{"id":1223,"date":"2025-08-18T20:47:29","date_gmt":"2025-08-18T19:47:29","guid":{"rendered":"https:\/\/protocole-csr.com\/?post_type=download&#038;p=1223"},"modified":"2025-08-18T20:47:31","modified_gmt":"2025-08-18T19:47:31","slug":"autoevaluation-50-ans","status":"publish","type":"download","link":"https:\/\/protocole-csr.com\/?download=autoevaluation-50-ans","title":{"rendered":"Auto\u00e9valuation 50 ans +"},"content":{"rendered":"\n<!-- ======== FICHE D'AUTO-\u00c9VALUATION SANT\u00c9 50+ (HTML pur, CSS, JS) ======== -->\n<section id=\"autoEval50\" lang=\"fr\" aria-label=\"Auto-\u00e9valuation sant\u00e9 apr\u00e8s 50 ans\">\n  <style>\n    #autoEval50{--ok:#1f8a70;--mid:#b28a00;--low:#b63a3a;--ink:#222;--muted:#666;--bg:#f7f9fb;--card:#fff;--bar:#dfe7f1;--accent:#2a6f97;font-family:system-ui,-apple-system,Segoe UI,Roboto,Ubuntu,\"Helvetica Neue\",Arial,sans-serif;color:var(--ink);background:var(--bg);padding:1.2rem;border-radius:14px;border:1px solid #e6eef7}\n    #autoEval50 h2{margin:0 0 .5rem;font-size:1.35rem;color:var(--accent)}\n    #autoEval50 p.lead{margin:.2rem 0 1rem;color:var(--muted)}\n    #autoEval50 form{display:grid;gap:1rem}\n    #autoEval50 fieldset{border:1px solid #e5ecf6;border-radius:12px;background:var(--card);padding:.8rem}\n    #autoEval50 legend{font-weight:700;color:#244}\n    #autoEval50 .q{display:grid;gap:.35rem;margin:.35rem 0}\n    #autoEval50 .opts{display:flex;flex-wrap:wrap;gap:.6rem}\n    #autoEval50 label.opt{display:inline-flex;align-items:center;gap:.35rem;padding:.35rem .5rem;border:1px solid #e3e8ef;border-radius:8px;background:#fff;cursor:pointer}\n    #autoEval50 input[type=radio]{accent-color:var(--accent)}\n    #autoEval50 .actions{display:flex;flex-wrap:wrap;gap:.6rem;margin-top:.6rem}\n    #autoEval50 button{border:0;border-radius:10px;padding:.6rem .9rem;cursor:pointer;font-weight:600}\n    #autoEval50 .primary{background:var(--accent);color:#fff}\n    #autoEval50 .ghost{background:#eef5fb;color:#134}\n    #autoEval50 .warn{background:#f7e6e6;color:#722}\n    #autoEval50 .results{display:none;margin-top:1rem;background:var(--card);border:1px solid #e5ecf6;border-radius:12px;padding:1rem}\n    #autoEval50 .grid{display:grid;gap:.7rem}\n    #autoEval50 .row{display:grid;grid-template-columns:1fr auto;align-items:center;gap:.6rem}\n    #autoEval50 .bar{height:.7rem;background:var(--bar);border-radius:999px;overflow:hidden}\n    #autoEval50 .bar > span{display:block;height:100%;background:linear-gradient(90deg,var(--low),var(--mid) 50%,var(--ok));width:0%}\n    #autoEval50 .badge{font-size:.8rem;font-weight:700;border-radius:999px;padding:.2rem .5rem}\n    #autoEval50 .b-ok{background:#dff5ec;color:#0a5}\n    #autoEval50 .b-mid{background:#fff5d6;color:#a27300}\n    #autoEval50 .b-low{background:#fde4e4;color:#a33131}\n    #autoEval50 .overall{display:grid;gap:.4rem;margin-bottom:.6rem}\n    #autoEval50 details{background:#f8fbff;border:1px dashed #d9e6f7;border-radius:10px;padding:.5rem .7rem}\n    #autoEval50 summary{cursor:pointer;font-weight:600;color:#234}\n    #autoEval50 .recos{display:grid;gap:.5rem;margin-top:.6rem}\n    #autoEval50 .reco{border-left:4px solid #d9e6f7;padding:.4rem .6rem;background:#fbfdff}\n    #autoEval50 textarea{width:100%;min-height:120px;border:1px solid #d5dfeb;border-radius:10px;padding:.6rem}\n    #autoEval50 .foot{font-size:.82rem;color:var(--muted);margin-top:.6rem}\n    @media (max-width:720px){#autoEval50 .row{grid-template-columns:1fr}}\n  <\/style>\n\n  <h2>Auto-\u00e9valuation sant\u00e9 50+ (10 sph\u00e8res interconnect\u00e9es)<\/h2>\n  <p class=\"lead\">R\u00e9pondez le plus pr\u00e9cis\u00e9ment possible. Vos r\u00e9sultats s\u2019affichent instantan\u00e9ment et restent priv\u00e9s dans votre navigateur.<\/p>\n\n  <form id=\"evalForm\" novalidate>\n    <!-- 1. CARDIOVASCULAIRE -->\n    <fieldset data-sphere=\"cardio\" aria-labelledby=\"lg-cardio\">\n      <legend id=\"lg-cardio\">1) Sph\u00e8re cardiovasculaire<\/legend>\n      <div class=\"q\">\n        <div><strong>Tension art\u00e9rielle la plus r\u00e9cente<\/strong><\/div>\n        <div class=\"opts\">\n          <label class=\"opt\"><input type=\"radio\" name=\"cardio-q1\" value=\"2\" required> &lt; 130\/80 mmHg<\/label>\n          <label class=\"opt\"><input type=\"radio\" name=\"cardio-q1\" value=\"1\"> 130\u2013139 \/ 80\u201389<\/label>\n          <label class=\"opt\"><input type=\"radio\" name=\"cardio-q1\" value=\"0\"> \u2265 140\/90<\/label>\n          <label class=\"opt\"><input type=\"radio\" name=\"cardio-q1\" value=\"1\"> Je ne