Personal Health & Physical Activity Mr. Ramos

Lesson 1: Health Services and Sources Objectives Explain the reasons to have a physical examination. Describe how to care for your teeth, eyes, and ears. Explain health problems and treatment related to your teeth, eyes, and ears. Discuss when and how to seek medical help.

The Physical Exam A physical examination is a series of tests and observations to measure a person’s health status. Health History Examination of body parts Blood and Urine Tests

Reasons to Have a Physical Exam Physical exams should be done once each year. Physical exams give you, your family, & your physician a record of your health status over several years. The Physical Exam: Measure height, weight, blood pressure, & pulse Check eyes, mouth, neck, throat, & ears Check lungs & heart Press down on your abdomen to feel for enlargement of the liver or spleen Examine skin for changes

Caring for Your Teeth Prevention is the effort to keep something from happening or becoming worse. Brush and floss your teeth after each meal. Dental plaque is an invisible, sticky film composed of bacteria, food, and saliva that forms on teeth & contributes to tooth decay.

Caring for Your Teeth Dental caries, or tooth decay, are caused when bacteria destroy tooth enamel. Dental caries leads to holes on teeth called cavities. Make sure your toothpaste contains fluoride. Visit dentists for clean-ups every 6 months.

Caring for Your Teeth Wear a mouth guard for sports & seat belt in car. An orthodontist is a dentist who specializes in straightening teeth.

Caring for Your Eyes Wear sunglasses outdoors to protect your eyes. Have enough light indoors when reading, using the computer, or watching T.V. Myopia is nearsightedness. You can see objects nearby but not those that are far. Hyperopia is farsightedness. You can see objects far away but not those that are near. Astigmatism is an irregular shape of the cornea causing blurred vision.

Caring for Your Eyes An ophthalmologist is a physician who specializes in the care and treatment of the eye. An optometrist is a health care professional who tests vision and prescribes corrective lenses.

Caring for Your Ears Protect your ears from loud sounds by keeping the volume low when using headphones & electronic devices. Use earplugs at concerts and when operating loud machinery. Use a cotton swab to clean gently around the outer surface of the ear. Do not place any object inside the ear canal.

Caring for Your Ears An audiologist is a health care professional who tests hearing ability and helps correct hearing loss. Otitis media is an infection of the middle ear that causes pain & sometimes fever. A physician may prescribe antibiotics.

Preventing & Treating Disease A vaccine is a dead or weakened pathogen that is introduced into the body to prevent disease. Vaccines force the body to produce antibodies to fight pathogens. You can reduce diseases: Vaccination Eating nutritious meals Exercising Sleep at least 8 hours

In case of an Emergency, dial Health Services Allergist: diagnosis & treatment of allergies or immune disorders. Cardiologist: diagnosis & treatment of heart & blood vessel problems Dermatologist: diagnosis & treatment of skin, hair, and nail problems. Gynecologist: diagnosis & treatment of female reproductive problems Obstetrician: care for women during labor, pregnancy, and delivery Pediatrician: diagnosis & treatment in children until age 18 or 20s. Psychiatrist: diagnosis & treatment of mental, emotional, & behavioral problems Urologist: diagnosis & treatment of urinary tract in males & females, and reproductive tract in males In case of an Emergency, dial 9 1 1

Lesson 2: Grooming and Consumer Choices Objectives: Explain how to analyze ads for grooming products to make informed consumer decisions. List good grooming habits, especially for the care of your skin, hair, and nails.

Evaluating Ads for Grooming Products Grooming keeps your body clean and helps you look neat and presentable. Toothpaste, soap, shampoo, & deodorant Advertisements, or ads, are announcements designed to persuade people to buy products and services. A consumer is a person who buys and/or uses products and services. An endorsement is a public statement of support, usually from a well-known person.

Evaluating Ads for Grooming Products Infomercials are television programs designed to advertise a particular service. Evaluate ads before you buy grooming products or services. Think about information that might be missing from an ad.

Skin Care Wash your face at least twice a day. Remove make-up before going to sleep. Bathe daily & use deodorant or antiperspirant. Do not get tattoos or have body parts pierced. Wear sunscreen with SPF 15 at least 30 minutes before going outside. Ultraviolet rays can cause sunburn & increase skin cancer.

