Download HEALTH - Dublin City Schools

HEALTH
BOOKLET
Mr. Hundley
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3 RULES
1. Do what you are supposed to do
When you are supposed to do it.
2. Give it your best shot.
3. Treat others how you want to be
treated.
Why the 3 rules? They answer the 3 universal questions.
3 UNIVERSAL QUESTIONS
(Lou Holtz)
1. Can I trust you?
Can I trust you to do what you are supposed to do? Teach, study, give it your
best, treat me well, show respect, etc.
2. Are you committed?
Are you committed to excellence? To being the best you can be? If you best
is a “B” grade, make it the best “B” you can. If it is a “D” grade, make it the
best “D” you can, etc.
3. Do you care about me?
Do you care about me because of who I am, not because of what I can do for
you? Because I am a human being and I have value somewhere, to
someone.
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Final Project Topics
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Eyes – describe the parts of the eye and how they work together to give us sight, explain vision
problems
Ears – describe the parts of the ear and how they work together to give us sounds, explain hearing
problems
olfactory (smell) – describe how the olfactory system works to give us smell, explain problems with
the sense of smell
tongue (and taste) – describe the sense of taste and how the tongue gives us taste, explain problems
with taste
heart function/parts – describe the parts of the heart and how they work together to perform the
functions of the heart
cardiac muscle tissue – explain cardiac muscle tissue and how it is similar and different to smooth
and skeletal muscle tissue and why
blood - blood vessels – explain the role of blood and blood vessels within the cardiovascular system
lymphatic system - immune system - body defenses – explain how the body uses various
components and systems to prevent illness
respiratory system – parts – describe the parts of the respiratory system and how they work together
to provide oxygen to the body
respiration – explain the processes that occur to give us breaths
anterior skeletal muscle names & location functions – explain the muscles of the front of the body
and how they give us movement
posterior skeletal muscle names & location functions – explain the muscles of the rear of the body
and how they give us movement
skeletal muscle contraction/tissue – explain the characteristics of skeletal muscle and how skeletal
muscle contracts to create movement
skeletal system-bone names – explain the functions of bones of the skeletal system and the location
of the major bones
bone structure - connective tissue- explain structure of bone, bone cells and the connective tissues of
the skeletal system
urinary system – explain the parts and functions of the urinary system
digestive system (parts) – describe the parts of the digestive system and explain how they work
together in digestion
digestion (process) – explain what happens to food from the first bite/chew to elimination
hormonal/endocrine system – describe the parts of the endocrine system and how they work together
to regulate body functions
smooth muscle tissue – explain the function of smooth muscle and compare this tissue to cardiac and
skeletal muscle tissue
nervous system- brain – describe the parts of the brain and explain how those parts work together
and with the spinal cord and nerves
nervous system - spinal cord– describe the parts of the spinal cord and explain how those parts work
together and with the brain and nerves
nervous system – nerves– describe the parts of the nerve cell and explain how those parts work
together and with the spinal cord and brain
integumentary system (skin) - sense of touch – explain the role of your skin and other integumentary
organs in protecting the body and providing the sense of touch
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Final Project Topics
Eyes
Orbit, eyelids, eyelashes, conjunctiva, lacrimal apparatus, aqueous humor, vitreous humor, sclera, choroids,
retina, cornea, pupil, iris, lens, ciliary muscles, accommodation, congunctivitis, cataract, optic nerve, rods, cones,
blind spot, glaucoma, hyperopia, myopia, color blindness, eye dominance,
Ears
Pinna, external ear, middle ear, inner ear, external auditory canal, cerumen, tympanic membrane, malleus,
