Topic 4- Health Promotion

Question 1

What is health promotion?

Answer 1

The process of promoting activities that are scientifically proven to be beneficial to the body and mind. It is not just the responsibility of the individual but also of groups and communities.

Question 2

How can a dance teacher assist with health promotion?

Answer 2

By planning lessons that encompass issues discussed within this topic or by offering advice to participants as required.

Question 3

Give four factors that are important in a healthy lifestyle.

Answer 3

1. A balanced diet
2. Regular exercise
3. Not smoking
4. Keeping alcohol consumption to a minimum

Question 4

True or false?

Physical activity causes about 10-16% of cases of each of the following conditions: breast cancer, bowel cancer and diabetes and about 22% of coronary heart disease.

Answer 4

True

Question 5

What is the definition of physical activity?

Answer 5

Any force exerted by skeletal muscle that results in energy expenditure above resting level.

Question 6

What is the definition of exercise?

Answer 6

A subset of physical activity, which is volitional, planned, structured, repetitive and aimed at improvement or maintenance of any aspect of fitness or health.

Question 7

What is the definition of sport?

Answer 7

A subset of physical activity which involves structure competitive situations governed by rules. In Europe, sport is often used in a wider context to include all exercise and leisure physical activity.

Question 8

What is the definition of physical fitness?

Answer 8

A set of attributes that people have or achieve that relate to the ability to perform physical activity.

Question 9

How can physical fitness be assessed?

Answer 9

• Information on previous health status and medical history
• Height
• Weight
• Body measurement (chest, waist, hips, upper and lower thigh and upper arms)
• Muscle strength
• Muscle tone
• Heart and lung endurance
• Testing the maximum heart rate, lung capacity, blood pressure and flexibility

Question 10

What are the five different ways that physical activity can vary?

Answer 10

1. Volume or quantity
2. Frequency of participation
3. Intensity
4. Duration
5. Type or mode

Question 11

What level of activity should adults have to maintain optimum health?

Answer 11

At least 30 minutes of physical activity on five or more days of the week. This activity should be of at least moderate intensity- similar to brisk walking. Activity can be taken in bouts of 10-15 minutes, allowing for accumulation of activity throghout the day.

Question 12

What level of activity should children have to maintain optimum health?

Answer 12

All young people should participate in physical activity of at least moderate intensity for one hour per day. This hour can be made up of a variety of activities across the day including organised sport, play, walking, cycling, physical education or planned exercise.

Question 13

How does regular exercise maintain optimum body mass and composition?

Answer 13

• Exercise uses up energy and when combined with a balanced diet, helps to maintain body fat at healthy levels.
• Exercise builds up muscle which burns energy. The more muscle the body has, the more energy is used up, thereby reducing body fat.

Question 15

How does exercise benefit mental well-being?

Answer 15

Exercise triggers the release of endorphines and enkephalins, chemicals in the brain that have a mood altering effect. These molecules also have a pain-relieving effect so that a small cut or bruise that occurs during exercise may not be noticed until afterwards.

Question 16

What are the benefits of exercise?

Answer 16

• Helping to control body weight and reduce obesity
• Improving mental well-being, self esteem and achievement
• Reducing stress levels
• Reducing anxiety
• Improving relaxation and sleep
• Helping build and maintain healthy bones and muscles
• Helping reduce the risk of osteoperosis
• Health benefits which include high blood pressure, heart disease, diabetes and certain cancers
• Reduce risk of lower back pain
• Helping prevent or control risky behaviours

Question 17

In 2000, what percentage of 11-15 year olds were regular smokers and what does this mean in terms of students in your dance class?

Answer 17

10% of children age 11-15 were regular smokers. In a dance class of teenagers, you can expect 1 in 10 ppupils to be smokers.

Question 18

What are the short term effects of smoking?

Answer 18

• Breathlessness on exertion and reduced capacity for exercise
• Reduced ability to taste and smell
• Smelly breath and clothes
• Reduced energy levels
• Dry ‘smokers’ cough
• Wheezing
• Poor blood circulation
• Reduced calcuim absorption

Question 19

What are the long term effects of smoking?

Answer 19

• Heart attacks
• Strokes
• Lung cancer
• Lung diseases

Question 20

What happens after giving up smoking for 20 minutes?

Answer 20

Blood pressure and pulse rate return to normal. Blood circulation improves particulalry in the hands and feet making them feel warmer.

Question 21

What happens after giving up smoking for 8 hours?

Answer 21

Oxygen levels in the blood return to normal after being reduced. The chances of a heart attack begin to reduce.

Question 22

What happens after giving up smoking for 24 hours?

Answer 22

Carbon monoxide is removed from the body. The lungs start to clear out the excess mucus and other debris left by smoking.

Question 23

What happens after giving up smoking for 72 hours?

Answer 23

Breathing becomes easier. Energy levels increase.

Question 24

What happens after giving up smoking for 2-12 weeks?

Answer 24

Circulation improved throughout the body making exercise easier.

Question 25

What happens after giving up smoking for 3-9 months?

Answer 25

Breathing problems such as coughing, breathlessness and wheezing improve.

Question 26

What happens after giving up smoking for 5 years?

Answer 26

Risk of a heart attack falls to about half that of a smoker.

Question 27

What happens after giving up smoking for 10 years?

Answer 27

Risk of lung cancer falls to about half that of a smoker. Risk of a heart attack falls to about the same as someone who has never smoked.

Question 28

What are the daily recommended drinking intake for men and women?

Answer 28

• Men- should not regularly drink more than three to four units a day
• Women- should not regularly drink more than two to three units a day

A couple of alcohol-free days a week are also recommended.

Question 29

What are the effects of alcohol misuse?

Answer 29

• Affects a person’s mood; it can make people relaxed, happy and euphoric however it also acts as a depressant of the central nervous system
• Poor coordination
• Slurred speech
• Blurred vision
• Loss of balance
• Slower responses
• Loss of inhibitions
• Inhibit the appetite
• Increased accidents/injuries
• Heart, liver, stomach, sleep and psychiatric problems

Question 30

Why do some people want to use drugs and alcohol?

Answer 30

• Enjoyment of short term effects such as relaxation and euphoria
• Their friends use drugs or alcohol
• Curiosity about the effects
• Easily available

Question 31

What are the specific risks that taking illegal drugs pose to a persons health?

Answer 31

• User can never be completely sure what they’re taking
• Likely to be impure and mixed with other substances
• Strength of the drug may be unknown leading to an overdose.
• Dangerous to mix with alcohol
• Risk of contracting blood-bourne diseases, damaging veins or an air embolism.
• It is illegal

Question 32

What are the effects of stimulants?

Answer 32

Act on the brain by increasing brain activity. Examples include cocaine, crack, ecstasy, poppers, speed and cigarettes.

Question 33

What are the effects of depressants?

Answer 33

These act on the brain by slowing down brain activity- examples include alcohol, gases, glues, aerosols and tranquillisers.

Question 34

What are the effects of hallucinogens?

Answer 34

These act on the brain by distorting perceptions (the way that we see or hear things)- examples include cannabis, ketamine, LSD, magic mushrooms.

Question 35

What are the effects of analgesics?

Answer 35

These have a pain killing effect- examples include heroin.

Question 36

What are the effects of anabolic steroids?

Answer 36

These promote the growth of skeletal muscle and body weight, but can inhibit the growth of young people.