Gym/Fitness 2019

F.I.T.T

F=Frequency

How many Times
a week you should
exercise/each type of
exercise.

I=Intensity

How intense/how much effort should be exercising

Usually expressed through percents

T=Time

How long you should
do fake exercise

T=Type

The type of exercise in which
you are doing

Examples Include

Muscular
Endurance

Flexibility

Muscular
Strength

Cardio
Respiratory
Endurance

Target Heart Rate Zone(THRZ)

What is Target Heart Rate Zone

By keeping track of your THR you...

Reduce the Chance of Injury

Better results for exercising

Reach your heart
rate zone for your age

What's My Target Heart Rate Zone

My Target Heart Rate Zone
63-75

From the four times we tested
our heart rate during workout Wednesdays
my heart rate has effectively has improved from the
beginning of the semester to the end
our heart rate

Types of Exercises

Muscular Strength

Exercising in which you
you are repeatedly using
the same muscles against resistance

Example Includes

Squats

Push-ups

Sit-ups

Pull ups

Power lunges

Muscular Endurance

Exercising in which you
are repeatedly using the
same muscles against resistance

Similar patterns of exercising/muscles
move in the same constant motion

Running

Swimming

Examples Includes

Resistance Training

Free Weights

Body weights

Tubing

High Planks

Deep Squats

Flexibility

Ranged of motion in which
your joints and muscles can extend

Examples include

Toe Touches

Yoga

Gymnastic/Acrobatics

Cardio Respiratory Endurance

measurement of how well your heart, lungs, and muscles work together while acting

Running

Hiking

Biking

Skating

Stair climbing

Treadmill

Major muscles

The ultimate/key muscles
for lifting heavy objects

Keeps shoulders
and arms attached

Helps you with

Sitting

Climbing Stairs

Stay Standing
fora long period of
time

One of the Strongest
muscles in the human Body

Helps move

The Thigh

The Hip

Enables extension and
retraction of the upper arm

One of the main
muscles for the
functions of arms

Hamstring Group

There are three major muscles in the Hamstring group
works together to perform their function

Semimembranosus

Semitendinosus

Biceps Femoris

There are both Major And Minor

Keeps the Shoulder
blade attached to the ribcage

Quadriceps Muscle Group

Knee Extension

They work together

Knee Extension

Four Major Actions

Allows shoulder to move

Keeps shoulder connected to body

Flexing the Humerus

Allows the humerus to rotate

Pectorals Minor

Found under the Pectoral Major

Helps flexes the elbow joint

Helps carry heavy items

Modern Day Example

Carrying Groceries

Opening something
with a cork

How To Improve THRZ

Can be improved in many ways

Exercise

By frequently exercising you can improve
your resting heart rate/ target heart rate zone

Improving the frequency while getting better

Improving the Amount
of times per week you workout

Changing the Workouts

Eating

NUTRITION CONNECTION=
Depending on your age you should get the
recommend amount of calories so that
you have energy to actually use and your body isn't
the fat that the muscles need. I addition having a well
balanced diet helps too because by eating healthy your
body isn't getting unnecessary fats and other stuff that
can damage it.

Communication

In different sports you need to
communicates different things

When in open space. Call it Out

PERSONAL CONNECTION=
While playing games like
basketball and badminton it was important
to call when you were going to get the ball
and/or when you were in open space it
made the teams in which i was in successful
in scoring because we didn't have multiple people
running after the object and getting injured

FIT THEORY CONNECTION=
The more you play sports the more
you are working out the same muscles you
would be strengthening when doing work outs like 12
minute run and the sport that would correlate to that would
be sports like soccer and football

When passing the ball/or object
Call it out.

When getting the ball. Call
it out Helps prevent injuries

Movement

Moving To Open Space

By moving to open space
it makes it so the person who
has the ball/object have an easier
way of completing the pass
without interference

Requires Long passes or if
Defense are bad short passes

Takes Longer
for defense to reach you

Guarding

By guarding the ball and/or a person
it makes it so that the person who has
to throw the ball and it's easier to
intersect

Pivoting

Keeping one foot
on the ground and moving the other
and your body

Used when being guarded and you
can't move with the object anymore

Net Wall games

Goal is to send the object to that court
without having the object hit the ground on your side

Examples Include

Volleyball

Badminton

Table Tennis

Tennis

You want the object to land in the opponents area while making it difficult for them to return the object