incus, stapes, oval window, Eustachian tubes, cochlea, vestibule chamber, semicircular canals, bone conduction,
organ or Corti, sensorineural conduction, external otitis, otitis media, vertigo, tinnitus,
Tongue (and taste)
Gustory, taste buds, sweet, sour, salty, bitter, umami, papillae (4), muscles of, talking with, swallowing, causes of
taste, loss of taste, taste association with smell, why differences in taste,
Olfactory (smell)
Olfaction, olfactory epithelium, olfactory receptors, link to memory, aroma, olfactory bulb, limbic system,
olfactory neurons, cilia, association with taste, comparison to other mammals, number of smells, get a cold,
aging, smell disorders,
Heart function/parts
Cardio, cardiac, vascul, atria, ventricles, septum pericardium, myocardium, endocardium, the 4 valves, cardiac
cycle, pulmonary circulation, systemic circulation, right heart pump, left heart pump, systole, diastole,
myocardial infarction, angina, murmur, SA node, AV node, fibrillation, defibrillator,
Blood - blood vessels
Plasma, arteries, arterioles, capilliaries, venules, veins, aorta, pulmonary veins, pulmonary arteries, vena cava,
systole, diastole, arteriosclerosis, atherosclerosis, plaque, cholesterol, stent, balloon angioplasty, homeostasis,
white blood cells, red blood cells, hemoglobin, antibodies, platelets, blood types, universal donor, universal
recipient, Rh factor, anemia, leukemia, thrombus, embolus, aneurysm,
Respiratory sytem – parts
Trachea, tracheotomy, bronchi, bronchioles, alvoli, capillaries, nares, nasal cavity, lungs, sinuses, pharynx,
tonsils, esophagus, larynx, epiglottis, thoracic cage, medulla oblongata, diaphram,
Respiration (breathing-internal/external)
Respiration, oxygen, carbon dioxide, pulmonary, cardiopulmonary, external respiration, internal respiration,
allergic rhinitis, common cold, tonsillitis, strep throat, trachea, asthma, emphysema, chronic bronchitis, how we
breathe (respiratory cycle), inspiration, expiration,
Skeletal system-bone names
axial, appendicular, Sternum, vertebrae, phalanges, maxilla, mandible, clavicle, xiphoid process, scapula, ribs,
costal cartilage, ilium, sacrum, coccyx, ischium, humerus, radius, ulna, carpals, metacarpals, femur, patella,
tibia, fibula, tarsals, metatarsals, greater trochanter, throracic, lumbar, sacral, scoliosis, kyphosis, lordosis,
Bone structure - connective tissue
Long, short, flat, irregular, periosteum, epiphysis, diaphysis, red marrow, yellow marrow, compact bone, spongy
bone, osteoblasts, osteocytes, condyle, process, sinus, trochanter, tubercle, ossification, epiphyseal plate,
cartilage, synovial fluid, joints, ligaments, tendons, pivot joint, ball and socket joint, hinge joints, gliding joints,
saddle joints, osteoporosis, osteoarthritis, rheumatoid arthritis, sprain, dislocation,
Lymphatic system -immune system - body defenses
Pathogens, lymph, lymph capillaries, lymph nodes, lymphocytes, lymphatic flow, spleen, thymus, mononucleosis,
Hodgkin’s lymphoma, antigens, antibodies, innate immunity, adaptive immunity, barriers, leukocytes, leukemia,
inflammation, fever, neutrophils, macrophages, Rheumatoid arthritis, AIDS, HIV, B cells, T cells (4 types),
active immunity, passive immunity, immunization, battle plan of the body’s defenses,
Urinary system
Kidneys, ureter, urinary bladder, urethra, filtratrion, reabsorption, excretion, renal artery, renal vein,
glomerulus, renal nephron, kidney stones, urine, renal failure, dialysis, incontinence,
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Digestive system (parts)
Alimentary tract, GI tract, digestion, defecation, tongue, teeth, hard palate, soft palate, uvula, pharynx,
frenulum, salivary glands, amylase, epiglottis, esophagus, pharyngesophageal sphincter, peristalsis, lower
esophageal sphincter (cardiac sphincter), stomach, pyrosis, muscularis externa, mucosa, serosa, pyloric
sphincter, duodenum, ulcer, small intestine, pancreas, jejunum, ileum, gall bladder, bile, liver, villi, large
intestine, colon (ascending, transverse, descending), cecum, rectum, appendix, appendicitis,
Digestion (process)
Digestion, ingestion, mastication, bolus, peristalsis, chyme, pyrosis, stomach, ulcer, pancreas, enzymes, gall
bladder, bile, vili, small intestine, large intestine, vomiting, diarrhea, constipation, cirrhosis, pancreatitis,
Crohn’s disease, defication,
Hormonal/endocrine system
