9th Grade Exam Review Notes

First Aid

Chain of Survival:
- Early access to help
- Early CPR
- Early defibrillation
- Early advanced care
Heimlich Maneuver: Used when a victim is unable to breathe or talk due to choking.
- Stand behind the victim.
- Give abdominal thrusts.
- Make a fist with one hand, wrap the other arm around, and grab the fisted hand.
- Place just above the navel and give 5-10 “J” shape abdominal thrusts.
Diabetic Emergency: A sudden illness resulting from too much or too little sugar in a person’s blood.
Common Signal of Sudden Illness:
- Change in level of consciousness
- Loss of vision
- Blurred vision
- Signals of shock
Shock: Results from the body not getting enough heat and circulation not reaching all parts of the body.
- Symptoms: Pale or ashen, cool, moist skin, nausea, and vomiting.
- Treatment: Lie the victim down and maintain body temperature by covering them with blankets.
SAMPLE: Used to gather information from a conscious victim to identify the problem.
- Signs and Symptoms
- Allergies
- Medications
- Past Medical History
- Last oral intake
- Events leading up to the illness or injury
DOTS: Reminds us what to look for when assessing an injury.
- Deformity
- Open Wound
- Tenderness
- Swelling
RICE: Steps to take when someone has an injury.
- REST
- ICE
- COMPRESSION
- ELEVATION
Nosebleed Treatment:
- Have the victim pinch their nose and lean slightly forward.
Signs of a Stroke:
- Difficulty speaking
- One side of the face and body appear paralyzed
- Pale appearance
Signs of a Heart Attack or Cardiac Arrest:
- Chest pain or discomfort
- Rapid or irregular heartbeat
- Wheezing
- Fainting
- Lightheadedness or dizziness
- Breathlessness
- Unconsciousness
- Unresponsive
- Not breathing
Care for Possible Head, Neck, or Spinal Injury:
- Stabilize the head and neck against movement.
- Support the head in the position found as soon as possible.

CPR and AED

Steps to CPR:
- R - Responsiveness: Tapping the victim’s shoulder and shouting, “Are you okay?”
- A - Activate EMS: Call 911 or have a bystander call 911.
- B - Breathing: Look, listen, and feel for breathing for 5-10 seconds.
- C - Compressions: Give cycles of 30 compressions, pressing the chest straight down 2 inches.
- A - Airway: Head tilt chin lift to open airway.
- B - Breathe: Give 2 breaths and see the chest rise and fall.
- This sequence helps remember what to do and can be modified for compression-only CPR by omitting the breathing.
CPR Stands For: Cardiopulmonary Resuscitation
Hand Placement for CPR: On the center of the breastbone, just above the notch where the ribs meet the breastbone.
Clearing the Airway During CPR: Lift the chin up and tilt the head back.
AED Stands For: Automated External Defibrillator
How a Defibrillator Works: Delivers an electrical shock to the heart to clear excessive activity and allow the heart to regain its normal rhythm.
Brain Death After Heart Stops: Occurs in 6-10 minutes.
Compression Only CPR: CPR involving only compressions at a rate of 120 compressions a minute (example: Bee Gees, Staying Alive).
Effectiveness of Compression Only CPR: Yes, it helps circulate blood containing oxygen to vital organs until advanced medical personnel arrive.
Steps to Using an AED:
1. Turn on the AED and follow verbal instructions.
2. Remove the victim's clothes from the chest.
3. Apply pads as shown in the pictures.
4. Do not touch the victim while the AED is analyzing the heart rhythm.
5. If a shock is advised, say “clear” and press the shock button.
6. Begin CPR.
7. After 5 rounds of CPR, the AED will reanalyze the heart rhythm.
8. Continue following verbal prompts until EMS takes over.

