Health & PE Final
Heartsaver CPR Study Guide
C.P.R. - Cardio Pulmonary Respiration
2 Parts of CPR: Compressions & Breaths
A.E.D: Automated external defibrillator
Sudden Cardiac Arrest:
Heart stops breathing, a “rhythm” problem
Requires CPR
Heart Attack:
Blood flow to the heart is blocked, a “clot” problem
Requires medical attention
Shortness of breath, chest pain, cold sweat, back pain
Heart Attack can lead to cardiac arrest
Chain of Survival:
Early recondition-Call 911
Early CPR-emphasis on compressions
Quick use of an AED
Advanced care
Post cardiac care
High Quality CPR
Provide compressions that are deep enough
Provide compressions that are fast enough
Allow the chest to return to its normal position after each compression
Don’t interrupt compressions for more than 10 seconds.
Steps of CPR:
Make sure the scene is safe
Check for responsiveness (tap and shout)
Shout for help-911 & AED
Check for breathing-Look,Listen,Feel
30 compressions/2 breaths (6 cycles)
After 2 minutes 96 cycles) reassess the victim
Repeat step 5 and 6 or put in recovery position
Someone who is responsive will move, speak, blink, or react.
Someone who is unresponsive will NOT move, speak, blink, or react.
Call 911 and get an AED.
Put the phone on speaker mode.
Scan the chest for 5 to 10 seconds.
The number of compressions for an adult is 30.
The number of breaths for an adult is 2.
The victim is considered an adult if they are over the age of 8.
Compressions should be done at the rate of 100 to 120 beats per minute.
When pressing on the chest, the depth of compressions on adults is 2 inches.
Pushing on the chest pumps blood to the brain.
Place the palm of your hand on the breastbone or sternum.
Open the airway by placing 1 hand on the forehead and the other hand on the bottom part of the chin.
Three points to giving breaths:
1. Tilt the head back
2. Plug the nose or Seal the mouth and nose (with mask)
3. 2,1 seconds breaths
If the breath does not cause the chest to rise, reposition the head, open the airway and give another 2 breaths.
AED Adult
Use the A.E.D. ASAP!!
CPR combined with using an AED provides the best chance of survival
An AED resets the heart's rhythm.
Use the Adult pads for anyone age 8 and older.
True/False - Use adult pads if there are no child pads.
Special Considerations when using an AED.
If a person is hairy, shave the area
If the chest is wet, dry the chest
Avoid putting the pad on top of an internal pacemaker
What is the correct pad placement?
Adult: Upper right chest lower left ribs
Child: center of the chest center of the back
What is the name of the final position that you use when the victim is breathing and circulation is working? Recovery position.
Choking Adult
Choking in adults is often caused by an object blocking the airway.
When severe, a choking person cannot breath , talk or make sounds.
They may have a cough with no sound or use their hands making the universal choking sign.
Give ab thrusts/Heimlich Maneuver slightly above the belly button.
Stand or kneel behind the person when giving assistance.
Make a fist and place the thumb side above the navel/belly button and below the breastbone/sternum.
If the person is large or pregnant, place your arms under their armpits.
Give upward thrusts until the object is forced out or the person becomes unresponsive . Then begin CPR.
Do not perform a blind finger sweep when looking for the object that is blocking the airway.
Check for the foreign object before giving breaths.
Infant CPR
An infant is younger than 1 year old.
Differences in compressions for an infant include pushing only 1.5 inches and using ___ thumbs or one hand.
Tap an infant’s foot to check for responsiveness.
List the steps for Infant CPR:
Make sure the scene is safe
Put infant on an elevated surface
Check for responsiveness (tap bottom of foot)
Call for help
Call 911 and get AED
Check for breathing
Remove clothing and Begin chest compressions (30 compressions with two fingers 1.5 inch deep)
2 breaths (cover mouth and nose) (watch for chest to rise)
Repeat
True/False It is ok to take an infant with you to call 911, unless there is a suspected head or neck injury.
Infant Choking
Hold the baby face down, giving 5 back blows.
Switch the baby over and give 5 chest thrusts.
Remove objects/debris if you see it before giving breaths.
Check for the object after giving 30 compressions.
Continue giving back slaps and chest compressions until one of the following happens:
Baby cries,coughs,breaths
Baby goes unresponsive
Advanced support arrives
Good Samaritan Law : Protects from being sued
chromosome
a package of genes containing the blueprint for the structure and function of cells
conception- moment at which the sperm nd egg combine
embryo-implanted, fertilized egg in the uterus
fetus-embryo during the fetal stage until birth
labor-process that pushes a baby out of the uterus through the vagina
placenta-merged embryonic chorion and endometrial tissue that helps support the pregnancy
prenatal care-healthcare for the developing baby and pregnant person before birth
prenatal development-changes that occur when a zygote develops during the nine months of pregnancy
zygote-fertilized egg
List and explain the 3 stages of prenatal development.
Germinal- the stage of prenatal development begins at conception and lasts about two weeks
Embryonic- stage lasts about six weeks. THis stage is a critical period of development. During this times, systems that will help the embryo develop take shape
Fetal - ninth week of pregnancy marks the beginning of the fetal stage. At this stage, the embryo is now called the fetus
What are pregnancy complications?
Problems that occur during pregnaccyr
Explain the Healthy Behaviors during pregnancy
Explain the 3 stages of Labor
In the first stage of labor, contraction of the uterus causes the cervix to thin and stretch. This opens the cervix and makes room for the baby to pass from the uterus into the vagina
In the second stage the uterine and abdominal muscles push the baby into the vagina and out of the body
In the third stage the placenta is delivered in the final stage of labor.
Instructions: Answer the following questions as you read this lesson.
9.3-1 Conception
Explain how 22 pairs of chromosomes are different from the 23rd pair.
Answer: The 23rd pair determines the gender of the baby
Two people with brown eyes have a blue-eyed child. How is this possible?
