HEALTH & WELLNESS

1. HEALTH & WELLNESS

2. What is Health? The combination of Physical, Emotional, Social, Mental, Environmental and Spiritual well-being. • Physical- The way the parts and systems of your body work and function. • Emotional- Expressing your emotions in a positive way. • Social- The quality of your relationships with friends, family, teachers and others you are in contact with.

3. What is Health? • Mental- Includes feelings about yourself, how well you relate to others and how you meet the demands of daily life. • Environmental- Is keeping your air & water clean, your food safe, and the land around you enjoyable and safe. • Spiritual- Maintaining harmonious relationships with other living things and having spiritual direction and purpose.

4. Wellness Achieving a overall high level of all health aspects. • Ongoing process • Should strive to achieve wellness

5. Influences On Your Health • Heredity- The genes that are passed from parent to child (No Control). • Social- The relationships you have with other people * Friends – Positive or Negative * Family – More Positive

6. Influences On Your Health • Behavioral - The way you act (Most Control). • Environmental - Your surroundings, where you go, where you live (Some Control). • Cultural - Is your values, beliefs and practices shared by people of the same background .

7. Taking Charge of Your Wellness • Knowledge – knowledge of health information needed to make good choices about your health. • Physicians • Health Teachers/School • Trainers • Internet/media • Parents/Family

8. Taking Charge of Your Wellness • Lifestyle – behavioral choices. • Diet • Regular exercise • Don’t use drugs, alcohol or tobacco • Choosing the right friends • Proper amount of rest

9. Taking Charge of Your Wellness • Attitude – your way of thinking about wellness. • Positive attitude about our selves and wellness which will promote self esteem. • Good self esteem provides good self image or confidence.

10. Six Health Risk Behaviors • Six types of behaviors that cause the most serious health problems. • Sedentary Lifestyle – Not taking part of physical activity on a regular basis. Increases risk of heart disease and diabetes, even if your not overweight. • Alcohol and other Drugs – Alcohol and other Drugs can cause liver damage, certain types of cancer, heart disease, and brain damage. • Sexual Activity – May become infected with a sexually transmitted diseases (STDs).

11. Six Health Risk Behaviors • Behaviors that cause injuries – Four Major causes of death for teenagers are motor vehicle accidents, other accidents, homicide and suicide • Tobacco Use – Smoking is the single leading preventable cause of death in the United States. • Poor Eating Habits – Eating habits can either increase or lower your chances of developing many diseases.

12. 4 Ways Society Addresses Health Problems Public Health The practice of protecting and improving the health of people in the community.

13. 4 Ways Society Addresses Health Problems • Medical advances – Medical research and trials occurring daily; medical devices (implants, prosthetics etc.) • Technology – Computers, lasers, other revolutionary technologies, new and better products. • Public policy – Government policies and regulations can help address health problems. • Education – Health education has been a key factor in the prevention of disease and illness in this country.

14. Physical Fitness and Your Health Physical Fitness The ability of the body to carry out daily physical activities without getting out of breath, sore, or overly tired.

15. Physical Fitness & Your Health The 3 Benefits to Physical Fitness 1. Physical Benefits of Exercise: • Maintain ideal body weight • Heart and lung endurance • Builds muscle • Lowers cholesterol and blood pressure

16. Physical Fitness & Your Health The 3 Benefits to Physical Fitness 2. Mental Benefits of Exercise: • Reduces stress • Positive self esteem • Reduces depression and anxiety

17. Physical Fitness & Your Health The 3 Benefits to Physical Fitness 3. Social Benefits of Exercise: • Make new friends • Teamwork • Listening and Communication • Goal Setting

18. 5 Health Components of Fitness • Cardiorespiratory Endurance The ability of your heart, blood vessels, lungs, and blood to deliver oxygen and nutrients to all of your body’s cells while you are being physically active. • Running • Walking briskly • Cycling swimming • Jump rope • Dance

19. 5 Health Components of Fitness • Body composition The ratio of lean body tissue (percentage of muscle and bone) to body-fat tissue. • Muscular strength The amount of force that a muscle can apply in a given contraction. (Anaerobic exercise) • Pull ups • Push ups • Heavy weight training

20. 5 Health Components of Fitness • Muscular Endurance The ability of the muscles to keep working (contract) over a period of time. (Aerobic exercise) • Light Weight Training • Cross Country Skiing • Gymnastics • Marathon Running (legs)

21. 5 Health Components of Fitness • Flexibility The ability of the joints to move through their full range of motion. • Important to stretch every day to increase flexibility.