sais pas<\/label>\n        <\/div>\n      <\/div>\n      <div class=\"q\">\n        <div><strong>Cardio hebdomadaire<\/strong> (marche rapide\/v\u00e9lo\/natation\/course)<\/div>\n        <div class=\"opts\">\n          <label class=\"opt\"><input type=\"radio\" name=\"cardio-q2\" value=\"2\" required> \u2265 150 min mod\u00e9r\u00e9e ou \u2265 75 min intense<\/label>\n          <label class=\"opt\"><input type=\"radio\" name=\"cardio-q2\" value=\"1\"> 60\u2013149 min<\/label>\n          <label class=\"opt\"><input type=\"radio\" name=\"cardio-q2\" value=\"0\"> &lt; 60 min<\/label>\n        <\/div>\n      <\/div>\n      <div class=\"q\">\n        <div><strong>Tour de taille<\/strong> (homme :&lt;94 cm OK \/ femme :&lt;80 cm OK)<\/div>\n        <div class=\"opts\">\n          <label class=\"opt\"><input type=\"radio\" name=\"cardio-q3\" value=\"2\" required> Zone saine<\/label>\n          <label class=\"opt\"><input type=\"radio\" name=\"cardio-q3\" value=\"1\"> Interm\u00e9diaire<\/label>\n          <label class=\"opt\"><input type=\"radio\" name=\"cardio-q3\" value=\"0\"> \u00c9lev\u00e9e<\/label>\n          <label class=\"opt\"><input type=\"radio\" name=\"cardio-q3\" value=\"1\"> Je ne sais pas<\/label>\n        <\/div>\n      <\/div>\n    <\/fieldset>\n\n    <!-- 2. M\u00c9TABOLIQUE -->\n    <fieldset data-sphere=\"metabolique\" aria-labelledby=\"lg-metab\">\n      <legend id=\"lg-metab\">2) Sph\u00e8re m\u00e9tabolique (glyc\u00e9mie\/lipides)<\/legend>\n      <div class=\"q\">\n        <div><strong>Glyc\u00e9mie \u00e0 jeun ou HbA1c<\/strong><\/div>\n        <div class=\"opts\">\n          <label class=\"opt\"><input type=\"radio\" name=\"metabolique-q1\" value=\"2\" required> Normal (Gly &lt; 1.00 g\/L ou HbA1c &lt; 5,7%)<\/label>\n          <label class=\"opt\"><input type=\"radio\" name=\"metabolique-q1\" value=\"1\"> Pr\u00e9-diab\u00e8te<\/label>\n          <label class=\"opt\"><input type=\"radio\" name=\"metabolique-q1\" value=\"0\"> Diab\u00e8te connu<\/label>\n          <label class=\"opt\"><input type=\"radio\" name=\"metabolique-q1\" value=\"1\"> Je ne sais pas<\/label>\n        <\/div>\n      <\/div>\n      <div class=\"q\">\n        <div><strong>Rapport TG\/HDL<\/strong> (si connu)<\/div>\n        <div class=\"opts\">\n          <label class=\"opt\"><input type=\"radio\" name=\"metabolique-q2\" value=\"2\" required> &lt; 2<\/label>\n          <label class=\"opt\"><input type=\"radio\" name=\"metabolique-q2\" value=\"1\"> 2\u20133,5<\/label>\n          <label class=\"opt\"><input type=\"radio\" name=\"metabolique-q2\" value=\"0\"> &gt; 3,5<\/label>\n          <label class=\"opt\"><input type=\"radio\" name=\"metabolique-q2\" value=\"1\"> Je ne sais pas<\/label>\n        <\/div>\n      <\/div>\n      <div class=\"q\">\n        <div><strong>Boissons\/produits sucr\u00e9s<\/strong> (moyenne hebdomadaire)<\/div>\n        <div class=\"opts\">\n          <label class=\"opt\"><input type=\"radio\" name=\"metabolique-q3\" value=\"2\" required> 0\u20131 fois<\/label>\n          <label class=\"opt\"><input type=\"radio\" name=\"metabolique-q3\" value=\"1\"> 2\u20133 fois<\/label>\n          <label class=\"opt\"><input type=\"radio\" name=\"metabolique-q3\" value=\"0\"> \u2265 4 fois<\/label>\n        <\/div>\n      <\/div>\n    <\/fieldset>\n\n    <!-- 3. MUSCULAIRE -->\n    <fieldset data-sphere=\"musculaire\" aria-labelledby=\"lg-muscu\">\n      <legend id=\"lg-muscu\">3) Sph\u00e8re musculaire (force\/fonction)<\/legend>\n      <div class=\"q\">\n        <div><strong>Renforcement musculaire\/semaine<\/strong><\/div>\n        <div class=\"opts\">\n          <label class=\"opt\"><input type=\"radio\" name=\"musculaire-q1\" value=\"2\" required> \u2265 2 s\u00e9ances<\/label>\n          <label class=\"opt\"><input type=\"radio\" name=\"musculaire-q1\" value=\"1\"> 1 s\u00e9ance<\/label>\n          <label class=\"opt\"><input type=\"radio\" name=\"musculaire-q1\" value=\"0\"> 0 s\u00e9ance<\/label>\n        <\/div>\n      <\/div>\n      <div class=\"q\">\n        <div><strong>Test chaise 5\u00d7 sans les mains<\/strong><\/div>\n        <div class=\"opts\">\n          <label class=\"opt\"><input type=\"radio\" name=\"musculaire-q2\" value=\"2\" required> &lt; 12 s<\/label>\n          <label class=\"opt\"><input type=\"radio\" name=\"musculaire-q2\" value=\"1\"> 12\u201317 s<\/label>\n          <label class=\"opt\"><input type=\"radio\" name=\"musculaire-q2\" value=\"0\"> &gt; 17 s \/ impossible<\/label>\n          <label class=\"opt\"><input type=\"radio\" name=\"musculaire-q2\" value=\"1\"> Je ne sais pas<\/label>\n        <\/div>\n      <\/div>\n      <div class=\"q\">\n        <div><strong>Perte de force r\u00e9cente (6 mois)<\/strong><\/div>\n        <div class=\"opts\">\n          <label class=\"opt\"><input type=\"radio\" name=\"musculaire-q3\" value=\"2\" required> Aucune<\/label>\n          <label class=\"opt\"><input type=\"radio\" name=\"musculaire-q3\" value=\"1\"> L\u00e9g\u00e8re<\/label>\n          <label class=\"opt\"><input type=\"radio\" name=\"musculaire-q3\" value=\"0\"> Importante<\/label>\n        <\/div>\n      <\/div>\n    <\/fieldset>\n\n    <!