Answer: A mix of the two parents chromosomes
Why does the egg form a barrier to additional sperm after one sperm enters?
Answer: So it doesn’t over fertilize
Explain how identical and fraternal twins occur.
Answer: In fraternal twins, two different eggs are fertilized by two different sperm. In identical twins, one egg is fertilized, and the zygote splits in two.
9.3-2 Pregnancy
Stages of Prenatal Development
How do you know that the term “prenatal development” means development before birth? What would development after birth be called?
Answer: prenatal means before birth. After birth would be postbroth development.
What are the differences among a zygote, a blastocyst, and an embryo? Where is each found?
Answer: zygote is a fertilized egg found in the uterus. The embryo is implanted with a fertilized egg in the uterus. They are all found in the uterus.
Describe three functions of the placenta.
Answer: It can help supprot the embryo, releases the hormone progesteribe which keeos the endometrium in its blood and nutrient rich state. It also removes waste and prevents bacteria from reaching the embryo. Blocks some- but not all-harmful substances from reaching the embryo.
What are the functions of the umbilical cord?
Answer: send food to the baby
Differentiation occurs during the embryonic stage. Explain this process.
Answer: lasts about six weeks. Critical period of development. During this time, systems that will help the embryo develop take shape.
How long does the fetal stage last?
Answer: ninth week
Why do premature babies often have trouble breathing?
Answer: There lunges aren't fully developed
Pregnancy Changes
What are some of the tests that might be performed during the first trimester of pregnancy?
Answer: test for diabetes. sti’s.
Refer to Figure 9.3.4. Which of these complications have you heard of? Which can possibly be prevented?
Answer: I have heard of a miscarrage & stillbirth. Preeclampsia can prevented
What are some reasons a person who is pregnant might experience the emotional changes described in this section?
Answer: hormones
Healthy Behaviors During Pregnancy
What are the benefits of regular physical activity during pregnancy?
Answer:
Why should alcohol, nicotine, drugs, and certain foods be avoided during pregnancy?
Answer: it can cause complications
9.3-3 Childbirth
How do hormones, dilation, and oxytocin contribute to labor?
Answer: It helps speed it up
How do the three stages of labor differ?
Answer: Some go faster than others
9.7 Abstinence
Define -
Sexual abstinence- decision to refrain from sexual activity for physical, social, or emotional reasons
Factors Affecting Sexual Behavior
List and explain the 4 factors from the text that can affect your decision to engage in sexual activity.
Cultural and Family background:
relationships
In reality, most teens are not sexually active
Media
80% of tv programs in the US show sexual content
up to85% of music videos have sexual or sexually suggestive content
Most of this content does not reflect reality of healthy, mature relationships
Goals and Values
Teens who set and work toward clear goals are more likely to avoid risky behaviors, including sexual activity.
Values guide decisions and behaviors
True or False? Teens who understand their own values can better make healthy decisions and are less likely to be pressured into risky behaviors.
Effects of sexual abstinence (pg. 56)
Increases
Time and energy for other goals and relationships
Time to build relationships skills and maturity before a sexual relationship
Decreases
Risk of sexually transmitted infections and HIV/AIDS
Risk of pregnancy
Stress of a possible pregnancy or STI
Emotional and social effects of sexual activity
Importance and Benefits Abstinence
TRUE or FALSE The importance and benefits of abstinence are physical, emotional, and social.
TRUE or FALSE The only 100% effective way to prevent pregnancy and STI’s is continuous abstinence.
List the following reasons as physical, emotional, or social
Reasons to Choose abstinence
Prevent Pregnancy:
Prevent STI’s:
Avoids emotional risk of sexual activity:
Allows teens to enjoy a dating relationship without the complication of sexual activity:
Allows time for growth in other parts of life:
Encourages growth and maturity:
What are the strategies/tools for abstinence? (pg. 61-65)
be clear and direct: Honest communication with partner about decisions regarding sexual activity and abstinence
State your commitment: Avoidance of risky situations
Someone not respecting your boundaries
Lack of adult supervision or unfamiliar surroundings
Use of alcohol or drugs
Other challenges to abstinence
pressure from a partner
Fear of rejection
Inaccurate perceptions of social norms
(the idea that “everyone is doing it”)
Media influences
Alcohol or drug use
Desire for intimacy
Refusal skills: give 3 examples
Leave situation
Talk to a friend
Talk to trusted adult
Talking to a friend or other trusted person
True or False? Feeling pressured to do something you have not agreed to do is a sign of an unhealthy relationship.
True or False? Teens who choose abstinence can still have closeness and intimacy in their dating relationships.
True or False? Once a teen chooses to be sexually active, they cannot change their mind and begin abstaining from sexual activity.
Thinking Critically: Sexual Relationships
Why is sexual abstinence the healthiest decision teens can make related to sexual activity?
Answer: You could just say no.
Thinking Critically: Analyze Influences
Think about all of the factors that influence a person’s sexual behaviors and decisions. What factors have a positive influence? Give 2 examples.
Joy and non stress
What factors have a negative influence? Give 2 examples.
Stress and anger
What strategies could someone use to avoid the negative factors and increase the positive?
Hang out with different people that are positive.
Organs of the reproductive system
Female Reproductive system - body system consisting of organs that produce organs that produce hormones and eggs, enable sexual intercoursem and nurture a baby; includes that ovaries, fallopian tubes, uterus, vagina, cervix, labia, clitoris, and breasts
Egg - female sex cell that contains half of the chromosomes; stored in the ovaries; also called ova
Ovaries - two small, almond-shaped organs in the lower abdomen that contain thousands of immature eggs
Fallopian tubes - tube that leads from each ovary to each side of the uterus
Uterus - hollow, muscular organ that houses the developing fetus until birth
Cervix - narrow passage that connects the uterus to the vagina
Vagina - tube-like structure lined with a moist membrane that serves as the birth canal
Labia - protects the vaginal opening
Clitoris - mass of erectile tissue that swells and enlarges during sexual arousal
Breasts - contains mammary glands, which produce milk after childbirth
Ovulation - release of a mature egg from one of the ovarian follicles
Menstruation - shedding of the endometrial lining of the uterus; blood and some tissues pass through the vagina
What is the “approximate” menstruation calendar?
