Gym Health unit 1 unit test Flashcards
What are the 4 dimensions of Holistic Health?
Physical= Good activity level, good nutrition, good hygiene
social= good communication, trust with family and friends, outlet
emotional= positive mind set, being able to express your feelings, dealing with emotions
spiritual/cultural= practicing your beliefs, morals and values that guide your actions, connections with nature
what is sleep
A dormant state
Why is sleep important? How does sleep affect our health?
-Move better
-Recover faster
-lower chance of obesity
-lower chance of mental health issues
How much sleep is enough for teens your age?
8 to 10 hours
What is a sleep cycle? How long is a typical sleep cycle?
A sleep cycle is the REM stages of sleep
a typical sleep cycle is 90 minutes and you want 5-6 complete sleep cycles each night (8-9 hours)
What are ways that help sleep better?
-Herbal tea ( drink one cup every night)
-Fresh air(open a window)
-Journaling (helps get things off your mind)
What are calories?
A unit that measures energy
the 4 Food Groups
fruits and vegetables, Grain products, Dairy, Meat and Alternatives
(50% fruits/veg 25%meats and alternatives 25%whole grains ) ALSO CHOOSE WATER
What are the 3 Macronutrients?
Carbohydrates, Fats, Proteins
What are Carbohydrates
-Main source of energy (for excises)
-Simple carbs- broken down quickly
-complex carbs- broken down slowly
examples: rice, bread, cereal
What are Fats
provide energy, helps absorption of some vitamins, helps make hormones and cell menbrains, boost concentration
examples: Beef, butter, nuts
what are the good fats vs bad fats
good= unsaruraded
bad= trans, saturated
What are proteins
Maintains muscle mass and supports body tisssue and growth and repair
examples: Chicken, Egg, Fish, Bean, Lentils
What is stress?
Stress is your body’s way of responding to any kind of demand (good and bad)
What is eustress (good)
-produces positive feelings, temporary, motivates you
examples: stepping outside your comfort zone, test study motivations
What is distress (bad)
-Negative, unwanted, decreases performance, causes worry and negative emotion’s
example: exams, fights with friends, presentations
What happens to your body (physically) when you have chronic stress?
heart attack, high blood pressure and stroke. Sleep problems. Weight gain. Problems with memory and focus
What are some common stressors for teens?
FOMO, Arguing with loved ones, someone blocking you, tests
What are healthy ways to COPE with stress?
-pacing study time
-getting good sleep
-positive thinking
-hot showers
-listening to music
-talk to someone you trust
What are unhealthy ways to COPE with stress?
-binge eating
-drugs/alcohol
-chewing fingernails
-negative self talk
What is the Rule of 5’s?
will this mater in 5 min, 5 hours, 5 days, 5 weeks, 5 months……
(only give the thing the attention it deserves)
What is resilience? Why is it important?
the ability to overcome challenges
-it’s important because it handles difficult situations without negatively impacting your life
What are protective factors that help develop resilience?
-healthy coping skills
-problem solving skills
-strong social circle
What are risk factors that decrease developing resilience?
-lack of communication skills
-low self worth
-mental health issues in family
what is drug use
an act of taking drugs and it can interfere with one’s daily activity
what is dependence
the state of replying on something or being controlled by someone
what is drugs
any substance that changes the way your body and mind work
what is tolerance
the ability to take/endure something without adverse reaction
what is addiction
the act where you feel the need to take a substance
what is drug abuse
involves use of a drug to the extent that interferes with one’s life
what is withdrawl
the symptoms that occurs once decreasing in use of a drug
What are the 5 stages of drug use?
experimental use
social use
overuse
abuse
dependence
What are 4 methods of drug administration?
oral ingestion
inhalation
injection
absorption
What oral ingestion
-most common
-tablets/capsules/liquids
-slowest method
what is inhalation
-snort through nose
-smoke
-rapid absorption into blood stream
what is injection
-drug dissolved in a liquid and injected
-fastest method (IV)
what is absorption
-applied to skin
-absorbed into blood stream
-placed on skin or under tongue
What are the ways drugs/alcohol can affect different people
-Women get drunk faster
-A women have less body water and more fat due to their ability to reperdue
-men have more muscle
What is binge drinking?
when you consume too much alcohol too fast, it acts as a poison if you drink too much you might vomit or pass out
-5 or more drinks is considered binge drinking