-- 4. OSSEUSE -->\n    <fieldset data-sphere=\"osseuse\" aria-labelledby=\"lg-os\">\n      <legend id=\"lg-os\">4) Sph\u00e8re osseuse<\/legend>\n      <div class=\"q\">\n        <div><strong>R\u00e9sultat densitom\u00e9trie (DXA)<\/strong><\/div>\n        <div class=\"opts\">\n          <label class=\"opt\"><input type=\"radio\" name=\"osseuse-q1\" value=\"2\" required> Normal (T &gt; -1)<\/label>\n          <label class=\"opt\"><input type=\"radio\" name=\"osseuse-q1\" value=\"1\"> Ost\u00e9op\u00e9nie (T -1 \u00e0 -2,5)<\/label>\n          <label class=\"opt\"><input type=\"radio\" name=\"osseuse-q1\" value=\"0\"> Ost\u00e9oporose (T \u2264 -2,5)<\/label>\n          <label class=\"opt\"><input type=\"radio\" name=\"osseuse-q1\" value=\"1\"> Je ne sais pas<\/label>\n        <\/div>\n      <\/div>\n      <div class=\"q\">\n        <div><strong>Chutes\/fractures \u00e0 faible \u00e9nergie (12 mois)<\/strong><\/div>\n        <div class=\"opts\">\n          <label class=\"opt\"><input type=\"radio\" name=\"osseuse-q2\" value=\"2\" required> 0<\/label>\n          <label class=\"opt\"><input type=\"radio\" name=\"osseuse-q2\" value=\"1\"> 1<\/label>\n          <label class=\"opt\"><input type=\"radio\" name=\"osseuse-q2\" value=\"0\"> \u2265 2<\/label>\n        <\/div>\n      <\/div>\n      <div class=\"q\">\n        <div><strong>Vitamine D \/ exposition<\/strong><\/div>\n        <div class=\"opts\">\n          <label class=\"opt\"><input type=\"radio\" name=\"osseuse-q3\" value=\"2\" required> Niveau OK (30\u201360 ng\/mL) ou 800\u20132000 UI\/j<\/label>\n          <label class=\"opt\"><input type=\"radio\" name=\"osseuse-q3\" value=\"1\"> Incertain<\/label>\n          <label class=\"opt\"><input type=\"radio\" name=\"osseuse-q3\" value=\"0\"> Carence ou aucune suppl\u00e9mentation\/expo<\/label>\n        <\/div>\n      <\/div>\n    <\/fieldset>\n\n    <!-- 5. COGNITION -->\n    <fieldset data-sphere=\"cognition\" aria-labelledby=\"lg-cog\">\n      <legend id=\"lg-cog\">5) Sph\u00e8re cognitive<\/legend>\n      <div class=\"q\">\n        <div><strong>Troubles de m\u00e9moire g\u00eanants<\/strong> (vs vos pairs)<\/div>\n        <div class=\"opts\">\n          <label class=\"opt\"><input type=\"radio\" name=\"cognition-q1\" value=\"2\" required> Rares<\/label>\n          <label class=\"opt\"><input type=\"radio\" name=\"cognition-q1\" value=\"1\"> Parfois<\/label>\n          <label class=\"opt\"><input type=\"radio\" name=\"cognition-q1\" value=\"0\"> Souvent<\/label>\n        <\/div>\n      <\/div>\n      <div class=\"q\">\n        <div><strong>Apprentissages\/activit\u00e9s nouvelles<\/strong> (semaine)<\/div>\n        <div class=\"opts\">\n          <label class=\"opt\"><input type=\"radio\" name=\"cognition-q2\" value=\"2\" required> \u2265 2<\/label>\n          <label class=\"opt\"><input type=\"radio\" name=\"cognition-q2\" value=\"1\"> 1<\/label>\n          <label class=\"opt\"><input type=\"radio\" name=\"cognition-q2\" value=\"0\"> 0<\/label>\n        <\/div>\n      <\/div>\n      <div class=\"q\">\n        <div><strong>Stress chronique impactant la concentration<\/strong><\/div>\n        <div class=\"opts\">\n          <label class=\"opt\"><input type=\"radio\" name=\"cognition-q3\" value=\"2\" required> Rarement<\/label>\n          <label class=\"opt\"><input type=\"radio\" name=\"cognition-q3\" value=\"1\"> Parfois<\/label>\n          <label class=\"opt\"><input type=\"radio\" name=\"cognition-q3\" value=\"0\"> Souvent<\/label>\n        <\/div>\n      <\/div>\n    <\/fieldset>\n\n    <!