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Winter 2009 class at Eastern Oregon University
Iron Deficiency and Anemia
Most of my adult life I have been low in iron especially when I was pregnant. I was extremely tired, absolutely no energy, bags under my eyes, etc. Iron deficiency causes anemia which impairs a person’s physical and mental performance. I have tried to give blood during blood drives but they tell me they don’t want my blood because I am anemic (P.S. this is an inexpensive way to find out if you are anemic or not). I have taken iron supplements and don’t like the side effects. At one time way-back-when, I was told to eat lots of spinach because it was high in iron. I like spinach so I ate lots of it. Years later I learned that there was a miscalculation of the amount of iron in spinach; it has iron but not what we were lead to believe. Read more »
Objective Survey
Within the next week, I would like everyone in this class to fill out a short Objective Survey. I periodically use this survey to help me assess my teaching effectiveness regarding the goals that I outlined at the beginning of the term in your Learning Guide.
Paper: Vegetarian health benefits
Kimberly Kelty
Fitness and Health
Paper
The Health Benefits of being a vegetarian Read more »
Retesting
My BMI this time is 25.2 which is the same. My body fat percentage is 28.4,
> which is down
> a few points (from 31 I believe.) I lost two lbs. (I had lost 4 lbs, but
> gained two
> back.)
>
> My running time went up. I'm doing a 15:10. This doesn't surprise me
> because I was
> running a lot more right before the term started and at the start of the
> term.
>
So my new set of goals are mostly centered around joining a gym so I can do weight training. I'll be doing this with my boyfriend, since I think having someone to go to the gym with will be more motivating (and will also streamline both of our schedules.) Read more »
Fitness re-testing for the end of semester
Cardiovascular Endurance: 12 minute Swim test: 710 yards/Excellent Category. No VO2 can be recorded during test.
Muscular Strength: My average score for all three tests was 71.2% ranking me good in strength.
Body Composition: I did the 7 site skinfold test and my body fat % is 17.5 putting me in the excellent range for my age, 30, weight, 140, height, 5'4".
Flexibility: I obtained 49.0 cm put me in the 95% for my age group
Both my cardiovascular and strength improved and I lost three pounds during this semester!
Nutrition Analysis 02/12/09-02/14/09
Cheeseburger, Chicken breast, broccoli, graham crackers, fruit cocktail, pineapple, cottage cheese, french fries, chicken nuggets, fish sticks, frosted flakes, cinnamon toast crunch, chocolate covered cherries, milk 2%, 12 oz sprite, taco, and burrito
Food Energy/Total Calories (kcals) 5327 5454
Protein (gm) 188
Carbohydrate (gm) 794
Total Fiber (gm) 38
Total Fat (gm) 166.8 118.4 - 207.2
Saturated Fat (gm) 64.1 < 59.2
Monounsaturated Fat (gm) 66 **
Polyunsaturated Fat (gm) 25 **
Linoleic (omega 6) (gm) 20.8
Alpha Linolenic (omega 3) (gm) 2.2
Cholesterol (mg) 424 < 300
Vitamin A (mcg RAE) 1455.1
Vitamin C (mg) 239.6
Vitamin E (mg a-TE) 9.7
Thiamin (mg) 3.8
Riboflavin (mg) 5.8
Niacin (mg) 55.5
Folate (mcg, DFE) 1020
Vitamin B6 (mg) 4.5 Read more »
Muscle Workouts
This is the best way for me to present my muscle log.
Monday
Power Cleans-115 3(x12 x8 x4)
Straight Hamstring-N.W. (no weight) 3(x12 x8 x4)
Incline Bench-95 3(x12 x8 x4)
Recline Lat Pull-60 3(x12 x8 x4)
Front Squats-130 3(x12 x8 x4)
Wednesday
Power Cleans-115 3(x12 x8 x4)
Step Ups-50 (3x10)
Decline Bench-95 3(x12 x8 x4)
Recline Seated Row-55 3(x12 x8 x4)
Back Squats-150 3(x12 x8 x4)
Friday
Front Squats-130 3(x12 x8 x4)
Straight Hamstring-N.W. 3(x12 x8 x4)
Incline Bench-95 3(x12 x8 x4)
Recline Lat Pull-60 3(x12 x8 x4)
Single Leg Squats-80 3(x12 x8 x4
Muscle Workouts
This is the best way for me to present my muscle log.