22. 6 Skills Developed By Fitness • Skill Something you are good at and something which can or can not be acquired; you may also be born with a skill. • Speed • Agility • Balance • Coordination • Power • Reaction time

23. Getting Started with Your Fitness Program • Do you have any health concerns, such as diabetes or asthma? • Are you healthy enough to start a program? • What types of activities do you enjoy? • How much will your planned activities cost?

24. Planning Your Fitness Program Designing a Fitness Program • Determine Your Resting Heart Rate (RHR) - Count Pulse for 60 sec while body is relaxed. • Determine Your Target Heart Rate (THR) - THR zone should be between 60 – 80 % of your maximum heart rate. • Assess Your Fitness - How Healthy are you?

25. Health Standards for Teens • Cardiorespiratory Endurance: (One-mile run) • Boys: 7:00 – 9:30 Girls: 8:30 – 11:00 • Muscular Strength: (Push ups) • Boys: 14 – 30 Girls: 7 – 15 • Muscular Endurance: (Curl ups) • Boys: 24 – 45 Girls: 18 – 32

26. Planning Your Fitness Program Designing a Fitness Program • Set Your Fitness Goals - Goals should based on your physical abilities. - Chooses goals you want to achieve. - Have Short and Long Term Goals. - Have objectives for your goals. • Keep Track of Your Progress - Keep an activity log to record: Date, How Long You Trained, What Exercises You Did & How You Felt.

27. Getting FITT FITT Principle F – Frequency ( How many times per week will you exercise ) I – Intensity ( How hard will you work out ) T – Time ( How long will you work out ) T – Type ( What kind of exercises will you do )

28. Getting FITT Developing Your Cardiorespiratory Endurance Frequency - 3 – 5 x per week Intensity - 20 min @ 85% THR 60 min @ 60% THR Time - 20 – 60 minutes per session Type - Any Aerobic Activity to keep Heart Rate within your THR zone

29. Getting FITT Developing Your Muscles Frequency - 2 – 3 x per week Intensity - Weight you can lift safely Time - 30 – 60 minutes per session Type - Any Anaerobic Activity –Weightlifting MS – Heavy Weight / Less Reps ME – Light Weight / More Reps

30. Getting FITT Increasing Your Flexibility Frequency - 3 – 5 days per week Intensity - Stretch for 15 – 30 sec / 3 – 5 Sets Time - 15 – 30 minutes Type - Stretching should be done as a warm-up and cool-down activity

31. When Will You See Results? • The length of time it takes to see a difference varies from person to person. On average it takes about 6 weeks to really notice the difference in the health-related components.

32. Exercising The Safe Way • Avoiding Sports Injuries • Get Conditioned – Follow the Progressive Overload Principle, which states that physical demands or overload placed on the body will cause the body to develop in response to the overload. • Warm Up & Cool Down – Light stretches before and after exercising.

33. Exercising The Safe Way • Avoiding Sports Injuries • Avoid Dehydration - Dehydration is a state in which the body has lost more water than has been taken in. Drink plenty of water! • Avoid Overtraining - Overtraining is caused by exceeding the recommendations of the FITT formula – training too much, too intensely, or too quickly for your abilities.

34. Exercising The Safe Way • Avoiding Sports Injuries • Avoid Overuse Injuries – Shut it down if you are hurt! • Choose Correct Equipment & Clothing * Wear Comfortable Clothing * Wear Safety Equipment * Wear Good Sneakers * Be Seen when Training *Dress for the Weather (Hot & Cold)

35. Warning Signs of Over Training • Feelings of chronic fatigue • Dehydration • Loss of interest in working out • Feelings of irritability and depression • Increased resting heart rate (RHR)

36. Treating Minor Sports Injuries • Applying The RICE Principle R - Rest - Is important to protect the injured muscle, ligaments, tendon, or other tissues from further injury. I - Ice - Apply ice packs to injured site and leave on for 15 – 20 minutes. C - Compression - Wrap a cloth bandage around the affected area to reduce swelling. E - Elevate - Raising the injured site above heart level when possible can help reduce swelling.