-- 6. SOMMEIL -->\n    <fieldset data-sphere=\"sommeil\" aria-labelledby=\"lg-sleep\">\n      <legend id=\"lg-sleep\">6) Sph\u00e8re sommeil<\/legend>\n      <div class=\"q\">\n        <div><strong>Dur\u00e9e moyenne<\/strong><\/div>\n        <div class=\"opts\">\n          <label class=\"opt\"><input type=\"radio\" name=\"sommeil-q1\" value=\"2\" required> 7\u20139 h<\/label>\n          <label class=\"opt\"><input type=\"radio\" name=\"sommeil-q1\" value=\"1\"> 5\u20136 h ou 9\u201310 h<\/label>\n          <label class=\"opt\"><input type=\"radio\" name=\"sommeil-q1\" value=\"0\"> &lt; 5 h ou &gt; 10 h<\/label>\n        <\/div>\n      <\/div>\n      <div class=\"q\">\n        <div><strong>Ronflement \/ apn\u00e9es observ\u00e9es<\/strong><\/div>\n        <div class=\"opts\">\n          <label class=\"opt\"><input type=\"radio\" name=\"sommeil-q2\" value=\"2\" required> Non<\/label>\n          <label class=\"opt\"><input type=\"radio\" name=\"sommeil-q2\" value=\"1\"> Incertain<\/label>\n          <label class=\"opt\"><input type=\"radio\" name=\"sommeil-q2\" value=\"0\"> Oui<\/label>\n        <\/div>\n      <\/div>\n      <div class=\"q\">\n        <div><strong>Qualit\u00e9 d\u2019endormissement \/ r\u00e9veils nocturnes<\/strong><\/div>\n        <div class=\"opts\">\n          <label class=\"opt\"><input type=\"radio\" name=\"sommeil-q3\" value=\"2\" required> Endormissement &lt; 30 min, \u2264 1 r\u00e9veil<\/label>\n          <label class=\"opt\"><input type=\"radio\" name=\"sommeil-q3\" value=\"1\"> Parfois perturb\u00e9<\/label>\n          <label class=\"opt\"><input type=\"radio\" name=\"sommeil-q3\" value=\"0\"> Souvent perturb\u00e9<\/label>\n        <\/div>\n      <\/div>\n    <\/fieldset>\n\n    <!-- 7. NUTRITION -->\n    <fieldset data-sphere=\"nutrition\" aria-labelledby=\"lg-nut\">\n      <legend id=\"lg-nut\">7) Sph\u00e8re nutrition<\/legend>\n      <div class=\"q\">\n        <div><strong>Apport en prot\u00e9ines<\/strong> (~1,2 g\/kg\/j)<\/div>\n        <div class=\"opts\">\n          <label class=\"opt\"><input type=\"radio\" name=\"nutrition-q1\" value=\"2\" required> Oui, la plupart des jours<\/label>\n          <label class=\"opt\"><input type=\"radio\" name=\"nutrition-q1\" value=\"1\"> Parfois<\/label>\n          <label class=\"opt\"><input type=\"radio\" name=\"nutrition-q1\" value=\"0\"> Rarement<\/label>\n        <\/div>\n      <\/div>\n      <div class=\"q\">\n        <div><strong>Fruits &#038; l\u00e9gumes<\/strong> (portions\/jour)<\/div>\n        <div class=\"opts\">\n          <label class=\"opt\"><input type=\"radio\" name=\"nutrition-q2\" value=\"2\" required> \u2265 5<\/label>\n          <label class=\"opt\"><input type=\"radio\" name=\"nutrition-q2\" value=\"1\"> 3\u20134<\/label>\n          <label class=\"opt\"><input type=\"radio\" name=\"nutrition-q2\" value=\"0\"> \u2264 2<\/label>\n        <\/div>\n      <\/div>\n      <div class=\"q\">\n        <div><strong>Ultra-transform\u00e9s<\/strong> (semaine)<\/div>\n        <div class=\"opts\">\n          <label class=\"opt\"><input type=\"radio\" name=\"nutrition-q3\" value=\"2\" required> 0\u20132 fois<\/label>\n          <label class=\"opt\"><input type=\"radio\" name=\"nutrition-q3\" value=\"1\"> 3\u20136 fois<\/label>\n          <label class=\"opt\"><input type=\"radio\" name=\"nutrition-q3\" value=\"0\"> \u2265 7 fois<\/label>\n        <\/div>\n      <\/div>\n    <\/fieldset>\n\n    <!-- 8. MOBILIT\u00c9 \/ \u00c9QUILIBRE -->\n    <fieldset data-sphere=\"mobilite\" aria-labelledby=\"lg-mob\">\n      <legend id=\"lg-mob\">8) Sph\u00e8re mobilit\u00e9 &#038; \u00e9quilibre<\/legend>\n      <div class=\"q\">\n        <div><strong>\u00c9quilibre unipodal<\/strong> (tenir 10 s)<\/div>\n        <div class=\"opts\">\n          <label class=\"opt\"><input type=\"radio\" name=\"mobilite-q1\" value=\"2\" required> Oui<\/label>\n          <label class=\"opt\"><input type=\"radio\" name=\"mobilite-q1\" value=\"1\"> 5\u20139 s<\/label>\n          <label class=\"opt\"><input type=\"radio\" name=\"mobilite-q1\" value=\"0\"> &lt; 5 s<\/label>\n        <\/div>\n      <\/div>\n      <div class=\"q\">\n        <div><strong>S\u2019accroupir &#038; se relever<\/strong><\/div>\n        <div class=\"opts\">\n          <label class=\"opt\"><input type=\"radio\" name=\"mobilite-q2\" value=\"2\" required> Sans appui<\/label>\n          <label class=\"opt\"><input type=\"radio\" name=\"mobilite-q2\" value=\"1\"> Avec appui<\/label>\n          <label class=\"opt\"><input type=\"radio\" name=\"mobilite-q2\" value=\"0\"> Impossible<\/label>\n        <\/div>\n      <\/div>\n      <div class=\"q\">\n        <div><strong>Marche rapide 30 min<\/strong> (sans douleur excessive)<\/div>\n        <div class=\"opts\">\n          <label class=\"opt\"><input type=\"radio\" name=\"mobilite-q3\" value=\"2\" required> Oui<\/label>\n          <label class=\"opt\"><input type=\"radio\" name=\"mobilite-q3\" value=\"1\"> Parfois<\/label>\n          <label class=\"opt\"><input type=\"radio\" name=\"mobilite-q3\" value=\"0\"> Non<\/label>\n        <\/div>\n      <\/div>\n    <\/fieldset>\n\n    <!