PDHPE 2024 Flashcards
What do you need to be healthy?
To be healthy you need to be physically active, eat a variety of nutritious foods, exercise regularly and have a good understanding of physical health. There is a strong link between dietary intake and health and many diseases are directly linked to diet and lifestyle such as cardiovascular disease, diabetes and cancer.
Consumer health has three components, what are they?
health information, health products and health services.
Where do we get health information from?
We get health information from teachers, parents, nutritionists, social media, websites, and advertisements. Some of this information is true and useful, such as information we get from teachers and health professionals. However, other sources, such as social media and advertisements, may be false, misleading, and biased.
Other sources of information on nutrition and physical exercise include:
Media- TV shows, Advertising between shows, specific shows
Billboards- use of particular products
Shops – Health food chemists, bodybuilding products, bike shops, Rebel-exercise products and athletic gear
Food labelling- information on food packaging, cans
Social media-, exercise role models, celebrity exercise regimes and celebrity-promoted diets
Internet sources- magazines, role model/celebrity websites, advertising for diets, food products, exercise machines
Gyms- food, diet, exercise programs and classes
Movies
Communities
Websites
School
hospitals
We can obtain information from various health services including:
Sutherland St George Hospital, Schools, Food tech and hospitality, Headspace, The Sutherland Community Health Service and Fitness First. These organisations provide a range of health services, including medical care, mental health support, health education, nutrition and cooking skills, and fitness programs to promote overall well-being in the community.
What are Macronutrients
Macronutrients are the three main types of nutrients that our bodies need in larger quantities: carbohydrates, proteins, and fats. Each macronutrient plays a unique role in our overall health and provides different benefits. Carbohydrates are our body’s primary source of energy. They fuel our muscles and brain, helping us stay active and focused. Good sources of carbohydrates include whole grains like brown rice and quinoa, fruits and vegetables. Proteins are essential for building and repairing tissue, like muscles, and are important for growth and development. They also help regulate our hormones and enzymes. Examples of protein-rich foods are lean meats, fish, poultry, beans, lentils, and tofu. Fats are important for energy storage, insulation, and protecting our organs. They also help us absorb certain vitamins. Healthy fat sources include avocados, nuts, seeds, olive oil, and fatty fish like salmon.
What are Micronutrients?
Micronutrients are essential nutrients that our bodies need in smaller quantities but are still super important for our overall health. They include vitamins and minerals. Vitamins are organic compounds that our bodies need for various functions, such as supporting our immune system, promoting healthy skin and eyes, and helping with energy production. Examples of vitamins include vitamin C (found in citrus fruits), vitamin D (found in sunlight and fortified foods), and vitamin A (found in carrots and sweet potatoes.) Minerals are inorganic substances that our bodies need for different processes, like building strong bones, regulating heart rhythm, and maintaining proper nerve function. Some common minerals include calcium (found in dairy products and leafy greens), iron (found in red meat and beans), and potassium (found in bananas and spinach.)
Explain the impact of sugar
Sugar triggers the production of dopamine in our brains which is why people consume so much. Our daily average intake is 95g of sugar. Studies show sugar is as addictive as alcohol and drugs such as cocaine. Sugar is hard to avoid - 80% of grocery store food has added sugar to it. Further, the main ways people, especially teens, overconsume sugar is from sugary drinks such as Red Bull, lemonade, orange juice and Coke. These contain an average of 40g of sugar - already over the daily dietary limit. Even if you want to track the sugar you consume it is hard because food manufacturer uses 30 different names for sugar - making it easily disguised into our food. This is extremely unhelpful for countless reasons. Firstly, sugar is half glucose and half fructose. This glucose makes your pancreas produce insulin - which among other things causes your body to store fat. These can contribute to excess weight gain and even obesity. At the same time, the fructose is sent to your liver. However, the liver can only process so much. Therefore, when too much is consumed you will develop what is known as insulin resistance. This can lead to diabetes and even more weight gain. Further, you will get fatty buildup in your now inflamed arteries. These metabolic disturbances are also believed to cause high blood pressure, cancer, disable appetite control, Alzheimer’s disease and can cause heart disease. Your body can no longer regulate itself and eventually consuming too much sugar, consistently over many years, can kill you.
