Health Study Guide


UNIT ONE: FITNESS TESTING:


Fitness Tests:


Component Test


‑ Muscular Strength Hand Grip


‑ Body Mass and Composition BMI


‑ Cardiovascular Endurance Step Test


‑ Muscular Endurance 60 Seconds of Sit‑Ups


&


Push Ups until Fatigue


‑ Flexibility Sit & Reach


Components of Fitness:


‑ Agility: The ability to change the position of your body quickly and with control.


‑ Balance: The ability to keep an upright posture while you are standing still or moving.


‑ Co‑ordination: The ability to use two or more body parts (or senses) together (eg. hand‑eye).


‑ Power: The ability to do strength performances quickly. It involves both strength and speed.


‑ Reaction Time: The amount of time it takes you to move once you feel the need to move.


‑ Speed: The ability to perform a movement or cover a distance in a short period of time.


Benefits of a Warm‑Up and Cool‑Down with Exercise:


Warming Up:


‑ helps to make you feel like exercising


‑ increases blood supply to muscles and joints


‑ allows muscles to become more flexible, thus making you less prone to injury


GENERAL COMPONENT SPECIFIC COMPONENT


‑ light, static stretches ‑ perform movements specific to sport or activity


‑ large muscle activity


‑ intense static stretching


Cooling Down:


‑ help prevents blood from pooling in used muscles


‑ if you don’t cool down, less blood will go to your heart, and you may feel light‑headed


‑ prevents muscles soreness


‑ prevents accumulation of amino acid, which contributes to muscle soreness


GENERAL COMPONENT


‑ large muscle activity (walking) to prevent blood from pooling


‑ perform same static stretches as in warm‑up


‑ cool down should last just as long, if not longer, than warm‑up.


The FITT Principle:


F Frequency: how often


I Intensity: how hard


T Time: how often


T Type: what type of exercise


Aerobic Exercise: vigorous activity that utilizes oxygen for a sustained period of time


Anaerobic Exercise: intense bursts of energy in which the muscles work without the use of oxygen.


Target Heart Rate:


220 ‑ age x 0.85 = maximum heart rate zone


220 ‑ age x 0.70 = minimum heart rate zone


The SMART Goal‑Setting Process:


S Specific: is it clear & identifiable?


M Measurable: can results be determined?


A Attainable: is it possible?


R Realistic: is it probable?


T Time: when will it conclude?


UNIT TWO: NUTRITION


Canada’s Food Guide to Healthy Eating:


Grain Products 5‑12 servings/day


Vegetables & Fruit 5‑10 servings/day


Milk Products 2‑4 servings/day, depending on age


Meat and Alternatives 2‑3 servings/day


Understanding Food Labels:


Carbs: 1 gram = 4 calories Proteins: 1 gram = 4 calories Fats: 1 gram = 9 calories


Step 1: Convert grams into calories (use above info.)


Step 2: Divide calories of the macro nutrient by total number of calories in the food.


Definitions:


Essential Nutrients: Nutrients that you must have, and that cannot be manufactured by your body.


Calories: Units that measure energy. It is energy that your body burns.


Macro nutrients: Nutrients that are needed in large amounts, and that yield calories. (Carbs, Proteins, Fats). Provide energy.


Micronutrients: Nutrients needed in small amounts (minerals, vitamins, water, fibre), which do not give calories.


Carbs: Provide energy


Protein: Needed for growth & tissue repair


Fats: Lipids/Oils. Used as an energy source.


RDA‑ Recommended Daily Allowance. Refers to the total amount of a nutrient that a person should consume in a day.


Carbs: 40‑50%


Proteins: 20‑25%


Fats: no more than 30%, with less than 10% from saturated fats.


UNIT THREE: CONFLICT RESOLUTION:


Elements of Conflict:


Conflict Over Resources Psychological Need Conflicting Values


Six Styles of Avoiding Conflict:


‑Avoidance ‑ Denial ‑Accommodation ‑Aggression ‑Compromise ‑Collaboration


Institute for Mental Health Initiatives and RETHINK:


Recognizing anger;


Empathizing with the other person;


Thinking about the situation;


Hearing what is said;


Integrating respect and love;


Noticing your body’s reactions; and,


Keeping your attention on the problem


UNIT FOUR: HEALTHY LIFESTYLE CHOICES: GROWTH AND SEXUALITY, SUBSTANCE USE AND ABUSE:


IDEAL Decision‑Making Process:


I Identify decision to be made


D Discuss options and consequences


E Evaluate options and select a choice


A Act on that decision


L Learn from your decision by reflecting on it


Psychological and Sociological Effects of Substance Abuse:


Psychological: Lethargy, Abnormal Appetite, Depression, Impaired Coordination, Strains Liver.


Impotence, Kidney Damage, Lung Problems, Brain Damage, FAS, Heart Damage.


Sociological: can have adverse side effects at home, school, in relationships with friends, family, etc...implications for unwanted pregnancies, STD’s injury, death.


Physical, Social, and Emotional Effects of Choices Related to Sexual Intimacy:


Physical


Social


Emotional


STD’s


Pregnancy


Fear of Pregnancy


Sexual Assault


Damaged Reputation


Problems with friends, families, the guy


Guilt


Regret


Low Self‑Esteem


Betrayed