-- 9. SANT\u00c9 MENTALE \/ STRESS -->\n    <fieldset data-sphere=\"mental\" aria-labelledby=\"lg-ment\">\n      <legend id=\"lg-ment\">9) Sph\u00e8re sant\u00e9 mentale &#038; stress<\/legend>\n      <div class=\"q\">\n        <div><strong>Humeur d\u00e9pressive &gt; 2 semaines<\/strong> (derniers mois)<\/div>\n        <div class=\"opts\">\n          <label class=\"opt\"><input type=\"radio\" name=\"mental-q1\" value=\"2\" required> Jamais<\/label>\n          <label class=\"opt\"><input type=\"radio\" name=\"mental-q1\" value=\"1\"> Parfois<\/label>\n          <label class=\"opt\"><input type=\"radio\" name=\"mental-q1\" value=\"0\"> Souvent<\/label>\n        <\/div>\n      <\/div>\n      <div class=\"q\">\n        <div><strong>Stress per\u00e7u<\/strong><\/div>\n        <div class=\"opts\">\n          <label class=\"opt\"><input type=\"radio\" name=\"mental-q2\" value=\"2\" required> Faible (0\u20133\/10)<\/label>\n          <label class=\"opt\"><input type=\"radio\" name=\"mental-q2\" value=\"1\"> Mod\u00e9r\u00e9 (4\u20136\/10)<\/label>\n          <label class=\"opt\"><input type=\"radio\" name=\"mental-q2\" value=\"0\"> \u00c9lev\u00e9 (7\u201310\/10)<\/label>\n        <\/div>\n      <\/div>\n      <div class=\"q\">\n        <div><strong>Contacts sociaux significatifs<\/strong> (semaine)<\/div>\n        <div class=\"opts\">\n          <label class=\"opt\"><input type=\"radio\" name=\"mental-q3\" value=\"2\" required> \u2265 3<\/label>\n          <label class=\"opt\"><input type=\"radio\" name=\"mental-q3\" value=\"1\"> 1\u20132<\/label>\n          <label class=\"opt\"><input type=\"radio\" name=\"mental-q3\" value=\"0\"> 0<\/label>\n        <\/div>\n      <\/div>\n    <\/fieldset>\n\n    <!-- 10. SENSORIEL (VISION\/AUDITION) -->\n    <fieldset data-sphere=\"sensoriel\" aria-labelledby=\"lg-sens\">\n      <legend id=\"lg-sens\">10) Sph\u00e8re sensorielle (vision &#038; audition)<\/legend>\n      <div class=\"q\">\n        <div><strong>Audition en milieu bruyant<\/strong><\/div>\n        <div class=\"opts\">\n          <label class=\"opt\"><input type=\"radio\" name=\"sensoriel-q1\" value=\"2\" required> Pas de difficult\u00e9<\/label>\n          <label class=\"opt\"><input type=\"radio\" name=\"sensoriel-q1\" value=\"1\"> Parfois difficile<\/label>\n          <label class=\"opt\"><input type=\"radio\" name=\"sensoriel-q1\" value=\"0\"> Oui, souvent<\/label>\n        <\/div>\n      <\/div>\n      <div class=\"q\">\n        <div><strong>Vision\/lecture &#038; correction \u00e0 jour<\/strong><\/div>\n        <div class=\"opts\">\n          <label class=\"opt\"><input type=\"radio\" name=\"sensoriel-q2\" value=\"2\" required> OK \/ correction \u00e0 jour<\/label>\n          <label class=\"opt\"><input type=\"radio\" name=\"sensoriel-q2\" value=\"1\"> Moyenne<\/label>\n          <label class=\"opt\"><input type=\"radio\" name=\"sensoriel-q2\" value=\"0\"> Mauvaise \/ fatigante<\/label>\n        <\/div>\n      <\/div>\n      <div class=\"q\">\n        <div><strong>Contr\u00f4le ORL \/ ophtalmo<\/strong><\/div>\n        <div class=\"opts\">\n          <label class=\"opt\"><input type=\"radio\" name=\"sensoriel-q3\" value=\"2\" required> &lt; 2 ans<\/label>\n          <label class=\"opt\"><input type=\"radio\" name=\"sensoriel-q3\" value=\"1\"> 2\u20135 ans<\/label>\n          <label class=\"opt\"><input type=\"radio\" name=\"sensoriel-q3\" value=\"0\"> &gt; 5 ans \/ jamais<\/label>\n        <\/div>\n      <\/div>\n    <\/fieldset>\n\n    <div class=\"actions\">\n      <button type=\"button\" class=\"primary\" id=\"computeBtn\">G\u00e9n\u00e9rer mes r\u00e9sultats<\/button>\n      <button type=\"reset\" class=\"ghost\" id=\"resetBtn\">R\u00e9initialiser<\/button>\n      <button type=\"button\" class=\"ghost\" id=\"printBtn\">Imprimer \/ PDF<\/button>\n    <\/div>\n  <\/form>\n\n  <!