How can we consume less sugar?
How to consume less sugar:
Avoid sugary drinks
Read labels carefully
Exercise
Do trust processed low-fat foods
Eat more fibre
What are the 10 Rules for reading a food label?
Food is fuel
Fuel is burned
Know how much is in one serving
The calories listed are per serving
Know the type of fuel you are burning
How fatty is your fuel
Sugar is not good for you
Premium fuel has a lot of protein
Food ingredients should not be in a foreign language
Dont fuel yourself with too many different ingredients
Books, magazines, and other media types provide a huge range of diets for people to lose weight. The majority are quick-fix solutions and eventually the weight returns. Young people are recommended to talk to professionals such as dieticians and nutritionists as diets can restrict growth and the intake of essential nutrients. Diets that promise quick weight loss in a short period of time are generally called “Fad Diets”. Research has shown that these types of diets do not work. What do they do instead and what are they?
What they do:
Limit certain food groups
Do not contain a balance of nutrients
Do not provide enough kilojoules to meet daily needs
NOTE: For safe body weight, a healthy diet along with an exercise program are the best solutions.
Defintion for exam:
Fad diets are typically defined as a diet that promotes easy weight loss in an extremely short period. These diets often show quick weight loss, however, this is unsustainable and the weight is easily put back on. Additionally, these diets starve the body of important macronutrients such as protein and carbohydrates and micronutrients such as vitamins and minerals. The other reason these diets are so bad is because the body does not adjust well to the extreme decrease in caloric intake and therefore puts the body in survival mode meaning your body will try to store fat and decrease your metabolism. An example of a Fad diet is Paleo which means you can only eat essentially fruits, vegetables, lean meats, fish, eggs, nuts and seeds. This diet restricts your body from dairy and carbohydrates, for example, potentially leading to brittle bones and low energy levels for physical activity.
What factors influence our decisions towards diet and exercise
Economics, gender, culture, religion, environment and education.
Outline the issues Aboriginal and Torres Strait Islander people have regarding nutrition and exercise
Harsh environment for growing produce and discourages exercise
Geographical location is usually large distances from shops for support of food and nutrition
Education of their culture is very important to Indigenous Australias, however, school education and general knowledge on nutrition are not as encouraged
Medical centres and hospitals could also be large distances away which increases the risk of chronic diseases such as cardiovascular disease, diabetes, cancer and obesity.
Children are usually the responsibility of the whole community installing strong family values.
NOTE: (flip)
No swimming due to crocodiles - only a few learn to swim
Up to 6-hour drive to get food and access to shops
There is usually only one pool in the entire town
Education is poor due to limited access to teachers. For example, in the Northern Territory, teachers often do not want to live in remote and hot conditions.
Temperatures are too high for physical activities.
Do not have the facilities to support the health of Indigenous people living in these remote areas. Usually, healthcare such as hospitals and surgeons is hard to access. Even if people do have access, they are usually unqualified and understaffed.
Fresh produce cannot be sold due to harsh environments: too hot, and the soil is too dry with low precipitation rates.
25% of Indigenous people live remotely
Over 1000 remote areas in Australia
Due to the difficulty of obtaining fresh produce, food is more than 30% more expensive, adding additional challenges to getting fresh produce and meeting their nutritional needs.
A large percentage of the Indigenous population are regular smokers, heavy drinkers, uneducated on nutrition, have limited access to nutrition and therefore poor nutrition and have limited access to exercise and healthcare.
How can Australians improve the health of Indigenous Australians?