Hormones, exocrine glands, steroids, homeostasis, hypothalamus, pituitary, thyroid, Graves’ disease, goiter,
parathyroid, thymus, pineal, pancreas, Islets of Langerhans, diabetes mellitus, adrenal, gonads,
Nervous system- brain
CNS, PNS, cerebrum, cerebellum, brain stem, hemispheres, gyri, sulci, lobes, medulla oblongata, pons,
midbrain, meninges, meningitis, stroke, concussion, corpus collosum, thalamus, pineal body, hypothalamus,
pituitary body, cranial nerves,
Nervous system - spinal cord
Spinal cord, spinal nerves, cerebrospinal fluid, meninges, dura mater, arachnoid mater, pia mater, reflexes,
epidural, spinal tap, peripheral, paraplegia, quadraplegia, the big picture of the nervous systems,
Nervous system – nerves
PNS, CNS, Sensory system, motor system, somatic nervous system, autonomic nervous system, sympathetic,
parasympathetic, homeostasis, neurons, dendrites, axon, synapse, interneurons, action potential, Parkinson’s
disease, ALS,
Skeletal muscle contraction/tissue
Latin word mus, voluntary vs involuntary, striated, hypertrophy, atrophy, tendons, strains, agonists,
antagonists, synergistic, sarcomeres, actin, myosin, ATP, calcium, glycogen, glucose, lactic acid, oxygen dept,
Smooth muscle tissue, visceral, Cardiac muscle tissue, intercalated disks,
Anterior - skeletal muscle names/location/functions
Abduction, adduction, extension, flexion, supination, pronation, circumduction, rotation, inversion, eversion,
elevation, depression, trapezius, deltoid, sternocleidomastoid, pectoralis major, biceps, rectus abdominis,
sartorius, rectus femoris, tibialis anterior, soleus, gastrocnemius, serratus anterior, vastus lateralis, vastus
medialis, vastus intermedius, external obliques, masseter, temproralis, orbicularis oris, orbicularis occuli,
Posterior - skeletal muscle names/location/functions
Abduction, adduction, extension, flexion, supination, pronation, circumduction, rotation, inversion, eversion,
elevation, depression, trapezius, deltoid, gastrocnemius, soleus, semitendonosus, semimembranosis biceps
femoris, gluteus maximus, gluteus medius, latissimus dorsi, triceps, Achilles tendon, rhomboids, teres major,
teres minor, rotator cuff muscles,
Integumentary system (skin) - sense of touch
Epidermis, dermis, hypodermis, melanin, carotene, stratum basale, stratum corneum, apocrine glands, eccrine
glands, sebum, follicle, hair root, bulb, arrector pili, sebaceous gland, nail bed, nail root, cuticle, lunula,
functions of the skin, warts, athletes foot, ringworm, shingles, lyme disease, acne,
Smooth Muscle Tissue
Involuntary muscle (also versus voluntary muscle), appearance of, locations, visceral muscle, purpose of,
vasoconstriction, vasodilation, sphincter muscle, speed of contraction, compare with cardiac and skeletal muscle,
work with blood vessels and blood pressure,
Cardiac Muscle Tissue
Involuntary muscle (also versus voluntary muscle), location, appearance, need for blood, intercalated disks,
effects from injury, effects from lack of blood, striated, myocardial infarction, arrythmia, fibrillation,
defibrillation, angina, warning signs of heart attack, risk factors of heart disease
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RUBRIC for Health Projects
Mr. Hundley
You will receive a possible 10 points for each of the following criteria:
1. Teaches to all types of learners. (auditory, visual, kinesthetic, etc.)
A: Used technology, used pictures projected on every slide, vocabulary explained
B: Used technology, had pictures projected on every slide, vocabulary explained
C: Used technology, had pictures projected, vocabulary explained
2. Makes the class active participants.
A: Whole class in an activity
B: Most of class in an activity
C: Less than half the class in an activity
3 Teaching on topic is complete.
A: Covers all more than vocabulary required
B: Covers all of the vocabulary required
C: Covers most of the vocabulary required
4. Makes learning fun, interesting and effective.
A: Fun facts, says “I found this interesting” and shows enthusiasm
B: Fun facts, shows enthusiasm
C: Shows enthusiasm on topic
5. Makes test over the material, issues the test (if time permits), and grades test.
A: 30 Multiple choice questions
B: 25 Multiple choice questions
C: 20 Multiple choice questions
6. Knows, uses, and pronounces correctly the vocabulary on topic. Uses professional
language.
