PPL3O1 Grade 11 Health Education

Positive choices will set you on the correct path to success. You will have to sacrifice (being pro-active, attending to details and doing things correctly) but the rewards are lifelong

Vince Lombardi
Biography What it takes to be number one

Inspirational Quotes
When your work speaks for itself, dont interrupt. (Henry J. Kaiser) It is easier to go down a hill than up, but the view is best from the top. (Arnold Bennett) You cant build a reputation on what you are going to do. (Henry Ford) Remember the difference between a boss and a leader. A boss says, Go! A leader says, Lets go! (E.M. Kelly) Hard work without talent is a shame, but talent without hard work is a tragedy. (Robert Half) Theres nothing like biting off more than you can chew, and then chewing anyway. (Mark Burnett)

Unit 1: HPE Philosophies

Priorities-Decision Making and Goal Setting
Critical year nutritionally, academically, physically, socially and within relationships with family, church, siblings, partner and your peers. It can be overwhelming. To reduce the stress that may come with making decisions one must first prioritize order of importance in ones life. Everyones priorities are different and are based, first and foremost, on their situation at the moment (home life/financial/family status-parents together or not) We all have many areas to balance but it can all be done if we prioritize properly. Prioritizing is based on past EXPERIENCES, EXAMPLES set and ones EMOTIONAL state. Activity: mayonnaise jar example.

Goal Setting
Life can be lived with an attitude of what happens, happens or you can take control and set goals that give direction to your life. Attitude is a state of mind expressed physically (facial/body language) Goals are end results you aim for, plan towards and take action toward getting the desired results. Those who set goals and work towards them feel more satisfaction with themselves and their lives. Types of Goals Short term goals are those that can be achieved easily and within a short period of time. Example I will get my math homework completed by 5pm today. Long term goals are those that take longer than a day or two to achieve. Example I will get all my senior math credits in high school by the end of 2013. Long term goals are just a series of short term goals strung together. Example daily home work-study routine-tests-exam-credit.repeat until long term goal achieved

Building Success in Life

Success in life takes work and one must work on balancing the 7 Ss. 1. Set (attitude and positive mind and emotional state) 2. Scripting your success (goal setting/planning) 3. Skills needed to reach those goals must be built through practice (home work) 4. Strength in your basic knowledge and abilities (build basics/CORE by doing them over and over until they become automatic multiplication tables/skating/foul shots in basketball) 5. Speed of completion/execution come from hours/days/years of practice (experience) 6. Stamina (stick-to-itiveness) is not giving up, enjoying the challenge until you solve it. 7. Suppleness-the ability to adapt to any situation that arises because you have attended to the other six Ss.

Active Living and Exercise

A philosophy, a lifestyle, a positive choice, a sacrifice to get away from main stream trends (fast foods, video games, constant waiting for that next text).

The definition:
Active living is a way of life in which physical activity is VALUED and INCORPORATED into daily living. It (active living) is BASED on the BELIEF that physical activity improves individual well-being and the quality of life in a community (a group of individuals working towards a common goal).

Active living includes and is a balance between the adoption of a positive physical-nutritional-social lifestyles that improves energy levels, decreases food related illnesses and promoted brain function.

Benefits of Active Living

Improves: 1. Cardio-vascular fitness 2. Immune function 3. Mental outlook 4. Sleep habits 5. Muscular strength and endurance 6. Positive relationships 7. Stress management 8. Promotion of new nerve cell and blood vessel growth thus improving multi-tasking and planning ability 9. Self esteem and image 10. Promotion of brain cell repair/memory and ability to focus/decision making skills.

Warm-up
Importance of warm-up 1. Your body (muscles and organs) need oxygen and nutrients in order to work. Blood is the transport system for both. Warming up makes the blood flow faster so more oxygen and nutrients get to the muscles. Why warm-up? 2. Warming up slowly helps to lubricate the joints and increase the temperature of the muscle, making it more pliable (like cooking spaghetti), therefore reducing the risk of injury (muscle pulls). 3. Proper warm-up allows the body to work efficiently and to its maximum potential. 4. Warming up followed by dynamic stretching give your body time to acclimatize-refuel and time to get focussed (get your game face on) and ready to participate in the activity.