Skin Care Do not use several skin care products at once. Do not share products such as deodorant, lipstick, eye makeup, or earrings. Get at least 8 hrs of sleep. Sleep allows your skin to restore itself. Acne is a skin disorder in which pored in the skin are clogged with oil & may become infected.

Hair Care Shampoo & condition your hair every day or every other day. Brush your hair every day to get rid of dust, dead skin cells, and tangles. Use the low setting on hair dryer or curling iron to minimize hair damage. Avoid frequent use of hair chemicals. Control dandruff with antidandruff shampoos. Dandruff is a condition in which the scalp sheds flakes of dead cells.

Hair Care Avoid sharing hats, combs, or brushes with others to prevent head lice. Head lice are insects that live on the scalp and cause intense itching.

Nail Care Keep nails clean & dry to prevent bacteria from collecting under. Trim nails with sharp scissors or clippers. Trim nails straight across and round slightly at the tip. Don’t remove the nail’s cuticle. The cuticle is the layer of nonliving skin that surrounds and protects the nails. Gently push back the cuticle after washing your hands. Don’t overuse nail polish remover. It contains harmful chemicals.

Lesson 3: Benefits of Physical Activity Objectives: Discuss the ways physical activity improves health. Identify five kinds of health-related fitness. Identify types of physical activities and the benefits of these activities for health related fitness. Explain ways that technology and other resources influence physical activity choices.

How Physical Activity can Improve Health Physical activity is any body movement that requires energy. The CDC encourages the youth ages 9 – 13 to get 60 minutes of moderate to vigorous physical activity 5 days a week. Exercise is planned physical activity intended to develop or maintain physical fitness. Physical fitness is the condition of the body that results from regular physical activity.

Health Related Fitness Muscular strength is the ability of muscles to lift, pull, push, kick, and throw with force. Strong muscles reduce the risk of injury because they provide more support for your joints. Muscular endurance is the ability to use muscles for an extended period of time. You can do push ups or pull ups for a longer amount of time.

Health Related Fitness Cardiorespiratory endurance is the ability of the respiratory and circulatory systems to supply oxygen and nutrients to your body during continuous physical activity. You can spend more time swimming and running without losing your breath. Flexibility is the ability to bend and move the body’s joints through a full range of motion.

Health Related Fitness Aerobic exercise is a type of exercise in which oxygen is continuously taken in for a period of at least 20 minutes. Also burns fat Anaerobic exercise is a type of intense exercise in which the muscles temporarily use up the body’s supply of oxygen, causing the body to rely on other forms of energy. Anaerobic exercise builds muscle.

Choosing Physical Activities The physical activity you choose depends on several factors: Are you a team player? Do you live near mountains or rivers? Basketball is a team of 5 players. Improves muscular & cardiorespiratory endurance. Martial Arts are methods of combat & involve stretching and sparring. In-line skating is an aerobic exercise that improves cardiorespiratory endurance.

Choosing Physical Activities The physical activity you choose depends on several factors: Are you a team player? Do you live near mountains or rivers? Cycling refers to riding a bicycle. It improves cardiorespiratory & muscular endurance, strength, & body composition Walking & Hiking improve cardiorespiratory & muscular endurance as well as body composition. Aerobic Dance refers to movements done to music. They can improve muscular & cardiorespiratory endurance, flexibility, & body composition.

Choosing Physical Activities The physical activity you choose depends on several factors: Are you a team player? Do you live near mountains or rivers? Soccer is a team sport where 2 teams of 11 players compete to kick the ball into the opponents net. Soccer is an aerobic exercise. Swimming Laps involves swimming from one end of the pool and back. Swimming increases cardiorespiratory & muscular endurance.

Resources & Influences on Physical Activity After School Programs Sports team, hiking club, cheerleading squad, marching band, etc… Youth Organizations Youth organizations can be found in your local telephone book. Fitness Centers For a fee, you can join a fitness center and exercise alone or take group classes.

Influence of Technology Technology may have a positive or negative influence on your level of physical activity. + influence: running on treadmill - influence: watching TV all day Watch for false advertising when purchasing fitness machines. Do not buy equipment that Relies on electrical stimulation. Promises quick results with little effort. Relies on testimonials or “before” and “after” pictures. Make sure all claims are backed up by scientific research.