Days 1-8 → menstrual flow
Days 9-13 → follicular
Day 14 →ovulation
Days 15-28 → luteal
If the egg is not fertilized- progesterone secretion stops, and less estrogen is produced
What are the causes of changes to the menstrual cycle unrelated to pregnancy?
Stress:
Illness:
Weight, Diet, and/or exercise -
Hormone levels-
Travel
Diseases and disorders
Menstrual disorders - changes in menstrual periods can be normal, some people experience menstrual periods.
Premenstrual syndrome - starts one to two weeks before menstruation. It stops when menstruation stops when menstruation begins
Endometriosis - endometrial tissue grows outside the uterus. The cause is unknown. Even outside its normal location, endometrial tissue responds to the menstrual cycle by growing and shedding.
Pelvic inflammatory disease - a preventable condition often caused by sexually transmitted infections.
Cervical cancer - Cancer of the cervix, progresses slowly and can be treated with early detection.
Uterine Cancer -Cancer of the endometrium is the most co,,on cancer of the female reproductive organs
Fibroids - noncancerous tumors of the uterus
Ovarian cancer - allows it to spread before symptoms begin and is difficult to detect early
Ovarian cysts - noncancerous tumors on the ovaries
Breast Cancer - tumors of the breast may be cancerous or noncancerous
Caring for the Female reproductive system
Why is maintaining hygiene important?
TSS - Not changing a tampon or menstrual cup often enough
Exams - ways to detect breast cancer
M9.1– Male Reproductive System
Vocabulary:
Male reproductive system- body system consisting of organs that produce hormones and sperm and enable sexual intercourse; includes the testes, penis, seminal, vesicles, prostante, and vas deferens
Sperm – male sex cells made up of a flagellum and nucleus; contain half of the person’s chromosomes
Testes – organs suspended in the scrotum that produce sperm and testosterone.
-Testosterone: hormone
Scrotum- protective layer of skin around the testicles
Epididymis- a coiled tube around the outer part of each testicle
Vas deferens- tube that carries sperm from the epididymis to the penis
Prostate and Seminal vesicles – organ that secretes fluid that mixes with sperm to create semen
Semen – mixture of fluid and sperm released during ejaculation
Urethra- secretions from the seminal vesicles and prostate mix with the sperm, forming semen.
Penis – organ of the male reproductive system used in sexual activity; also part of the urinary system
Erection – lengthening and hardening of the penis due to sexual stimulation; caused by blood flowing into the erectile tissue of the penis
Ejaculation - series of muscular contractions that forcefully eject semen out of the urethral opening of the penis
Diseases and disorders of the Male Reproductive System
Prostatitis- inflammation or infection of the prostate
Epididymitis- an inflammation of the epididymis
Orchitis- an inflammation of the testes
Cryptorchidism- the testes do not descend from the abdominal cavity into the scrotum
Testicular Cancer- a cancer in one or both testes
Prostate Cancer- is cancer in the prostate
What is the most important risk factor for prostate cancer?
Age of 65 years or older
Caring for the Male Reproductive System
All people can reduce risk for STIs by abstaining from sexual activity. True or False
What are the steps to maintain the health of the male reproductive system?
Practice Hygiene: genitals and groin area should be regularly cleaned. A fungal infection called jock itch a form of ringwork can develop
Self Exams: can early detection of testicular cancer and hernia
Visit the Dr. : important to visit the doctor regularly to ensure the health of the male reproductive system
Stress: body’s physical and psychological reactions to situations people perceive as threats
Stressor: factors that lead to stress
Eustress: positive stress that encourages growth and motivation
Distress: stress that causes negative feelings and harmful health effects
Trauma: extreme stress due to deeply disturbing events
Toxic stress: stress caused by repeated, long-lasting exposure to severe stressors, such as neglect and abuse, violence, or loss of a loved one
Examples:
Fight or flight response: physiological stress reaction in which the body prepares its resources to fight off or escape from a perceived threat; also called the stress response
Stress-related disorder: mental illness that develops from stressful events; examples include acute stress disorder and post-traumatic stress disorder (PTSD)
PTSD: stress-related disorder characterized by flashbacks, feelings of numbness, and difficulty sleeping after an extremely stressful event
Burnout: state of emotional, physical, and mental exhaustion
The body’s response to stress has 3 stages
Alarm stage: Your body prepares all its resources to fight off or escape from a perceived threat. Heart rate, blood flow, and breathing increase to give more blood and oxygen to your muscles, brain, and organs. The pupils of your eyes widen to improve vision. Processes unrelated to fighting off the threat, such as digestion and reproduction, stop or slow down.
Resistance stage: Your body uses energy to maintain its stress response. Heart rate and breathing remain fast, which helps deliver oxygen and energy quickly to your body.
Exhaustion stage: If the threat persists, the body may maintain its stress response for a long time. Over time, this will use up the body’s resources and lead to exhaustion.
Physical Effects of stress
Nervous system: The nervous system includes the brain, spinal cord, and nerves that trade information between the brain and rest of the body. In the face of a threat, the nervous system processes the situation and triggers other body systems to act. If stress continues, the nervous system continues to trigger other body systems, wearing down the body. Stress can cause changes in the brain that lead to forgetfulness. Hormones released during stress disrupt the hippocampus, which is involved in memory. This reduces a person’s ability to make new memories or recall old memories.
Endocrine system: The endocrine system is a set of glands that release chemicals called hormones into the blood. During stress, endocrine glands release epinephrine, norepinephrine, and cortisol, which are stress hormones. These hormones trigger changes that help the body respond quickly to a threat. High levels of cortisol give the body more energy. This can have negative health effects if the body does not return to its resting state. People who have long-term stress have a greater risk of developing type 2 diabetes mellitus, immune disorders, obesity, and depression.
