Directions: This inventory is designed to help you find out about you health picture.  For each item in the inventory, check one of the five circles. 
Check 1 if the statement is never true for you. 
Check 2, 3, or 4 to indicate a position between the two extremes.
Check 5 if the statement is always true for you. 

Relaxation, Awareness, and Habits

1  2  3  4  5

O O O O O  1.  I feel relaxed.

O O O O O  2.  I am aware of my inner stress/tensions.

O O O O O  3.  I do not breathe full (shallow breathing).

O O O O O  4.  I feel rushed.

O O O O O  5.  I often feel tired.

O O O O O  6.  I am overactive.

O O O O O  7.  I feel sleepy during the daytime.

O O O O O  8.  I enjoy spending some time without a planned activity.


1  2  3  4  5

O O O O O  9.  I exercise.  Briefly describe how:__________________________

O O O O O 10.  I enjoy the exercises I do.

O O O O O 11.  I enjoy doing calisthenics.

O O O O O 12.  I am aware of the effect of exercise on my posture.

O O O O O 13.  I am out of breath when I walk up a long flight of stairs.

  Food, Nutrition, and Mealtime Habits

1  2  3  4  5

O O O O O 14.  I enjoy my meals.

O O O O O 15.  I take time to taste my food and chew my food well.

O O O O O 16.  Mealtimes are free from tensions, conflicts, and disagreements.

O O O O O 17.  I use food to reward myself and to escape problems.

18.  My meals include:

O O O O O   fresh vegetables

O O O O O  fresh fruits

O O O O O  raw vegetables

O O O O O  high fiber foods (nuts, seeds, fruits, vegetables, bran)

O O O O O  whole grains (brown rice, millet)

O O O O O  dairy products

O O O O O  fish

O O O O O  poultry

O O O O O  red meat

O O O O O  food supplements

O O O O O  sweets (honey, molasses, sugar)

O O O O O  coffee

O O O O O  regular tea

O O O O O  herbal tea

O O O O O  salt (table salt, sea salt, soy sauce)

O O O O O  refined foods (white sugar, white rice, white flour)

O O O O O  quick-preparation foods

O O O O O  fried foods

19.  My fluid intake includes:

O O O O O  tap water

O O O O O  spring/distilled water

O O O O O  vegetable juice

O O O O O  fruit juice

O O O O O  milk

O O O O O  regular tea

O O O O O  herbal tea

O O O O O  coffee

O O O O O  soft drinks

  Mental/Emotional Health

O O O O O 20.  My school work brings me satisfaction and a feeling of accomplishment.

O O O O O 21.  I work all the time.  I am a "workaholic".

O O O O O 22.  I have difficulty making decisions.

O O O O O 23.  I feel positive about my life.

O O O O O 24.  I do not express my feelings (anger, joy, fear, pleasure)

O O O O O 25.  I find helpful ways to express my feelings.

O O O O O 26.  I am hard on myself.  I have high standards for myself.

O O O O O 27.  I feel threatened by criticism.

O O O O O 28.  I generally feel good about myself.

  Social Values and Relating to Others

O O O O O 29.  I prefer to be alone.

O O O O O 30.  I have close friends.

O O O O O 31.  I enjoy touching people close to me.

O O O O O 32.  I enjoy being with children younger than I.

O O O O O 33.  I enjoy living in the community I live in.

O O O O O 34.  I belong to several clubs or groups in my community.

  Environmental Health

O O O O O 35.  The school I go to has a positive effect on my health.

O O O O O 36.  My home has a positive effect on my health.

O O O O O 37.  The air in my community is clear and smog-free.

O O O O O 38.  I feel my health is related to the health of planet earth.

O O O O O 39.  The rivers, streams, and land are free of litter in my community.

O O O O O 40.  I feel that some plants (like GMO, radiated or with added chemicals) could have a negative effect on my health.



1.  Find your pulse at your wrist.  Make sure you can find it whenever you want it.

2.  Count the number of pulses you feel in exactly 15 seconds.

3.  Take this count three times, and record each one on the pulse chart below.

4.  Multiply each count by 4 to find the number of pulse beats per minute.

5.  Find your average pulse rate by adding the three numbers in the "number of pulses per minute" column and then dividing the total by 3.