A: All vocabulary used correctly & projected
B: 2-3 vocabulary used incorrectly & all projected
C: 4-5 vocabulary used incorrectly & all projected
7. Is ready for questions from class with accurate answers (or willingness to find the
answers).
A: Asks for questions and was interesting enough to get some.
B: Asks for questions
C: Does not ask.
8. Quality of presentation.
A: Talked to class
B: Talked and read to class
C: Read to class
9. Uses appropriate and proper visual aids. (power point, keynote, prezi, google docs)
A: Uses each slide in presentation.
B: Uses most of slides in presentation.
C: Uses some of slides in presentation.
10. Teacher discretion.
ALWAYS CITE YOUR SOURCES
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Presentation Suggestions
Use big font size (45-60 depending on font).
Project only your vocabulary (not the descriptions, definitions, or explanations)
Put a picture on each slide that applies to the text.
Have a plan and flow to your presentation.
Use notes but do not read.
Put highlights and main points on your presentation.
Teach/talk more than you put on your presentation.
Use humor early if possible and use it as appropriate throughout.
CITING YOUR SOURCES
Locate 4 resources. Two that can be checked out from our library or that are in our health
classroom that will assist you in completing your final exam project. Write down the
information you need to complete a Bibliography. Provide the following information:
Title:
Author(s):
Publisher:
Publisher’s Location:
Publish Date:
Page #’s using:
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Name_________________________
Period____
___1. My emotions can often be interpreted from my...
a. facial expressions
b. voice quality
c. general body tone
___2. I keep up with current events by...
a. listening to the radio or watching TV news
b. reading the newspaper thoroughly when I have time
c. quickly reading the newspaper or spending a few minutes on TV news
___3. If I have business to conduct with another person, I prefer...
a. face-to-face meetings or writing letters
b. conversing while walking, jogging, or doing something physical
c. the telephone, since it saves time
___4. When angry I usually...
a. clench my fists, grasp something tightly, or storm off
b. am quick to let others know why I am angry
c. clam-up and give the silent treatment
___5. When driving I...
a. turn on the radio as soon as I enter the car
b. frequently check the rear view mirror and watch the road carefully
c. can’t get comfortable in the seat and continually shift positions
___6. I consider my self...
a. a comfortable dresser
b. a neat dresser
c. a sensible dresser
___7. At a meeting I...
a. come prepared with notes and displays
b. enjoy discussing issues and hearing others’ points of view
c. would rather be somewhere else and spend my time doodling
___8. In my spare time I would rather...
a. engage in a physical activity of some kind
b. watch television, go to a movie, attend the theater or read
c. listen to the radio, ipod or CD’s, attend a concert, or play an instrument
___9. The best approach to discipline is to...
a. reason with the child and discuss the situation
b. use acceptable forms of corporal punishment
c. isolate the child by separating him him/her from the group
___10. The most effective way of praising people is through...
a. positive comments in writing, stickers, or pins
b. oral praise to the person and to other around
c. a pat on the back, a hug or some other appropriate physical action
Total A__V__K__
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How Do We Understand
NAME___________________per__
Place a check mark beside the one statement in each pair that best describes your preferences
when you are learning.
When you are learning, do you usually...
1.___
___
like learning by yourself better than working with another person or group?
like learning with another person or group better than working by yourself?
___
finish one job before going on to the next one?
begin a new job even if you have not finished an earlier one?
___
begin your work without waiting to see how someone else does it?
prefer to wait for someone else to start before you begin?
___
find it easier to remember details when you read that remembering main ideas?
find it easier to remember main ideas when you read than remembering details?
___
prefer true-false and multiple-choice tests with one right answer?
prefer tests that ask you to explain reasons and write out answers?
