PDHPE Comprehensive Review: Mind Over Matter, Food For Thought, and Sexual Health

Comprehensive vocabulary flashcards covering mental health, resilience, sleep biology, nutritional guidelines, body image, relationships, consent, and sexual health based on the PDHPE course syllabus.

Resilience

The ability to overcome challenges through confrontation and management of feelings such as stress, anxiety, or distress, involving skills and strategies to rise up from any situation.

Stress

The body's physiological and psychological response to an event or situation, which can be positive or negative and is commonly associated with worries, relationships, school, and work.

NREM Stage 1

The initial transition period between wakefulness and sleep that lasts around $5\text{ to }10\text{ minutes}$.

NREM Stage 2

A stage of light sleep lasting approximately $20\text{ minutes}$ during which body temperature drops, heart rate begins to slow, and the brain begins to produce sleep spindles.

NREM Stage 3

The deep sleep phase where the body experiences muscle relaxation, blood pressure and breathing rate drop, and the deepest sleep occurs.

REM Sleep

Rapid Eye Movement sleep, characterized by heightened brain activity, rapid eye movement, vivid dreaming, and a relaxed, immobilized body.

Hormonal Time Shift

A biological factor of adolescent sleep deprivation where puberty hormones shift the teenager's internal body clock forward by $1\text{ to }2\text{ hours}$, causing them to become sleepier later at night.

Adversity

A difficult, persistent, or unpleasant situation characterized by hardship, misfortune, distress, or ill-fortune that makes life more difficult.

Somatogenic Adversity

A form of hardship in which the physical body is directly affected by pain or distress, resulting in impaired physical functioning.

Loss

An experience that occurs when someone or something goes away or is no longer present, such as the death of a loved one, divorce, or relocating.

Grief

The personal emotional and physical reaction to loss, encompassing feelings of hardship, sorrow, crying, anger, anxiety, lack of energy, or headaches.

Seven Stages of Grief

The sequential framework of emotions following loss, consisting of: 1. Shock or disbelief, 2. Denial, 3. Bargaining, 4. Guilt, 5. Anger, 6. Depression or sadness, and 7. Acceptance and hope.

Brain Stem (Survival Brain)

The primitive region of the brain that prioritizes survival mechanisms during danger by redirecting extra energy to the limbs for fighting or fleeing.

Frontal Lobe (Smart Brain)

The rational executive region of the brain that temporarily goes 'offline' during severe stress or anxiety as energy is redirected toward survival systems.

Limbic System (Emotional Brain)

The brain's emotional center that heightens emotional intensity and serves as a rapid warning system to respond swiftly to perceived threats.

Generalised Anxiety Disorder (GAD)

An anxiety disorder defined by persistent, uncontrollable worry and unrealistic thoughts, often accompanied by perfectionism, rapid heart rate, and difficulty concentrating.

Obsessive Compulsive Disorder (OCD)

An anxiety disorder where individuals perform repetitive obsessive thoughts and compulsive behaviors driven by fears, such as contamination or making mistakes.

Post-Traumatic Stress Disorder (PTSD)

An anxiety condition triggered by experiencing or witnessing a traumatic event, leading to symptoms like flashbacks, nightmares, and severe emotional distress.

Major Depression

A clinical or unipolar mood disorder marked by persistent periods of despondency, low energy, and loss of interest lasting for two weeks or more.

Melancholia

A severe and less common form of depression characterized by slowed physical movements and a total loss of pleasure in nearly all activities.

Psychotic Depression

A severe form of depressive illness accompanied by a loss of touch with reality, including delusions and hallucinations.

Bipolar Disorder

A mental health condition characterized by alternating distinct episodes of low depressive states and elevated, energized moods known as mania.

Cyclothymia

A chronic mood disorder involving at least two years of alternating low and elevated mood swings that are less severe than those in major depression or bipolar disorder.

Anhedonia

The loss of interest or inability to experience joy and pleasure in activities, training, or hobbies that were previously enjoyed.

Stigma

Negative perceptions, stereotypes, and prejudiced attitudes directed at a group of people, such as labeling those with mental illness as 'dangerous,' 'crazy,' or weak.

Destigmatisation

The active effort and practice of eliminating negative perceptions, discrimination, and misconceptions linked with a group or condition.

Psychologist

A health professional who studies human mental processes and behavior, using evidence-based non-pharmacological therapies to improve mental health without prescribing medication.

Psychiatrist

A medical doctor specializing in diagnosing, treating, and preventing mental, emotional, and behavioral disorders, authorized to prescribe medications.

Recommended Dietary Index (RDI)

The average daily dietary intake level sufficient to meet the nutrient requirements of nearly all healthy individuals in a specific life stage and gender group to prevent deficiency diseases.