That's how you gain a point

Territorial invasion
games

Gain Points when attacking the
opponents area/territory

Teams usually have an
equal amount of players on
the field/court

Main focus of these games is
Teamwork, Keeping the ball in the team's possession

Striking/Fielding Games

You are striking an object

Players can only score on offense by hitting a specified object into open area and they are unable tp get it in time

Target Games

activities in which players send an object toward a target

Usually objects in the way

Skills for Each Sport

Throwing/Passing

BasketBall

You pass the ball to your target by
bouncing the ball on the ground and
the target catches it

Usually done when the ball can't
be dribbled/ caught

When being guarded

When you pass the ball from your chest out
using power to get the ball to your target

When in open space for an
easy pass

Long Pass

You use a long pass
when you need to get the ball
down the court

Usually when open person
is down the court

HandBall

Long Pass

You use a long pass
when you need to get the ball
down the court

More of Chance of Defense catching
the ball

Small Pass

Passing the ball small
distances so there is a
less chance of interception

Frisbee

The typical Frisbee throw

goes long distances but doesn't
have distinct direction of travel

Used for long range distances
at the mid-length level (not to high
and not to low)

Formation/Placement

Usually referred to as
the W formation

You have a setter
in the top left corner
and one at the back right
corner also known as the
server.

Subtopic

Then there are
two hitters

Right-Side hitter

Left-side/outer hitter

Then there are Blockers

there are two and they are located in the middle of the court

Soccer

3 Defenders towards the
back of the field

4 mid-fielders

3 offence for
for actually getting goals

Subtopic

Rules

Basketball

Traveling=When
moving the ball without
Dribbling

Double Dribble=
when you caught the ball
dribbled it a distance
tops and starts dribbling again

Will all result in a Foul

Any Harm to
other players

Soccer

Hand-Ball=
Soccer is a game where
you can only use your feet. If
an offense player touches the
ball with their hand

Will Result In
a foul

Harm To
Players

Tripping

Pushing

Fighting

Volleyball

Contacting the Net=
touching the net at any point

Hitting the ball twice=
the ball can only be hit once
by one person then it must be
passed over the net or to another person

Results in a foul/turnover

Lifting the Ball=
a scooping motion
and or catching of the ball

Canada's Food Guide

Changes

Alternatives are gone as well

No diary as a major food group, but it has been added to the protein group

Water is now the drink of
choice for meals

No four food groups

Reduced to

Meats

Fruits and
Vegetables

Whole Grain

Suggestions Given

The Canada's food now gives
suggestions to what to avoid,
how to shop

Proper Portions

1/2 of the plate should be
fruits or vegetables per plate of
food you have

PERSONAL CONNECTION=
I personally don't eat the daily recommended
amount and the proper proportion. I figured this out
by counting my calories for a week and calculating
my proportion on an app and tracking it

1/4 of the plate should
be non-fatty meats and/or
a perspectives like eggs, and
good fatty nuts like peanuts

1/4 of the plate should be
whole grains and very small
amounts of bread and high
bad carbohydrates

Calorie Count

Teens

the average amount
a teen should be having
2000 calories a day

many teens tend to have a negative connotation
of calories and tend to not eat the daily
recommended which means their
bodies aren't getting the nutrients it needs

Adults

The average amount
of calories an adult should be
having 2,500 calories a day

What to Avoid/Watch For

People Think that Fats are bad for their body but your body needs certain fats to function plus without fats then you won't have another energy source to take energy from and you body will start taking fat from your muscles making your body weaker and weaker

FIT THEORY CONNECTION=
Eating contributes to the way
you workout. when eating healthy
you are more energized and eating unhealthy you are more
sluggish and don't want to workout

Shopping Tricks

Shopping Carts are Bigger

More than half of shoppers decide not to buy stuff in the checkout line

Slow music
in stores for slower walking

Brain only
knows price of 4 items

essential items at the back of the store

Water the fruits
tomake them look nicer

Types of Drugs

Alters mood, awareness
and perception of what's world

These drugs are man-made

Some examples include

MDMA

LSD

Synthetic Marijuana

Magic Mushrooms

Grows in the Wild

Speeds up the bodies basic
Functions and gives energy
for a short amount of time

Used for many different daily things

Tiredness

Stress

These drugs are both
prescribed and Illegal

As of most drugs stimulants
are addictive

Some Examples of Stimulant Drugs

Caffeine

Adderall

Diet Pills

Ritalin

Slows down the bodies nervous
system and brain function

People appear..

