PE and Health Q2 Review PDF

PE and Health Quarter 2 Review ​ LESSON 1 - fitness stuff, idk How to organize a fitness event: 1.​ Set goals for your event. (What do you want to achieve with your event) 2.​ Establish a theme that can fit with your goals. 3.​ Find an appropriate date, time, and venue for your event. 4...

PE and Health Quarter 2 Review ​ LESSON 1 - fitness stuff, idk How to organize a fitness event: 1.​ Set goals for your event. (What do you want to achieve with your event) 2.​ Establish a theme that can fit with your goals. 3.​ Find an appropriate date, time, and venue for your event. 4.​ Determine what you want to have during your event. (Is this open for all or not? Are you going to have mini-games? Do you want to give prizes? Is there going to be a registration fee or for a cause?) 5.​ Count the number of people who will be involved in your event. (This will affect your budget. Set your budget according to your initial plan) 6.​ Once you have finalized the budget and the activities, you can also start finalizing your event or program. 7.​ Have a plan for marketing/advertising to draw attention to your event. (Advertising your event on social media) Terms/Important points of this lesson: ​ Exercise is a type of physical activity that enhances health and fitness. It’s a great treatment for depression and will improve your sleep (hmm…). ​ Aerobic exercise strengthens your heart and lungs. It improves heart muscle, lowers blood pressure, and lowers the risk of diabetes and cancer. It can also burn fat more effectively. ​ Muscle strengthening improves our strength, power, and endurance of muscles. ​ Bone strengthening helps your bones grow and keep them strong. ​ You can still get health benefits even if you're not exercising vigorously. ​ Endurance activities are especially beneficial for your heart, lungs, and circulatory system. ​ It is normal to have sore muscles after exercising. ​ You should warm up before exercising. ​ The longer you work out DOES NOT MEAN better results.  ​ LESSON 2 - Risk Factors of Lifestyle Diseases bleeeh A healthy and balanced diet is important and can protect against cancer, diabetes, etc. Why do we develop bad eating habits: ​ Learning from guardians/parents who aren't eating healthy ​ Uninformed about healthy eating ​ Busy schedule ​ Too much traveling ​ Lack of desire to eat healthily ​ Poverty ​ Extreme emotional conditions Poor dietary habits - occur when a person does not follow the principles of good nutrition (adequate, variety, balanced) ​ Adequacy refers to moderate amounts of nutrients to maintain normal body function. ​ Balance refers to the correct combination of nutrients. ​ Variation refers to the consumption of different types of food products. Effects of poor eating habits: ❖​ Leads to malnutrition ❖​ Sleep deprivation ❖​ Stress ❖​ Weak brain functions ❖​ Indigestion ❖​ Obesity, tooth decay, high blood pressure, high cholesterol, heart disease, type 2 diabetes ❖​ Osteoporosis ❖​ Hunch back Physical inactivity leads to: -​ Increase in anxiety and depression -​ Increase certain cancer -​ The toxins in the body will not go out -​ Cardiovascular diseases -​ Fats -​ High blood pressure and increase in cholesterol levels Kinds of tobacco smokes: ​ Mainstream smoke - first-hand smoke from a lit cigarette inhaled and exhaled. (Basically, the cigarette itself) ​ Secondhand smoke - is a hazardous smoke when taken in. It is the smoke puffed out by smokers called “environmental” tobacco or sidestream smoke. (Simply, the AIR of the cigarette) ​ Thirdhand smoke - refers to cigarette offshoots that are attached to the smoker's hair and clothing as well as various surfaces such as walls, floors, furniture, chairs, and toys. This will remain in the environment even if the smoke is already gone. (The remains of that bad bad air) Why is smoking harmful? 😰 Almost every organ in the body is damaged when a person smokes. Around five million die yearly from tobacco, wherein one individual dies every eight seconds ( ). Each stick of cigarette has more than 4,000 chemicals and consuming it would cut an individual's life for at least 5 minutes. Others who are exposed to the chemical smoke are also at risk from the chemical effects. The smoke contains: ​ hydrogen cyanide (A deadly substance used in gas chambers) ​ Insecticides ​ Methanol ​ butane fuels ​ benzene which (causes leukemia) ​ Cadmium ​ formaldehyde (used for embalming). The chemical mixture impairs the function of cardiovascular and respiratory systems. It accelerates atherosclerosis and destroys the