Physical Education and Health PDF

SH1711 Physical Education and Health I. Important Terms A. Fitness – It is a set of attributes that people have or achieve. Being physically fit has been defined as “t...

SH1711 Physical Education and Health I. Important Terms A. Fitness – It is a set of attributes that people have or achieve. Being physically fit has been defined as “the ability to carry out daily tasks with vigor and alertness, without undue fatigue, and with ample energy to enjoy leisure-time pursuits and to meet unforeseen emergencies.” Although the definition may be conceptually sound, things such as vigor, alertness, fatigue, and enjoyment are not easily measured. B. Health – In human beings, it is the extent of an individual’s continuing physical, emotional, mental, and social ability to cope with his environment. It is also defined as the measure of our body’s efficiency and over-all well-being. C. Exercise – It is the training of the body to improve its function and enhance its fitness. Exercise is a component of physical activity. The distinguishing characteristic of exercise is that, it is a structured activity specifically planned to develop and maintain physical fitness. The terms exercise and physical activity are often used interchangeably. D. Physical activity – Physical conditioning refers to the development of physical fitness through the adaptation of the body and its various systems to an exercise program. Physical activity is an inclusive term that refers to any expenditure of energy brought about by bodily movement via the skeletal muscles; as such, it includes the complete spectrum of activity from very low resting levels to maximal exertion. The term encompasses exercise, sport, recreation, walking, cycling and other active transport, and occupational activity and domestic activity such as gardening. This evaluation framework should, therefore, be useful to a wide range of professionals involved in planning and evaluating physical activity projects and interventions. E. Warm-up – This is a lower-intensity or lower-speed activity used to prepare for an athletic event or exercise session. It helps decrease the risk of injury, along with the risk of muscle soreness that may occur after exercise. The goal is to increase circulation around the body while preparing the body for the workload to come. It makes muscles pliable while escalating the delivery of oxygen and nutrients to muscles by increasing blood flow. Lastly, warming up prepares your muscles for stretching, which is the next tip to come. F. Stretching – This is extending your body to achieve a healthy range of flexibility. The goal is to allow you to move with a greater extent of motion through increasing joint mobility and stability. Stretching is also used to prevent injuries to the hamstring, quadriceps, calf, etc. It can help muscles to lengthen, which will make it easier to exercise and perform other daily activities. Stretching reduces muscle tension, enhances muscular coordination, and delays the onset of muscle fatigue. After a good warm-up and quality stretch, it’s time to start the exercise at hand. G. Cool down – The purpose of a cool-down is to slow your level of physical activity gradually, from high intensity to low intensity. It should follow aerobic exercise. It helps the heart rate and breathing return to normal, prepares muscles for the next activity, and helps prevent muscle cramps or spasms. A cool-down will also provide time for the entire class to calm down, settle back into their seats, and be ready to learn. 01 Handout 1 *Property of STI Page 1 of 7  SH1711 II. Components of Health A. Physical health – It deals with the body’s ability to function. Physical health has many components including exercise, nutrition, sleep, alcohol and drugs, and weight management. B. Mental health – It deals with how we think, feel, and cope with daily life. Mental health encompasses learning, stress management, and mental illnesses or disorders. C. Social health – It deals with the way react with people within our environment. This includes public tsandershealth.weebly.com health, family relationships, and peer relationships. III. Factors Affecting One’s Health A. Physical Health 1. Lifestyle – This is the element of physical health that we have the most control over. This includes our diet, our emotional health, our level of physical activity, and our behaviors. 2. Human Biology – There may be things in our genetics and our chemistry that are perceived as abnormalities. They may make it harder to achieve complete physical health. There are ways that our body compensates for disabilities. Even though we cannot control our genetics, we can control how we treat our illnesses. 3. Environment – Our environment includes the type of air we breathe, the places we live, and our surroundings. We may have to change our environments if they are really bad factors for our physical health. 