Health & Physical Education PDF

CHAPTER 1-4 HEALTH & PHYSICAL EDUCATION ‫بسم الله الرحمن الرحيم‬ ‫السالم عليكم‪ ،‬كيفكم ان شاء الله طيبين عسى‬ ‫ايامكم كلها خير و سعادة‬ ‫ذا بيكون ملخص فقط ونخلي مسؤوليتنا تجاه أي‬ ‫شخص يعتمد هذا الملف في المذاكرة‪ ،‬الهدف من‬ ‫هذا الملخص غير ربحي أبًد ا‪ ،‬ف ممنوع منًع ا باًت ا بيع هذا‬ ‫الملف...

CHAPTER 1-4 HEALTH & PHYSICAL EDUCATION ‫بسم الله الرحمن الرحيم‬ ‫السالم عليكم‪ ،‬كيفكم ان شاء الله طيبين عسى‬ ‫ايامكم كلها خير و سعادة‬ ‫ذا بيكون ملخص فقط ونخلي مسؤوليتنا تجاه أي‬ ‫شخص يعتمد هذا الملف في المذاكرة‪ ،‬الهدف من‬ ‫هذا الملخص غير ربحي أبًد ا‪ ،‬ف ممنوع منًع ا باًت ا بيع هذا‬ ‫الملف أو نسبه إلى أي جهة أو شخص غير فيصل‬ ‫السبيعي واللي حاب ينشر الملف أبدا خذ راحتك‪".‬‬ ‫‪BY :‬‬ ‫‪Work of Section 2‬‬ ‫‪2024102322‬‬ ‫فيصل السبيعي‬ ‫‪Work of Section 2‬‬ ‫‪2024102322‬‬ HEALTH & WELLNESS| Health World Health Organization (WHO) define HEALTH & WELLNESS Freedom from illness and disease HEALTH: state of complete physical, mental and social well-being and not merely the absence of disease or infirmity. Freedom from debilitating conditions WELNESS: is the positive component of optimal health. Is a general sense of happiness and satisfaction with life. Wellness Quality of life sense Active process of becoming aware of and making choices towards a healthy life Factors affecting ‫مو بيدنا‬ health: - Genes - Age - Family history DIMENSIONS OF HEALTH & WELLNESS| Health and Wellness are multidimensional: • Physical • Emotional/Mental • Intellectual • Social • Spiritual “FRS” ‫بيدنا‬ Wellness: - Decisions you make about how you live. PHYSICAL DIMENSION | PHYSICAL HEALTH : Freedom from illnesses that affect the physiological systems of the body. PHYSICAL WELLNESS : The possession of good physical fitness, useful motor skills and, the ability to use free time effectively. WORK OF SECTION 2 2024102322 HEALTH & WELLNESS| EMOTIONAL & MENTAL DIMENSION | EMOTIONAL/ MENTAL HEALTH : Freedom from emotional/ mental illnesses, such as clinical depression. EMOTIONAL/ MENTAL WELLNESS : The ability to acknowledge and share our feelings with others. ------------------------------------------------------------------------------------------------------------------------------------------------------ INTELLECTUAL DIMENSION | INTELLECTUAL HEALTH : Freedom from illnesses that affect the brain and other systems that allow learning. INTELLECTUAL WELLNESS : the ability to open our minds to new ideas & experiences to enhance the quality of life. ----------------------------------------------------------------------------------------------------------------------------------------------------- SOCIAL DIMENSION | SOCIAL HEALTH : Freedom from illnesses or conditions that limit functioning in society. SOCIAL WELLNESS : The ability to interact with others successfully relationships that enhances the quality of life for all people. ----------------------------------------------------------------------------------------------------------------------------------------------------- SPIRITUAL DIMENSION | SPIRITUAL WELLNESS : The ability to establish a value system and act on the system beliefs. It is about having a set of beliefs, values, ethics, principles, morals and faith that gives a meaning and directions to individual’s life. “FRS” WORK OF SECTION 2 2024102322 HEALTH BEHAVIOR CHANGE| Stages of lifestyle change | 1. Pre-contemplation (I don't want to change ) 2. Contemplation (I'm thinking about change ) 3. Preparation (I'm getting ready to change ) 4. Action (I made some healthy lifestyles changes ) 5. Maintenance ( I regularly practice healthy lifestyles ) Pre-contemplation | People at this stage do not think they have a problem and do not intend to change their behavior. Contemplation | knowing they have a problem and intend to take an action within six months. They acknowledge the benefits of behavior change but worry about the costs of changing. Preparation| People that take an action within a month or already have begun to make small changes in their behavior. Action| During action