Health and Physical Education Study Guide

This set of flashcards covers essential topics in health and physical education, focusing on sleep habits, stress management, nutrition, and lifestyle changes for a healthier life.

What is the recommended amount of sleep for adults to ensure proper recovery and health?

7-9 hours of sleep every night.

How does sleep deprivation affect academic performance?

It decreases concentration, alertness, memory, and academic performance.

What is the relationship between sleep deprivation and mood?

Sleep deprivation can cause mood swings, irritability, and increase stress and anxiety. This emotional roller coaster can eventually lead to chronic stress, anxiety and depression.

Name a few negative health consequences of sleep deprivation.

Chronic illness, weakened immune system, weight gain, and slowed reflexes.

What lifestyle change can help regulate the circadian rhythm?

Going to bed and waking up at the same time every day.

What impact does internet usage before bed have on sleep quality?

It can disrupt the circadian rhythm and lower melatonin secretion.

What can be the effect of caffeine consumption on sleep?

Caffeine can stimulate the central nervous system and delay the onset of sleep.

What coping strategies can help manage stress effectively?

Physical activity, relaxation techniques, and time management.

What is the definition of stress according to the lecture?

A disturbance in your physical and/or emotional state due to a real or perceived threat.

What are the three stages of the body's response to stress?

Alarm, Resistance, and Exhaustion.

What role does fiber play in a healthy diet?

It helps lower cholesterol and improves digestion.

What types of foods are considered sources of healthy fats?

Nuts, seeds, avocados, and fatty fish.

What is the primary purpose of Canada's Food Guide?

To promote healthy eating and lifestyles.

How can mindfulness be incorporated into eating habits?

By paying attention to hunger cues and the sensory experience of eating.

What should you avoid to improve sleep quality?

Caffeine after 3 pm, screens before bedtime, and heavy meals close to bedtime.

What is the relationship between stress and sleep deprivation?

Excessive stress can lead to sleep deprivation, which in turn increases stress on the body, creating a vicious cycle that negatively impacts overall health.

Why is sufficient sleep important for the body?

Sufficient sleep is vital for the body to repair, restore, and reenergize, and lack of it heightens the risk of chronic illness.

What are the effects of sleeping less than 5.5 hours per night?

Sleeping less than 5.5 hours per night is linked to increased snacking and weight gain, which can lead to long-term health issues such as diabetes and heart disease.

How does insufficient sleep affect reflexes and performance?

Insufficient sleep, even for one night, slows reflexes by reducing motor and visual acuity and response times, impairing athletic performance and reaction times in emergencies. An estimated 20-25% of car accidents are linked to driver fatigue.

What are the impacts of sleep deprivation on academic performance?

Sleep deprivation decreases concentration, alertness, memory, and overall academic performance. Daytime sleepiness can lead to impaired attention and productivity in classes, as well as difficulty in listening, studying, and understanding information. Frequent episodes of microsleep, such as nodding off in class, indicate severe sleep deprivation and can quickly lead to a decline in grades.

How does lack of sleep affect mood and emotional health?

Lack of sleep causes mood swings, making it difficult to feel enthusiastic or calm. Tiredness can lead to irritability and anger over minor issues, reduced energy and patience for stressors, and feelings of overwhelm and anxiety. This emotional instability can contribute to chronic stress, anxiety, and depression.

What are effective ways to regulate and fix disruptions in the circadian rhythm?

1. Go to bed and wake up at the same time every day to regulate your circadian rhythm, making it easier to fall asleep, stay asleep, and wake up refreshed.

2. Aim for 7-9 hours of sleep each night, with restorative hours before midnight; an ideal schedule is around 10:30 PM to 6:30 AM.

2. Expose yourself to natural light during the day and lower indoor lighting when the sun sets to help regulate your circadian rhythm.

3. Practice a good sleep routine such as taking a warm shower, meditating, doing yoga or stretching, listening to relaxing music, or reading before bed to signal your body and mind that it is tim

What factor greatly affects your circadian rhythm?

The degree of natural light seen outdoors.

How does artificial light influence your circadian rhythm?

Exposing yourself to artificial light at all hours can disrupt your circadian rhythm, making it harder to fall asleep.

What happens if you do not maintain a regular sleep schedule?

If you rarely go to bed and wake up at the same time, your internal clock will become unbalanced, making it difficult to fall asleep and wake up refreshed.

What substances stimulate your central nervous system?

Caffeine in coffee, energy drinks, teas, and chocolate stimulate the central nervous system.

How long does caffeine persist in the body?

It takes about 6 hours for half of the caffeine to be eliminated from the body.

What other substances besides caffeine can delay sleep?