4. Healthcare services – These are services that we get to help us prevent illness, detect illness, or treat illness. B. Mental Health 1. Family or relationship – In an ideal world, our families should be the place we feel safe and secure, and where we learn about having good relationships with people. But sadly, parents, relatives, and siblings may not always behave in a way that makes us feel happy and cared-for. 2. School – It takes up a big part of our life. It is a great opportunity to learn about new things, have different experiences, and fun with friends. But sometimes things might go not too smoothly. Some of the things that might worry you at the school include the following: coping with the workload, exam pressure, bullying, not getting on with teachers, making friends, etc. 3. Drugs and alcohol – People take drugs or alcohol for various reasons. It might be a search for pleasure, to try and feel good, or because they want to try something new. There is nothing basically bad or abnormal about searching for these feelings, but remember taking drugs and drinking do carry several risks. 01 Handout 1 *Property of STI Page 2 of 7  SH1711 4. Becoming an adult – Becoming an adult can also be really stressful and confusing. You worry about the “what-ifs” and “maybes,” and it is important to understand how you are feeling and give yourself time and space to work things out. There lots of things that you might be struggling with, such as, what job you want to do, sex, drugs and alcohol, pressure from friends, people at school, or family, and examination stress. 5. Someone dying – When someone you love or respect dies, it can be an extremely hard thing to cope up with. It is a really upsetting and confusing time. Although we will all go through it at some time, death and the feelings that come with it are not talked about very much. This can make it even harder to cope up with. 6. Abuse – It can mean several things. It can be any of the following: a. Physical – This can mean hitting or someone being physically intimidating. b. Verbal – Someone saying or writing hurtful things. c. Sexual – A person or people kissing, touching your body or making you do any sexual that you do not want to do, or making you look at pornographic images. d. Mental or emotional – Being made to feel worthless or low by frequently saying things that make you feel bad about yourself, confused, scared, or worried. 7. Stigma – It can be difficult enough to have a mental health problem in the first place. But it can feel like a “double blow” when you get a bad reaction from people or are discriminated against because of it. This is known as a stigma. Imagine, for instance, you had a problem with anxiety, the kind of feelings that many people get just before an exam. Now imagine you had it all the time, every day, even if there was no exam. Furthermore, people thought you were strange or avoided you because of your problems. C. Social Health 1. Bullying – One (1) in 10 young people in school are being bullied, and there are lots of people and organizations out there to them. Some young people accept bullying as a way of life and try to carry on despite this cruel behavior, but trying to ignore it does not always work. The first and best way of working towards stopping the bullying is to tell someone you trust (e.g. a teacher, parent, friend, or relative) You will feel so much better once you have talked to someone about it – talking about it is the first step to sorting it out. 2. Relationship with other people – You are socially well when you have a network of friends and family on whom you can rely for support, and for sharing of life experiences. Having healthy social relationships can help you prevent and even overcome diseases and illnesses. Poor social health can be just as bad for your physical health as not exercising or poor nutrition. Feeling socially alienated can be damaging to your physical, mental, and emotional health. It is vital for you to maintain a healthy and active social life a part of your everyday life. 3. Environment, society, or culture – On a wider scale, social health also involves the health of the society or culture in which you live. It can involve social issues such as poverty, income equality, violence, health insurance coverage, and affordable 01 Handout 1 *Property of STI Page 3 of 7  SH1711 housing. These and other factors have an impact on your health and wellness, positive or negative, and on the overall health of your social environment. IV. Improving Physical, Social, and Mental Health A. Physical Health 1. Rest – Our body needs a certain amount of hours of sleep every night in order to function properly. After hard work or especially trying times, it is important that we take the time to rest and allow our bodies the time to recover. 2. Eat healthily. – Our bodies use food as fuel. We must remember to eat regularly. We have to watch what we eat. Sugar and fatty food can make it harder for our bodies to function as they were designed to. 3. Exercise – Our bodies were designed to be physically active. We have to remember that in order to keep our bodies healthy we must take time each day to exercise. 