Healthy Living

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Personal Connection: Throughout this unit i learned many different things. A personal connection is that once someone i know started to do drugs and things didn't end so good for him. We noticed the symptoms and health effects very quickly since they were evident. He was always so tired, he was lazy, he didn't eat anything, and he didn't care about what he said or did. It was really hard to make him not do drugs and it was a struggle. We soon figured out that the reason he was doing all this was because he felt really tired, stressed and he had a lot of tension on him and he thought with doing drugs he could relax and give himself time. He also said he tried once or twice before and he got addicted very fast because of his friends. I learned by that, that peer pressure is a major effect of why people do drugs.

Personal Connection: Throughout the Healthy Sexuality I learned the risks of catching STI's and how risky it can be and it is just better of staying away from sex. I learned the dangerous effects it has on your body and how it can damage your body if you don't have them checked. My group and I researched about Genital Herpes and we found out about the causes and import information that we needed to know

Personal Connection: In the fitness theory a personal connection that I could make is that every time we did work out Wednesday or i ran a lot in gym i could feel my heart rate going up and I knew that, that meant i was trying my hardest and i wasn't being lazy or anything. Every time I did Work out Wednesday I realized that i was getting better every week we would run or do the drills. I make sure that i was doing everything in the F.I.T.T categories.

Personal Connection: A personal connection for Conflict Management is once i was apart of a inter-group conflict and as we were talking about this unit I slowly started to realize that i was a fox and owl when it comes to figuring out a solution. In the conflict I confronted to both groups openly and fairly and i compromised a bit. I realized that i care about others and I care about my relationships too.

Personal Connection: During the summer of 2016, I stopped eating and would only eat once or twice a day, and after a month or so I started to realize that I had no more energy and i was starting to get lazy and weak and my iron started to decrease and I wasn't getting any Vitamins. My meals did not contain the proper nutrients that my body would survive on, and I wasn't getting the amount of calories that I should have been getting

Healthy Living

Conflict Management

what is conflict?

a serious disagreement or argument https://www.google.ca/search?q=what+is+conflict&rlz=1C5CHFA_enCA720CA722&oq=what+is+conflict+&aqs=chrome..69i57j0l5.2727j0j4&sourceid=chrome&ie=UTF-8

emotional state that comes up when one person feelings interferes with another persons feelings

struggle/disagreement of different ideas, values, facts, opinions

Responses to Conflict

hard response

hurt

threat

push

principle response

look for ways to solve the conflict

show respect

Listen from everyones point of view

soft response

Give in

without from the situation

Ignores a conflict

Easy Fixes

say you're sorry

apologize

walk away

leave the situation

skip it

ignore it

laugh it off

make a joke

spilt the difference

Flip a coin

flip a coin

Animal Styles

Foxes

compromise

will give up some goals if others will too

give a little in order to get a little

cant get everything we want

Owl

collaborate

has high concerns for goals with relationships

confronts openly and fairly

Turtles

avoid

feels helpless to attain goals and withdraws from conflicts

don't think its worth to solve a conflict

Gorilla

competaive

conflicts are settled by winning or losing

force people to do what they want

Teddy Bear

accomodate

dont care about their needs

want people to like them

Conflict Styles

Problem Solving

not scared by the conflict

wants to fins a solution

good listeners and good with expressing feelings

Confrontation

sees conflict as a challenge and wants to won

tough, aggressive approach

tries to dominate others

Avoidance

goes along with what others say

hard to express feelings

sees conflict as threat

Types of Conflicts

4 different types

inter-group

a conflict which happens between different groups or people from different groups

intra-group

a conflict which happens between people apart of the same group

interpersonal

a conflict which happens between yourself

intrapersonal

a conflict which happens between more than one person

Nutrition and Body Image

Calories

Amount of calories needed each day

Men

2,000-2,200 calories

2,200-2,400 calories

2,400-2,600 calories

Women

above 50

1,600 calories

age 30-50

age 19-30

2,000 calories

Teenagers

boys

2,200 calories

girls

1,800 calories

made up from 4 components

carbohydrates

protein

fat

units of measures of how much you are consuming https://www.livescience.com/52802-what-is-a-calorie.html

Reducing Fats and Oils

It is fine if sometimes but try to switch to no fat or reduced fat products it would be beneficial to your health.

beneficial because

Has calories

Creates energy

harmful because..

harms overall health of bady

increase chances of getting cardiovascular disease

Increases chances of many dangerous disease

increase cholesterol

Main Food Groups

Grain Products

Dairy

In order to have a healthy meal all 4 food groups should be incorporated into your everyday life depending on the serving size https://www.canada.ca/en/health-canada/services/canada-food-guides.html

Meat and Alternatives

Canadas Food Guide

important facts about foods

recommended food serving

the type and amount of food each age group should get

Importance of Healthy Living

Helps maintain ideal body weight and image

helps reduce obesity

No fatty or oily food

Boosts imune system

More energy

Becomes stronger

Fruits and Vegetables

Vitamins

can prevent number of diseases

Diabetes

Blood Clots

Heart Attack

Helps gain energy

Correct vitamins and nutrients

you have enough calories

Muscles are built

Can be burned off

Substance Use and Abuse

Morphine

why people do it

very addictive

strongest pain reliever

symptoms

fainting

Blurred vision

coughing

chestpain

what is it

works with brain to change how body feels

Drug used to relieve pain

Drug Classes

Class C

tranquilisers, painkillers

Class B

amphetamines, cannabis

Class A

ecstasy, LSD, heroin, cocaine, crack, magic mushrooms, injected amphetamines

Health effects

Can cause death

Damages the Immune System

Addiction

Heart Diseases

Stroke

Nausea and Vomiting

Why people do drugs?