cilia in the lungs. Tar, Nicotine, and carbon monoxide are substances from tobacco that are among the most harmful to health. Tar is a harmful byproduct of smoking cigarettes. This smoking substance is carcinogenic and accumulates inside the respiratory system. Tar build-ups disrupt the clearing process of the lungs and ruin air sacs. Nicotine is a toxic chemical compound that mostly consists of nitrogen, which also makes cigarettes addictive. Nicotine makes the heartbeat fast, brings lightheadedness, and upsets the stomach. Carbon monoxide is a poisonous chemical from a burned cigarette that makes the heart do more work to supply sufficient oxygen to the body. Thus, smokers have a higher risk of having cardiovascular diseases like angina and heart attacks. What is alcohol? Alcohol is a liquid organic compound that affects normal body metabolism. The Philippines has a high percentage of alcohol consumption. There are three kinds of alcohol: ​ Ethyl Alcohol is used for alcoholic beverages formed from the fermentation of fruits or grains of cereals and is commonly known as “grain alcohol”. (The drinking one) ​ Methyl Alcohol, or wood alcohol, has poisonous properties and is used as a denaturant additive for ethanol for industries. It is used in thinner paints and shellac. (The industrial one) ​ Isopropyl alcohol, or rubbing alcohol, is commonly used as a disinfectant and solvent in industries. (The squeaky clean one) Why do people get into alcohol? ❖​ Peer pressure ❖​ Depression ❖​ curiosity Cardiovascular disease - diseases of heart and blood vessels. People in the Philippines die because of this disease. There are two types: ​ Arteriosclerosis - a condition that causes the arteritis to harden or thicken and usually occurs in adults. ​ Atherosclerosis - the deposited fats that harden and block the arteriosclerosis walls. It will begin as early as 2 years old. Coronary heart disease - is a disease of the coronary vessels, not the heart itself. Major causes for this disease: ​ Smoking ​ Diabetes ​ Cholesterol ​ Age ​ Obesity ​ Physical inactivity ​ Hypertension ⬑You can avoid allat except the age Types of cardiovascular diseases associated with a healthy lifestyle: Rheumatic fever - an immune system that attacks the heart that destroys the bulls and vessels. This is common in teens which can lead to permanent damage. Arrhythmia - irregular heart rhythm. Types of arrhythmia: ​ Braddy carnia = slow, less than 60 beats ​ Achicarnia = exceeds more than 60 beats Palpitation - feeling that your heart is beating too quickly/irregularly Just because you experience palpitation doesn't mean you have an arrhythmia, it can be caused by stress, panic, or when you’re so excited about the Sonic Movie coming up. Hypertension - the inability of the heart to pump the blood, causing liquid to accumulate in the lungs. A way to avoid hypertension is by reducing the intake of salty food. Stroke - when blood flow in the brain is interrupted, brain cells will be dead due to the lack of oxygen in the brain. A stroke occurs when the arterial blood flow is ruptured, and the death of brain cells is going to affect multiple organs. Associated with paralysis, speech disability, amnesia, etc. 2 types of stroke: ​ Ischemic - causes of narrowing of the blood vessels in the brain ​ Hemorrhagic - raptured/burst of blood vessels Cancer - cells divide at an uncontrollable pace which results in tumors. Cancer/tumor is identified through biopsy. The reason why cancer develops is due to an unhealthy lifestyle. Kinds of cancer: ​ Lung cancer (due to smoking, is most common) ​ Breast cancer ​ Liver cancer ​ Etc. The earlier you discover cancer, the chances you survive. ⬑ NEVER ask Google why you're sick, they will tell you that you have cancer. According to WHO Cancer death rates (Data collected in 2018): ★​ Lung cancer is 17.9% ★​ Liver cancer is 11% ★​ Breast cancer 9.3% ★​ Carcinoma cancer is 10.2% Two kinds of tumors: ​ Malignant - cancerous, destroys nearby tissues, spread and invade (Metastasis) ​ Benign - non-cancerous BUT will increase in size yet won't invade. It is harmless unless it abstracts other body parts (tissues). 