Sugar and nicotine stimulate the nervous system and can delay sleep if consumed at night.

What effect does alcohol have on sleep?

While alcohol may initially promote sleep, it disrupts the second half of the sleep cycle, waking you up frequently during the night.

What regulates the sleep-wake cycle?

The circadian rhythm regulates waking and sleeping times.

What are some activities to include in a good sleep routine?

Engage in calming activities before bed, such as taking a warm shower, meditating, doing yoga or stretching, listening to relaxing music, or reading a leisure book. These signal to your body and mind that it’s time to relax.

What can help calm down the nervous system for sleep?

To calm the nervous system for sleep, avoid caffeine after 3 pm.

What should you avoid to lower stimulation close to bedtime?

Avoid smoking or snacking on sugary snacks close to bedtime.

How should alcohol consumption be managed in the evenings?

Avoid or limit alcohol in the evenings and always drink water between each glass.

What type of snacks are recommended in the evening?

Only have light, healthy snacks in the evening, as digesting a heavy meal will keep you from falling asleep.

How do long hours online affect your sleep?

Spending hours online can disrupt sleep quality by emitting artificial blue light that disrupts the circadian rhythm and lowers melatonin secretion.

What hormone does blue light exposure affect, making it harder to sleep?

Blue light exposure from electronic devices lowers the secretion of melatonin, the hormone that promotes sleep.

Why can stimulating content on the internet affect sleep?

Seeing exciting content on YouTube or reading negative posts on social media can stimulate the mind, making it hard to relax and settle into deep sleep.

What is a consequence of being sedentary in front of a screen all day?

Being sedentary can lead to excess energy at the end of the day, making it harder for the body to relax into sleep.

How much physical activity is recommended during the day?

At least 30 minutes of physical activity during the day is recommended, preferably outside.

When should vigorous exercise be avoided in relation to bedtime?

Vigorous exercise should be avoided within 2 hours before bed.

What is the recommended limit for screen time daily?

Limit screens to 2 hours a day and avoid screens before bedtime.

What should you do during media use to rest your mind and body?

Take 15-20 minute health breaks every hour while on media.

How can you reduce blue light exposure from screens at night?

Apply a blue light filter to screens at night and choose the 'natural' setting on your TV.

What are the benefits of walking outdoors for 30 minutes daily?

Walking outdoors for 30 minutes calms the nervous system, fights depression, and lowers anxiety.

What conditions should be met to create a sleep sanctuary?

Keep all screens out of the bedroom, make the room dark and cool, and clear all clutter and distractions.

What is a recommended use for a bedroom to enhance sleep quality?

The bedroom should be a place for sleep and relaxing activities only, avoiding work

What are the benefits of good sleep habits?

Good sleep habits lead to being more alert and having better focus and concentration, improving your R score.

How does good sleep impact memory?

Good sleep improves memory retention, allowing you to retain more of what you learn and study.

What mental health improvements come from good sleep habits?

Good sleep provides relief from worries and stresses, enhancing mental wellness.

How does being well-rested affect your reaction to stress?

Being well-rested makes you more patient and less reactive to daily stressors.

What positive outlook can good sleep instill?

Good sleep can make you feel positive, energetic, and optimistic about the future.

What physical health benefits are associated with good sleep?

Good sleep helps you get sick less often by giving your body time to heal and reenergize.

How does good sleep affect athletic performance?

Good sleep improves accuracy, reaction time, and speed, enhancing athletic performance.

What effect does good sleep have on body weight?

Good sleep makes it easier to maintain an ideal body weight and appear at your best.

Are naps a good idea?

Naps can be beneficial if you have no difficulty falling asleep or staying asleep at night.

What can happen if someone who struggles with nighttime sleep takes daytime naps?

If you struggle with nighttime sleep, napping could take away from your sleep at night.

What is the recommended duration for a nap to avoid interfering with nighttime sleep?

A 10-20 minute nap is recommended to feel rested without interfering with nighttime sleep.

What type of naps should be avoided to maintain a healthy sleep cycle?

Long afternoon naps should be avoided as they disrupt your sleep cycle.

What is preferred instead of taking long naps in the afternoon?

It's better to go to bed early and maintain a regular sleep cycle.

Can you catch up on sleep during the weekends?

You cannot 'catch up' on lost sleep on weekends; lost sleep has immediate consequences for performance and safety.

What are some consequences of lost sleep?

Loss of sleep affects work or school performance and driving safety.

Why is getting the right amount of sleep important?

Getting adequate sleep is essential for optimal learning, productivity, safety,

What is the stress response?