Relaxed

Calm

Some Depressant drug
are Legal but most are Illegal

Alcohol is the main Legal Depressant

Illegal depressants Include

Rohypnol

Small amount of Marijuana

GHB-gamma-hydroxybutyrate

Subtopic

Signs of Drug Use

Attitude

Mean Spirited

Annoyed easily

Actions

Fights A lot

Arrested

Stealing to
support addiction

Not doing what interest them

Sports

CONNECTION TO FIT THEORY =
People/Students who get
addicted to drugs tend
to become less active affecting their
health and their mental health

Hobbies

Health Risks

Using Dirty Needles

Drving Under Inflence

Unprotected Sex

CONNECTION TO SEXUALITY=
By having Unprotected sex under the
influence you are unaware to the other
person and if they are giving consent and
you ca get charged. In Addition, with having
unprotected sex you are more at risk
of getting an STI and/or getting pregnant

School/Jobs

Stops Attending School

Can't Go to work

Stops going to Work

Can Get fired From Work

Don't have money for drugs

Withdrawls

Homelessness

Ditches class

Losses Connection
with friends and Family

CONFLICT RESOLUTION=
Teens don't know how to properly deal
with a situation under the influence of
drugs and become more violent and
their friendships and relationships turn
toxic

Can Lose Children
If Parent/Neglecting

Grades start to drop

Dangers of Drugs

Gaining a Tolerance/addiction to the drug

Developing psychological and physical dependence

Withdrawal symptoms

Becoming pregnant

Addiction can cloud judgment
and addiction may over power
and harm may come to the baby

Risk of crime

Risking Your Life

Affects of Drugs on Kids/Adults

For the Affects it depends
on the type of drug this persom is using

Short Term

Weight Loss

No appetite

Nausea

Vomiting

Body temperature
Increases

Heart Rate Increases

Blood Pressure Increases

Violent Behavior

Bizarre Behavior

Hallucinations

Overdosing May Happen

Sezuires

Convulsion

Long term

Damage Of the

Liver

Lungs

Kidneys

Brain

Blood Vessels

Heart Attacks

Strokes

Depression

Drug Abuse

Causing Death

Long Term

Long Term Affects also
varies on the type of drugon the

Alcohol

Liver Cancer

Breast Cancer

Mouth/Throat Cancer

Immune System
Weakness

High Blood Pressure

Heart Rhythm is
irregular

Cardiomyopathy

Hallucinogens

Sleep Problems

Memory Failure

White matter damages Brain

Brain connection
to other areas are weakened

Irregular Hormone
Production

Opiates

Heart line may gain Infections

Puncture marks/scars

Nasal Bleeding

Irritation of Nasal Cavitity

Tuberculosis

HIV

Inhalants

Liver Damage

Kidney Damage

Bone Marrow Damage

Brain Damage

Hearing Loss

Coordination Loss

Limb Spasms

Depression

Anxiety

Tuberculosis

Bronchitis

Asthma

Short Term

Most drugs provide
their own unique effect
for short time

Alcohol

Trouble concentrating

Memory Issues

Mood Swings

Impaired Judgment

Slurred Speech

Uncontrollable Eye
movements

Hallucinogens

Hallucinations

Intensify Perception

Excessive Sweating

Blurred Vision

Heart Rate Increases

Heart Palpitations

Opiates

Nausea

Vomiting

Attention Problems

Unaware of Surroundings

Slow Thinking

Drowsiness

Slurred Speech

Inhalants

Nausea

Vomiting

Blurred Vision

Poor Speech

Muscle Weakness

Bad Coordination

Dizziness

Delusions

Hallucinations

Drug Prevention

Education

Educating people
about the Dangers of drugs
and effects on personal life

School aged Children

Adults

Mainly Parents

First Nations

Don't really have
education on drugs

Information Handouts

On prescribed drugs
and how to handle them

Warning Stickers

Opiates
being the main drug
of concern

Treatment

For those of who
needs treatment for and
addiction knows that it's there

Advertising

Two Rehabilitate
centers are

National Youth Solvent Abuse Program

National Native Alcohol and Drug Abuse Program

Improving them

encourage accreditation

PERSONAL CONNECTION=
Drug prevention is taught in school
and being taught I am now aware
of what drugs can do to me and my health
and how it can affect my future. For Example,
if i get addicted to drugs at this age it will affect
my grades and my school attendance

Types of Protection

Female

Worn Inside the Vagina to keep
sperm from entering the womb

Perfect use=95% Effective

Typical use= 79% Effective

Helps pervent STIs

tablet containing hormones that you
take once a day

99% Effective

Typical Use 91% Effective

The Diaphragm is placed
at the cervix preventing
sperm from reaching the womb

94% Effective

Needs to be used with a
spermacide

Similar to the
Diaphragm but is smaller

Used with a spermicide

remain in the vagina at least 6 hours after sex and should be taken out within 48 hours.