Cardiovascular system: Your heart and blood vessels make up the cardiovascular system. The fight-or-flight response increases cardiovascular activity, including a faster heart rate and higher blood pressure. If stress continues, this can have negative effects. When blood pressure stays high, fatty deposits and glucose (sugar) build up on blood vessel walls over time. This narrows blood vessels, and the heart must work harder. This chronic wear and tear can cause damage and increase risk for heart attack, stroke, and other cardiovascular diseases.
Immune system: The immune system is the organs, tissues, and cells that defend against infection. During stress, your body focuses on handling a specific threat. As a result, the immune system receives fewer resources. This is why people sometimes get sick when they are stressed. People who have stress over long periods of time have fewer disease-fighting cells in their bodies.
Digestive system: Organs that take in food, pass nutrients into the blood, and get waste out of the body make up the digestive system. During stress, changes increase acid in the stomach, leading to indigestion. This is why stress often leads to nausea, diarrhea, or constipation. Stress can also decrease the flow of blood and oxygen to the stomach, causing cramping and inflammation.
List examples of cognitive effects of stress:
People facing a stressful event often have trouble concentrating or focusing. They are distracted by thoughts about the event (Figure 3.1.5). This can lead to difficulty paying attention and learning. For example, have you ever misread a question on a test and gotten the answer wrong because you were stressed and could not focus?
List examples of emotional effects of stress: People facing stressful events often experience negative feelings. These can include nervousness, fear, anxiety, helplessness, frustration, irritability, hostility, and anger.
Emotional reactions to stress are normal - Yes or no (circle one)
How can you reduce these emotions?
Managing stree
List examples of behavioral effects of stress:
difficulty falling or staying asleep, cry easily, do not feel hungry, or lose interest in activities when they feel stressed.
3.2 Coping Strategies for Stress and Other Events
Use the following questions to identify your stressors.
IDENTIFY: Make a list of at least 5 stressors YOU are experiencing or have experienced:
Worried about test scores
Not enough time to get everything done in the day
Worried about an ongoing argument with friends
Up going tests/ auditions
Someone breaking into my house while i’m home alone
REDUCE: Although you cannot remove stress altogether, you can take steps to reduce the stress in your life. Using the coping strategies on pg. 152-159, list 5 ways YOU can manage stress. List the strategy, AND how you will apply it.
Manage time
Positive Self-Talk
Use humor as distraction
Express my feelings
Use Relaxation Techniques
Describe ways to handle stressful situations (pg. 156-158)
Deep breathing
Visualization
Progressive muscle relaxation
Body Scan
Focused attention
When would it be necessary to see professional help?
People facing severe stress may have trouble falling asleep, concentrating on schoolwork, or enjoying time with friends. They may lose their desire to eat and lose a lot of weight.
3.3 What are Mental Illnesses
Define the following
Mental illness- health condition in which negative or unhelpful feelings or thoughts become so severe they interfere with daily life
Anxiety disorder-mental illness in which feelings of worry and dread interfere with daily life
Examples of anxiety disorders:
Generalized anxiety disorder-People with GAD feel extreme and constant anxiety.
Social anxiety disorder: People with social anxiety disorder feel very anxious about social situations.
Phobias-is a strong, unrealistic fear of an object or situation.
Panic disorder: People with panic disorder have panic attacks, or episodes of intense fear.
ADHD-difficulty focusing or sitting still
boredom with tasks and activities
difficulty organizing and completing a task
forgetfulness and losing items
difficulty listening to and following instructions
nonstop talking or constant motion
difficulty waiting
making inappropriate comments without considering the impact on others
OCD - have repeated and uncontrollable thoughts, feelings, and behaviors. These thoughts are called obsessions. Obsessions cause severe anxiety. They also make daily functioning difficult.
Major depressive disorder - mood disorder characterized by feelings of intense sadness, worthlessness, and hopelessness
Bipolar disorder - mood disorder characterized by extreme highs (mania) and lows (depression)
Personality disorder - mental illnesses characterized by consistent patterns of inappropriate behavior
Schizophrenia - mental illnesses characterized by irregular thoughts, delusions, and hallucinations
3.4 Disordered eating and eating disorders
Define the following
Disordered eating - range of irregular eating behaviors; may or may not lead to diagnosis of a specific eating disorder
Orthorexia - disordered eating pattern characterized by an obsession with healthy eating; leads to negative consequences
Eating disorder - mental illness characterized by abnormal eating or disturbances in eating habits
Purging - attempts to rid the body of food
Anorexia nervosa - Severely restricted eating behaviors, intense body dissatisfaction, and low body weight; atypical anorexia
Binge eating disorder - Repeated episodes of bingeing (consuming large amounts of food quickly and feeling out of control)
Bulimia nervosa - Repeated episodes of bingeing and purging (vomiting or using other methods to rid the body of food consumed)
What are the warning signs of an eating disorder?
True of False Eating disorders are a type of mental illness.
3.5 Getting help for mental Illnesses
What are the warning signs you may need to seek help from a professional for a mental illness?
Changes in weight
Digestive conditions, such as constipation or acid reflux disorder
Lack of menstruation in females
Difficulty concentrating
Dizziness, fainting, and weakness
Feeling cold all the time
Sleep issues
Dental issues, such as cavities or tooth sensitivity
Yellow or dry skin, lanugo, discolored hands and feet, brittle nails, dry hair
Cuts or calluses on top of finger joints
Impaired immune function and healing
Mental and emotional
Fixation on appearance, weight, and food
Discomfort eating around others
Lack of interest in previously enjoyed activities
Extreme concern about appearance
Extreme mood swings
Behavioral
Refusing to eat certain foods
Not eating or eating very small amounts
Frequent dieting
Withdrawal from friends and family
Frequently checking appearance in the mirror
What are the types of treatment?
