Self-Assessment Report: Health Behavior: Exercise

By Ching Yee Yiu

Psychology is commonly defined as the science of human behavior or as the science of the experiences and activities of human beings. The term has gone through several interim definitions; It had successively been defined as the science of the mind, the science of mental activity, the science of consciousness, and the science of conscious experience. these changing definitions to some extent reflect the changing nature of the interest and preoccupations of the people who have called themselves psychologists. which position is the best one? The question cannot be answered directly. The use of different theories to explain human nature and behavior is eclectic; no one theory appears to be clearly superior. However, if we look at different theories objectively, we may have a better picture of human behavior and soul. In fact, psychologists describe human beings in three different levels: they are the affective level, cognitive level, and sensorimotor level. In this paper, I am going to describe these three levels, how these three levels affect human behavior, my self-assessment report on exercises, question and answers about exercise, my action plan, expectation and library research.

An affective level, represents our feelings which govern human behavior. Usually it is an internal stimuli which acts as a motivational force exerting itself through a variety of channels within the person, directing specific behaviors. Considerably more emphasis is placed on the source of energy than on its direction.

Cognitive level of human behavior, emphasize on the central processes of the organism to explain behavior. It usually deals with the process of perception and perceptual organization. When we receive the feeling from our emotions, we begin to think about it, to analyze it, and determine what kind of actions we will take.

Sensory motor level of human behavior means something we are actually doing or sensing. Usually, feeling governed by what you ar thinking and what you are doing.

Three levels of human behavior can be integrated. For example, I love to eat candies very much, is my affective level. However, in my cognitive level, I think that candies are not good health. Therefore, I decide not to eat any candies, is my sensorimotor level. After talking about three levels of behavior, let's see what I mean by self-assessment.

Self-assessment is trying to observe and think about yourself very carefully in order to find out what your needs are. For example, after a week of observation, Tom finds that his reading speed is too slow. This makes him not catch up with the reading assignments and not get good results on his homework assignments and exams. Then he decides to find out more information about reading and sets an action plan and tries his best to improve his weakness. We need to have self-assessment all the time in order to find out ways to improve and develop our potentialities.

My Self-assessment Report

After two weeks of observation, I find myself to be a very tired and lazy person. I just do not know why, I always want to sleep. One morning after nine hours of sleep, I think that I will be fully awake on that day and also will achieve a lot of things. I planned to study three chapters of my major course, PIR 351 and wrote a small book report. However, when I went to the library, I slept on the desk. When I went back home, I slept again, on my comfortable bed. I became very frustrated because I achieved nothing! I was even angry with myself and lose all my confidence. I went and asked my friend's opinion. He said, "Ching, you may not have enough exercise."

Exercise, that's what I need everyday and what I lack! Everyday, my heavy schedule such as classes, studying, watching TV, listening to the radio, makes me not have time to do exercise. I know that exercise is very good and important to our human health. That's why I decide to choose "exercise" as the topic of this paper in order to know more and understand more about exercise and thus improve my health situation.

More Information About My Need

In order to convince myself about the importance of exercise and strengthen my determination to exercise everyday, I need to know more about the information of exercise. There are several questions which need to be answered: 1) Can exercise balance life?

The answer is absolutely "YES". We really need exercise as a part of balanced living. An individual will obtain the greatest value and happiness from life as he learns to spend each day in the most desirable manner. This means providing time of work and study, eating a nutritious diet, obtaining proper sleep and rest, engaging in recreation, and doing some self-evalutaion. It is needed to keep the organic systems of the body in proper condition, to provide release from the strain of work and study, and as a way of making himself more vigorous and productive, whether it be on the job, at home, or in service to the community. Physical education is not something you engage in once a in a while. Instead, its true value comes into play as it is utilized as medium to promote the best type of existence. As a means to a happier and more productive life, it is one of the greatest contributions that physical education and exercise can make to the space age. 2) Does the advancement of technology affect or exercise rate?

The answer is "YES". As the technology becomes more and more advanced, our exercise rate declines more and more. In this twentieth-century atomic world, people dream of times when labor saving devices will give them more leisure hours. The nation's technology is directed toward this end, but how does the public spend all these leisure hours? It is conducive to physical, mental, social emotional, and economic well-being to use leisure time sitting and listening to the radio or watching television three and four hours everyday? To go to the movies several times a week? There are many good radio and television programs on the air, but there are many good moves on the screen, but there are more that are pure rubbish. Television, a leisure time activity, encourages us to become more and more inactive.

It is not difficult to see the trend in men's lives with atomic development. Forecast may be made for more luxurious ways of travel, more efficient labor saving devices. This will give man more free time. One man has said, "Man can have control of his doom." The future of this country in the atomic era will depend to a great deal on how these added leisure hours are spent. Exercise cannot itself prevent American civilization from being physical and mental decay because of inactivity and suffered indulgence. However, exercise can be a contributing factor towards the better use of leisure time and the leading of a more vigorous and healthy life on the part of everyone. 3) Does exercise help us to release tension?