Injection

Similar To the Birth control pill
but in an injection form

Remains for 12 weeks

99% Effective

Male

90% Affective

Most common method
used for conception

Helps avoid
spread of STIS

Each Type of protection
method has a different level
of effectivness

SUBSTANCE USE AND ABUSE CONNECTION=
While under the influence of drugs
a lot of the time people don't care about
protection leading to unexpected/unplanned
pregnancy and the chance of STI spreading
that can cause major damage to their health

STIS/STDS

Bacterial

Chlamydia

It's one of the most common sexually transmitted
disease

Most people
Have no symptoms

If they do people usually
experience

Pain while peeing

Pain in
abdomen area

Pain during sex

unusual discharge

Can Come again
if treated

Antibiotics can help
cure infection

Gonorrhea

Gonorrhea is a STI that causes
inflammatory discharge from the genital
area of both females and male

Most people have no symptoms

If they do have Symptoms
the usually experience different
things for both men and women

Men

a yellowish/greenish/brownish
color discharge coming from the penis

swelling of the penis

swelling/pain in the testicles,
and/or sore throat

Urinating frequently

Women

Vaginal bleeding after sex

Abdominal/pelvic pain

Increase of vaginal discharge

Painful urination

Can be treated with
antibiotics

Can come again

Syphilis

A Rare STI that is
transmitted through unprotected sex that
can cause serious health risks if not treated

Symptoms may include

Fever

Swollen Glands

Hair Loss

Weight Loss

small reddish-brown sores in
Genital region

Headaches

Tiredness

Can Be Treated with
Antibiotics and/or a needle

Parasitic

Pubic Lice

attach their eggs to the pubic hair and
feed on human blood

Avoid sharing clothes and bathing suits

Symptoms for
all the parasitic STIs Include

Reddish rash

Pain during sex

itchiness

All Can be treated with

Antibiotics

Shampoo

Lotion

Ointment

Scabies

Lays eggs under the skin

Caused by an Itch mite

doesn't have to
transmitted sexually

Avoid sharing clothes and bathing suits

Trichomoniasis

Caused by a parasite that is
usually transmitted sexually

Can survive on Wet Towels and Bathing suits

Male and Female condoms can help
prevent the spread

Viral

Herpes

Caused by HSV

Causes Sore/Bumps

Some people with herpes never develop sores,

Spread through
skin on skin contact

And Unprotected Sex

Not Curable but is Treatable

Hepatitis

Its a virus that affects the
liver

It can Cause Cancer

Of the Liver

There are Three
types A, B, and C

A and B have vaccines to
prevent it

A is transferred through
fecal oral route

B is transferred through
blood and bodily fluids

C does not have
a vaccine

Transferred usually through Blood

Not Curable

HIV/AIDS

HIV is a intial Infection

Attacks and Weakens the
immune system

AIDS is the advanced stage
of HIV

Subtopic

Spread through Bodily Fluids

There is No cure

You will have
HIV for life once
acquired

HPV

Very contagious virus
most people don't have symptoms

Spread through Unprotected sex
and skin on skin contact

Can Cause Cancers

There is NO
cure for HPV

Vaccines given to children
to pervent it

Talking About Protection

Talking about what types of
protection you're going to be
using is important

It prevents pregnancy

It prevents spreading
STIs

Are you Ready?

Talking to your
partner if you're actually ready
to have sex

your partner has to respect your
decision if not ready

CONFLICT RESOLUTION CONNECTION=
When in a toxic relationship you are under
extreme pressure to "impress" your partner
with very little communication and usually don't
respect their view and/or their self
so the talk of are you ready isn't really an option

Testing

Talking to your
partner about STI testing
is important

Even if you haven't had sex
you should still get tested

Better safe then sorry

Id you do have an STI
tell your partner so they can
get tested

Consent

Consent means that you
are giving someone permission
to do something

without Consent then that action is Illegal

Rape and sexual Abuse are two of the main
charges regarding consent and it being violated