-- R\u00c9SULTATS -->\n  <div class=\"results\" id=\"results\">\n    <div class=\"overall\">\n      <h3>R\u00e9sultats<\/h3>\n      <div class=\"row\">\n        <div><strong>Indice Sant\u00e9 Global<\/strong><\/div>\n        <div class=\"badge\" id=\"overallBadge\">\u2014<\/div>\n      <\/div>\n      <div class=\"bar\" aria-hidden=\"true\"><span id=\"overallBar\"><\/span><\/div>\n      <div id=\"overallScore\" style=\"font-weight:700;margin-top:.2rem\">\u2014<\/div>\n    <\/div>\n\n    <details open>\n      <summary>D\u00e9tails par sph\u00e8re<\/summary>\n      <div class=\"grid\" id=\"bySphere\"><\/div>\n    <\/details>\n\n    <details open>\n      <summary>Recommandations personnalis\u00e9es<\/summary>\n      <div class=\"recos\" id=\"recoList\"><\/div>\n    <\/details>\n\n    <details>\n      <summary>R\u00e9sum\u00e9 \u00e0 copier \/ coller<\/summary>\n      <textarea id=\"summaryTxt\" readonly><\/textarea>\n    <\/details>\n\n    <div class=\"foot\">\u26a0\ufe0f Cette auto-\u00e9valuation ne remplace pas un avis m\u00e9dical. Si une sph\u00e8re ressort \u00ab prioritaire \u00bb, parlez-en \u00e0 votre m\u00e9decin et suivez les d\u00e9pistages recommand\u00e9s.<\/div>\n  <\/div>\n\n  <script>\n    (() => {\n      const spheres = [\n        { id:\"cardio\",     name:\"Cardiovasculaire\",\n          tips:{\n            mid:[\"Atteindre \u2265150 min\/sem de cardio mod\u00e9r\u00e9e (ou \u226575 min intense).\",\n                 \"Objectif tension &lt;130\/80\u2009mmHg\u2009: marche rapide, perte de 5\u201310% si n\u00e9cessaire, limiter sel.\",\n                 \"Surveiller le tour de taille (homme &lt;94\u2009cm, femme &lt;80\u2009cm).\"],\n            low:[\"Consulter pour bilan tensionnel\/lipidique complet.\",\n                 \"Programme progressif de marche quotidienne (\u226530 min).\",\n                 \"R\u00e9duction des aliments sal\u00e9s\/ultra-transform\u00e9s.\"]\n          }\n        },\n        { id:\"metabolique\",name:\"M\u00e9tabolique\",\n          tips:{\n            mid:[\"Limiter boissons sucr\u00e9es \u00e0 0\u20131\/sem, privil\u00e9gier eau\/th\u00e9 non sucr\u00e9.\",\n                 \"Augmenter fibres (l\u00e9gumineuses, avoine) et activit\u00e9 apr\u00e8s repas (10\u201315 min de marche).\",\n                 \"Contr\u00f4ler HbA1c\/glyc\u00e9mie si non connu.\"],\n            low:[\"Prendre RDV pour bilan glyc\u00e9miques\/lipides et conseils nutritionnels.\",\n                 \"R\u00e9duire sucres ajout\u00e9s & am\u00e9liorer petit-d\u00e9j riche en prot\u00e9ines\/fibres.\",\n                 \"Introduire 2\u20133 s\u00e9ances musculaires\/sem pour sensibilit\u00e9 \u00e0 l\u2019insuline.\"]\n          }\n        },\n        { id:\"musculaire\", name:\"Musculaire\",\n          tips:{\n            mid:[\"2\u20133 s\u00e9ances\/semaine (8\u201312 reps, 2\u20134 s\u00e9ries) sur grands groupes.\",\n                 \"Prot\u00e9ines 1,2\u20131,5 g\/kg\/j, r\u00e9parties sur les repas.\",\n                 \"Tests fonctionnels (chaise 5\u00d7) 1\u00d7\/mois pour suivre les progr\u00e8s.\"],\n            low:[\"Accompagnement pro (kin\u00e9\/coach) pour programme de force s\u00e9curis\u00e9.\",\n                 \"Commencer par mouvements de base: squats \u00e0 la chaise, pouss\u00e9es, tirages \u00e9lastiques.\",\n                 \"Apport prot\u00e9ique suffisant + vitamine D si carence.\"]\n          }\n        },\n        { id:\"osseuse\",    name:\"Osseuse\",\n          tips:{\n            mid:[\"DXA si &gt;65 ans (ou facteurs de risque).\",\n                 \"Apports: calcium 1000\u20131200 mg\/j, vitamine D 800\u20132000 UI\/j.\",\n                 \"Exercices \u00e0 impact mod\u00e9r\u00e9 & renforcement.\"],\n            low:[\"\u00c9valuer risque de chute (vision, m\u00e9dicaments, domicile).\",\n                 \"Suivi m\u00e9dical pour ost\u00e9oporose (traitements \u00e9ventuels).\",\n                 \"Programme \u00e9quilibre (tai-chi, unipodal progressif).\"]\n          }\n        },\n        { id:\"cognition\",  name:\"Cognition\",\n          tips:{\n            mid:[\"Apprentissages nouveaux \u22652\u00d7\/sem (langue, instrument, jeux strat\u00e9giques).\",\n                 \"Cardio r\u00e9gulier pour flux sanguin c\u00e9r\u00e9bral.\",\n                 \"Hygi\u00e8ne de stress (respiration 4-7-8, coh\u00e9rence cardiaque).\"],\n            low:[\"Bilan m\u00e9moire si plaintes persistantes.\",\n                 \"Structurer sommeil\/activit\u00e9 physique quotidienne.\",\n                 \"R\u00e9duire alcool s\u2019il impacte la cognition.\"]\n          }\n        },\n        { id:\"sommeil\",    name:\"Sommeil\",\n          tips:{\n            mid:[\"Cible 7\u20139\u2009h, routine stable, lumi\u00e8re matinale, limiter \u00e9crans & caf\u00e9ine tardive.\",\n                 \"Si ronflement\/apn\u00e9es: d\u00e9pistage SAS.\",\n                 \"Temp\u00e9rature chambre 17\u201319\u2009\u00b0C, obscurit\u00e9, r\u00e9gularit\u00e9.\"],\n            low:[\"\u00c9valuation m\u00e9dicale du sommeil (SAS, insomnie).\",\n                 \"Th\u00e9rapies comportementales (CBT-I) si insomnie.