___
need to have your desk and work area neat in order to concentrate?
find you can get your work done even if your desk or work area is cluttered?
___
feel your time is wasted if the teacher doesn’t put a grade on work you turned in?
not mind the teacher not giving you a grade as long as your work is recognized?
___
prefer to have choices as to how to accomplish assignments you’re given
prefer that the teacher tells you exactly how the assignment should be done?
___
prefer competing on your own to competing on a team?
prefer competing on a team to competing on your own?
___
want to go over a test that’s been grade in order to correct what you missed?
want to look over your graded test but do not want to correct specific answers?
___
find it fairly easy to ignore distractions while you work or study?
find it pretty difficult to ignore distractions while you work or study?
___
prefer to have an assignment in smaller parts and given step-by-step?
need to know the whole assignment before you work on parts or steps?
___
prefer to think about a decision and figure out what to do by yourself?
ask other people’s opinions if you aren’t sure about making a decision?
___
don’t take it personally if someone tells you you’ve done something wrong?
automatically take it personally if someone says you’ve done something wrong?
2. ___
3. ___
4. ___
5. ___
6. ___
7. ___
8. ___
9. ___
10.___
11.___
12.___
13.___
14.___
15.___
blame the test if you don’t do well and you studied what the teacher told you?
___
___ ___
blame yourself if you don’t do well on a test and you studied what the teacher said?
COLUMN TOTALS
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NAME________________________________________________PERIOD____
PICTURES: WHAT CAN WE LEARN FROM THESE PICTURES?
IN 3-4 SENTENCES (FOR EACH PICTURE) EXPLAIN WHAT WE CAN LEARN FROM
THESE PICTURES THAT WILL HELP OUR HEALTH.
LEADING CAUSES OF DEATH
1900
2004
Flu
Pneumonia
Tuberculosis
Digestive Disease
Bronchitis
Scarlet Fever
Stroke
Kidney Disease
Heart disease
Cancer
Stroke:
Chronic lung disease
Accidents
Diabetes
Alzheimer’s disease
Influenza/Pneumonia
Kidney disease
Septicemia
_______________________________________________________________________________
THOSE WHO
WILL DIE EARLY
NO MATTER
WHAT STEPS
THEY TAKE.
THOSE WHOSE LIFESTYLE
CHOICES AFFECT THEIR HEALTH
THOSE WHO
WILL BE
LONG-LIVED
AND HEALTHY
NO MATTER
WHAT RULES
THEY BREAK
_______________________________________________________________________________
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HEALTH CONTINUUM
OPTIMUM HEALTH
SUPERIOR HEALTH
Takes responsibility for all health
Areas and meets all needs
GOOD HEALTH
Covers most needs well; lacks some areas
MODERATE HEALTH Most function hear; meet needs at a
minimum to prevent symptoms
DEATH FROM DISEASE
MARGINAL HEALTH Meets needs only
to reverse symptoms as they appear
POOR HEALTH
Rely on medicine to reverse
Symptoms; ignores needs
And fails to meet them
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Do Right – Guided Notes – Name____________________________________period__
1. Lou Holtz is from what state? ______________________________ 2. What was Coach Holtz’s goal when he was 12 years old? ________________________ 3. The one universal common we all have is _______________________. 4. Our number one power is our power to _____________________________. 5. If you want to be successful you need to find what people __________________. 6. All life is is helping people get what they ________________________________. 7. You are going to have _________ crises in your life in the next 12 months. 8. Attitude starts with ______________ and me. 9. Lou had _______________ goals he wanted to achieve. 10. The most important thing is to get people to believe in ______________________. 11. How many rules did Lou Holtz have? ___________________________ 12. Who is asking the three universal questions? __________________________ 13. What lies behind us and what lies ahead of us of very little importance compared to what lies _____________________ us. QUOTATIONS THAT CAUGHT YOUR ATTENTION:
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Philosophy of Life
NAME_______________________period__
philosophy (phil – os – e – fee) – 1. The search for knowledge of general principles; laws that
explain facts and existences. 2. The system of values adopted by an individual. 3. A study of
human behavior, ethics, morals, character.
A. What do you value? (10 items ranked)
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
B. What is right? (5 items)
1.
2.