People take drugs because they want to change something about their lives, for fun, or for experience. http://www.drugfreeworld.org/drugfacts/drugs/why-do-people-take-drugs.html

Peer Pressure

To experiment

To be a rebel

To seem grown up

To relieve boredom

To escape or relax

To fit in

Types of Drugs

stimulant

increases brain activity

ecstasy

caffijne

nicotine

performance enhancer

improves muscle development

Steroids

anabolic

pain killer

blocks nerve impulses

heroin

aspirin

hallucinogen

alters what we hear and see

LSD

cannabis

depressant

slows down brain activity

solvents

temazepam

alcohol

Healthy Sexuality

Avoiding STI's

Talk to your partner

Use condoms

Dont have sex

Herpes

a virus caused by herpes simplex virus

Testing procedures

Antibody Test

Cell Culture Test

Blood Test

PCR blood test

Symptoms

Pain in the legs, buttocks, or genital area

Difficult to urinate (more important problem in women)

Swollen lymph nodes

Flu-like symptoms

Itching or burning feeling in the vaginal area

How to prevent it

Stop having sex

Ask partner if they have a sexually transmitted disease

A latex condom

How to get it

transmission of herpes through sexual, anal, or oral intercourse

kissing or sharing items that go in mouths

transmitted through skin to skin

Types of Sexual Intercourse

Sex

Sexual Intercourse

Anal Sex

When a penis or other objects are inserted inside of anus

Oral Sex

Genitals are simulated inside the other partners mouth

Abstinence & Birth Control

BIRTH CONTROL: The birth control pill (also called "the Pill") is a daily pill that contains hormones to change the way the body works and prevent pregnancy. http://kidshealth.org/en/teens/contraception-birth.html

ABSTINENCE: the fact or practice of restraining oneself from indulging in sexual intercourse https://www.optionsforsexualhealth.org/birth-control-pregnancy/birth-control-options/natural-methods/abstinence

STI

Gonorrhea

is spread through sexual contact with an infected person

caused by the bacterium Neisseria gonorrhoeae

Hepatitis B

Can completely damage your liver

Virus that attacks the liver

HIV

if untreated can completely damage immune system damage immune system

virus that attacks the immune system

Fitness Theory

F.I.T.T

Type

Cardio Respiratory Endurace

Subtopic

resistance training (body, weight, tubing, medicine balls)

reform static stretches and controlled dynamic stretches

running, cycling, swimming and activities and use large muscles

Time

15-60 minutes

30-60 minutes

10-20 minutes

increases the time as you get better

-20-60 minutes continuous activity

Intensity

-8-12 reps/1-3 sets

60-80% of 1-rep max

start with body weight and then add resistance

less than 50% of your predicted 1-rep max

repeat 3-5 times

stretch all major muscles and joints; hold for 15-30 seconds

50%-60% of the heart rate reserve

Frequency

Cardio Respiratory Endurance

different muscle groups each time you work out

perform 3 times each week

Flexibility

perform 3-4 times per week

daily for some muscle groups

Muscular Endurance

increases frequency as you get into better shape

should be a regular part of your warm up and cool up

Muscular Strength

-increases frequency as you get into better shape

-3-5 times per week

Heart Rate

also known as pulse, is the number of times a person's heart beats per minute www.livescience.com/42081-normal-heart-rate.html

Average Heart Rate per minute is between 60-100

effects your breathing and pumping of the blood.

Cool-down

it is important for your heart rate to go back down to normal

Warm-up

before doing any exercise you are to do some stretches so your heart rate doesn't go up all of sudden and so you don't injure yourself

Low Organized Games

Ultimate Frisbee

soccer bench ball

Thouk ball

Dodge ball

Sports

Football

Turn over

defense

offence

football laces

line of scrimmage

Baseball

fielders

pitching

home-run

batting

Soccer

shooting

passing

dribbling

Volleyball

spike

triangle hand positions

volleying

Badminton

spikes

over serve

under serve

Basketball

bounce-pass

chest-pass

lay-up

Dribbling

Personal Fitness

Weight Training

Principles

specificity

reflects the particular limbs and muscle groups worked

progression

moderately overload muscles rather than huge jumps in weight lifted

overload

weight greater than what is normal needed to produce a training effect

Terms

W.O.W

W.O.W = max x 0.70

should be heavy but not too heavy

Amount of weight you work out at

Max

NEVER WORK OUT AT MAX WEIGHT!!!!

determines your W.O.W

The most amount of weight you can hold

Sets

3-4 reps

Number of time a rep is performed

Reps

ranges from 8-12

complete motion preformed without rest

Workout Wednesday

Beep test

Run to the end of the line before the beep

12 minute run

run as many laps as possible in 12 minutes

Circuits

Do as many of the activities in the circuit many times