Unit 1 Flashcards
Name the main sleep stages and cycles
Stage 1 (the short period between waking and sleeping), Stage 2 (entering a deeper sleep), stage 3 (deepest stage of sleep later in the night), REM Sleep (period with dreaming happening about 75-90 minutes into sleep).
Outline the sleep recommendations by age.
Infants: 14-17 Hours. 4-11 Mos.: 12-15 hours. 1-2 Years: 11-14 hours. 3-5 years: 10-13 hours. 6-13 years: 9-11 hours. 14-17 years: 8-10 hours. 18-25/26-64: 8-10 hours. 65+ years: 7-9 hours.
Discuss the relationship between sleep and health.
Sleep deprivation can lead to diseases such as obesity, heart or kidney disease, stroke or diabetes. There is also a risk of accidents.
Discuss strategies for achieving better sleep.
Avoid caffeine a few hours before bed; turn off screens at least 30 minutes before bed; create a sleep space that’s dark and cool and noise-free.
Discuss the personal hygiene recommendations for children, adolescents, and adults.
Wash hands, wash clothes, brush teeth x2/daily, bathe regularly, trim hair and nails
Explain the steps one could take to avoid injury.
Have a safety plan for any scenario – for example, when swimming, children should always wear a life vest. One should dispose of unused medication properly by taking to a take-back event.
Explain the steps one would take to respond to an injury.
Minor injuries can be treated with a first aid kit (such as a scrape or a shallow cut). Major injuries or life-threatening emergencies require calling 911 and applying CPR as necessary.
Discuss the key components of fitness and provide an example of each. Briefly mention the benefits associated with each.
Cardiorespiratory fitness – helps heart/lungs & reduces the risk of disease.
Muscular strength - improves the ability to perform daily activities.
Muscular endurance – improves heart health & aids weight loss
Flexibility – allows muscles to work at full potential
Body composition – decreased risk of disease & aids functional ability
Using the FITT principles, discuss the recommended fitness guidelines for children, adolescents, and adults.
Frequency/Intensity/Time/Type: Adults should do cardio 3-5 days per week at a high intensity using 70% of their HRMax, for a total of 2.5 hours per week. Muscles training should be 2-3 times per week with 48 hours between, working hard enough to fatigue the muscles. Children should do cardio 7 days per week, both moderate and high intensity, for 60 minutes or more at a time. They should do muscle training at least 3 times per week.
Name and state the symptoms of common communicable diseases. Briefly describe prevention and treatment strategies.
Bacteria, Viruses, Fungi, Parasites. Can be transmitted by direct contact, indirect contact, bites or contamination. Treatment ranges from vaccination for viruses, safe cleanliness or safe sex practices, antibiotics.
Name and state the symptoms of common noncommunicable diseases. Briefly discuss the associated risk factors and treatment strategies.
Heart disease, cancer, lung disease, stroke, Alzheimer’s, diabetes, kidney disease. Prevention can include not smoking, not drinking, staying at a healthy weight, and regular exercise.
Define the key structures found in the skeletal system.
Bones, joints, ligaments, tendons, cartilage.
Name the three types of muscle found in the body.
Striated, Smooth, Cardiac.
Define the two main divisions of the nervous system:
Central nervous system - brain and spinal cord
Peripheral nervous system - every other nerve
Define the key structures and organs associated with the respiratory system.
Lungs, upper respiratory tract and the lower respiratory tract.
