Gym Health unit 1 unit test
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What are the 4 dimensions of Holistic Health?
Physical= Good activity level, good nutrition, good hygiene social= good communication, trust with family and friends, outlet emotional= positive mind set, being able to express your feelings, dealing with emotions spiritual/cultural= practicing your beliefs, morals and values that guide your actions, connections with nature
what is sleep
A dormant state
Why is sleep important? How does sleep affect our health?
-Move better -Recover faster -lower chance of obesity -lower chance of mental health issues
How much sleep is enough for teens your age?
8 to 10 hours
What is a sleep cycle? How long is a typical sleep cycle?
A sleep cycle is the REM stages of sleep a typical sleep cycle is 90 minutes and you want 5-6 complete sleep cycles each night (8-9 hours)
What are ways that help sleep better?
-Herbal tea ( drink one cup every night) -Fresh air(open a window) -Journaling (helps get things off your mind)
What are calories?
A unit that measures energy
the 4 Food Groups
fruits and vegetables, Grain products, Dairy, Meat and Alternatives (50% fruits/veg 25%meats and alternatives 25%whole grains ) ALSO CHOOSE WATER
What are the 3 Macronutrients?
Carbohydrates, Fats, Proteins
What are Carbohydrates
-Main source of energy (for excises) -Simple carbs- broken down quickly -complex carbs- broken down slowly examples: rice, bread, cereal
What are Fats
provide energy, helps absorption of some vitamins, helps make hormones and cell menbrains, boost concentration examples: Beef, butter, nuts
what are the good fats vs bad fats
good= unsaruraded bad= trans, saturated
What are proteins
Maintains muscle mass and supports body tisssue and growth and repair examples: Chicken, Egg, Fish, Bean, Lentils
What is stress?
Stress is your body’s way of responding to any kind of demand (good and bad)
What is eustress (good)
-produces positive feelings, temporary, motivates you examples: stepping outside your comfort zone, test study motivations
What is distress (bad)
-Negative, unwanted, decreases performance, causes worry and negative emotion’s example: exams, fights with friends, presentations
What happens to your body (physically) when you have chronic stress?
heart attack, high blood pressure and stroke. Sleep problems. Weight gain. Problems with memory and focus
What are some common stressors for teens?
FOMO, Arguing with loved ones, someone blocking you, tests
What are healthy ways to COPE with stress?
-pacing study time -getting good sleep -positive thinking -hot showers -listening to music -talk to someone you trust
What are unhealthy ways to COPE with stress?
-binge eating -drugs/alcohol -chewing fingernails -negative self talk
What is the Rule of 5’s?
will this mater in 5 min, 5 hours, 5 days, 5 weeks, 5 months…… (only give the thing the attention it deserves)
What is resilience? Why is it important?
the ability to overcome challenges -it’s important because it handles difficult situations without negatively impacting your life
What are protective factors that help develop resilience?
-healthy coping skills -problem solving skills -strong social circle
What are risk factors that decrease developing resilience?
-lack of communication skills -low self worth -mental health issues in family