Mental/Emotional Health

My definition and mental and emotional health is the way that someone sees themselves/feels about themselves and how their daily activities and interactions make them feel. For example, if someone feels confident and happy with themselves and enjoys their life and what they do in it, I think they would have a good state of mental/emotional health, whereas someone who is self conscious and anxious and doesn't enjoy their life would be in a poor state of mental/emotional health.
Mental and emotional health is important because it can help people feel more ready to take on life, and they will likely be more healthy over and feel inclined to take good care of themselves because they feel good about themselves and want to continue to do that. People with good mental and emotional health will also probably be better at dealing with stressful and social situations because they will be in control of their emotions and will understand the consequences or value of things.
Ignoring your mental and emotional health can result in many health problems, such as depression. It will also make it difficult for someone to get jobs/make friends etc. because of low self esteem and lack of ability to deal with situations efficiently. Overall, poor mental and emotional health will result in a difficult life, whereas wellness in this area of health will result in a happier, healthier one.

My Personal Workout

Warm up- Jog 3 Laps and stretch all muscles.

Dumbbell Exercises (w/ 20 pounds) 
Down+ups- 10 reps
Bicep curls- 10 reps
Tricep extensions- 15 reps
Pectoral flies with bench- 10 reps
(w/ 10 pounds) 
Forward flies- 10 reps
Side flies- 10 reps

Machines
Bench press machine- 50 pounds, 15 reps
Bicep pull machine- 70 pounds, 15 reps
Pectoral machine- 40 pounds, 15 reps
Squat machine- 70 pounds, 12 reps

Glutes machine- 60 pounds, 10 reps each leg
Adductor- 80 pounds, 15 reps
Abductor- 80 pounds, 15 reps
Leg press- 180 pounds, 15 reps

Ab Work 
Side crunches- 20 each side
Leg raises- 15 reps
Leg extensions- 15 reps
Side plank- 1 min each side
Front plank- 1 min

Do 3 sets of this.

Cool Down- Stretch everything and jog 3 laps, then walk1.

--> this workout starts with arms, then progresses to legs, then abs.

Physical Fitness Test Results- Analysis

Overall, I thought that my physical fitness test results were decent. My muscular endurance was for the most part above average, and a couple were even excellent. My flexibility was also pretty good with average to above average results. However, my coordination/ agility/ balance and explosive power were all just average, which isn't bad, but I would have liked to have seen better results, at least for agility; I personally don't think that co-ordination is as important as some of the other things. The thing I was most disappointed with overall were my beep test results; I got "fair" as a result, which I didn't think was very good for me. I do accept that although I can usually run for awhile, I can't run very quickly. Next time, though, I would like to try to do better in that and maybe a few of the other things that I only got "average" in.

Physical Fitness Test Results

Heart Rate
Lying down- 92
Sitting down- 80
Standing up- 108
After 9 minute run- 152
1 min rest- 136
2 min rest- 120
3 min rest- 96
4 min rest- 104

Explosive Power 
Vertical jump- 15 (Average)
Long jump- 179cm (Average)

Muscular Endurance
Push ups- 41 (Excellent)
Crunches- 27 (Excellent)
Chest raises- 32 (Average)
Side leg raises- 73 (Good)
Leg extensions- 39 (Very good)

Beep Test- 6.5 (Fair)

Flexibility
Sit and Reach- 12cm (Average)
Shoulder flexion- 49 (Very good)
Back extention- 76 (Excellent)

Coordination
Wall toss- 21 (Average)

Agility 
Agility run- 20.07 sec (Average)

Balance
Stork stand- 15sec (Average)

Body Type and Why

The 3 body types are:
Endomorph- Average to large frame with rounded appearance and larger percent body fat. Hips are usually larger, and legs may appear shorter in relation to body size.
Ectomorph- Lean, usually thin with a small frame and little muscle or fat. Long arms and legs in proportion.
Mesomorph- Low to average body fat, often muscular, average to large bone structure with well proportioned limbs, broad shoulders, and narrow hips.

My body type is mainly Mesomorph. I say this because I have average body fat for a female and I have a muscular build and average bone structure and I think I am well proportioned for the most part.

Health Continuum

I would say that I am in the middle of the right side of the continuum, around education. I say this because I have moderate energy and no long lasting aches and pains, and no discernible illness but I think I am quite healthy. I eat well usually and exercise and like to learn about wellness.

Definition of Health

My definition of health is generally being physically fit and maintaining good nutrition through healthy eating. Also, being healthy as in not being sick or having any diseases. These are the only things that I think of; however, health can also be based on mental and social health, but when I think of being healthy I don't usually think about health that you can't see.