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VeryFit Clinic:  The Wellness Plan

Welcome to this 3-contact-hour Continuing Education  course with instant online processing and certification 24/7.  Study the course below, take the 12-question multiple-choice TEST, register and pay online. If you score 75% or above, you may print your CE certificate on your printer as soon as you finish. If you have difficulty printing your certificate, click here. You may retake the test once.

A. Directions for a 3-hour Continuing Education Certificate: You need parts of a whole day to do this course. Follow the below instructions for a 1-day test and email in the results as HR 60/120, BP 120/80, BMI 22, Walk2 20min, Walk 10miles/w, F/Vegi 8, Fat 50g, Tobacco 0,  with the answers to the tests given a numeric value. Take fully 3 hours to do the tests and study the test implications. Explore Choosing Daily Fitness and Healthy Eating Patterns. Submit the 10 answers under the comments in the course evaluation.

B. Directions for personal health-improvement programs and for college courses: Take this module as a baseline from which you can evaluate your changes. The module is best taken over four months. Submit the results three times, first as A6 VeryFit Clinic Plan;  and  as A14, the Final Report of the VeryFit Clinic Plan.

Do NOT do this module or parts of the course if you have any physical health problems, physical handicap or sickness that may be harmed by any of these activities. Give only factual information, do not cheat. Note the explanations lower on this page. Study the general standards for each and develop your own goals that you think would be appropriate for you. Report the results in paragraphs with clear headings that include relevant dates and data as per example. In the first submission, give the results with data just as they reflect your present situation; we look for some changes or improvements in the second and third submission.  Some areas may be satisfactory in the beginning and may require no or little change.

If you are not acquainted with any of the above measurements, just type the topic into a search engine like Google and explore the links. Example: "Blood Pressure."  Each paragraph below should consist of 6-12 carefully crafted sentences, with a clear topic sentence.

Instructions and Examples of Headings:

1. HP Resting/Exercise, goal 60/120, Feb 1, 200X: 70/100. (Then in March you add the results for March to this heading, etc. Use similar headings for all 10 parts of the project.)

     Followed by two paragraphs as suggested below;  Start each paragraph with the topic, like "Hindrances."

A6.1. Hindrances/Improvement Plan: .......(a paragraph on each of the 10 items on what stopped you from achieving your goal? What will you do about it? Explain)

A6.2. Goals/Method: .......(a paragraph on each goal and new method with documentation, that includes where you found the goal/method: author, book or website, year)

A14.1. Integration:.......(a paragraph on each one on how it improved or affected your lifestyle)

A14.2. Conclusion:..........( a paragraph on each about your observation, what did you learn, what you did achieved or failed in and why)

Notes about the above 120 indicators: 

1. HR. Resting Heart Rate refers to a person's heart rate at rest. The best time to determine your resting heart rate is in the morning, after a good night's sleep, and before you get out of bed. Counting the pulse at the carotid artery has proven to be the easiest place to locate the pulse.  Press gently on one side of the neck with your index and middle finger until the pulse is felt.  Count each beat you feel to determine your heart rate. 

HR. Exercise Heart Rate refers to a person's HR after strenuous exercise, like running, fast stepping, etc. Do not overdo it. Be careful.

2. BP. Record your blood pressure at rest at home, a food market or at a drug-store twice and record the average.

3. BMI. To determine the Body Mass Index, weight in kilograms is divided by height in meters, squared. Use the calculator at  http://www.nhlbisupport.com/bmi/bmicalc.htm. If your BMI is above 24, items 5 and 7-9 become your major part of your project.

4. Walk/Run 2 miles. The goal of the two mile run or walk is to test your cardio-vascular endurance and leg strength.  You will want to run/walk two miles as fast as you safely can, but do not harm yourself. Warm up and do not overdo it, especially if you have not exercised for a while.

5. Walk/Run in miles per week.  Keep track of your miles or steps for a weeks. If you measure steps, converts the steps into miles. Some individuals aim for 21 miles a week, or for 1000 miles a year.

6. Push-ups in 2 minutes. Do push-ups for two minutes and record the number of push-ups. The push up event tests your upper body strength and conditioning. Basically you do as many push-ups as possible in two minutes.  There is a standard way in which to do the push-up, that is where only the toes and hands touch the floor.. Females and man who cannot do regular pushups may use the pushups where the knees and hands touch the floor.

7. Fruit/Vegies. Keep track of you number of cups of fruit/vegetables in 2-5 days, then report the daily average. The 2005 USDA Guidelines recommend 5 cups of fruits and vegetables a day. www.learnwell.org/nutri.htm

8. Fat, Carbs and Protein first in grams. Keep track of you food intake and the number of fat, carbs and protein grams for 2-3 days. Then divide the total fat/carbs/protein grams by the number of days recorded to get the average daily intake in grams. The Nutrition Facts labels on the foods you eat gives the thee macro-nutrients in grams. Other tables, including those on most textbooks on the subject, may give further data. Consume 3 or more ounce-equivalents of whole-grain products per day, with the rest of the recommended grains coming from enriched or whole-grain products. In general, at least half the grains should come from whole grains.

Fat, Carbs and Protein in calories, calculated from the above weights in grams. To calculate your calories, multiply your total fat grams by 9, the carbs and protein grams by 4 and add up the three figures to arrive at your total calories for the day.  Give the total calories and the fat, carbs and protein calories in % of the total. If possible, keep your saturated fats below 10 % of your calories. Report all data in detail and show how you arrived at your total daily calories. See http://www.health.gov/dietaryguidelines/dga2005/document/html/executivesummary.htm

9. Meditation/Relaxation in Average Daily Minutes. Record the time you spend in meditation, prayer, devotional/relaxing reading, life-goals review, or relaxation exercises in 2-5 days, and divide the number of the days recorded.

10. Alcohol and Tobacco: If you do not use alcohol and tobacco, report 0/0. If you use alcohol, report drinks per average week. If you use tobacco,  report the weekly total,  and start working on quitting via www.learnwell.org/smokefreed.htm. In that case, this item becomes your major part of your project.

11-12. Health indicators of your own choosing that speak to your VeryFit health-improvement plan. Do not use the optional plans below unless there is a very good reason involving your person health. These items are items that you choose for yourself that deal more in-depth with your own health-improvement plan and that are measurable and reportable in numbers that are recorded when needed and available.

8, 9. Calculating Nutrient Intake

Optional other indicators for personal use:

1.  Touch the Toes: Sit on the floor with your feet in front of you. With your legs straight, try to touch your toes, or move toward them. Then measure the distance that separates your finger-tips from your toes and record it a minus number. If your fingers can reach past your toes, that is a plus number. Do not strain yourself.

2. Cholesterol: You may test your cholesterol level with the help of a kit available at a drug-store or in connection with your physical examination at a doctor's office. This test will normally be taken only once in 2-4 years, unless it is elevated. You may try to aim for a low cholesterol level. You also need to track your HDL and LDL levels.

Explore the following sites: Choosing Daily Fitness  Healthy Eating Patterns  Living with Less Stress Writing Health Scripts

TEST for CE Students

Study this web-site for 3 hours for an approved (RN-CEP 11430, MFT- PCE 39) 3-hours Continuing Education Certificate (0.3 CEUs).  Click here for the self-correcting test