stage, people modify their behavior and their environment. The action stage requires greatest commitment of time and energy. Maintenance| this stage should have maintained their new healthier lifestyle for at least six months. Once maintenance is attained, relapse is less likely to occur. “FRS” WORK OF SECTION 2 2024102322 HEALTH BEHAVIOR CHANGE| Steps of Self-planning Skills | 1.Clarifying reasons 2.Identifying needs 3.Setting personal goals 4.Writing your plan 5.Evaluating progress Step 1: Clarifying Reasons | Identifying your reasons for wanting to change helps you determine which behaviors to change first and helps you establish specific goals. Step 2: Identifying Needs | Self-assessments are useful in establishing personal needs. Step 3: Sitting Personal Goals| Goal setting helps you to start a commitment to yourself and clearly establish your goals. Step 4: Writing your plan| Your written plan provides What are you going to do? and when are you going to do it? Step 5: Evaluating progress| Self-monitoring is used in keeping records of your healthy behaviors Self-assessing helps you determine if goals are met and how to modify the plan to make it better. “FRS” WORK OF SECTION 2 2024102322 HEALTH BEHAVIOR CHANGE| Types of Goals | - Short-term Goals - Long-term Goals - General Goals - SMART Goals - Behavioral Goals - Outcome Goals Long-term Goals | change behavior or achieve a specific outcome in a period of months or years. Short-term Goals | change a behavior or achieve an outcome in a period of days or weeks. General Goals | Broad statements of your reasons for wanting to accomplish something. SMART Goals | Goals that are Specific (S), Measurable (M), Attainable(A), Realistic (R), and Timely(T). Behavioral Goals | perform specific behavior (changing a lifestyle) for a specific period of time. Outcome Goals | achieve a specific test score associated with good health, wellness and fitness. “FRS” WORK OF SECTION 2 2024102322 THE HEALTH BENEFITS OF PHYSICAL ACTIVITY | ACTIVITY & EXERCISE | PHYSICAL ACTIVITY: is a movement that is carried by the skeletal muscles and requires energy. EXERCISE: refers to planned, repetitive movement intended specifically to improve or maintain physical fitness. components of healthrelated physical fitness | Body composition Cardiovascular fitness Flexibility Muscular endurance Strength - Body composition: The relative percentage of muscle, fat, bone and other tissues that make up the body - Cardiovascular fitness: The ability of the heart, blood vessels, blood, and respiratory system to supply oxygen and nutrients to the muscles. - Flexibility: The range of motion available in the joint. - Muscular endurance: The ability of the muscles to exert themselves repeatedly. - Strength: The ability of muscles to exert an external force or to lift a heavy weight. Dimensions of Skillrelated Physical Fitness| - Agility: the ability to change the direction of body movement in the space - Power: the ability to transfer energy into force at a fast rate - Reaction time: the time taken between stimulation and the beginning of the reaction to that stimulation Agility Power Reaction time Coordination Speed Balance - Coordination: the ability to use the senses with the body parts smoothly and accurately - Speed: the ability to perform a movement in a short period of time - Balance: a system that uses slow, smooth body movements to achieve a state of relaxation of both body and mind. “FRS” WORK OF SECTION 2 2024102322 THE HEALTH BENEFITS OF PHYSICAL ACTIVITY | benefits of physical activity | Regular physical activity: reduces the risk of major chronic diseases (hypokinetic diseases). Hypo ”‫اقل او قليل “شحيح‬ Hyper: "‫اعىل او اكثر "فرط‬ EX; Heart diseases, cancer, metabolic diseases Reduce symptoms and recovery after illness EX; hypokinetic conditions such as diabetes, heart disease, and back pain. Hypokinetic : Hypo – under or too little Kinetic – movement or activity HEART | A muscular organ about the size of a fist, Located behind and slightly left of the breastbone. The “normal” resting heart rate : 72 beats per minute (bpm). Commonly range between 50 to 85 bpm. The heart: pumps blood through the network of arteries and veins called the cardiovascular system. FIT HEART: is the heart that has open, clear arteries free of plaques, and strong, thick heart muscle. The normal resting heart rate for people who regularly do physical activity (athletes) : 30 to 40 bpm. ‫الي مهم نعرفة‬ ‫ دم مؤكسج‬: ‫يسار‬ ‫ دم غير مؤكسج‬: ‫يمين‬ RA RV “FRS” ‫مالحظة‬ ‫فكرة قرائة اي شي في جسم المريض نفس‬ ‫فكرة االنستا اذا عكس الصورة ذا جيت تصور‬ LA LV WORK OF SECTION 2 2024102322 THE HEALTH BENEFITS OF PHYSICAL ACTIVITY | HEART | Cardiovascular diseases: are a broad classification of diseases of the heart and blood vessels Stroke Angina pectoris (Chest pain) Coronary occlusion (Heart Attack). Hypertension (High blood pressure). CORONARY OCCLUSION (HEART ATTACK): -occurs when a coronary artery is blocked. Heart Attack Warning symptoms: Chest pain or discomfort. Light headache, nausea, or vomiting. Jaw, neck or back pain Discomfort or pain in the arms or shoulders Shortness of breath Stroke symptoms: (BE FAST) Loss of balance Blurred vision Face drop Aram or leg weakness Speech difficulties Angina Pectoris (Chest pain) symptoms: Chest Pain Chest pressure Squeezing sensation in the chest Indigestion(pain in the upper belly area) Pain that spreads to your neck, jaw, arms, back or belly. ‫ال يوجز اعراض و الطريقة الوحيدة هو فحص ضغط الدم‬ HYPERTENSION (HIGH BLOOD PRESSURE) | is a term used to define elevated blood pressure and is sometimes referred to as the “silent killer”. Blood Pressure: The pressure force of circulating blood on the walls of the arteries. High blood pressure: more than 120/80 mmHg Normal blood pressure: 120/80 mm Hg systolic (measured when the heartbeats, when blood pressure is at its highest) diastolic (measured between heartbeats, when blood pressure is at its lowest). “FRS” WORK OF SECTION 2 2024102322 THE HEALTH BENEFITS OF PHYSICAL ACTIVITY | CANCER | ‫الخمول قد يسبب السرطان‬ CANCER: is a group of many different conditions characterized by abnormal, uncontrolled cell growth. types of cancer: Malignant Tumors: uncontrolled and dangerous growths capable of spreading to other areas:( a Cancerous tumor). Benign Tumors: an abnormal growth of tissue confined to a particular area; not considered to be cancer. DIABETES | when the body: does not make enough insulin when the body is not able to use insulin effectively. Types of Diabetes: -Type I: ‫وراثي ال يوجد عالج‬ Insulin dependent: non-hypokinetic condition. - Type II: ‫له عالج غير وراثي‬ hypokinetic condition caused by insulin resistance. -Gestational: occur during pregnancy. “FRS” WORK OF SECTION 2 2024102322 BODY COMPOSITION | Types of tissue. | Lean body: Tissue, including muscle, bone, skin and body organs such as the heart, liver, kidneys and lungs. Body fat level: About half of the body fat is located deep within the body. The remaining fat is located between the skin and muscles. FACTORS INFLUENCING BODY FATNESS | Metabolism: chemical reactions in the body’s cells that change food into energy. energy is measured in unit known as Calories. Some people have higher basal metabolism than others. Basal Rate Metabolism (BRM): is the amount of energy that is expended at rest to keep us alive such as breathing, circulating blood, -FACTS about METABOLISM: Metabolism is affected by heredity, age, and maturation. more muscle mass have a higher metabolism rate. young adults have a higher metabolism rate because their body is growing and building ‫من االقل اىل االعىل‬ BMR ‫األطفال األقل‬ ‫ثم النساء‬ ‫ثم الرجال‬ ‫ثم الحوامل‬ muscles. Heredity: Some people are born with a tendency to be lean, muscular, or fat. People who do a regular physical activity can prevent the heredity risk factor and keep leaner body weight. Maturation: Aging and getting older cause changes in hormonal levels. Teenage females develop more body fat than boys. Teenage boys have greater muscle development than girls Early Fatness: overweight or obese