4. Hygiene – It is important that we keep our bodies clean. This can help to protect against illness and infection. 5. Get regular check-ups. – We need to see our doctors regularly so that they can monitor our physical health and tell us about any change we may need to make to keep our bodies healthy. 6. Stay emotionally healthy. – When we get overly stressed or emotional, our bodies get worn out and it is easier for them to catch an illness. Staying emotionally fit keeps our bodies in good operating condition. 7. Do not smoke, abuse alcohol, or abuse drugs. B. Mental Health 1. Walk outside. – Skip the gym and head for the great outdoors. While exercising in itself is a great boost to your mental health, going for a walk or run outside has even more vital health benefits. Studies show you will exert more effort and will have increased signs of “vitality, enthusiasm, pleasure, and self-esteem,” as compared to staying indoors. 2. Take vitamin B12. – You have always known taking vitamins is important, but do you know about the benefits of Vitamin B12? Studies have shown that a severe deficiency of Vitamin B12 can lead to depression, anxiety, paranoia, and more harmful problems. Get your B12 dosage from pill supplements or by eating food rich in protein such as eggs, poultry, and dairy products like milk. 3. Write simple goals. – The National Alliance on Mental Illness says setting simple, well-defined goals like, “I will smoke one (1) less cigarette each day for the next three (3) weeks.” is a great way to actually accomplish something. Set goals for yourself in relation to your mental health (such as, “I will take two (2) minutes each day to focus on breathing.”), and be as specific as possible. Once you have accomplished that goal, reward yourself. 4. Take care of yourself, be active, and eat well. – These help maintain a healthy body. Physical and mental health are closely linked. It is easier to feel good about life if your body feels good. You do not have to go to the gym to exercise; gardening, vacuuming, dancing and bushwalking all count. Combine physical activity with a balanced diet to nourish your body and mind and keep you feeling good, inside and out. 01 Handout 1 *Property of STI Page 4 of 7  SH1711 5. Listen to slow, calming music. – Plenty of studies have shown that performing tasks while listening to classical tracks such as Pachelbel’s “Canon in D Major” soothes your mind and reduces anxiety. If you are not one for classical music, opt for other tracks that are slow and simple. 6. Participate and share interests. – Join a club or group of people who share your interests. Being part of a group of people with a common interest provides a sense of belonging and is good for your mental health. Join a sports club, a band, an evening walking group, a dance class, a theater or choir group, and a book or car club. 7. Deal with stress. – Be aware of what triggers your stress and how you react. You may be able to avoid some of the triggers and learn to prepare for or manage others. Stress is a part of life and affects people in different ways. It only becomes a problem when it makes you feel uncomfortable or distressed. A balanced lifestyle can help you manage stress better. If you have trouble winding down, you may find that relaxation breathing, yoga, or meditation can help. 8. Notice the here and now. – Take a moment to notice each of your senses each day. It is easy to be caught up thinking about the past or planning for the future instead of experiencing the present. Practicing mindfulness, by focusing your attention on being in the moment, is a good way to do this. Making a conscious effort to be aware of your inner and outer world is important for your mental health. 9. Spend money on someone else. – Studies have shown that people who buy something for someone else feel happier throughout the day. 10. Ask for help. – This can be as simple as asking a friend to babysit while you have some time out or speaking to your doctor about where to find a counselor or community mental health service. The perfect, worry-free life does not exist. Everyone’s life journey has bumpy bits and the people around you can help. If you do not get the help you need first off, keep asking until you do. C. Social Health 1. Develop healthy relationships with other people and with yourself. – Most people need five (5) to nine (9) close relationships, excluding family, with up to 150 total friends. Work on being respectful and trustworthy in your existing relationships, and take the risk of establishing new healthy friendships. Reframe any negative thinking you have about yourself and work on accepting and loving who you are. You need to have a healthy relationship with yourself as a basis for healthy relationships with other people. 