Podcast
Questions and Answers
What is one of the physical health benefits of regular exercise?
What is one of the physical health benefits of regular exercise?
Which mental health benefit is linked to engaging in physical activity?
Which mental health benefit is linked to engaging in physical activity?
Engaging in team sports can help develop which of the following skills?
Engaging in team sports can help develop which of the following skills?
Which chakra is associated with immunity and verbal communication?
Which chakra is associated with immunity and verbal communication?
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Regular physical activity can enhance which cognitive function?
Regular physical activity can enhance which cognitive function?
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What does the term 'Surya Namaskar' mean?
What does the term 'Surya Namaskar' mean?
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Which chakra is located in the stomach area and corresponds to self-confidence?
Which chakra is located in the stomach area and corresponds to self-confidence?
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How does physical activity contribute to academic performance?
How does physical activity contribute to academic performance?
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What effect does regular exercise have on stress levels?
What effect does regular exercise have on stress levels?
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What is the primary breathing principle during backward bending postures in Surya Namaskar?
What is the primary breathing principle during backward bending postures in Surya Namaskar?
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Which benefit of physical activity involves improving time management skills?
Which benefit of physical activity involves improving time management skills?
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Which chakra connects pleasure, well-being, and vitality?
Which chakra connects pleasure, well-being, and vitality?
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What is a way to keep motivated for exercising?
What is a way to keep motivated for exercising?
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What is the purpose of the Pranamasana posture?
What is the purpose of the Pranamasana posture?
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Which of the following is NOT a benefit of physical activity?
Which of the following is NOT a benefit of physical activity?
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In the context of chakras, which one influences professional and personal relationships?
In the context of chakras, which one influences professional and personal relationships?
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Which of the following excuses is suggested to motivate oneself to exercise?
Which of the following excuses is suggested to motivate oneself to exercise?
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What type of rewards should be avoided according to the motivational guidelines?
What type of rewards should be avoided according to the motivational guidelines?
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What tradition does Surya Namaskar originate from?
What tradition does Surya Namaskar originate from?
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What does the term 'Yoga' derive from?
What does the term 'Yoga' derive from?
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What should the frequency of rewarding yourself depend on?
What should the frequency of rewarding yourself depend on?
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What is an initial exercise plan suggested for someone who lacks time?
What is an initial exercise plan suggested for someone who lacks time?
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How is Yoga described in relation to the mind and body?
How is Yoga described in relation to the mind and body?
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What is a suggested alternative if one cannot engage in full exercise?
What is a suggested alternative if one cannot engage in full exercise?
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Which of the following is a common excuse for not exercising?
Which of the following is a common excuse for not exercising?
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What is an important first step before beginning an exercise routine?
What is an important first step before beginning an exercise routine?
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What should exercise goals be characterized by?
What should exercise goals be characterized by?
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What is a misconception about exercising while feeling tired?
What is a misconception about exercising while feeling tired?
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Which aspect is NOT recommended when planning an exercise schedule?
Which aspect is NOT recommended when planning an exercise schedule?
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How often should one remind themselves of their exercise goals?
How often should one remind themselves of their exercise goals?
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Why might someone feel that exercise is boring?
Why might someone feel that exercise is boring?
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What is the correct temperature for cooking poultry to ensure it is safe to eat?
What is the correct temperature for cooking poultry to ensure it is safe to eat?
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Which of the following goals would be considered unrealistic?
Which of the following goals would be considered unrealistic?
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Which of the following best describes the process by which nutrients are made available to the body?
Which of the following best describes the process by which nutrients are made available to the body?
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What can happen if you skip meals regularly?
What can happen if you skip meals regularly?
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How should raw meat and ready-to-eat foods be handled in the kitchen?
How should raw meat and ready-to-eat foods be handled in the kitchen?
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Which of the following statements is true regarding a balanced diet?
Which of the following statements is true regarding a balanced diet?
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What is the primary relationship between food consumption and health?
What is the primary relationship between food consumption and health?
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Which type of food should be cooked to an internal temperature of 145°F (63°C)?
Which type of food should be cooked to an internal temperature of 145°F (63°C)?
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What is an effect of consuming a diet high in junk food?
What is an effect of consuming a diet high in junk food?
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What is the main purpose of regularly checking the results of physical activity?
What is the main purpose of regularly checking the results of physical activity?
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How long does it typically take to form a habit of behavior?
How long does it typically take to form a habit of behavior?
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What is a habit tracker primarily used for?
What is a habit tracker primarily used for?
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Which of the following is NOT a benefit of a habit tracker?
Which of the following is NOT a benefit of a habit tracker?