Health Activity Outline an exercise program for people in their communities who are confined to their homes and currently engage in little, if any, physical activity. Programs should include both types of exercise and develop all the kinds of health- related fitness. Their plan should include specific activities for each day of the week.

Lesson 4: Developing Physical Fitness Objectives Identify fitness skills you can use in sports and physical activities. Measure physical fitness. Explain how to improve health-related fitness. Design a physical fitness plan that includes short- term and long-term goals.

Fitness Skills There are 6 fitness skills. If you practice them, you will improve these skills. 1. Agility is the ability to move quickly & easily.

Fitness Skills 2. Balance is the ability to keep from falling. You need balance for cycling, gymnastics, and in- line skating.

Fitness Skills 3. Coordination is the ability to use body parts & senses together for movement. Coordination helps you hit a baseball and touch your nose with your eyes closed.

Fitness Skills 4. Reaction Time is the time it takes a person to respond to something noticed by the senses. A quick reaction time may prevent an accident. On your mark, get set, GO!!

Fitness Skills 5. Speed is the ability to move quickly. You need speed to run away from your enemies.

Fitness Skills 6. Power is a combination of strength and speed. Power helps you hit a hockey puck a long distance.

How to Measure Physical Fitness The President’s Challenge is a government- developed physical fitness test for children and teens. Exercises: muscular strength & endurance, total body coordination, flexibility, & cardiorespiratory endurance. Upper body strength and endurance: Pull-ups

How to Measure Physical Fitness Total body coordination: Shuttle run Set 2 blocks of wood or similar objects behind a line. The starting position will be 30 feet from this line. An exercise partner will give you the signal to begin. Run to the blocks, pick one up, then run back and place it behind the starting line. Do the same with the second block. Record your fastest time.

How to Measure Physical Fitness Abdominal Strength and Endurance: Curl-Ups To do a curl-up, lie on a flat surface with your knees bent and your feet about 12 inches from your buttocks. Cross your arms and place each hand on the opposite shoulder. An exercise partner should hold your feet on the floor. Keeping your elbows close to your chest, raise yourself up so that you touch your thighs with your elbows.

How to Measure Physical Fitness Lower back and hamstring flexibility: V-sit reach or sit and reach. Take off your shoes and sit on the floor with your feet in front of you. Set your heels 8 to 12 inches apart behind a line marked on the floor. Have a partner hold your legs flat. Clasp your thumbs together with your palms facing downward. Your goal is to reach as far forward as possible along a measuring line that is between your legs and the soles of your feet.

How to Measure Physical Fitness Cardiorespiratory endurance: Endurance run/walk This exercise requires you to walk or run one mile, or four laps of most outdoor tracks. The object is to cover the distance as quickly as possible. A partner will time you. If you get tired, walk. Stop if you feel sick or dizzy. Your score is the time that it took to run or walk the mile.

How to Measure Physical Fitness The Presidential Physical Fitness Award: These represent the 85th percentile of scores in your age group. You qualify if you score at or above the score for your age

Developing Muscular Strength & Endurance To build muscular strength and endurance, you must perform resistance exercises. Resistance exercises involves the use of repetition. A repetition is the number of times an exercise is performed. Lifting a heavy weight at a low number of repetitions builds muscular strength. Lifting lighter weights at a higher number of repetition increases muscular endurance.

Developing Flexibility To develop flexibility you must stretch your muscles. Static stretching is an exercise that involves stretching a muscle until it pulls and then holding the stretch for 15 to 30 seconds Stretching improves your circulation and gives you better posture.

Developing Cardiorespiratory Endurance (Activity) To develop cardiorespiratory endurance & a healthful body composition, you must perform aerobic exercises at an intensity that works your heart. Target heart rate is a heart rate of 75 percent of a person’s maximum heart rate. 1. Subtract your age from 220. This is the maximum number of times your heart can beat in one minute. 2. If you are just starting an exercise program, your target heart rate should be between 60% to 75% of your maximum heart rate. Multiple your maximum heart rate by 0.60 and then by 0.75 to find your range. Exercise at your target heart rate for at least 20 minutes.

Knowing when to Stop Stop performing a physical activity if you experience: Chest pain or discomfort Extreme shortness of breath Unexplained fatigue or weakness Nausea Dizziness Feeling unusually hot or breaking out into cold sweats Pain in muscle or any part of the body Blue fingers or lips