\",\n                 \"Limiter alcool le soir, d\u00eener l\u00e9ger, horaires constants.\"]\n          }\n        },\n        { id:\"nutrition\",  name:\"Nutrition\",\n          tips:{\n            mid:[\"Assiette: \u00bd l\u00e9gumes, \u00bc prot\u00e9ines, \u00bc glucides complexes.\",\n                 \"\u22655 portions de fruits\/l\u00e9gumes\/jour.\",\n                 \"Remplacer ultra-transform\u00e9s par aliments bruts.\"],\n            low:[\"Plan de repas hebdo simple et r\u00e9p\u00e9table.\",\n                 \"Ajouter une source prot\u00e9ique \u00e0 chaque repas\/collation.\",\n                 \"Hydratation 1,5\u20132 L\/j; om\u00e9ga-3 (poissons gras 2\u00d7\/sem).\"]\n          }\n        },\n        { id:\"mobilite\",   name:\"Mobilit\u00e9 & \u00e9quilibre\",\n          tips:{\n            mid:[\"Unipodal 10\u2009s\/jambes, balancements, pas lat\u00e9raux.\",\n                 \"Marche rapide quotidienne 30\u2009min.\",\n                 \"\u00c9tirements doux hanches\/chevilles apr\u00e8s l\u2019effort.\"],\n            low:[\"Pr\u00e9vention chutes (am\u00e9nagement domicile, chaussures stables).\",\n                 \"Renforcement membres inf\u00e9rieurs (chaise, step).\",\n                 \"Suivi kin\u00e9 si douleur limitante.\"]\n          }\n        },\n        { id:\"mental\",     name:\"Sant\u00e9 mentale & stress\",\n          tips:{\n            mid:[\"Routines anti-stress (respiration, m\u00e9ditation 10\u2009min\/j).\",\n                 \"Maintenir interactions sociales significatives.\",\n                 \"Exposition nature, activit\u00e9s plaisantes planifi\u00e9es.\"],\n            low:[\"Consulter si humeur basse &gt; 2 semaines.\",\n                 \"Limiter charge & notifications; hygi\u00e8ne num\u00e9rique.\",\n                 \"Bouger quotidiennement (effet antid\u00e9presseur).\"]\n          }\n        },\n        { id:\"sensoriel\",  name:\"Sensorielle (vision & audition)\",\n          tips:{\n            mid:[\"Contr\u00f4le ORL\/ophtalmo tous les 2\u20135 ans.\",\n                 \"Adapter l\u2019\u00e9clairage, r\u00e9duire le bruit ambiant.\",\n                 \"Protections auditives si expositions.\"],\n            low:[\"Mise \u00e0 jour lunettes\/appareillage si besoin.\",\n                 \"S\u00e9curit\u00e9 chutes: \u00e9clairage, contrastes, tapis antid\u00e9rapants.\",\n                 \"Consulter en cas d\u2019acouph\u00e8nes\/d\u00e9clin rapide.\"]\n          }\n        }\n      ];\n\n      const maxPerQuestion = 2; \/\/ chaque item vaut 0..2\n      const questionsPerSphere = 3;\n      const form = document.getElementById('evalForm');\n      const btn = document.getElementById('computeBtn');\n      const resetBtn = document.getElementById('resetBtn');\n      const printBtn = document.getElementById('printBtn');\n      const resultsEl = document.getElementById('results');\n      const overallBar = document.getElementById('overallBar');\n      const overallBadge = document.getElementById('overallBadge');\n      const overallScore = document.getElementById('overallScore');\n      const bySphere = document.getElementById('bySphere');\n      const recoList = document.getElementById('recoList');\n      const summaryTxt = document.getElementById('summaryTxt');\n\n      const classify = (score) => {\n        if (score >= 80) return {label:\"Optimal\", cls:\"b-ok\"};\n        if (score >= 50) return {label:\"\u00c0 optimiser\", cls:\"b-mid\"};\n        return {label:\"Prioritaire\", cls:\"b-low\"};\n      };\n\n      function getSphereScore(id){\n        let sum = 0;\n        for(let i=1;i<=questionsPerSphere;i++){\n          const sel = form.querySelector(`input[name=\"${id}-q${i}\"]:checked`);\n          sum += sel ? Number(sel.value) : 0;\n        }\n        const score = Math.round((sum \/ (questionsPerSphere*maxPerQuestion)) * 100);\n        return isNaN(score) ? 0 : score;\n      }\n\n      function render(){\n        \/\/ V\u00e9rifier que chaque sphere a au moins une r\u00e9ponse; sinon on calcule quand m\u00eame.