Saint Louis University

SCHOOL OF TEACHER EDUCATION AND LIBERAL ARTS

Department of Physical Education

NAME: Darlene C. Pentiano

SCORE:______________________

THINGS TO DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7

CONSIDER
Diet and Calorie Intake Must intake Must intake Must intake Must intake Must intake Must intake Must intake
Nutrition estimated calorie estimated calorie estimated calorie estimated calorie estimated calorie estimated calorie estimated calorie
needed which is needed which is needed which is needed which is needed which is needed which is needed which is
suitable for my age— suitable for my suitable for my suitable for my suitable for my suitable for my suitable for my
2,000-2,400 age— 2,000-2,400 age— 2,000-2,400 age— 2,000-2,400 age— 2,000-2,400 age— 2,000-2,400 age— 2,000-2,400
calories—in order to calories—in order to calories—in order to calories—in order calories—in order to calories—in order to calories—in order
ensure that my body ensure that my body ensure that my body to ensure that my ensure that my body ensure that my body to ensure that my
has enough energy to has enough energy has enough energy body has enough has enough energy has enough energy body has enough
develop and work to develop and work to develop and work energy to develop to develop and work to develop and work energy to develop
properly properly properly and work properly properly properly and work properly

Beverages and Drink at least 8 Drink at least 8 Drink at least 8 Drink at least 8 Drink at least 8 Drink at least 8 Drink at least 8
Alcohol glasses of water to glasses of water to glasses of water to glasses of water to glasses of water to glasses of water to glasses of water to
keep hydrated and to keep hydrated and keep hydrated and keep hydrated and keep hydrated and keep hydrated and keep hydrated and
flush body waste; to flush body waste; to flush body waste; to flush body to flush body waste; to flush body waste; to flush body
supplement with 3 supplement it with supplement with 3 waste; supplement supplement with 3 supplement with 3 waste; supplement
cups of green tea to drinking ginger tea cups of green tea to it with drinking cups of green tea to cups of green tea to it with drinking
make body’s to burn hundreds of make body’s ginger tea to burn make body’s make body’s ginger tea to burn
metabolism more calories metabolism more hundreds of metabolism more metabolism more hundreds of
efficient efficient calories efficient efficient calories
 Fruits and Include red, Include red, Include red, Include red, Include red, Include red, Include red,
Vegetable white/brown, green, white/brown, green, white/brown, green, white/brown, white/brown, green, white/brown, green, white/brown,
blue/purple, blue/purple, blue/purple, green, blue/purple, blue/purple, blue/purple, green, blue/purple,
yellow/orange yellow/orange yellow/orange yellow/orange yellow/orange yellow/orange yellow/orange
vegetables and fruits vegetables and fruits vegetables and fruits vegetables and vegetables and fruits vegetables and fruits vegetables and
in every meal to get in every meal to get in every meal to get fruits in every meal in every meal to get in every meal to get fruits in every meal
enough vitamins and enough vitamins enough vitamins to get enough enough vitamins enough vitamins to get enough
nutrients and nutrients and nutrients vitamins and and nutrients and nutrients vitamins and
nutrients nutrients

Carbohydrates Practice a low-carb Practice a low-carb Practice a low-carb

diet in order to diet in order to diet in order to
improve health improve health improve health

Protein Consume foods that Consume foods that Consume foods Consume foods that Consume foods
are rich in protein are rich in protein that are rich in are rich in protein that are rich in
protein protein
Eat eggs and drink Eat fish and drink Eat fish and drink
milk milk Eat nuts and milk Eat nuts and drink
yoghurt milk

Fats Eating food with Eating food with

saturated fats such saturated fats such
as red meat (beef, ice cream
pork)