Warm up and Dynamic Stretching

Key points
We should stretch AFTER our general warm-up activity (GWA) using DYNAMIC stretching. The GWA should be done at low intensity, for 5-10 minutes, or until sweat appears on your forehead. Internal body temperature should rise 2 degrees Celsius DYNAMIC stretching means stretching through a specific pattern (ie. Controlled arm circles and leg swings)

Static Stretching and Flexibility

STATIC stretching (reach and hold) is used after full GWA and skill work (end of training/activity) and post dynamic stretching.

Static Stretching is used to increase flexibility (suppleness) and involves holding the stretch between 30-60secs until the muscle releases. After the muscle releases stretch a little further and hold again. You should repeat this 3-4 times for each muscle group being stretched.

Safety Points for Stretching

1. Always do a general warm-up activity (GWA) before ANY stretching 2. Use DYNAMIC stretching technique after GWA 3. Breathing is very important, be relaxed and do NOT hold your breath

4. You should always stretch from head to toe, especially after the warm-up, to keep your head above your heart. If you dont, the blood that is rushing through your veins due to your heart pumping fast, will rush to your head and you may pass out.

Aerobic vs. Anaerobic Activity

Aerobic (continuous use of oxygen)activity is activity that produces a heart rate that is 60-75% of your maximum heart rate for your age. max HR = 220 your age Example: a 15 year old student has a maximum heart rate of 205bmp (beats per minute). For aerobic benefits the students heart rate during activity should be between 60% of 205bpm and 75% of 205bpm (123bpm and 154bpm) A continuous activity greater than 2 minutes in length, at a moderate pace is considered an aerobic activity. Note that for aerobic benefits to take place the activity must last a minimum of 12-15 minutes.

Aerobic vs. Anaerobic Activity

Anaerobic (intermittent use of oxygen)activity is activity that produces a heart rate that is 80100% of your maximum heart rate for your age. Sprint work 40m to 800m depending on fitness level at near or top end speed is considered an anaerobic activity. During activity (stop-glide-sprint) both aerobic and anaerobic demands are made.

Unit 2: Stress
Stress: The non-specific response to any demand made
upon the body and/or mind. The demand may be a threat, a challenge or any kind of change which requires the body/mind to adapt. Responses are: Automatic, Immediate and Generalized Question: Why non-specific? Answer: All individuals respond differently to every situation and their response is based on the three Es 1. Examples set by parents, role models 2. Experiences (personal/evaluated) of the past 3. Emotional state (at the time)

Stress: Stressors
The demands that are forced upon or perceived by the body and or mind are considered STRESSORS. Questions then arise: 1. What type of stressors may be present? a) Extrinsic (external) Stressors: i. Environmental - temperature, air quality, personal products, pesticides ii. Peer pressure and/or BULLYING iii. Societal expectations BOTH ii and iii are dependent on the individual and response is a choice b) Intrinsic (Internal) Stressors: i. Consumables food choices (processed vs. natural) ii. Personal responses to demands made upon the individual (deadlines/assignments/family expectations/societal expectations/financial..)

Stress: Responses
2. What INSTINCTIVE choice of response is elicited when stressors are introduced?

These two choices are a) Nature Fight/flight for survival (Instinct) b) Nurture Fight/ Flight based on three Es

Stress: Perceptions
3. What are your personal examples of stress? Recall the definitions key words: Non-specific, demands, responses NOTE if there is a commonality between your examples. STRESS is perceived in society as predominantly NEGATIVE but we all respond differently based on the 3 Es and any emotion is a stress response. Crying can be positive if we are overjoyed to see long lost family or see our family succeed. Crying can also be negative if we are grieving the loss of a family member, friend or a pet. Each situation responded to has a stressor introduced and are both stress.