The stress response is the body's way of preparing to deal with a demanding situation, resulting in physical symptoms such as a pounding heart, quickened breath, sweating palms, tightened muscles, and butterflies in the stomach.

How do physical responses to stress compare among individuals?

While physical responses to stress are somewhat similar, emotional and behavioral responses can vary greatly among individuals.

What factors influence variations in emotional and behavioral responses to stress?

Variations are influenced by differences in temperament, health, life experiences, personality, beliefs, and coping skills.

What is a stressor?

A stressor is any event that disrupts your body’s normal state.

How do we evaluate a situation when faced with a stressor?

We automatically evaluate the situation mentally, deciding if it is threatening, how to deal with it, and what skills we can use.

What happens if we feel the demands of a situation outweigh our skills?

If the demands outweigh our skills, we label the situation as 'stressful' and react with the classic 'stress response'.

What happens if our coping skills outweigh the demands of a situation?

If our coping skills outweigh the demands, we do not perceive the situation as 'stressful'.

How do our thoughts and attitudes affect our perception of stress?

Our thoughts and attitudes towards a situation determine whether we see it as a problem or not.

What is positive stress also known as?

Positive stress is known as eustress.

What are some examples of eustress?

Examples of eustress include exciting experiences like riding a roller coaster, passing a driving test, or developing a new relationship.

How can eustress affect us?

Eustress can invigorate us, motivate us to work harder, achieve more, and provide opportunities for personal growth and enhanced well-being.

What is negative stress also known as?

Negative stress is known as distress.

What are the effects of distress?

Distress can reduce wellness and cause mental, physical, and emotional dysfunction due to worry, sorrow, pain, or anger.

How does stress prepare the body for action?

Stress prepares the body for action, which is both necessary and life-saving.

What role does the brain play in stress response?

The brain acts as a threat detector, alerting us to dangers so we can survive in emergency situations.

What happens if your brain interprets threats throughout the day?

If your brain continually interprets threats throughout the day, even when not an emergency, it can exhaust your body's ability to adapt, leading to overstress

What is the alarm stage of stress?

The alarm stage is activated by anything that causes worry, excitement, or fear, and it is the body's initial response to common stressors.

What can activate the alarm response?

Common stressors such as getting a bad grade, fighting with a friend, or almost getting into an accident can activate the alarm response.

What happens in the alarm stage in terms of body chemistry?

In the alarm stage, the body becomes alert and energized with a rush of adrenaline, noradrenaline, and cortisol.

What do stress hormones trigger during the alarm stage?

Stress hormones trigger a series of physiological reactions to prepare the body for action, known as fight or flight

What is the resistance stage of stress?

The resistance stage is when the body's systems start to resist or fight the stressor, adjusting physiology and behavior to build resistance.

When does the resistance stage occur?

The resistance stage occurs when stress lasts for several minutes or turns into chronic stress, such as unresolved conflict for weeks.

What happens during the resistance stage?

Over time, the body adapts to physical and emotional stress, and in most cases, the resistance is enough to overcome the stressor and return to a normal state.

What characterizes the exhaustion stage of stress?

The exhaustion stage happens when the body can no longer resist or adapt to the stressor, leading to mental and physical exhaustion.

What happens to stress hormones during the exhaustion stage?

Stress hormones continue to be secreted but become less effective and may build up in the blood, causing health concerns.

What behaviors might someone exhibit during the exhaustion stage?

Someone in the exhaustion stage may drink or smoke too much, overeat, or isolate themselves from others to escape anxiety or depression.

What should you do if the stressor is too great during the exhaustion stage?

If the stressor is too great to overcome, you may need to seek treatment

What are the short-term impacts of stress on health?

Short-term impacts of stress can include getting colds, stiff neck, aching back, stomach aches, flare-ups of acne or allergies, trouble sleeping, and feelings of anxiety and irritability.

What are some long-term effects of uncontrolled stress?

Long-term effects can lead to psychosomatic diseases such as a depressed immune system, hypertension, stroke, coronary heart disease, ulcers, migraine and tension headaches, cancer, allergies, asthma, rheumatoid arthritis, and backache.

What dysfunctional behaviors can result from too much stress?

Dysfunctional behaviors from excessive stress can include worry, anxiety, neurosis, depression, domestic violence, and suicide.

What is the first step in managing stress?

Identify your stressors and eliminate as many as you can.

What should you evaluate after identifying your stressors?

Evaluate each stressor to determine if you can eliminate it from your life.

What is the second step in the stress management model?

Change your perception or response to the stressor by maintaining calmness and a positive outlook.

What can help you stay calm in stressful situations?

Taking deep breaths and redirecting your thoughts to positive ones can help you stay calm.