37. Common Injuries and Treatments • Sunburn (acute) • Cause: Overexposure of the UV rays in sunlight. • Treatment: Drink plenty of fluids; apply light moisturizer; consult doctor if it blisters. • Tendon & Muscle Strain (acute) • Cause: Overstretching or over contraction of muscles causes muscle fibers or tendons to tear. • Treatment: Rest & immobilization (a mildly pulled muscle can recover in as little as a week; tendons can take longer)

38. Common Injuries and Treatments • Ligament sprain (acute) • Cause: Forcing a joint to move beyond its normal limits can cause ligament fibers to tear. • Treatment: RICE and strengthening of muscles and tendons around the joint through rehabilitation. • Fracture (acute) • Cause: Extreme stress and strain causes cracks in bone. • Treatment: Immediate medical attention; rest and immobilization for 6 to 8 weeks.

39. Common Injuries and Treatments • Heat exhaustion (acute) • Cause: Training in hot or humid weather; extreme dehydration • Treatment: Immediate medical attention; apply cool water to the body, move to shady spot, drink plenty of water. • Stress fracture (chronic) • Cause: Repeated stress or overuse causes tiny fractures in the bone. • Treatment: RICE and sometimes immobilization; Female athletes with a stress fracture may need bone scan.

40. Common Injuries and Treatments • Concussion (acute) • Cause: A blow to head, face or jaw that causes the brain to be shaken in the skull. • Treatment: Rest under observation. Immediate medical care if there is unconsciousness, vomiting, a seizure or a change in size of pupils. • Tendinitis (chronic) • Cause: inflammation of a tendon due to trauma or overuse • Treatment: RICE (healing can take from 6 to 8 weeks)

41. Common Injuries and Treatments • Shin splint (chronic) • Cause: straining of muscle that are attached to the shin bone. • Treatment: RICE; applying ice several times a day; strengthening of the lower leg muscles.

42. Dietary Supplement Dangers • Caffeine – Raises blood pressure and HR if used in excess; affects sleep, mood, and behavior; can lead to dehydration. • Amphetamines – Raises blood pressure, increases aggressiveness, increases risk of injury, and circulatory collapse (shock). • Ephedrine – May lead to abnormal heartbeat, dizziness, psychiatric episodes and seizures.

43. Dietary Supplement Dangers • DHEA & Andro – can cause behavioral, sexual, and reproductive problems; causes liver damage, muscle disorders, and increased risk of heart disease; can stunt growth in teens. • GBL – Can cause vomiting, an increase in aggression, tremors, slow heartbeat, seizures, breathing difficulties and coma • Anabolic Steroids – Increased cholesterol levels, tumors, sever acne, liver cysts, fatal damage to heart muscle, and can stunt growth in teens.

44. Nutrition for Life

45. KWL Chart • Please list what you already know about Nutrition and Nutrients.

46. KWL Chart • Please list what you want to learn about Nutrition and Nutrients.

47. What is Nutrition • Nutrition: The science or study of food and the ways in which the body uses food. • Nutrients: Substances in food that provides energy or help form body tissues and is necessary for life and growth. • Six Classes of Nutrients

48. Six Classes of Nutrients • Carbohydrates - 4 Calories per gram • Fats – 9 Calories per gram • Proteins - 4 Calories per gram • Vitamins • Minerals • Water

49. Carbohydrates • Carbohydrates are found in foods such as fruit, milk, bread, cookies and potatoes. • Two basic types of carbohydrates: • Simple Carbs: Made up of a single or double sugar molecules. • Complex Carbs: Many sugar molecules linked together. • Recommended that 45 to 65 percent of the Calories in your diet come from carbohydrates.

50. Carbohydrates • Sugars are the simplest form of carbohydrate. The sugar that circulates in your blood and provides energy for your cells is a single-unit called glucose. • Simple: Glucose, Fructose, Lactose and Sucrose • Starches are a type of complex carbohydrate. • Made of many glucose units linked together found in foods like potatoes, corn, beans and grains. • Complex: Starch, Glycogen and Fiber