Stress: Types
4. What is positive stress known as? EUSTRESS

5. What is negative stress known as? DISTRESS

Stress Response: Key Factor

6. What KEY factor determine the type of stress that Happens? a) Primarily our emotional state b) Secondarily our experiences of the past and the examples set for us by others Important that we realize that reaction/response is based on our emotional state at the instant of the stress and the response is secondarily influenced by past experiences and example we choose to adopt. So the underlying control mechanism which remains the same is:

our state of mind.

Stress: Maintenance and the Golden Rules

7. In review what then can influence positively our state of mind? A proactive lifestyle, mainly nutrition which keeps us cleansed, fuelled properly, allows for clarity of thinking, reducing unnatural chemical changes that forces the body out of homeostasis (balance). Golden Rules for Dealing with Distress 1. Dont sweat the small stuff 2. Its ALL small stuff 3. If you cant fight or flee then FLOW

Stress: Bodys Response Systems

Physiological responses to both Eustress and Distress? Within our body there are two systems that work together to keep our body and its systems in homeostasis. 1. Parasympathetic system: Brings heart rate, respiration, digestion, hormone levels etc. back to NON-stressed levels (relaxed). 2. Sympathetic system: Changes heart rate, respiration, digestion, hormone levels etc. in response to any stress encountered. Note that the stress can be eustress or distress and both will change normal physiological state of the body.

Physiological Responses to Stress

Key responses: SYMPATHETIC System
1. Situation evaluated through 5 senses (visual, auditory, tactile, taste, olfactory) and cerebral cortex is checked for past responses. 2a. Pituitary gland stimulated and hormones released to activate i) Adrenals that release adrenalin so activity can be maintained longer. ii) Pancreas that produces more insulin and releases blood fats and sugars for energy. 2b. Hypothalamus activated to increase sense of vision and alertness of hearing. 3. Muscles tense to decrease response time. 4. Heart rate speed up for additional transport of oxygen and carbon dioxide. 5. Liver activated to increase blood clotting capabilities. 6. Stomach activity stops so blood can be rerouted to organs of priority.

Sexuality
Sexuality is an individuals awareness of their rights roles and responsibilities, in society, and the realization and acceptance of the consequences of their actions. Sexuality may be based on gender stereotypes, roles and expectations.

Influences MAY produce unwanted distress upon individuals.

Sexuality
Sexuality in society is influenced by

Parents Peers

Media

Sexuality
Individuals station/status in life, sexual orientation, their philosophy of life and ultimately the choices made are a direct result of the 3 Es and what is learnt from every situation. If an individuals sexuality is developed positively then free thought, life and career choices in life will be lived with minimal distress.

Only individuals can break societal stereotypes in the work place, in family cultures and in relationships.

Sexuality: Two Ideas

Sexuality is the merging of two ideas. 1. SEX the physical act for the purpose of a) Reproduction b) Pleasure (married/unmarried) or curiosity (unmarried)

c) Instinctual need to carry on the species The choice to engage should be a mutual choice between partners.

Sexuality: Two Ideas

2. INDIVIDUALITY who you are and who you become based on your choices/actions in situations as you grow, mature and experience life.

Building your Sexuality

Keys:
1. 2. 3. 4. 5. 6. Look out for number 1 (yourself first) BUT always find time to help others along the way Never be afraid to fail Approach every situation with a positive mind set Reduce distress in your life by following the Golden Rules for Dealing with Stress Surround yourself with positive and successful people Always lead positively

The keys above are all possible but it is dependent on what personal factor? YOUR choice to believe and then follow that path

Unit 3: Bullying
When ones sexuality is not shaped positively, negative behaviours emerge and both bullies and victims are created.

Those who can, do! Those who cant/wont, BULLY! Success Unlimited, UK National Workplace Bullying

Bullying Definition
Bullying is defined as: The act of attempting to hurt or frighten people who are perceived to be smaller or weaker.

The attempt may be verbal threats, emotional attacks and/or physical engagement. Those perceived to be smaller or weaker describes those who portray vulnerabilities such as being meek, compliant and verbally quiet. Perception of being smaller or weaker does not necessarily depend on a persons physical status but how one carries themselves, confident vs. unsure.