Physical Education

Intensity Levels:
- Levels 1-5 are defined, along with the % heart rate, and activity examples are given
- Level 1: Showering, making lunch, Gaming/ School/ Eating
- Level 2: Walking my dog, Vacuuming
- Level 3: Lap swimming
- Level 4: basketball game/Lap swimming
- Level 5: Sprinting 100 yards/ maxing out 30 minute run/jog
5 Components of Fitness:
- Body Composition: The combination of fat-free mass and fat mass.
- Cardiorespiratory Endurance: The ability of the heart, blood, blood vessels, and lungs to supply enough oxygen and necessary fuel to the muscles during long periods of physical activity.
- Flexibility: The muscles' ability to move a joint through a full range of motion.
- Muscular Endurance: The ability of the muscles to repeat a movement many times or hold a position without stopping to rest.
- Muscular Strength: The ability of a muscle or muscles to push or pull with its total force.
Training Principles:
- Overload: An increase in one or more of the FITT variables to provide an additional workload.
- Specificity: Exercise training is specific to the muscles used and the component of fitness trained.
- Progression: Gradual increase in one or more of the FITT variables to create an overload.
- Functional Training: Exercises that help you perform activities in everyday life more easily. These exercises typically use the whole body and emphasize core strength and stability. Example: carrying groceries up the steps and into your house.
SMART Goal Setting Technique:
- S - Specific: What is being improved.
- M - Measurable: How much, how many, how will I know I have accomplished the goal.
- A - Attainable/Aggressive: Requires more effort to achieve beyond what has been achieved before; write the action plan to explain how it will be achieved.
- R - Realistic/Reachable/Relevant
- T - Time-bound: Give a due date.
- First in setting quality and realistic fitness goals you must know your current fitness measurements or current level of fitness.
F.I.T.T. Formula: Understand each element.
- F - Frequency: Number of exercise sessions per week.
- I - Intensity: Training load expressed as weight, speed, or heart rate.
- T - Time: Minutes or repetitions.
- T - Type: Component of Fitness being performed
Recommended Physical Activity for Teens:
- Frequency:
  - Cardiorespiratory Endurance: 5-7 days per week
  - Muscular Strength: 2-3 days per week
  - Both MS and ME: 2-3 days per week
  - Muscular Endurance: 2-3 days per week
  - Flexibility: 3+ days per week
- Intensity:
  - Cardiorespiratory Endurance: 65%-85% Maximum Heart Rate
  - Muscular Strength: Heavy
  - Both MS and ME: Moderate
  - Muscular Endurance: Light
  - Flexibility: Static Mild discomfort
- Time:
  - Cardiorespiratory Endurance: 60 minutes +
  - Muscular Strength: 4-12 reps
  - Both MS and ME: 8-12 reps
  - Muscular Endurance: 8-20 reps
  - Flexibility: 30 seconds
- Type:
  - Cardiorespiratory Endurance
  - Muscular Strength
  - Both MS And ME
  - Muscular Endurance
  - Flexibility
Aerobic System: Has a constant, steady Oxygen supply (Long jog, i.e., 2 miles).
Anaerobic System: Utilizes all available Oxygen quickly & then needs time to recover (Sprints).
Resistance Training: Or Strength training, involves the performance of physical exercises that are designed to improve strength and endurance. It is often associated with lifting weights, e.g., bench press.
Sedentary Lifestyle: A type of lifestyle involving little or no physical activity. A person is often sitting or lying down while engaged in an activity like reading, socializing, watching television, playing video games, or using a mobile phone/computer for much of the day.