Trial Number of pulses
in 15 seconds
x 4 = Number of pulses per minute
1.   x 4 =  
2. x 4 =  
3.   x 4 =  
4.   x 4 =  
     Add the pulses per minute together. = ______ Average number of pulses per minute



Part One:  resting pulse

My resting rate today is ______ pulses per minute.


Part Two: exercise pulse

According to the National Institute of Health, the average resting heart rate: for children 10 years and older, and adults (including seniors) is 60 - 100 beats per minute for well-trained athletes is 40 - 60 beats per minute.

Hittin’ the Target

If you don't have a heart rate monitor you can take your pulse on the inside of your wrist, on the thumb side. Use the tips of your first two fingers (not your thumb) to press lightly over the blood vessels on your wrist. Count your pulse for 10 seconds and multiply by 6 to find your beats per minute. You want to stay between 50 percent to 85 percent of your maximum heart rate. This range is your target heart rate.

Know Your Numbers

This table shows estimated target heart rates for different ages. Your maximum heart rate is about 220 minus your age.

In the age category closest to yours, read across to find your target heart rate. Heart rate during moderately intense activities is about 50-69% of your maximum heart rate, whereas heart rate during hard physical activity is about 70% to less than 90% of the maximum heart rate.

The figures are averages, so use them as general guidelines.

Age Target HR Zone 50-85% Average Maximum Heart Rate, 100%
20 years 100-170 beats per minute 200 beats per minute
30 years 95-162 beats per minute 190 beats per minute
35 years 93-157 beats per minute 185 beats per minute
4o years 90-153 beats per minute 180 beats per minute
45 years 88-149 beats per minute 175 beats per minute
50 years 85-145 beats per minute 170 beats per minute
55 years 83-140 beats per minute 165 beats per minute
60 years 80-136 beats per minute 160 beats per minute
65 years 78-132 beats per minute 155 beats per minute
70 years 75-128 beats per minute 150 beats per minute



Part Three: pulse recovery time

  1. Find your pulse and get ready to count.
  2. When your teacher says "Count," take your pulse for 15 seconds.
  3. When your teacher says, "Stop and record," write your count in the box next to 0.0.
  4. Find your pulse again.
  5. Listen for your teacher to say "count."
  6. Repeat the counting and recording procedure.
  7. Keep doing this for 10 minutes, even if your pulse rate reaches your resting rate.
  8. If you miss a count, skip that box and wait for the next count signal.
Minutes After Exercise Pulses per15 seconds X 4 = Pulses per Minute
0.0   X 4 =  
0.5   X 4 =  
1.0   X 4 =  
1.5   X 4 =  
2.0   X 4 =  
2.5   X 4 =  
3.0   X 4 =  
3.5   X 4 =  
4.0   X 4 =  
4.5   X 4 =  
5.0   X 4 =  
5.5   X 4 =  
6.0   X 4 =  
6.5   X 4 =  
7.0   X 4 =  
7.5   X 4 =  
8.0   X 4 =  
8.5   X 4 =  
9.5   X 4 =  
10.0   X 4 =  



1.  How many glasses of milk do you drink each day?

  a. 1   b. 2   c. 3   d. 4   e. more than 4

2.  Did you have breakfast this morning?

  a. yes  b. no

3.  Do you ever skip meals?

  a.  yes  b. no

4.  If the above answer is yes, for what reason do you skip meals?

  a. not enough time to eat

  b. to lose weight 

  c. do not care for the food being served

  d. not hungry

5.  Do you eat snacks between meals?

  a. yes  b. no

6.  What type of snack foods do you choose?

  a. soft drinks

  b. crackers, chips, etc.

  c. candy

  d. fresh fruit or juice

  e. milk or milk products

  f. hamburger, hot dog, sandwiches

7.  Do you think you eat a well-balanceddiet every day?

  a. yes   b. no

8.  Would you like more information on good nutrition for your age and sex?

  a. yes   b. no

9.  How often do you eat lunch in the school cafeteria?

  a. every day  

  b. 3 days a week 

  c. rarely

  d. never

10.  When you do not have lunch in the cafeteria, what is the reason?

  a. on a diet

  b. do afternoon homework

  c. not hungry

  d. lines are too long

  e. menu is not appealing

  f. to save money

  g. not enough food to eat



Dr. Robert Sweetland's notes