Monday
Power Cleans-115 3(x12 x8 x4)
Straight Hamstring-N.W. (no weight) 3(x12 x8 x4)
Incline Bench-95 3(x12 x8 x4)
Recline Lat Pull-60 3(x12 x8 x4)
Front Squats-130 3(x12 x8 x4)
Wednesday
Power Cleans-115 3(x12 x8 x4)
Step Ups-50 (3x10)
Decline Bench-95 3(x12 x8 x4)
Recline Seated Row-55 3(x12 x8 x4)
Back Squats-150 3(x12 x8 x4)
Friday
Front Squats-130 3(x12 x8 x4)
Straight Hamstring-N.W. 3(x12 x8 x4)
Incline Bench-95 3(x12 x8 x4)
Recline Lat Pull-60 3(x12 x8 x4)
Single Leg Squats-80 3(x12 x8 x4
Stress
I have been under a lot of stress lately and my stress rating was poor. I try and manage my time and i run a lot to try and relieve stress but I always seem to be stressed. I try to get as much sleep as possible but i always seem tired too. What could I do to relieve this stress?
Drug Addiction
I have been reading up on illegal drugs and addiction especially with some of my other classes and one of the quesitons people tend to ask is are the addicts criminals or do they have a disease. Should they be put in jail or in rehab? How does rehab affect them and their families?
Cancer Risk Profile
Cancer
Lung:1
Colon:1
Skin:1.7
breast:1.6
Cervical:1.1
Endometiral:1.7
Pancreatic:1.1
Kidney and bladder:1
Oral:1
Esophageal and Stomach:1.7
Ovarian:1.2
Thyroid:1
Liver:1
Leukemia:1
Lymphomas:1
I am at low risk for all the cancers. I found the risk numbers by adding up the my answers for the cancers and divided by the number of questions i answered about them.
Stress Vulnerability Questionnaire
My total points for the stress vulnerability questionnaire was 43 points. This puts me at average and somewhat vulnerable to stress. I should practice ways to manage my stress better. I run but that doesn't always seem like enough. I should stop procrastinating, that would probably help. I should eat a more balanced diet and get more sleep to help with my stress.
Cancer Risk Assessments
Cancer Risk Assessments
Breast Cancer- 1.6 Low to Moderate Risk
Skin Cancer-1.3 Low Risk
Cervical Cancer-1.5 Low to Moderate Risk
Colon Cancer- 1.2 Low Risk
Oral Cancer- 0-Very Low Risk
Leukemia-1.5 Low to Moderate Risk
Thyroid Cancer- 1 Low Risk
Liver Cancer- 1 Low Risk
Lung Cancer- 1 Low Risk
I was glad to see that I was at low risk for most of these cancers. Cancer is probably one of my biggest fears because it really doesn’t have a cure. I feel I am very fortunate to be at such low risks.
Alcoholism
Alcoholism
I answered one question “Yes”. This is a warning sign (apparently) and means I should not increase my alcohol consumption. Although I take this warning sign seriously I’m not seriously worried about it. I do not drink enough to become addicted. Also it does not run in my family whereas if it did I would worry a bit more about the warning sign.
Excercise Readiness
Exercise Readiness
Mastery: 16
Attitude: 13
Health: 16
Commitment: 16
I scored a 12 or more for each of the categories. Because of this my chances of initiating and adhering to an exercise program are good. I really enjoy Exercising and it makes me really happy to see that I did so well
Life Expectancy and Physiological Age Prediction Questionaire
My Life expectancy was 87.95 years of age and my physiological age was 12.05 years of age. I could probably increase my life expectancy by my nutrition and diet, I do not take in enough food and vitamins everyday, and keep up my exercise. Also if i could find a way to be less stressed I could raise my life expectancy too. Going along with that if I didn't put so much stress and pressure on myself to have everything perfect.
Stress Vulnerability
Stress Vulnerability
Score: 73
I scored- Poor (Highly Vulnerable to Stress)
I agree very strongly to this because I am very stressed out. I have a difficult time coping with stress and although I exercise obsessively I do not feel like I have an adequate amount of outlets for my stress.
Alcohol questions
Alcoholism
I only answered yes to one of the questions for the alcohol use. This means that it is a warning sign that alcoholism could develop and I should not increase my consumption of alcohol.
I think that some ways I can get rid of this warning sign is to make sure I make positive choices. Also I can hang out with people that help me make good choices.
Exercise
Exercise Readiness
Mastery=12
Attitude=13
Health-16
Commitment=16
Scores above 12=chances are good that I will adhere to and exercise program
I was actually surprised a little with the results because I thought that I would score lower. Although scoring 13 on the attitude towards exercise does not surprise me because I usually don’t have a lot of motivation to work out unless I have someone to go with.
Stress Questionnaire
Stress Vulnerability
I scored a 60 on the stress vulnerability test. This means that my stress level is fair and that I am vulnerable to stress.
I think that my number is somewhat high because when it came to the questions about school and money; that is where I scored the highest. I think that with better time management and more physical activity my stress level will start to decrease.
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