Therapy
Intensive outpatient
Partial hospitalization program
Using pg. 186, list the ways you can help someone with a mental illness.
Remeber that you can’t cure a mental illness any more than you can cure someones broken leg or high blodd pressure
Remember that it is not your faukt this person has a mental illness
Ry to separate your feelings about the mental illness and its symptomes from the feelinsg you have towards the person
Remeber its is often difficul for a person to accept having a mental illness
Recongnize that other people may not understand ot accept the persons mental illness
Understand that t7he perosns symptoms may change over time
Make sure to take care of your own needs do not negluct your health
Talk to a therapist or join a support group for people whose friends or family members have a mental illness
3.6 Preventing suicide and coping with grief
True or False In the US, suicide is the leading cause of death for people ages 10-14 and the third leading cause of death for people ages 15-24.
True or False The most common reason people attempt suicide is severe depression.
True or False People who abuse drugs or alcojol are 6 times more likely to attempt suicide.
What are the warning sides of someone who may be contemplating suicide
isolation or withdrawal from friends and family
isolation or withdrawal from regular activities and responsibilities
feeling trapped, in unbearable pain, or like a burden
increased substance use
looking for a way to attempt suicide
increased anxiety, anger, or rage
extreme mood swings or changes in personality
expressing hopelessness
sleeping or eating too little or too much
talking or posting about wanting to die
making plans for suicide
giving away valued possessions or saying goodbye
True or False If you or someone you know is having these symptoms, you should get help right away.
What are some self management strategies for grief and loss?
Ask Ask directly if your friend has been thinking about suicide. You might say, “You’ve been talking a lot about wanting to be dead. Have you been thinking about trying to kill yourself?” Sometimes, people worry asking will give the person the idea to attempt suicide. Asking is unlikely to give the person the idea. Most people who are considering suicide are willing to discuss it.
Listen: Listen to your friend’s response. Do not judge. Do not lecture them or debate whether suicide is right or wrong. Reassure your friend that you care about them and want to help.l
Keep your friend safe: If your friend is considering suicide, do not leave them alone. If you are physically with your friend, stay with them. If you are talking with your friend online, keep the conversation going. This will give your friend the time and support to rethink the situation. It will also give them time to get help.
Tell: Tell a parent, guardian, or other trusted adult what your friend is saying or sharing online. Even if the person makes you promise not to tell anyone, you still need to get them help. You could say, “Let’s go talk to your dad” or “I’m going to tell the social worker, okay?”
Explain the 5 stages of grief
Denial - People may ignore the facts and try to carry on as though nothing has changed. Not all people experience denial, but those who do are protecting themselves from emotional pain.
Anger - Some people become angry with the person who died. Although this stage is temporary, it may last a long time, and a person’s anger may push family and friends away.
Bargaining - People often feel out of control and helpless in the face of death. Some people may try to bargain to feel they have some control.
Depression - Deep sadness comes with the reality of the loss. This depression is normal and can last a long time and come and go in waves.
Acceptance - As with other stages, not all people experience this stage. When they do, they accept the loss as real and begin to move on knowing life continues.
Relationships -
Why are relationships important?
Positive social health
Meet basic needs, physical health
Feel connected with and loved by other people
Social support
Give you a chance to learn about yourself
Communication and conflict resolution
What is a healthy relationship?
Honesty -
In an honest relationship both people feel comfortable sharing their likes, dislikes, goals, values, priorities, and thoughts.
Respect
Trust - belief in another person's reliability and good intentions
Comfortable sharing thoughts, feelings and ideas without the fear of being hurt
No fear of being mocked or insulted
Friends don’t gossip
Trust is hard to earn back once it’s broken
Mutual respect -
EVERYONE has worth
Recognizing each person has different experiences, opinions, and values.
Care, commitment, support
Show care and commitment
Work to make the relationship better
Working through conflicts
Support strengthens relationships
Support during both good and bad times
Emotional control
If you cannot control your emotions, you can hurt the other person
Calmly share feelings, this may mean taking some time to respond
Understanding
Acknowledge and relate to the feelings and thoughts of another person
Not a big deal
Safety
Each person should feel safe
no one should ever make you feel unsafe
Respect boundaries -
Clearly communicating your limits and asking about other people’s limits
Interpersonal skills
Signs of an unhealthy relationship
Behaviors
Angry outbursts
Constant fighting
Mocking, making fun of, or criticizing
Extreme jealously
Telling the other person to stay away from friends or family discouraging activities with others
Threats of violence or any acts of violence
Pressuring the other person into activities that make the person uncomfortable
Showing more or less interest in maintaining the relationship than the other person
Constantly excusing the other person’s behaviors
Not respecting boundaries
Encouraging risky or unhealthy behaviors
Responses
Feeling unsafe or pressured
Feeling used, ignored, or unappreciated
Feeling angry, sad, or anxious about the relationship
Feeling one can never say anything right
Feeling isolated from friends and family
Feeling overwhelmed or smothered
Conflict is a normal part of everyday life, even for healthy relationships. True or false.
What causes conflicts to occur?
Different priorities: People may prioritize events, situations, and preferences differently. Maybe it is important to you that you see your friend every week, but it is just as important to your friend to attend soccer practice.
Different values: Your values are what is important to you. Family, culture, personal views, and experiences influence your values. Maybe your teacher values hard work and is strict with a classmate, but you value your classmate’s feelings and disagree with your teacher’s approach.
Different goals: People’s goals can sometimes cause conflict. A goal of your family is to keep you safe, which might clash with your goal to be more independent.
Different needs: People have different needs at different times. Maybe you need some time to wind down after school, but your friend needs to vent.
Misunderstandings: Are failures in communication that lead to conflict. Maybe when you complain about your weekend, your friend thinks you are complaining about your time together. If your friend does not clarify your message, this could lead to hurt feelings and conflict.