Bullying Facts
Where bullying occurs and by whom: At work by their manager or co-workers or subordinates, or by their clients (bullying, workplace bullying, mobbing, work abuse, harassment, discrimination) At home by their partner or parents or siblings or children (bullying, assault, domestic violence, abuse, verbal abuse) At school (bullying, harassment, assault) In the care of others, such as in hospital, convalescent homes, care homes, residential homes (bullying, harassment, assault) In the armed forces (bullying, harassment, discrimination, assault) By those in authority (harassment, abuse of power) By neighbours and landlords (bullying, harassment) By strangers (harassment, stalking, assault, sexual assault, rape, grievous bodily harm, murder)

Bullying Health Effects

What does bullying do to my health?
Constant high levels of stress and anxiety Shattered self-confidence, low self-worth, low self-esteem, loss of self-love, etc Frequent illness such as viral infections especially flu and glandular fever, colds, coughs, chest, ear, nose and throat infections (stress plays havoc with your immune system) Aches and pains in the joints and muscles with no obvious cause; also back pain with no obvious cause and which won't go away or respond to treatment Headaches and migraines, tiredness, exhaustion, constant fatigue, sleeplessness, nightmares, waking early, waking up more tired than when you went to bed, flashbacks and replays, obsessiveness, can't get the bullying out of your mind Irritable bowel syndrome Skin problems such as eczema, psoriasis, athlete's foot, ulcers, shingles, Poor concentration, can't concentrate on anything for long, bad or intermittently-functioning memory, forgetfulness, especially with trivial day-to-day things Sweating, trembling, shaking, palpitations, panic attacks, tearfulness, bursting into tears regularly and over trivial things Paranoia, being constantly on edge, uncharacteristic irritability and angry outbursts Hypersensitivity, fragility, isolation, withdrawal, reactive depression, lethargy, hopelessness, anger, futility and more

Bullying Actions and Outcomes

Recall that bullying is defined as The act of attempting to hurt or frighten people who are perceived to be smaller or weaker. Bullying actions: 1. ABUSE: Harmful treatment of a person under 18 years of age (physical and/or sexual abuse and neglect) Types of abuse a) Verbal b) Physical c) Psychological/Emotional Abusers abuse because of the need for POWER and CONTROL because they dont feel confident enough in themselves due to the three Es in life. Remember that, one with class never puts others down to build themselves up

Bullying Actions cont and Outcomes

2. ASSAULT: Physical attack or threat of an attack 3. DOMESTIC Violence: Violence occurring within a family or within other relationships of people living together. 4. FIGHTING: Taking part in a physical struggle 5. HOMICIDE: Accidental or purposeful taking of another persons life 6. RAPE: Threatened or actual use of physical force to engage in sexual intercourse without the individuals consent. 7. SEXUAL Harassment: Unwanted sexual behaviours ranging from unwanted sexual comments to the forcing of an individual into unwanted sex acts Consistent bullying without addressing the problem can lead to the following OUTCOMES: a) SUICIDE: Intentional taking of ones own life b) Becoming VIOLENT: Outward expression of loss of control in ones life Bullies usually continue the cycle of themselves being bullied

Teen Violence
Reasons why teens become violent 1. Loss of connectedness to a philosophy of life, family, group 2. Lack of family structure (discipline, direction, control) 3. Media (engagement in violent games, watching of violent shows) 4. Teen subcultures (gangs) due to the need to belong 5. Poor nutrition (chemical imbalance, allergies) 6. Poverty (instinctual violence to get food/money for survival)

Sexual Abuse Prevention

To avoid being sexually abused one should: 1. Never agree to go to a persons bedroom during a party. 2. Trust your INSTINCT/sixth sense 3. Socialize in groups with those you trust implicitly 4. Understand that if you agree to or engage in one form of sexual activity does not mean you have to take the next step 5. Not take the blame for someone unsolicited action against you 6. Communicate openly how you wish to be treated

Tips for Abusers

All actions and behaviours are a personal choice and the consequences must be realized and accepted. When angry/under the influence/aroused, deep breathing exercises controls the impulsive thoughts/actions and give you a chance to prevent unlawful situations.