\n        const scores = spheres.map(s => ({ id:s.id, name:s.name, score:getSphereScore(s.id), tips:s.tips }));\n        const overall = Math.round(scores.reduce((a,b)=>a+b.score,0)\/scores.length);\n\n        \/\/ Affichage global\n        overallBar.style.width = overall + \"%\";\n        overallScore.textContent = `Indice global : ${overall}\/100`;\n        const gClass = classify(overall);\n        overallBadge.className = `badge ${gClass.cls}`;\n        overallBadge.textContent = gClass.label;\n\n        \/\/ D\u00e9tails\n        bySphere.innerHTML = \"\";\n        scores.forEach(s => {\n          const cl = classify(s.score);\n          const row = document.createElement('div');\n          row.className = \"row\";\n          const left = document.createElement('div');\n          const right = document.createElement('div');\n          left.innerHTML = `<div style=\"font-weight:600\">${s.name}<\/div>\n                            <div class=\"bar\" aria-hidden=\"true\"><span style=\"width:${s.score}%\"><\/span><\/div>`;\n          right.innerHTML = `<div style=\"text-align:right;font-weight:700\">${s.score}\/100<\/div>\n                             <div class=\"badge ${cl.cls}\" style=\"margin-top:.3rem\">${cl.label}<\/div>`;\n          row.appendChild(left); row.appendChild(right);\n          bySphere.appendChild(row);\n        });\n\n        \/\/ Recommandations\n        recoList.innerHTML = \"\";\n        scores.forEach(s => {\n          if (s.score >= 80) return;\n          const cl = classify(s.score);\n          const box = document.createElement('div');\n          box.className = \"reco\";\n          const tips = (s.score < 50 ? s.tips.low : s.tips.mid).map(t=>`<li>${t}<\/li>`).join(\"\");\n          box.innerHTML = `<strong>${s.name} \u2014 ${cl.label}<\/strong><ul style=\"margin:.3rem 0 .1rem 1rem\">${tips}<\/ul>`;\n          recoList.appendChild(box);\n        });\n\n        \/\/ R\u00e9sum\u00e9 texte\n        const lines = scores.map(s => `${s.name}: ${s.score}\/100 (${classify(s.score).label})`).join(\"\\n\");\n        summaryTxt.value =\n`AUTO-\u00c9VALUATION SANT\u00c9 50+\nIndice global: ${overall}\/100 (${classify(overall).label})\n\nPar sph\u00e8re:\n${lines}\n\nRemarques: cette auto-\u00e9valuation ne remplace pas un avis m\u00e9dical. Priorisez les sph\u00e8res not\u00e9es \u00ab Prioritaire \u00bb et consultez votre m\u00e9decin si n\u00e9cessaire.`;\n\n        resultsEl.style.display = \"block\";\n        resultsEl.scrollIntoView({behavior:\"smooth\",block:\"start\"});\n      }\n\n      btn.addEventListener('click', render);\n      resetBtn.addEventListener('click', () => {\n        resultsEl.style.display = \"none\";\n        bySphere.innerHTML = \"\"; recoList.innerHTML = \"\"; summaryTxt.value = \"\";\n        overallBar.style.width = \"0%\"; overallBadge.textContent = \"\u2014\"; overallBadge.className = \"badge\";\n        overallScore.textContent = \"\u2014\";\n      });\n      printBtn.addEventListener('click', () => window.print());\n    })();\n  <\/script>\n<\/section>\n<!-- ======== FIN FICHE D'AUTO-\u00c9VALUATION ======== -->\n\n","protected":false},"excerpt":{"rendered":"<p>Auto-\u00e9valuation sant\u00e9 50+ (10 sph\u00e8res interconnect\u00e9es) R\u00e9pondez le plus pr\u00e9cis\u00e9ment possible. Vos r\u00e9sultats s\u2019affichent instantan\u00e9ment et restent priv\u00e9s dans votre navigateur. 1) Sph\u00e8re cardiovasculaire Tension art\u00e9rielle la plus r\u00e9cente &lt; 130\/80 mmHg 130\u2013139 \/ 80\u201389 \u2265 140\/90 Je ne sais pas Cardio hebdomadaire (marche rapide\/v\u00e9lo\/natation\/course) \u2265 150 min mod\u00e9r\u00e9e ou \u2265 75 min intense 60\u2013149 [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"template":"","edd-categories":[],"edd-tags":[],"class_list":["post-1223","download","type-download","status-publish","hentry","edd-download"],"blocksy_meta":[],"aioseo_notices":[],"acf":[],"_links":{"self":[{"href":"https:\/\/protocole-csr.com\/index.php?rest_route=\/wp\/v2\/edd-downloads\/1223","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/protocole-csr.com\/index.php?rest_route=\/wp\/v2\/edd-downloads"}],"about":[{"href":"https:\/\/protocole-csr.com\/index.php?rest_route=\/wp\/v2\/types\/download"}],"author":[{"embeddable":true,"href":"https:\/\/protocole-csr.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"version-history":[{"count":1,"href":"https:\/\/protocole-csr.com\/index.php?rest_route=\/wp\/v2\/edd-downloads\/1223\/revisions"}],"predecessor-version":[{"id":1224,"href":"https:\/\/protocole-csr.com\/index.php?rest_route=\/wp\/v2\/edd-downloads\/1223\/revisions\/1224"}],"wp:attachment":[{"href":"https:\/\/protocole-csr.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1223"}],"wp:term":[{"taxonomy":"download_category","embeddable":true,"href":"https:\/\/protocole-csr.com\/index.php?rest_route=%2Fwp%2Fv2%2Fedd-categories&post=1223"},{"taxonomy":"download_tag","embeddable":true,"href":"https:\/\/protocole-csr.com\/index.php?rest_route=%2Fwp%2Fv2%2Fedd-tags&post=1223"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}