You can not give proper
when under the influence of
Drugs

If anythings happen you can press charges

Human Trafficking

Definition=illegally transporting people from one country to an another for the purposes of forced labor or sexual exploitation

Signs of Human Trafficing

Being controlled

Always being watched

No control of devices

Not having forms of I.D. in their possession

Lying About age

Having Fake IDs

Works in Unfamiliar neighborhood

Moving Frequently

Acting

Fearful

Anxious

Nervous

Avoids Eye
Contact

Has others
speak for them

Human Trafficing has been
more frequent throught the years

PERSONAL CONNECTION=
Knowing that Human Trafficking
has been on the rise in Brampton
it makes me more cautious of people
and who i'm friends with. It makes me more
cautious of the future and who i am with and how too
prevent that from happeining

There are different
types of conflicts and
different ways to solve them

Personal or relational conflicts

Usually about identity or self-image

Aspects of a relationship

Instrumental conflicts

Usually About goals, structures, procedures

Conflicts of interest

achieving goals are distributed, such as time, money, space and staff

A strategy that involve attempting
different solutions and eliminating those that do not work

I= I got this

Identify the Problem

There are multiple
perspectives you must think about
when identifying problems

Recognize Complications
with in the problem

D= Define the Problem

Think of 2-4 strategies
so its clear that you understand
the problem at hand

E= Explore Strategies

Examine your list of possible strategies

A= Act on a
selected strategies

Act on the strategy
you explored before hand

L= Look Back Evaluate, and Adjust

If your best strategy doesn’t work,
go back to your list of possible strategies

Do not have conversations with "wrong number" callers.

Set the home address in your devices to an address near your home, but not to your actual home address

PERSONAL CONNECTION=
Doing basic things like putting an close
address is something most teens my age don't really know that they should do because no one thinks their phone can get hacked but now knowing this and simple things I will now know to do the simple things with just my phone and now i walk with confidence but i'm aware of my surroundings so im not in immediate danger

Cover cameras

Do not overshare on social media

Enable remote wipe for your smartphone

physical car key, keep it in your hand when walking alone

Keep your cell phone and keys in your front pockets
less of a chance of robbery

If someone attempts to kidnap or grab you, scream for help at the top of your lungs

If someone is following you don't go to your car. Cross the street and proceed to the nearest populated location

Avoid taking shortcuts through unknown parts of town or in dark alleys

Avoid public transportation after dark

Toxic Relationships/Friendships

Lack of Trust

Aggression towards family

You stop
hanging with friends

Friends Try to tell you somethings
wrong

Isolation

Hostile Atmosphere

Passive Aggression

Arguing

Aggression is
encouraged

Abuse
Occuring

Breaking
furniture/objects

Non resolving fights

losses weight

Negative Energy

Always On phone

Doesn't Like being
around significant other

Jealousy/Blame Game

Only thinking
about him/her
and their Happiness

Not Happy Anymore

Personality
clash

No Compromise

No Appreciation

One Sided

More Like
a competition then
a relationship

Teasing/Making Fun
of you

Emotional Black Mail

You Feel insecure

Moody

Jealousy
all the time

Can Be caused by
polar opposite personalities

One person has
an unhealthy mindset and
preys on people who are happy

Toxic Relationships Are

Injurious

Fearing the other person

Hazardous

Unhealthy

Poisonous

Unfavorable

SUBSTANCE USE AND ABUSE CONNECTION=
While under the influence of drugs it clouds your judgment
of if you're actually in a toxic relationship or not and with
the presence of drugs in a toxic relationship can lead
to even worse mental suffering and may lead to greater injuries

Copping Skills/
Conflict Resolutions

Daily Activities like
(Copping Skills)

Exercising

Sing

Nap

Take a
Shower

Writing

Do School Work

Read a Book

Listen to music

Scribble/Draw

Do a
WordSearch

Paint

Be with Other
people

Cry by yourself

Watch TV

Watch Movie

Not Everyday
Activities
(Copping Skills)

Go Shopping

go somewhere with people

Conflict Resolution skills

Assertiveness

Articulate

Fact-Based

Leadership

Sociable

Interviewing and Active Listening

Attentiveness

Conscientiousness

Encouraging

Nonverbal Communication

Sense of Humor

Sociable

Empathy

Asking for Feedback

Trustworthy

Compassion

Giving Feedback

Handling Difficult Personalities

High Emotional Intelligence

Self-Control

Self-Awareness

Facilitation

Brainstorming

Conflict Management

Realistic

Planning