4 types of cancers: ​ Carcinoma - common, spreads to other body parts like skin, breast, lung, stomach, rectum ​ Sarcoma - occurs within tissues or bones (Joint tissues) ​ Lymphoma - arises in the cells of the lymphatic or immune systems and is characterized by white blood cells. ​ Leukemia- cancer that originates in the blood-forming tissue of the bone marrow, and does not usually form solid tumors. Less red blood cells. Diabetes - a disease where the body is not able to produce insulin when it regulates the pancreas (PANCREAS MENTIONED), the process of glucose. Low insulin production can affect glucose consumption which will go to our blood sugar to cause diabetes. - Sufficient insulin but tissues resist the insulin and will not accept glucose Types of diabetes: ​ Type 1 - insulin little to no at all. The body cannot produce and the immune system gets destroyed by building up sugar in blood and urine. Signs include urination, blurriness, tiredness, and thirst. A way to heal Type 1 diabetes is by injecting insulin into your body. This occurs in children and young adults. ​ Type 2 - releases insulin but the cells reject it, causing no usage of sugar. A way to heal is by oral medication and exercise. This isn’t as dangerous as Type 1. ​ Gestational diabetes - occurs in pregnant individuals, and sometimes leads to type 2 diabetes. Philippines Go4Health: ★​ Go Smoke-Free - no more smokey ★​ Go Sustansya - yay good eating ★​ Go Sigla - be a gym rat ★​ Go Slow sa Tagay - no more gulping alcohol ​ LESSON 3 - Stress Stress is the reaction (leads to anxiety) of the body and mind to challenging events/incidents. Symptoms include: ​ Easily irritated ​ Frightened ​ Stomach ache ​ Vomiting ​ Stress is not always negative Eustress - What happens after positive stress. Distress - negative, it is the opposite of eustress Cause and effects of stress: ​ Stressor - event/situation that causes stress, seen as a risk to the well-being of an individual ​ Physical surroundings (ex. Public transportation, noise, stench from alleyways) ​ Other stressors - Rawshan, worrying about the future, conflict, etc. Physical signs of stress: ​ Muscle tension ​ Headache ​ Pounding heart ​ Shortness of breath ​ Dry mouth ​ Grinding teeth ​ Sweating ​ Rash Emotional signs of stress: ​ Impatience ​ Anger ​ Loss of interest ​ Self-criticism ​ Increased crying ​ Nervousness ​ Forgetfulness ​ Lack of concentration ​ Irritability Behavioral signs of stress: ​ Overeating ​ Loss of appetite ​ Criticism others ​ Fidgeting ​ Restlessness ​ Talking too fast ​ Reckless behavior Psychological signs of stress: ​ Consistently irritable with other people ​ Thinking you're a failure (that's sad) How the body reacts to stress: Secreting hormones - to prepare the body to respond to the situation leaves the body feeling tired, and exhausted, and impairs the immune system. Stress has 3 kinds: ​ Acute - common, recent, past, future, brief ​ Commutative - built up stress, many people miss the signs ​ Chronic - dangerous, recurring, needs medical attention Stress responses - people's responses to stress are different in terms of sources, which are: ​ Major life changes (more on family and social life), threaten one security and self-esteem, ex: the death of a loved one. ​ Everyday problems (occasional petty incidents), are not very significant but happen daily. Stress level is at its peak during the exhaustion stage, with heart and stomach problems. Attack mode concentrates on the immediate threat but the result is not productive. How to manage stress: ❖​ Manage stressor ❖​ Rest and sleep (15-30 minute nap in the day, 7-9 hours of sleep every night for adults) ❖​ Exercise ❖​ Use relaxation methods Coping methods: ❖​ deep breathing ❖​ Exercising ❖​ Meditation (temporarily tunes out the world) ❖​ visualization/imagination (yeah this a me thing) Counterproductive coping strategies - The capacity to respond and recover from something stressful (According to WHO) Coping styles ​ Adaptive - confrontation and prevention ​ Maladaptive - bad, indirect confrontation and this is counterproductive. ​ Problem-solving (Instrumental) ​ Emotion-focused coping ​ Active coping (similar to problem-solving) ​ Avoidant coping Coping strategies: ​ Time management ​ Sharing and talking ​ Adrenaline raised energy ​ Being at ease ​ Having a good laugh with friends or family ⬑Specific ones: ★​ Humor ★​ Seek support ★​ Problem-solving ★​ Relaxation ★​ Physical recreation ★​ Adjusting expectations ★​ Venting GAS (General adaptation syndrome): Once a person experiences a stressor, he undergoes the following stages: ​ Alarm stage - deciphers the stress and decides what to do with it. (fight or flight) ​ Resistance stage - being resolved then the body becomes normal ​ Exhaustion stage - resumes until it becomes chronic. What NOT to cope with stress: ​ Smoking ​ Alcohol ​ Overeating or undereating ​ Zoning out in front of a TV (oh) ​ Withdrawing from friends and family ​ Sleeping too much ​ Pills