It is a sign of strength and courage to acknowledge you have a problem. Strive for physical, nutritional and emotional fitness by engaging in an active lifestyle.

Unit 4: Nutrition Concepts

Nutrition is defined as the foods we consume and how our bodies use the food for energy 2. Foods provide for us two types of nutrients a) Macro-nutrients, the fuels (carbohydrates, fats, proteins) b) Micro-nutrients, the catalyst (vitamins, minerals, water) 3. Canadas Food Guide suggests the minimum number of daily servings from each food group (Fruits and vegetables, grain products, milk products, meats and alternatives) each age group should consume 4. Each individual needs to consume different amounts of clean calories daily depending on their physical size, sex/gender, activity level and age 5. How food is handled influences its appearance, safety, taste and nutritional value 1.

Drugs vs. Medicines

In todays fast paced, instant fix, instant pleasure, get away from it all mentality, there are those who abuse their bodies by not balancing proper nutrition and activity. Children dont control their food choices resulting in poor lifestyle. The results can be physical and can lead to the need for medicines (prescribed drugs by a licensed medical professional for the purpose of providing relief from the symptoms of an ailment or a disease.

In Adults, after years of poor nutritional choices may lead to the use of drugs (any chemical substance taken into the body by mouth, inhaled, injected or rubbed on the skin, that causes changes in the body/mind of the user) to get away from it all, mask physical or emotional pain.

Common Legal Drugs

The most common inhaled drug are cigarette and marijuana (Cannabis Sativa) which are addictive (nicotine) and cancer causing (tar).

The most common consumed drug is alcohol which if over-consumed may lead to cirrhosis of the liver. The liver breaks down alcohol by a process called oxidation.

The Digestive System

Whatever we choose to introduce into our bodies orally (by mouth) our digestive system has to process it. The process has six stages: 1. Ingestion - the taking in of food orally. 2. Primary Breakdown mechanically by teeth and chemical by saliva the food is balled up (Bolus). 3. Movement down esophagus by process called peristalsis (wave like movement of esophagus walls) into the stomach. 4. Secondary Breakdown in the stomach, stomach walls undulate (peristalsis) to mechanically break food particle down while gastric juices chemically break down the food particles into molecular state (Chyme a soupy mixture). 5. Absorption in the first section of the small intestines (duodenum) the molecules of carbohydrates, fats and proteins are absorbed into the blood stream. Through the large intestines water is absorbed. 6. Egestion waste is stored in the rectum and then expelled out of the anus.

The Digestive System

Salivary Gland Mouth and Teeth Esophagus Liver Stomach Gallbladder Transverse Colon Duodenum Ascending Colon Anus Pancreas Descending Colon Rectum

Nutrition and Anatomy

We know the importance and benefits of living an active lifestyle. What we consume contributes to the feeding, building and repair of body tissue and building of our immune system.

Level of activity help build strong muscles and bones and enhances cardiovascular and respiratory capacity.

Together proper nutrition and levels of activity can result in a life full of energy.

The Skeletal System

20. SUTURES 20. SUTURES
1. CRANIUM 2. MAXILLA 4. CLAVICLE 20. SUTURES 21. VERTEBRAL COLUMN

3. MANDIBLE

5. RIBS 6. HUMERUS 7. COSTAL CARTILAGE 10. SACRUM 8. RADIUS 9. ULNA 11. CARPALS 12. METACARPALS 13. PHALANGES 14. FEMUR 15. PATELLA 16. TIBIA 17. FIBULA 18. METATARSALS

22. SCAPULA

23. PELVIS

24. CALCANEUS 19. PHALANGES 25. TARSALS

Muscular System
1 2 4 24 7 3 5 6 27 26 12 top 13 bottom 15 28 11 14 19 18 21 16 22 29 20 17 23 10 25 8 9