Reward Have an extra

serving of my
favorite dessert—
ice cream
 Stress Rest and Sleep I will sleep around I will sleep around I will sleep around I will sleep around I will sleep around I will sleep around I will sleep around
Management 9:00 pm to complete 9:00 pm to complete 9:00 pm to complete 9:00 pm to 9:00 pm to complete 9:00 pm to complete 9:00 pm to
the 8 hours of sleep the 8 hours of sleep the 8 hours of sleep complete the 8 the 8 hours of sleep the 8 hours of sleep complete the 8
needed needed needed hours of sleep needed needed hours of sleep
needed needed
Exercise during day Learn how to curb Exercise during day Exercise during day Learn how to curb
to sleep better at worries to make it to sleep better at Learn how to curb to sleep better at worries to make it Exercise during day
night easier to unwind at night worries to make it night easier to unwind at to sleep better at
night and try easier to unwind at night and try night
developing a night and try developing a
relaxing bedtime developing a relaxing bedtime
ritual relaxing bedtime ritual
ritual

Exercise I will exercise my full I will exercise my I will exercise my I will exercise my
body to improve my full body to improve full body to improve full body to
level of fitness for at my level of fitness my level of fitness improve my level
least 30 minutes to for at least 30 for at least 30 of fitness for at
help me relax and minutes to help me minutes to help me least 30 minutes to
lower the symptoms relax and lower the relax and lower the help me relax and
of depression & symptoms of symptoms of lower the
anxiety depression & depression & symptoms of
anxiety anxiety depression &
anxiety

Relaxation I will soak in a warm I will listen to I will practice I will do yoga I will soak in a warm I will listen to I will practice
bath soothing music mindful meditation bath soothing music mindful meditation

Release Emotion I will take time to sit I will write anything I will dance, run, I will take time to I will write anything I will dance, run, I will take time to
Tension down, close my eyes, that is on my mind jump, or move sit down, close my that is on my mind jump, or move sit down, close my
breathe deeply in and for about 15 because motion eyes, breathe for about 15 because motion eyes, breathe
exhale minutes unleashes emotion deeply in and minutes unleashes emotion deeply in and
exhale exhale

Time Set a definite time Have a to-do list to Have a to-do list to Set a definite time Set a definite time Plan on the tasks to Plan on the tasks to
Management limit, such as an hour save time because if save time because if limit, such as an limit, such as an do. When you know do. When you
or two. Then try to you have a list, you'll you have a list, you'll hour or two. Then hour or two. Then exactly what needs know exactly what
 finish the task within never have to never have to try to finish the try to finish the task to get done for the needs to get done
the allotted time, and wonder what's on wonder what's on task within the within the allotted day or week, you'll for the day or
feel the excitement as the daily agenda or the daily agenda or allotted time, and time, and feel the stay organized and week, you'll stay
you do it. what to do next. what to do next. feel the excitement excitement as you focused. organized and
Indeed, a list keeps Indeed, a list keeps as you do it. do it. focused.
you focused and you focused and
motivated motivated

Behavior Goal Performing an Performing an Performing an Performing an Performing an Performing an Performing an

Modification exercise to enhance exercise to enhance exercise to enhance exercise to enhance exercise to enhance exercise to enhance exercise to enhance
fitness level. fitness level. fitness level. fitness level. fitness level. fitness level. fitness level.
Accomplishing a 30- Accomplishing a 10- Accomplishing a 20- Accomplishing a Accomplishing a 10- Accomplishing a 20- Accomplishing a
Target
minute aerobic minute strength minute static 30-minute aerobic minute strength minute static 30-minute aerobic
Behavior:
exercises to improve training workouts stretching exercises to training workouts stretching exercises to
Practice of the functioning of to increase bone exercises to combat improve the to increase bone exercises to combat improve the
consistent heart and lungs strength, decrease muscle inflexibility. functioning of strength, decrease muscle inflexibility. functioning of
exercise blood pressure, and heart and lungs blood pressure, and heart and lungs
routine for raise metabolic rate. raise metabolic rate.
full body
Assessment I will use a workout I will use a workout I will use a workout
journal to track my journal to track my journal to track my
improvement/ improvement/ improvement/
progress concerning
progress progress
my fitness goal and
concerning my concerning my
the target behavior
fitness goal and the fitness goal and the
target behavior target behavior