children are more likely to be overweight or obese as adults. Diet: Teens typically need more calories than adults. Teen females 2000 to 2500 calories a day, Teen male 2500 to 3000 calories a day to Male needs more calories than female because they have more muscle mass. Activity level: The more vigorous activity, the more energy the body (more calories) inactive person uses less energy than active person therefore they need to consume fewer calories per day. “FRS” WORK OF SECTION 2 2024102322 BODY COMPOSITION | Types of tissue. | Lean body: Tissue, including muscle, bone, skin and body organs such as the heart, liver, kidneys and lungs. Body fat level: About half of the body fat is located deep within the body. The remaining fat is located between the skin and muscles. FACTORS INFLUENCING BODY FATNESS | Metabolism: chemical reactions in the body’s cells that change food into energy. energy is measured in unit known as Calories. Some people have higher basal metabolism than others. Basal Rate Metabolism (BRM): is the amount of energy that is expended at rest to keep us alive such as breathing, circulating blood, -FACTS about METABOLISM: Metabolism is affected by heredity, age, and maturation. more muscle mass have a higher metabolism rate. young adults have a higher metabolism rate because their body is growing and building muscles. Heredity: Some people are born with a tendency to be lean, muscular, or fat. People who do a regular physical activity can prevent the heredity risk factor and keep leaner body weight. Maturation: Aging and getting older cause changes in hormonal levels. Teenage females develop more body fat than boys. Teenage boys have greater muscle development than girls Early Fatness: overweight or obese children are more likely to be overweight or obese as adults. Diet: Teens typically need more calories than adults. Teen females 2000 to 2500 calories a day, Teen male 2500 to 3000 calories a day to Male needs more calories than female because they have more muscle mass. Activity level: The more vigorous activity, the more energy the body (more calories) inactive person uses less energy than active person therefore they need to consume fewer calories per day. “FRS” WORK OF SECTION 2 2024102322 BODY COMPOSITION | ‫الدهون األساسية مهمة جدا كونها هي أساس اغلب العمليات‬ )‫الدماغية الهرمونية (جميع األمور و العمليات في الجسد‬ UNDER-FATNESS| The minimum amount of body fat is called essential body fat. Anorexia nervosa: huge value on their shape and body weight. try to exercise excessively to lose or maintain their weight. life-threatening try to force themselves to vomit and limit their food intake for a long period of time. It is common mostly in females, especially among teenage girls. Bulimia: person binge eats a very large amount of junk food after following a diet for a long period of time. use the bingeing followed by the purging technique. includes vomiting and the use of laxatives to get rid of the food they consumed and prevent its digestion. can result in severe digestive, mental, and dental problems. Body Fat distribution | Individuals with upper-body fat, have a significantly greater risk of diabetes, hypertension, some cancers, and death from all causes Triangle (pear): the fat in the lower part of the body. It is more characteristic of women Inverted triangle (apple): the fat in the upper part of the body. It is more common in men Rectangle (straight): The fat is distributed the same between the hips and shoulder. Hourglass: the fat is found more in the upper and lower body with a smaller waist. Mostly common in females. Diamond: The fat is distributed more near the hips with smaller shoulders. Common in females. Rounded: The fat is found mostly in the stomach area (upper body) Body mass index (BMI)| is an indicator of weight relative to height. It is widely used in clinical settings and as a general indicator of body composition. Muscle weighs more than fat BMI will class muscly, athletic people as fatter than they really are. “FRS” WORK OF SECTION 2 2024102322