Healthful Living and Nutrition

Healthful Life

• Health encompasses physical, mental, and social well-being.
• A balanced diet is essential, including all food groups.
• Food portions should be adjusted to individual needs.
• Prioritize nutrients over quantity when it comes to food.
• Physical activity is essential for a healthy life.
• At least 30 minutes of physical activity per day is recommended.

Food Groups

• There are five main food groups: grains, vegetables, fruits, dairy products, and proteins.

Hygiene

• Hygiene is about maintaining a healthy body and mind.

Classification of Hygiene

• Public and private hygiene

Water Functions

• Water transports essential nutrients to cells.
• Water removes toxins produced by organs.
• Water regulates body temperature.
• Water aids in digestion.

Water Composition Percentage

• Brain is 90% water.
• Blood is 83% water
• Muscle mass is 75.1% water.
• Bones are 22.1% water.

Physical Exercise and its Impact

• Physical exercise affects different organs in a positive way.
• Cardiovascular system benefits from exercise by improving cardiac function, reducing heart rate, and lowering blood pressure.
• Exercise improves lung function by increasing ventilation and oxygenation.
• Exercise helps to manage weight, regulate insulin levels, and increase production of HDL cholesterol.
• Exercise improves blood flow to joints, enhancing joint function.
• Exercise increases strength, muscle tone, and endurance.

Psychological Effects of Exercise

• Exercise promotes feelings of competence and control.
• Exercise distracts people from negative thoughts.
• Exercise provides social reinforcement.
• Exercise improves mild anxiety and depression

Biological Effects of Exercise

• Exercise raises body temperature.
• Exercise helps adapt to stress.
• Exercise reduces nerve muscle potential.
• Exercise releases endorphins and neurotransmitters.

Athletics Field Events

• Athletics involve jumping and throwing events.
• Jumping events include: high jump, long jump, triple jump, pole vault.
• Throwing events include: shot put, discus throw, javelin throw, and hammer throw.
• Track-based running events (sprinting, middle-distance, long-distance, road racing, hurdles, etc.) are also included.

Sports Adapted to Disabilities

• Sports adapted to disability are designed to allow individuals with disabilities to participate in physical activities.
• The purpose is to adapt sports so people with disabilities can participate in activities that include physical games, enjoyment, and challenges (in a non-competitive way) and enjoyment.
• Sports adapted to disability should not penalize people with disabilities.

School Sport

• School sports aim at using physical activities to improve physical, mental, and social development.

Goalball

• Goalball is a sport for people with visual impairments.
• The objective is to throw a ball into the opponent's goal.

Boccia

• Boccia is a sport for people with disabilities.
• Players throw their balls as close as possible to a target ball, while keeping their opponents' balls away from the target.

Recreational Sport

• Recreational sport is practiced for enjoyment and entertainment.

Preventing Addiction

• Prevent the association of drug use with positive things.
• Avoid myths like "giving kids a taste will get them used to it" or "it's better they do it at home than outside."
• Children need to be taught that substance use is not normal.
• Consumption needs to be normalized.