How do you know the difference between health and unhealthy conflict?
Conflict resolution skills-trategies for working through a disagreement or argument in positive, productive ways
Negotiation-process of working together to resolve conflict and find acceptable solutions; involves identifying the cause, asking for solutions from both parties, agreeing on and carrying out a solution, and evaluating the solution and renegotiating, if necessary
Compromise-agreement in which two sides come together and each side gives in a little
Mediation-strategy for resolving difficult conflicts through a neutral third party
What are the steps to effectively resolve a conflict?
Ask for solutions from Both Parties
Agree on a solution
Identify solutions both parties can support
Carry out the solution
Evaluate the solution and renegotiate if necessary.
Physical Activity - any action in which the body uses energy
Exercise - only one type of physical activity. It is planned, structured, and intends to increase physical fitness.
What are the benefits of physical activity?
Lower risk of diseases and maintain healthy weight
Stronger bones and muscles
Higher-quality sleep
IMproved mental,emotional, and social health
Better academic performance
Physical fitness - he body’s ability to respond to the physical demands placed on it
What are the components of health related fitness?
Cardiorespiratory Fitness -
Endurance -
Muscle Strength -
Flexibility -
Body composition-
What are the components of skill related fitness?
Speed
Agility
Balance
Power
Coordination
Reaction time
Sedentary behaviors - spending a large amount of your waking hours sitting, reclining, or lying down while using very little physical energy.
HHS recommends children and teens get 60 minutes of physical activity every day.
What should that 60 (min)_ include?
Moderate or vigorous activity aerobic activities
Include muscle strengthening at least 3 days a week
Include bone strengthening activities at least 3 days per week
Choosing and Preparing Nutritious Foods
What impacts our food preferences:
Genetics
Age
Feelings and thoughts
Cultural background
Social environments
Availability of food
What are the different parts of a food Nutrition label?
Label required by the FDA to be on all packaged foods
Serving size and number of servings in a package
Calories per serving
Amounts of different nutrients per serving
Percent of Daily Values for the different nutrients provided in a serving
Must also list the ingredients and food additives in the food
Daily Value Percentage: how much a nutrient in a single serving contributes to your total daily diet.
High: 20%
Low:5%
Food additives: substances added to food to maintain or improve its safety, freshness, taste, texture, or appearance.
What are some claims that food labels make:
To use “low-fat”
To claim to be “heart-healthy” to reduce the risk of heart disease
To claim to be “organic”
Most genetically modified ingredients must be labeled as bioengineered
Preparing Nutritious and Safe Foods
Make a large portion of a mean and then freeze leftover portions
Make meals or snack ahead of time and take them with you on the go
Make foods at home so you are aware of what ingredients you are eating and can more easily manage portion sizes
Food preparation Benefits
Saves Money
Supports Weight Management
Saves Time & Reduces Stress
Foodborne Illness: (aka food poisoning)
Foodborne infection: caused by pathogens, disease-causing microorganisms
Foodborne intoxication: Caused by toxins, may come from chemicals, heavy metals, or other substances
Preventing Foodborne Illnesses
Wash counters, tables, dishes, and eat utensils with hot, soapy water.
Refrigerate and freeze perishable food and leftovers promptly. Throw away any food held at room temperature for more than two hours.
Keep hot foods hot—above 140°F—and cold foods cold—below 40°F.
Cook foods to the appropriate temperature.
Wash your hands with hot, soapy water for at least 20 seconds before cooking and eating and after handling uncooked meat and poultry.
Thaw foods in a refrigerator or microwave.
Wash fruits and vegetables before preparing them.
Wash cooking equipment, utensils, and surfaces after each use
Dietary Guidelines for Americans - MyPlate
MyPlate attempts to help people with portion control.
What five food groups does MyPlate recognize?
1) Fruits Recommendation: 2 cups
2) Vegetables Recommendation: 2.5 cups
3) Grains Recommendation: 6 oz.
4) Protein Foods Recommendation: 5.5 ounces
5) Dairy Recommendation: 3 cups
Calorie - units of energy in food
What impacts how many calories a person might need?
Girls need less than boys, BUT need more calories from sources high in iron and calcium
Being over/under weight can impact how many calories you need
When you are more physically active, you need more calories to keep up with energy demands
Calories Burned > Calories Eaten → Weight loss
Calories Burned < Calories Eaten → Weight gain
Calories Burned = Calories Eaten → Weight stays
Nutrient-Dense Foods - Foods that provide vitamins, minerals, and other substances that either contribute to adequate nutrition intake or have positive health effects
Contain little or no…
Added Sugars - sugars that do not occur naturally in foods
Empty Calories - Units of energy that supply few or no nutrients to the body
What are four tips for choosing nutrient-dense foods?
Eat more fruits and vegetables
Eat whole grains more than refined grains
Choose whole fruits/vegetables more often than juices or sauces
Avoiding adding empathy calories
What are five tips for following a healthy eating pattern?
Use a calorie-balance
Choose nutrient-dense foods
Limit added sugars and empty calories
Eat breakfast every day
Starts your Metabolism -how our body breaks down the food we eat for energy
Don’t follow fad diets-diets that are restrictive (no carbs), expensive, high in supplements, use the words "miracle," “secret” or “fast” don't encourage physical activity
Examples) Appetite suppressants, diets pills, diuretics
Individual needs can impact our food choices.
Food intolerance -condition in which a person’s body cannot properly digest particular types of food
Food allergy -condition in which the body’s immune system reacts to a food as if the food is harmful; sudden symptoms
Vegetarian/Vegan Diets -consume plant-based protein sources
Malnutrition -When you do not get the right amounts of nutrients - can lead to under or overnutrition
Undernutrition - Not taking in enough nutrients
Overnutrition - Eating too many calories that are high in added sugars, saturated fats, sodium, or refined grains - Linked to chronic health conditions
Who is the best person to answer questions about YOUR specific needs?