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What should one do after successfully incorporating a simple physical activity for over 2 months?
What should one do after successfully incorporating a simple physical activity for over 2 months?
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What should be the focus when striving to adhere to a physical activity routine?
What should be the focus when striving to adhere to a physical activity routine?
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What can enhance the effectiveness of a habit tracker?
What can enhance the effectiveness of a habit tracker?
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What is the primary activity suggested for tracking in a habit tracker?
What is the primary activity suggested for tracking in a habit tracker?
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Study Notes
Notes on Indian Knowledge System - Yoga
- These notes are for student and faculty reference only
- They are not for financial profit
- The compiler and/or organization do not claim intellectual property rights
- Readers can also refer to the bibliography section
Index
-
Basic Nutrition: Pages 3-23
- Discussion on food habits: Page 3
- Importance of healthy food habits: Page 5
- Foodborne illness: Page 11
-
Physical well-being and activities: Pages 24-37
- Benefits of physical activity and need for change: Page 24
- Physical fitness components: Page 28
-
Practical session: Pages 38-67
- Yoga: Page 38
- Surya namaskar: Page 40
- Asana: Page 50
- Pranayama: Page 63
-
Healthy Routine and Habit Tracker: Pages 68-81
- Guidelines to follow a healthy routine: Page 69
- Habit tracker: Page 73
A. Basic Nutrition
- Ice-breaker: Students introduce themselves and talk about the importance of nutrition. Students answer questions about nutrition and its impact on the body
- Session objective: Provide students with an overview of health and nutrition, and make students aware of the importance of a balanced diet and exercise
- What is health? Discussion on complete physical, mental, and social well-being, including the absence of disease
- What is nutrition? Discussion on how nutrition is related to food, nutrients, and the effects of food on the body
- What are nutrients? Discussion on different types of nutrients (vitamins, minerals, carbohydrates, lipids, proteins, water, and minerals) and their functions in the body
- Importance of healthy food habits: Healthy eating supports overall well-being and prevents health issues, such as heart disease, diabetes, obesity, and cancer
-
Nutrients' Functions: Provide energy, contribute to body structure, and regulate chemical processes
- Macronutrients: Carbohydrates, Lipids, Protein, and Water
- Vitamins and minerals: Important for bodily functions and immune response
- Proteins: Crucial for building and repairing tissues and producing enzymes and hormones
- Healthy Fats: Important for brain health, hormone production, and energy
- Fiber: Aids digestion, helps control blood sugar levels, and lowers cholesterol
A.2 Importance of Healthy Food Habits
-
Healthy food habits: Essential for maintaining overall well-being and preventing health issues
- Choosing nutritious foods
- Eating balanced meals
- Maintaining a consistent eating schedule
A.3 Foodborne Illness
- Causes of Foodborne Illness: Bacteria (Salmonella, E. coli, Listeria), Viruses (Norovirus, Hepatitis A), Parasites (Giardia, Trichinella), Toxins (Staphylococcus aureus, Clostridium botulinum)
- Symptoms of Foodborne Illness: Nausea, Vomiting, Diarrhea, Abdominal pain, Cramps, Fever
- Prevention of Foodborne Illness: Clean (wash hands, utensils, surfaces), Separate (keep raw foods separate), Cook (cook to right temperature), Chill (refrigerate promptly)
B. Physical well-being and activities
- Regular physical activity: Improves cardiovascular health, strengthens muscles and bones, improves energy levels, reduces the risk of chronic diseases, enhances mood, and improves cognitive function
- Physical activity: Muscle movement that may be unplanned, unstructured, random, non-purposeful, and performed at any intensity for different reasons
B.2 Components of Physical Fitness
- Cardiovascular Endurance: Activities like running, cycling, or swimming; Improves heart and lung function
- Muscular Strength: Activities like weightlifting or resistance training; Enhances muscle mass and strength, supports joint health
- Muscular Endurance: Activities like bodyweight exercises or circuit training; Increases the ability to perform physical activities for extended periods
- Flexibility: Activities like stretching, yoga, or pilates; Improves range of motion
- Body Composition: Activities combining strength training and cardio exercises; Maintains a healthy balance of fat and muscle mass
D. Healthy Routine and Habit Tracker
- Healthy Routine: The daily activities of an individual, including physical, mental, social, and spiritual well-being
- Important factors contributing to good health: Balanced diet, physical activity, adequate sleep, meditation/relaxation, sunlight, and positive attitude
- Guidelines to follow a healthy routine: Write down your current routine, Identify habits to change, Make small, gradual changes, Stick to the new habits, Track your progress, Develop a reward system
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