The answer is again, "YES". This finding is very treasured to me because I am a very nervous person. All the time I just keep on worrying about things and cannot calm myself down. In fact, not only me, people in modern day find it difficult to free themselves from hate, worry and fear. They find themselves difficult to adjust the bright lights, the screeching noises, the jostling crowds, and the rushing madness of urban and city life. They find it difficult to refrain form engaging in a highly competitive race for a higher salary and better position than their fellow workers. They find it difficult to relax and enjoy living. It was probably due to unbearable tension. In fact, tension is probably greater in peace than it is in war and that danger excites, but tension destroys. Diseases that are concerned with the heart, blood vessels, and kidneys have rushed to the front, and it is difficult to bring them under control. Some experts believe that deaths are partly due to the tensions of modern-day living. Fortunately, exercise may contribute considerably in relieving the tension of modern day living. When an individual is attempting to serve a tennis "ace", he forgets all about the conference with the boss the next day, about the final exam, or about getting a higher salary at a better job than his next-door neighbor. Play and exercise will supply many mental, physical, and social dividends that will contribute in great measure to a rich and full life. 4) Can women exercise menstrual troubles away?

The answer is "YES". Including me, a lot of females today suffer form menorrhea (cramps) and premenstral tension such as painful breast, headache, aching legs, and a feeling of irritability and depression. Although scientists are still discussing and disputing the causes and cures of premenstral tension and menstrual cramps, they agree on one thing: exercise will help. A 36 year-old teacher reported that she used to be a real witch before her period. Then, she started jogging everyday. Now, even though her breasts still hurt sometimes, she never had those rotten moods anymore. Fitness experts Maria Agardy and Kathryn Lance say that exercise to strengthen the pelvic area are the most effective of all.

My Action Plan

Since exercise is very important and good to solve a lot of my health problems, I really hope that I can keep on doing exercises, not just a while, but everyday. Below is my action plan. 1) Choose either jogging, playing badminton or tennis as one of my weekend activities. 2) Take twenty minutes a day to do the exercise which can flatten my stomach, shape my hips, thighs and legs. (Detailed information will be given later). 3)Choose an exercise partner to start our exercise program, also, keep record for each other for encouragement, for example, a chard which can show both or your achievements.

Daily exercise program will be divided into two parts, one is stomach exercises and the other is hip, thigh , and leg exercises. A) Stomach exercises for endurance Endurance exercises tone muscles and burn calories. According to experts, they may also improve posture and reduce body fat. Start with 25 repetitions a day, and work up to 50. 1. Lie on your back. Place one or more thick cushions to support your rear so that it is several inches higher than your shoulders. With feet together and toes pointed, raise your legs, keeping them straight until they are vertical. Lower legs to starting position. Repeat. 2. Stand, hands clasped behind your back. Lean forward and the back of your shoulder are about as low as your hips. Keep back straight and parallel to the floor. Return to starting position. Repeat smoothly and slowly. 3. To perform this exercise properly, you must learn to expand your chest after completely exhaling, in the same manner that your chest expands as you inhale. Sit, legs bent, knees pointed toward the ceiling, feet flat on the floor, toes supported under a couch or held by a friend, hands in the back of your head, fingers interlocked. Without inhaling, lean back until you upper body is at a 45 degree angle to the floor. Twist completely right, then left, then return to a sitting position before breathing in. Exercise should be done slowly. 4. Stand, feet more than shoulder-width apart, toes pointed slightly to the sides. Lean back and rest your rear on the kitchen counter. Position yourself so your feet are well forward of your hip and keep your upper body upright. With arms up, twist the trunk to the right, then back to the left. B) Hip, thigh, and leg exercises These exercises help you to increase tone, improve shape and build strength. Stop if you begin to tire excessively before reaching that goal. 1. Find a thick catalogue, or phone book to elevate your heels three or four inches above the floor when you are standing on it. Double the stretch cord and place the catalogue on top of two strands. Hold the ends of the double cord in your hands and stand on the edge of the catalogue with the balls of your feet. Raise you heels as high as possible, then lower back to the starting position. Repeat. 2. Double the cord. Place one foot inside the loop, then bring the two ends around a doorknob. Hold on to them in one hand and move away from the doorknob until the cord is at about a 45 degree angle from your body. For balance, place the other hand on some stable object. Keep the leg straight and pull the foot down to touch the support foot. Return the foot to the starting position. Repeat on both sides.

Expectation

After finishing this paper, I am glad to say that my life will be changed in the future. Instead of very tired an weak student, I will be a very energetic and cheerful person. Since I keep on doing exercises all the time, I will not be tired anymore. I can think more quickly, do more quickly, and remember more at one time. I will be very efficient. Furthermore, if I can do things quicker than before, I will have more time left over. I will either use this extra time to develop my potentialities of help other people. Thus, my life will be richer and more meaningful. In addition to all these, my appearance will change because the exercises are designed to keep my body in shape. I become more and more confident in myself. As I know how to appreciate and accept myself, I will know how to accept others also. It's not difficult for me to be a loving and caring person if I am a cheerful and healthy person. Thus, my social need will be much more satisfied. Exercises can lead to such a great change on and let me not hesitate and start my exercise program today!

Library Research

It's the first time of my life that I can do a paper which is not to satisfy the professor's need but my own need. I set up the title myself which is my urgent need in this period, and try to look up the material in the library and the articles in microfilm. I have an interesting and enjoyable experience in looking for the material on microfilm. It's really to my surprise that there are a lot of materials about exercise which can answer a lot of questions in my heart. My friend and librarian really helped my a lot during the research. I'm glad to say that I had a much more enjoyable experience in this project than the last one

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