cardiovascular health, and boosting mental well-being.

3. What stage of behavior change are you in? I am currently in the Contemplation stage.

Explain why you’re in this stage. I understand that my lack of physical activity is an issue, and I am aware of the benefits of increasing my exercise. However, I have not taken any serious steps to change this tendency. I’m unsure about making the adjustment because of time constraints and a lack of motivation.
When will you start your change? I intend to start my change within the following month.
Show your detailed plan for how you will implement the change: To begin this change, I will incorporate 30 minutes of exercise into my daily routine. I’ll start with activities I enjoy, like walking and cycling, to keep myself motivated. In addition, I want to use a fitness app to track my accomplishments and make adjustments.
4. What long-term goal would you set to address targeted behavior?
My long-term goal is to make physical activity a permanent part of my routine. For the following year, I plan to stick to a weekly program of at least 150 minutes of moderate-intensity exercise. This objective is consistent with the recommendations for maintaining good health and will help to lower my risk of chronic diseases, increase my energy levels, and improve my general quality of life.


SA 11 page 265 (Follow Directions) 25 Points

SA 11

DIRECTIONS:     Self-Assessments (50 points) must be a minimum of 50 words.

Each Self-Assessment acts as a self-check or a personal habit awareness that will stimulate further thought about how the chapter relates to you personally.  This portion of the class is to engage you in deeper thought about your health choices. Each chapter will become more personal as you do the self-assessments. Every self-assessment will ask you what phase of change you are in, The Transtheoretical Model (Stages of Change) will be how you identify what stage you are in.

  1. Make sure you state the FOUR (4) questions, then your answer to that exact question.
  2. The FOUR (4) questions will be the same in every self-assessment you do for all 13 chapters.
  3. Below is the grading RUBRIC for specific grading criteria.


  • Summarize what you learned about yourself by completing the self-assessment. Be specific about your results.
  • Example; Was there a pattern with your responses such as, “ALWAYS” and/or “NEVER” responses?

B. Target Behavior- 10/10 example:  WHAT ONE BEHAVIOR WOULD YOU TARGET FOR CHANGE?

  • Be very specific here. Leave no doubt about your ONE TARGET BEHAVIOR. This is where you discuss what change you would make.


  • List the Change.
  • Name the Stage you feel you are in. (Listed below 1-6)
  1. Precontemplation – In this stage, people do not intend to take action in the foreseeable future (defined as within the next 6 months). People are often unaware that their behavior is problematic or produces negative consequences. People in this stage often underestimate the pros of changing behavior and place too much emphasis on the cons of changing behavior.
  2. Contemplation – In this stage, people are intending to start the healthy behavior in the foreseeable future (defined as within the next 6 months). People recognize that their behavior may be problematic, and a more thoughtful and practical consideration of the pros and cons of changing the behavior takes place, with equal emphasis placed on both. Even with this recognition, people may still feel ambivalent toward changing their behavior.
  3. Preparation (Determination) – In this stage, people are ready to take action within the next 30 days. People start to take small steps toward the behavior change, and they believe changing their behavior can lead to a healthier life.
  4. Action – In this stage, people have recently changed their behavior (defined as within the last 6 months) and intend to keep moving forward with that behavior change. People may exhibit this by modifying their problem behavior or acquiring new healthy behaviors.
  5. Maintenance – In this stage, people have sustained their behavior change for a while (defined as more than 6 months) and intend to maintain the behavior change going forward. People in this stage work to prevent relapse to earlier stages.
  6. Termination – In this stage, people have no desire to return to their unhealthy behaviors and are sure they will not relapse. Since this is rarely reached, and people tend to stay in the maintenance stage, this stage is often not considered in health promotion programs.
  • Explain why you are in this stage.
  • When will you begin your change?
  • Show your specific plan what will you do to make the change.


  • Be specific here Your goal needs to relate back to your TARGET BEHAVIOR

E. Grammar 5/5 REMINDER:

  • Please reread before submitting in the future.

Copy and Paste this format into the reply area and answer the questions .  This must be done to get full credit for the structure of your answer.  Do the same for every discussion in the future. Leave it in red answer in black

1. SUMMARY OF FINDINGS FROM DOING THE ASSESSMENT – Explain what you learned from doing the survey

2. WHAT ONE BEHAVIOR WOULD YOU TARGET FOR CHANGE? – To receive full credit, you need one target for change that connects to what you learned doing the assessment.

3. WHAT STAGE OF BEHAVIOR CHANGE ARE YOU IN: This needs a full definition of WHY? you are in this phase and WHEN you will start your behavior change.  Use this example’s format when answering this question exactly for full credit.

  • Explain why you are in this stage.
  • When will you begin your change?
  • Show your specific plan what will you do to make the change.

4. WHAT LONG TERM GOAL WOULD YOU MAKE TO ADDRESS TARGETED BEHAVIOR? This should correspond to what you found out doing the assessment, the behavior you are targeting and the change you want to make.

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