2. Avoid unhealthy relationships. – Let go of relationships that are harming you. Limit the amount of time and energy you put into negative relationships that involve conflict. Look instead for people who have flourishing relationships and spend more time with them. 3. Learn to get the support you need. – Ask for help with issues in your life (e.g. childcare, feeling isolated, and making new friends). Identify at least one (1) person you can trust to talk problems over with and to share good news with. 4. Become active in your community. – Follow your passion and volunteer in a capacity that helps your community. You will feel good about yourself and contribute to the health of your community. Develop healthy close relationships with other people who share your passion. 01 Handout 1 *Property of STI Page 5 of 7  SH1711 5. Help other people. – Research shows that people who offer help or support to other people have better emotional health and wellness than those they are helping. You receive more social support, with improved social health, when you help other people. V. Psychological Tests Psychological tests are formalized measures of mental functioning. Most are objective and quantifiable. However, certain projective tests may involve some level of subjective interpretation. They are also known as inventories, measurements, questionnaires, and scales, psychological tests are administered in a variety of settings, including preschools, primary and secondary schools, colleges and universities, hospitals, outpatient healthcare settings, and social agencies. They come in a variety of formats, including written, verbal, and computer administered. Psychological testing requires a clinically-trained examiner. All psychological tests should be administered, scored, and interpreted by a trained professional, preferably a psychologist or psychiatrist with expertise in the appropriate area. Psychological tests are only one (1) element of a psychological assessment. They should never be used as the sole basis for a diagnosis. A detailed clinical and personal history of the child and a review of psychological, medical, educational, or other relevant records are required to lay the groundwork for interpreting the results of any psychological measurement. Cultural and language differences among children may affect test performance and may result in inaccurate test results. The test administrator should be informed before psychological testing begins if the test taker is not fluent in English and/or belongs to a minority culture. In addition, the child's level of motivation may also affect test results. VI. Assessment of One’s Health A. Identifying the Body Mass Index (BMI) The Body Mass Index (BMI) is the measure of relative weight based on an individual's mass and height. It is equivalent to your weight over your height squared. For instance, the height of a person who is 5’3" and weighs 125 lbs. is calculated as follows: 1. Divide the weight in pounds by 2.2 to determine the weight in kilograms. 125 ÷ 2.2 = 56.82 kg. 2. Multiply the height in inches by 0.025 to determine the height in meters. 63 × 0.025 = 1.575 m. 3. Square the height in meters. 1.575 X 1.575 = 2.480625 m2 01 Handout 1 *Property of STI Page 6 of 7  SH1711 4. Divide the weight in kilograms by the height in meters squared. 56.82/2.480625 = 22.90551776266062 or 22.91 or 23 Therefore, the Body Mass Index (BMI) of a person who is 5’3" and weighs 125 lbs. is 22.91 or practically, 23. Proposed Classification of Body Mass Index (BMI) Categories of Asia International Obesity Task Force (IOTF) BMI (kg/m2) Classification < 18.5 Underweight 18.5-22.9 Normal 23.0-24.9 At-risk of Obesity 25.0-29.9 Obese I >= 30.0 Obese II References: A training manual for height and weight assessment. (n.d.). In Arkansas Center for Health Improvement. Retrieved from achi.net/BMIContent/Documents/101007_Height_and_Weight_Measurement_Training_Manual1with _revisions.pdf Caspersen, C., Christenson, G., & Powell, K. (2013). Physical activity, exercise, and physical fitness: Definition and distinctions for health-related research. In US National Library of Medicine, National Institutes of Health. Retrieved from http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1424733/ Hoeger, W. & Hoeger, S. (2014). Lifetime physical fitness and wellness: A personalized program. Belmont, California: Wadsworth Cengage Learning. __________. (2013). Principles and labs for physical fitness (9th ed.). Belmont, California: Wadsworth Cengage Learning. Magnuson, B. (1998). How to calculate your body mass index or BMI. In University of Idaho, Department of Food Science and Toxicology. Retrieved from extoxnet.orst.edu/faqs/dietcancer/web2/twohowto.html Perry, M. (2016, February 20). Physical fitness: What is physical fitness? Built Lean. Retrieved from builtlean.com Physical health: Take care of your body. (n.d.). In Optum Health New Mexico. Retrieved from optumhealthnewmexico.com/consumer/en/physicalHealth.jsp Social health. (n.d.). Retrieved from https://healthandwellnessforfamilies.com/health-wellness/social-health 01 Handout 1 *Property of STI Page 7 of 7