Health

Characteristics of Good Mental and Emotional Health: Positive self-esteem, a sense of belonging, positive attitude, hope, and a positive outlook.
First Step in Dealing Effectively with Stress: Identify the cause.
Ways to Manage Stress: Planning ahead, participating in regular physical activity, eating nutritiously, getting adequate sleep, talking with a trusted friend or family member, participating in a hobby.
Depression: A prolonged feeling of helplessness, hopelessness, and sadness.
Anxiety: A condition of always feeling uneasy or worried.
Food Groups: Grains, Fruits, Protein, Vegetables, Dairy.
Function of Carbohydrates: Body’s preferred source of energy. $4$ calories per gram.
Function of Protein: Build and repair new body cells and tissue. $4$ calories per gram.
Most Harmful, Unhealthy Fats: Saturated and Trans Fats.
How to Gain Weight: Take in more calories by eating than you expend or burn during physical exercise.
How to Lose Weight: Expend more energy (calories) through physical activity than you eat.
Food Labels: All food labels are based on a $2,000$ calorie diet.
Calculating Daily Water Intake: Divide your weight by $2$ , and then for every $20$ minutes of physical activity add $8$ ounces of water.
- If the food/snack is nutrient dense. Fingers up means it is nutrient dense.
- Fingers down means it is a food/snack with empty calories.
Hydration: Providing adequate amounts of water to the tissues of the body.
Vitamins: Help regulate digestion, absorption, and metabolism.
Diabetes:
- Type 1 Diabetes: Once known as juvenile diabetes or insulin-dependent diabetes, is a chronic condition in which the pancreas produces little or no insulin. Insulin is a hormone needed to allow sugar (glucose) to enter cells to produce energy.
- Type 2 Diabetes: Impairment in the way the body regulates and uses sugar (glucose) as a fuel. This long-term (chronic) condition results in too much sugar circulating in the bloodstream. There’s no cure for type 2 diabetes, but losing weight, eating well, and exercising can help you manage the disease. If diet and exercise aren't enough to manage your blood sugar, you may also need diabetes medications or insulin therapy.
Cardiovascular Disease: Disease that affects the heart and blood vessel.
How to Reduce Risk of Developing Cardiovascular Disease: Get regular physical activity, maintain a healthy weight, eat nutritiously, manage your stress level well, avoid alcohol, tobacco, and other drugs.
Angina Pectoris: A pain that results when the heart doesn’t get enough oxygen.
Congestive Heart Failure: The gradual weakening of the heart.
Stroke: Occurs when arterial blockage interrupts the flow of blood to the brain.
Heart Attack: Myocardial infarction, a blockage of blood flow to the heart muscle. A heart attack is a medical emergency. A heart attack usually occurs when a blood clot blocks blood flow to the heart. Without blood, tissue loses oxygen and dies.
Cardiac Arrest: Sudden, unexpected loss of heart function, breathing, and consciousness. Cardiac arrest usually results from an electrical disturbance in the heart. It's not the same as a heart attack.
Atherosclerosis: A buildup of cholesterol plaque in the walls of arteries causing obstruction of blood flow. Plaques may block blood flow or rupture causing acute occlusion of the artery by clot.
High Blood Pressure: Hypertension, A condition in which the force of the blood against the artery walls is too high. Usually, hypertension is defined as blood pressure above $140/90$ , and is considered severe if the pressure is above $180/120$ .
Cancer: A disease caused by an uncontrollable division or growth of abnormal cells in a part of the body.
How to Reduce Your Risk of Developing Cancer: Practice abstinence from sexual activity; Eat nutritious foods and maintain a healthy body weight; avoid alcohol, tobacco, and other drugs; Protect your skin from ultraviolet light; recognize the warning signs of cancer and get regular medical check-ups.
Benign: A growth that is not cancerous. It does not invade nearby tissue or spread to other parts of the body.
Metastasis: The spread of cancer cells from the place where they first formed to another part of the body. In metastasis, cancer cells break away from the original (primary) tumor, travel through the blood or lymph system, and form a new tumor in other organs or tissues of the body. The new, metastatic tumor is the same type of cancer as the primary tumor.
Binge Drinking: The consumption of an excessive amount of alcohol in a short period of time. Drinking to get drunk.
Symptoms of Alcohol Poisoning: inability to be roused; seizures; less than 8 breaths a minute; blue or pale skin; low body temperature; uncontrollable vomiting; passing out becoming unconscious.