Indigenous Australians often face poor health due to limited access to essential resources like hospitals, fresh produce, and spaces for physical activity. This lack of access leads to generally poorer health and fewer healthcare options. Growing and delivering fresh produce to remote areas in Australia is challenging and expensive, with food often costing up to 30% more, making it difficult for people to afford. This financial burden is worsened by the fact that many Indigenous Australians in these regions have limited incomes and come from lower socioeconomic backgrounds. To address this, Australians can support initiatives such as setting up charities or government funds to find cheaper ways to deliver food. Additionally, food banks could organise monthly deliveries of food to these areas.
Furthermore, Indigenous Australians often experience poor education due to factors such as challenging geographical locations for teachers, limited funding, and a lack of resources. This results in a limited knowledge of general life skills, including proper nutrition and health. For instance, there is often minimal education on the dangers of sugary foods and soft drinks. To improve this, we can promote online education and provide teacher workshops to better support these communities.
Provide some statistics on Indigenous health (Physical and Mental)
The lifespan of Indigenous people is 10 - 12 years shorter than Average Australians
Twice as likely for Indigenous women to give birth to premature babies
Babies are also born, on average, 300 grams lighter
Indigenous Australians experience significant mental health challenges. Aboriginal individuals account for 25% of all youth suicides.
1 in 3 experience physiological distress compared to 1 in 8 in the general population
An action plan was made in 2008 to close the game, however, 12 years later their goals were not achieved and minimal changes were made.
What are some other ways we can help the Indigenous population?
Encouragement of children to attend school, especially in health and wellbeing
Training of Indigenous Australians in the medical, health and education sectors so they can educate their people
More medical centres, hospitals and community centres to assist with Indigenous health food transport and facilities to provide healthy food
Educate Indigenous mothers on how to look after their children’s health needs
Ensure Indigenous individuals are front and centre of the decision-making and driving outcomes in their choices concerning healthcare
Outline Indigenous mental health and well being (include reference to their culture)
Indigenous mental health and well-being are deeply connected to spiritual well-being, family ties, and cultural identity. A strong sense of connection to ancestors—such as grandparents, uncles, and cousins—helps reinforce this identity and provides inner happiness. Despite this, Indigenous Australians face alarming mental health challenges, with high suicide rates being a major concern. 25% of all youth suicides in Australia are from the Indigenous population, highlighting the urgent need for culturally sensitive mental health support and stronger community connections to foster resilience.
What are the benefits of a balanced nutritious diet?
Healthy weight
Higher energy levels and better concentration
An improved body image
Higher self-esteem and confidence
Improved body functioning
A decreased risk of lifestyle disease: CVD, Cancer, diabetes, mental health issues.
What are fad diets and why are they bad?
Fad diets are typically defined as a diet that promotes easy weight loss in an extremely short period. These diets often show quick weight loss, however, this is unsustainable and the weight is easily put back on. Additionally, these diets starve the body of important macronutrients such as protein and carbohydrates and micronutrients such as vitamins and minerals. The other reason these diets are so bad is because the body does not adjust well to the extreme decrease in caloric intake and therefore puts the body in survival mode meaning your body will try to store fat and decrease your metabolism.
Describe energy including factors that determine how much we need, the recommended amount, which foods provide energy and how this energy is used.
Depending on various factors such as height, age, physical activity amounts and weight, women need 2000 calories per day while men need 2500 calories per day. We obtain this energy from the food we eat. Our main source of energy is from carbohydrates and then fats and as a last resort protein.
60 - 70% of this energy goes to our vital organs and around 10% goes towards the digestion of the food we consume - this is known as our basal metabolic rate. The remaining energy is used when moving - whether that is planned workout sessions or just walking around the house for example. If any energy is not burned, it is stored in the body as fat.
What are 5 ways to motivate yourself when you don’t feel like exercising?
Schedule your workout
Work out with friends
Set out the night before
Music
Get out and exercise - release of endorphins - encourages you to do it again
Exercise and the brain: Explain the importance of exercise for mental and health and wellbeing
Exercise is very important for one’s mental health and well-being. Physically active people show fewer symptoms of depression than sedentary people. In fact, One study shows that people who exercise 30 minutes a day were half as likely to suffer from depression than those who did not complete 30 minutes of exercise per day. This is because exercise triggers the release of endorphins and dopamine in the brain. Additional exercise promotes alpha wave activity within the brain which helps you clear your mind and focus.