Your doctor
Nutrition
List AND DEFINE the six general types of nutrients?
MACRONUTRIENTS:
Carbohydrates:the body’s major source of energy
Proteins:Nutrients used to build and maintain body’s cells and tissues
Fats:Nutrients that are a valuable source of energy for the skin and brain
MICRONUTRIENTS:
Vitamins:needed for normal growth and development (help the body release the energy in proteins, fats, and carbohydrates
Minerals:Elements absorbed by plants from solid and water (needed by the body to grow and develop normally
Water: Necessary for most body functions (not consuming enough can result in dehydration
Carbohydrates
What is the simple carbohydrate that is the body’s preferred source of energy that powers the brain and central nervous system?
Glucose-the body’s preferred source of energy that powers your brain and control nervous system
Compare fructose, lactose, and sucrose. Which do you think is the healthiest choice? Why do you think so?
Fructose-found in fruits
Lactose-Found in dairy products
Sucrose-Common in processed foods and sweetened beverages
I think that the healthiest source is found in fructose because fruits are the healthiest out os dairy products & processed foods and sweetened beverages
Complex Carbohydrates
What is the complex carbohydrate that cannot be broken down by the body?
Dietary Fiber
Provide examples of simple and complex carbohydrates.
Simple-Glucose(the body’s preferred source of energy that powers your brain and central nervous system) Fructose(found in fruits) Lactose(found in dairy products) Sucrose(Common processed foods and sweetened beverages)
Complex-Starches(broken down during digestion into glucose, found in grain products,beans,and some vegetables,like potatoes,peas,and corn)Dietary fiber(can’t be completely broken down by the body,does not provide energy, but has many health benefits like lowering cholesterol, adding bulk feces, and balancing glucose levels)
Proteins
What are the main functions of proteins in the body?
It builds and maintains body’s cells and tissues
Complete and Incomplete Proteins
What is the type of protein that can be found in plant-based foods and can be combined to provide all nine essential amino acids?
Incomplete proteins
Fats
What do fats help absorb and transport in the body?
Vitamins and other nutrients
List and define the types of fats.
Saturated fats
Found mostly in animal-based foods such as meats
Diets high in this type related to long-term health conditions
Unsaturated fats
Found in plant-based foods and are liquid at room temperature
Trans fats
Fat created through hydrogenation found in processed foods
Not generally recognized as safe
Which is the type of fat found mainly in processed foods that is generally not recognized as safe?
Trans fast
Vitamins
What is a vitamin?
Give an example of a function of vitamins in the body.
Blood clotting,Immune system function, and healthy skin
Types of Vitamins
What is the type of vitamin that can dissolve in the body’s fats and can be stored for later use?
Fat-soluble vitamins
Why could it be dangerous for someone to take large amounts of certain vitamins?
It can create a lot of extra fat in the body
Minerals
What is a mineral?
Elements absorbed by plants from soil and water
What is the type of mineral in which your body needs more than 100 milligrams per day? What about less than 100 mg/day?
Major minerals-100 milligrams per day
Trace minerals-less than 100 milligrams per day
Water
What is one of the purposes of water in the body?
Maintains body temperature, cushions and lubricates joints, and protects the spinal cord and other sensitive tissues. Moves oxygen, nutrients, waste, and other materials throughout the body
Can someone “overdose” on water? (not found in text)
Yes
2.1 Mental and Emotional health and well-being
Define the following:
Mental health: How you observe and interpret information
Emotional health: How you express yourself, your thoughts, and your feelings
mental health conditions:patterns of thinking and feeling that decrease mental and emotional health
mental distress: short-term mental and emotional state in which negative thoughts and feelings impair relationships, daily tasks, and enjoyment of life.
genetic predisposition:Ability to see the good in all situations
Self-actualization: All needs have been fulfilled to some degree
Maslow’s hierarchy of human needs: model of understanding human needs, in which basic needs are met before higher level needs
cognitive distortions: Negative and self-defeating thoughts, can create anxiety
What are the common traits of people with positive mental and emotional health and examples of each?
Zest for life - enjoy living, can laugh and have fun, strive to live to the fullest, see the positive
Responsibility - Plan ahead and think before they act, do what they say they will, accept the consequences of their decisions
Sense of balance- enjoy spending time with others, also feel comfortable spending time alone
Emotional control- understanding their emotions, can express their emotions,share what they are thinking and feeling with others
Trustworthiness - are honest and fair when interacting with other people, do not lie, cheat, steal, or take advantage of others, are loyal to their friends and family members
Respect - are tolerant and accepting of others beliefs and values, are courteous and consider other peoples’ feelings, listen carefully with an open mind when people talk, manage conflicts in constructive ways
Compassion and kindness- help people who are in need, thank people who help them
Good citizenship - are involved in school and community activities, work with others to improve the community, stay informed about relevant issues, obey laws and rules and respect authority
Healthy relationships- have healthy, close relationships, use positive communication and conflict-resolution skills, cope better with stress and difficult life events
People with positive mental and emotional health are:
better able to work productively
feel successful and content
Able to cope with minor and major stressors
Able to work through challenging situations
help people make meaningful contributions
Experience and pursue in every area of life
Having positive mental and emotional health means feeling good ALL of the time. True or False
What are the 4 stages in the Mental Health Continuum? Describe each.
Healthy-Some mood fluctuations, typical energy level,ect.
Reacting-Sadness,overwhelmed,low energy,sleep difficulties,ect.
Injured-Feeling of pervasive sadness, hopelessness, or worthiness, etc.
Ill-Panic attacks and excessive anxiety, aggressive, angry behavior,etc.
What are some ways to increase happiness? List and define.
Set and work towards goal-reaching goals feels good, builds self confidence, and increases self esteem,etc.
Keep close relationships-close and supportive relationships are essential to a healthy life,etc.