Support and My family and My family and My family and My family and My family and My family and My family and
Accountability friends will help me friends will help me friends will help me friends will help me friends will help me friends will help me friends will help me
to achieve my goals. to achieve my goals. to achieve my goals. to achieve my to achieve my goals. to achieve my goals. to achieve my
They will serve as my They will serve as They will serve as goals. They will They will serve as They will serve as goals. They will
support system who my support system my support system serve as my my support system my support system serve as my
will encourage me who will encourage who will encourage support system who will encourage who will encourage support system
whenever I feel me whenever I feel me whenever I feel who will encourage me whenever I feel me whenever I feel who will encourage
hopeless and drained. hopeless and hopeless and me whenever I feel hopeless and hopeless and me whenever I feel
They will be my drained. They will drained. They will hopeless and drained. They will drained. They will hopeless and
stepping stone to be my stepping be my stepping drained. They will be my stepping be my stepping drained. They will
 bring out a better and stone to bring out a stone to bring out a be my stepping stone to bring out a stone to bring out a be my stepping
healthy version of better and healthy better and healthy stone to bring out a better and healthy better and healthy stone to bring out a
myself. version of myself. version of myself. better and healthy version of myself. version of myself. better and healthy
version of myself. version of myself.

Strategies Doing aerobic Doing strength Doing a static Doing aerobic Doing strength Doing a static Doing aerobic
exercises such as training workouts stretching such as exercises such as training workouts stretching such as exercises such as
brisk walking and such as push-up, shoulder stretch, hip brisk walking and such as push-up, shoulder stretch, hip brisk walking and
running in order to planks, squat, and and thigh stretch, running in order to planks, squat, and and thigh stretch, running in order to
develop stamina lunges to improve calf stretch, and develop stamina lunges to improve calf stretch, and develop stamina
strength and hamstring stretch to strength and hamstring stretch to
endurance improve body’s endurance improve body’s
flexibility flexibility

Reinforcement I will give myself a

treat through
travelling.
 HEALTHY LIFESTYLE CHOICE PLAN
Saint Louis University
SCHOOL OF TEACHER EDUCATION AND LIBERAL ARTS Department of Physical Education

Rubric for Healthy Lifestyle Choice Plan

Exceptional (10pts) Good Fair (6pts) Poor

(8pts) (4pts)
Nutrition Plan Daily eating plan was created with respect to Daily eating plan was created with some respect Daily eating plan was lacking No information was given.
calories, meals and nutrients. to calories, meals and nutrients. information as requested.
Suggest healthy food changes including adding Suggest healthy food changes including adding Suggested a few healthy food Make inappropriate suggestions or
more grains, fruits and vegetables, and limiting fat,more grains, fruits and vegetables, OR limiting changes and in the suggested menu does not suggest a menu for 1 meal
sugar and salt and in the suggested menu for 1 fat, sugar and salt and in the suggested menu for 1 meal to make it somewhat that is more nutritious than the
meal to make it more nutritious for 1 meal to make it more nutritious more nutritious original
Stress Stressors were identified with an accompanied Stressors were identified with an accompanied Stressors were identified. No No sample training log is included
Management plan for management. plan accompanied plan for management
Plan that was lacking information for management. was given.
Identified 3 or more stress management technique Identified 2 stress management technique Identified 1 stress management No stress management technique
provided in the plan provided in the plan technique provided in the plan provided
Behavior Identifies a clearly defined and measurable goal for Identifies a goal but some of the components Goal is not appropriate for a No clear goal is stated
Modification his/her plan are not clearly defined and measured behavior modification plan. Goals
would not result in a change of
behavior
Clearly states a behavior he/she wishes to increase State a behavior, but doesn’t clearly define who States behavior he/she wishes to No clear behavior is stated that will
or decrease that would help him/her meet his/her is in control and how the behavior change will change, but either the behavior is help meet his/her goal. Does not
goal. The behavior must be under his/her be measured. Correctly incorporates support not in his/her control, or it is correctly incorporates support and
control. The behavior must be stated in and accountability, strategies and reinforcement not measurable. Vaguely accountability, strategies and
measurable terms. Correctly and clearly of the behavior incorporates support and reinforcement of the behavior
incorporates support and accountability, strategies accountability, strategies and
and reinforcement of the behavior reinforcement of the behavior