What are some barriers that may stop someone from doing exercise?
Weather
Resources - especially in rural areas
Money
Disability
Lack of motivation
Lack of time
Confidence
Cultural factors e.g. Ramadan
Not finding exercise enjoyable
Negative mindset
What are the health-related compounds of fitness
Cardiorespiratory endurance, muscular endurance, muscular strength, flexibility, and body composition.
What are the skill-related compounds of fitness:
Power, speed, agility, coordination, balance and reaction time.
What is wellbeing?
Wellbeing is feeling good, functioning well and doing good.
What is visible wellbeing?
Visible well-being means we can see this in others - they are visibly doing well.
What does Dr Ruben Rusk believe to be the 6 positive pathways to building our well-being?
Paying attention
Emotion
Coping skills
Goal setting
Building relationships
Character strengths
What are coping strategies to manage the demands of my life and be resilient?
Asking for help when needed
Knowing what calms me down
Knowing how to reframe unhelpful feelings
Using my growth mindset
Define resilience
Resilience is the capacity to recover quickly from difficulties; and toughness. This also includes being happy, confident and successful again for example after something difficult or bad has happened.
NOTE: Resilience is also saying things like “This won’t matter in a few years” or “It could be worse”
What are 5 skills to boost our confidence:
Optimism
Being flexible
Taking risks
Just keep going
Reaching out and asking for help
Explain fixed mindsets
Fixed Mindset:
People with a fixed mindset believe their intelligence and talents are set at birth and cannot be changed. As a result, they tend to avoid challenges, worrying about whether their abilities are enough. They are likely to:
Practice negative self-talk by saying things like “I can’t do it”
Avoid tasks where there may be a failure
Not deal very well with setbacks
Try to hide or justify their mistakes
Why is resilience important?
Resilience is important for several reasons. It enables us to develop mechanisms for protection against experiences that could be overwhelming, helps us maintain balance in our lives during difficult or stressful periods, and can also protect us from the development of some mental health difficulties such as anxiety and depression. Resilience is especially important to learn from a young age so small issues do not foster into larger ones and if we do have a larger issue we know how to deal with it and move on while still learning from this experience. Resilience is also important in school. For example, if someone were to fail a test they can be resilient and learn from their mistakes and keep trying their best.
What are mindsets?
Mindsets are the established set of attitudes held by someone.
Explain Growth Mindsets
Growth Mindset:
People with a growth mindset believe they can improve through effort and hard work, so they stick with tasks even when they’re difficult. While they appreciate talent, they see it as just the starting point, knowing that true achievement comes from dedication and practice. They are likely to:
Welcome challenges
Be open to new things and ways of learning
Recognise that failure is an opportunity to learn
Know their weaknesses, and work to improve them
How can we change our mindset?
“I can’t do it….. Yet”
Accept challenges
Work hard
Acknowledge that there is no such thing as perfect
Celebrate big successes and small ones
Be open to new ways of doing things
Don’t let setbacks get you down
How can growth mindsets help with resilience?
Growth mindsets enhance resilience by encouraging individuals to embrace challenges as learning opportunities and view failure as a stepping stone for growth. This perspective fosters positive self-talk and adaptability, helping people stay motivated and adjust their strategies in the face of setbacks. Ultimately, believing that abilities can be developed through effort empowers individuals to persist, boosting their emotional strength and ability to bounce back from adversity.
What is positive self talk?
Negative self-talk is when you are very critical of yourself, focusing on the bad.
What is self-talk?
Self-talk is how you talk to and perceive yourself, also known as your inner voice.
What is negative self talk?
positive self-talk is thinking and saying positive things to yourself. Your self-talk affects your mental health and how you face each day.
What are some factors that influence our self-esteem?
Peers + parents + family
Grades
Sport
Other people’s comments (positive and negative)
Social media