Give to other people-giving to others increase happiness, improve health, and may even extend lives
Have healthy behaviors-get enough physical activity,eat nutritious foods.
Prioritizing experiences-spreading money on belonging leads to very brief happiness.
What are the internal and external factors affecting mental health?
Genetics
Upbringing and Experiences
Environment and Relationships
Social Media and Technology
Mindset
Meaning
List and describe Maslow’s Hierarchy of needs (1 is the top, 5 is the bottom)
Self-Actualization-all needs have been fulfilled to some degree
Esteem-Need to be liked and respected
Love and Acceptance-Need for support, assurance, praise, acceptance
Security-Need to feel safe in surroundings
Physical Needs-Need for air, water, clothing, shelter
What are the ways to assess mental and emotional well-being according to the text?
Identify events that trigger certain feelings. Are your feelings mostly positive or negative? Are they encouraging or defeating? If you notice that you spend a lot of time criticizing yourself, you can try to pay attention to what is going well.
After assessing your mental/emotional well-being, you should seek help if:
Get really mad about small conflicts or constantly argue with friends and family
Have difficulty spending time with people and avoid people, in person and online
Notice unexplained changes in your weight or appetite
Are unable to relax or have a racing mind or heart, headaches, upset stomach, constant tension, or a persistent feeling of anxiety or dread
Have trouble completing daily task because of negative feelings or feeling of numbness
Are using a substance like tobacco, alcohol, or drugs, to avoid or deal with negative feelings
THink about or have already physically hurt yourself or others
Think a lot of about escaping your current situation or believe others would be better off without you
Why is it important to seek help right away?
So it doesn't worsen
2.3 Building your self esteem
Define the terms
Self-image: Mental picture of one’s abilities, appearance, and personality based on experiences and interactions with others
Self-esteem: Confidence is one’s own worth the abilities; how one feels about one’s self
affirmations:statements that acknowledge a person’s value and strengths
perfectionism:personal standard or attitude that rejects anything less than ideal performance
self-care:Prioritizing YOU from time to time is responsible, not selfish.
People who have realistic views of themselves have healthy self-esteem. True or False
If you have healthy self-esteem, you generally feel good about yourself. True or False
List characteristics of each
Healthy self-esteem:
Generally like themselves
Feel secure and worthy of love and respect
Feel proud of accomplishments and recognize weaknesses
Accept correction from others
Are not worried about acting in certain ways to make other people like them (“People Pleasers”)
Come to view negative events as learning experiences
Ask others for help, if needed
Trust their choices and follow their values
Attempt new activities and embrace challenges
Take responsibility for actions and mistakes
Cope well with frustration and use healthy stress-management techniques
Are confident in their identity and accepting of others
Live in the present and plan for the future
Low self-esteem:
Generally dislike themselves
Feel insecure and unworthy of love and respect
Criticize their abilities and skills
Are extremely sensitive to criticism
Act in certain ways to show others they are worthy of love
Continue to view negative events as failures
Are afraid to ask others for help
Make decisions to avoid rejection
Avoid new activities for fear of failure
Blame others for mistakes and problems
Avoid painful feelings, sometimes using addictive behaviors (ie: drugs and alcohol)
Change depending on who is around them and feel threatened by differences
Regret the past and worry about the future
How can you improve self-esteem?
Avoid comparisons
Celebrate your successes
Avoid perfectionism
Care for yourself
2.4 Improving your Body image
Define the terms
body image:Your thoughts and feelings about how you look
body neutrality:focus on what the body CAN do, rather than how it looks.
body positivity:appreciation of body-type diversity; valuing your body and understanding it will change BUT ALSO promoting healthy bodies
muscle dysmorphia:disorder characterized by extreme concern with becoming more muscular
weight stigma: flawed belief that having a thinner body or lower weight is always better
What are factors that affect body image?
Family
Media
Friends
Society
How can you improve body image?
View media critically
Value your whole self
Appreciate diversity
Avoid negative influences
Check YOUR self-talk
Advocate for positive body image
2.6 Establishing a positive mindset
attitude
diversity
gratitude
mindfulness
Mindset-person’s thought pattern,attitude, and mood
outlook
self-respect
self-talk
Everyone has setbacks and disappointments. True or False
What are some attributes of a person with a positive mindset?
See situations positively
Believe they will eventually get better
They change and grow as they face different life experiences
Have good coping strategies
Face and respond to challenges
They sit down and make a plan for staying on task and getting everything done
THey take time to cool off, then reach out to try to work out the issue
Good no matter the situation
Especially when they have no control over a situation they have a good outlook
What are some attributes of a person with a negative mindset?
See negative outcomes
Feel fear or dread about the future
Bad events happen, they feel stuck
Believe that they will never feel better
Give up in a difficult situation
Ignore challenges and simply hope they will go away
Whne bad events happen they focus on negative thoughts
How can you pursue a positive mindset?
Have a positive attitude
Be mindful
Practice Gratitude
Modify your outlook
Watch your self-talk
Respect yourself
Respect others
Spend time with positive people
2.7 Developing empathy and resilience
cognitive empathy ability to see the world from another person’s perspective
emotional empathy ability to experience the emotions another person is feeling
empathy ability to understand and share the feelings of another person
resilience ability to recover from traumatic and stressful events
self-compassion attitude of kindness and understanding toward one’s self, even when facing setbacks and disappointments
What are some strategies to increase empathy?
Pay Attention
Listen Well
Value Diversity
What are some strategies to build resilience?
Maintain relationships
Embrace Change
Have Self-Compassion
Take Responsibility
2.2 Embracing your Identity
2.5 Expressing your Emotions
What are the skills for developing emotional intelligence?
Understand emotions and how those emotions impact others
Control feelings and impulses and act with thought and integrity
Willing to work on challenging tasks and are highly productive
There are no wrong emotions. Even uncomfortable emotions serve a purpose
Work well with others
Build and maintain relationships with others
Resolve conflicts in constructive ways