Energy Balance

A physiological condition achieved when dietary energy input equals total energy expenditure, resulting in weight maintenance.

Negative Energy Balance

A metabolic state occurring when dietary energy intake is less than energy expenditure ($\text{Energy Input} < \text{Energy Expenditure}$), causing weight loss.

Positive Energy Balance

A metabolic state occurring when dietary energy intake exceeds energy expenditure ($\text{Energy Input} > \text{Energy Expenditure}$), causing weight gain.

Australian Guide to Healthy Eating

A food selection guide displaying the proportional daily consumption of five nutritious food groups: grains, vegetables/legumes, fruit, dairy/alternatives, and lean meats/poultry/fish/eggs/seeds, alongside limiting discretionary foods.

The Eating and Body Attitude Spectrum

A behavioral continuum tracing the progression from unhealthy dieting and body dissatisfaction to disordered eating, sub-clinical eating disorders, and clinically diagnosed eating disorders.

Body Image

The way a person perceives, thinks, feels, and acts regarding the weight, shape, and physical appearance of their own body.

Fad Diet

A restrictive eating pattern that gains rapid popularity by promising quick weight loss results, often eliminating essential food groups and becoming unsustainable over time.

The Zone Diet

A commercial fad diet prescribing a specific macronutrient split of $40\%$ carbohydrates, $30\%$ proteins, and $30\%$ fats, supplemented with daily omega-3, promising rapid fat loss.

Health Literacy

The capacity to obtain, process, evaluate, and understand basic health information and available services to make appropriate decisions regarding one's health.

SCAMWATCH

An online platform managed by the Australian Competition and Consumer Commission (ACCC) providing guidance to consumers on recognizing, avoiding, and reporting medical and commercial scams.

Apprehension

A feeling of fearful anticipation or dread based on a perceived incoming threat or the possibility of misfortune.

Empathy

The emotional ability to identify with, understand, and share another individual's feelings and perspective.

Perpetrator

A person who commits or is alleged to have committed an unlawful, unjust, or harmful act.

Consent

The clear, freely-given, informed, enthusiastic, reversible, and specific agreement between individuals to participate in an intimate activity, without coercion, manipulation, or intoxication.

F.R.I.E.S. Acronym

A standard guideline defining valid consent: Freely given (without pressure or intoxication), Reversible (can change mind anytime), Informed (honest details given), Enthusiastic (excited participation), and Specific (saying yes to one act does not mean yes to others).

Sexual Assault

Any unwanted sexual behavior or activity occurring without consent that causes a person to feel violated, uncomfortable, or threatened, including rape, attempted rape, and coercion.

Sexual Harassment

Uninvited, unwelcome, and offensive or intimidating behavior of a sexual nature—including suggestive jokes, intrusive questioning, and staring—frequently occurring in workplaces or schools.

In Vitro Fertilisation (IVF)

An assisted reproductive procedure in which mature eggs are surgically retrieved from the ovaries and fertilised by sperm in a laboratory before the resulting embryo is inserted into the uterus.

Intrauterine Insemination (IUI)

A medical conception procedure where processed sperm is placed directly inside the uterus around the timing of ovulation to facilitate fertilisation.

Copper IUD

A non-hormonal, plastic T-shaped frame wrapped with fine copper wire placed in the uterus by a clinician, acting as a toxic environment for sperm and eggs to prevent fertilisation for long periods.

Implanon

A small flexible contraceptive plastic rod inserted subcutaneously in the upper arm that releases progesterone to prevent ovulation for up to $3\text{ years}$.

Depo-Provera

A hormonal contraceptive injection administered every $12\text{ weeks}$ into the buttock or upper arm muscle that stops the release of an egg from the ovaries.

Combined Oral Contraceptive Pill

A daily hormonal medication containing synthetic oestrogen and progesterone that inhibits ovulation and thickens cervical mucus to prevent sperm entry.

Vasectomy

A permanent surgical method of male contraception where the vas deferens tubes are severed and sealed to stop sperm from traveling into seminal fluid.

Chlamydia

A widespread bacterial sexually transmitted infection affecting the urethra, cervix, or rectum, detectable by urine or swab tests and curable with antibiotics.

Human Immunodeficiency Virus (HIV)

A viral blood-borne infection that attacks immune T-cells, weakening the body's defense system and progressing to Acquired Immune Deficiency Syndrome (AIDS) if left unmanaged by antiretroviral therapy.

Syphilis

A curable bacterial sexually transmitted infection transmitted through contact with infectious open sores, which can cause severe multi-organ and neurological damage if left untreated.