3.
4.
5.
C. Character (ideal Jerome student)
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
D. Purpose (3 items)
1.
2.
3.
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E. Summary:
F. Motto:
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NAME_____________________________ per.___
The Health Wheel
HEALTH
_______________________________________________________________________________
________________________________________________
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Classroom of the Heart – NAME____________________________Period__ 1. School is about discovery, but the greatest discoveries are the ones you make about yourself in the classroom of the __________________________________. 2. Stu’s favorite music is __________________________________. 3. The speaker’s/teacher’s name is Mr. __________________________________. 4. Kent was dealing with apendamoma or also called a ____________________________. 5. Because we do not know what to say or how to say it we don’t say __________________________ at all. 6. After the hug Mr. Doud said, “In that moment, we learned more about __________________________________ than we did about Kent.” 7. Mr. Doud was the National __________________________________ of the Year. 8. Mr. Doud used to weight __________________________________ pounds. 9. Mr. Doud had a horrible experience in 7th grade ___________________________ class. 10. Mr. Doud’s gym class used to be a _______________________________ drill instructor. 11. Mr. Doud did not know how to put on a __________________________________. 12. As a result of Mr. Doud’s gym experience he began to __________________________________ school and thought about quitting. 13. Number ______________________ asked Mr. Doud to stand with him at halftime of parent’s night. 14. Jill Sorenson was a cheerleader and straight ____________________________ student. 15. Jill, as a result of a boyfriend’s comment became _______________________________. 16. Jill eventually committed __________________________________. 17. 1 out of 10 come from a __________________________________ dependent home 18. 1 of 13 have been physically or sexually __________________________________ 19. Every 70 seconds a teenager __________________________________ suicide 20. Every 90 minutes they __________________________________ 21. Every 30 seconds an __________________________________ becomes pregnant 22. Over 90% of __________________________________ feel good about themselves, seniors only small percentage feel good about themselves. 23. So we try things to make us feel good: ______________ , ______________, ______________, ________________ 24. Mr. Doud was appointed __________________________________to the student council 25. Mr. Doud was elected president of Future _____________________ of America club. 26. Mr. Doud sang a song to his classes called, __________________________________. 27. Mr. Doud calls graduation a ______________________ because it is a beginning of the rest of your life. Self worth is not found by looking with in, look beyond yourself and discover the value of
_________________________.
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GOAL ACHIEVEMENT – HUNDLEY MODEL
NAME_____________________________ per.___
Compilation of:
Zig Ziglar (See You At the Top)
Denny Dicke (Unleash the Champion)
Shane Murphy Ph.D. (The Achievement Zone)
1. Clearly identify what it is you want to have, to do, or to achieve and write it down. Result
goals. What will the end (the finished product) look like.
• To make it tangible. Almost giving it life.
2. Set a date when you expect to accomplish this goal.
• Use past tense. State your goal as if you have already achieved it.
• Be very specific. Include exactly what you have achieved, where you achieved it, when
you achieved it and any other important specifics.
• No limits. State your goal in such a way that there are no limits on your performance.
• Fun. Express how much fun you had accomplishing your goal.
3. Identify obstacles you may have to overcome.
• The more you see things that may impede you the more you will be able to get
around, over or through them.
4. Identify people, groups and organizations that can help you.
• You can’t do the ‘big things’ by yourself. Enlist the help of other who can help you.
5. Spell out what you’ll need.
• What training, skills, knowledge and experiences do you need.
6. Develop a plan of ACTION.
• Develop short-term goals that are based on activity not on results. Action is the key.
“Being able to concentrate effectively on what you want to accomplish.” And
“…not worrying about results.” The “Action Focus means finding satisfaction in
personal improvement.” Dr. Murphy goes on to point out that the Action Focus
allows “people to concentrate their energies on getting the job done, not on worrying
about the praise or rewards they will receive.” He also states the people tend to take
chances and “risk making mistakes” just so they can improve their skills. They will
seek out ways to improve rather than shy away from them for fear of failure.
• Design your plan by seeing the end and working backwards towards where you are
now. For example: if you want to study so you can earn an ‘A’ in a class. The
action is: study and homework for 5 hours each week. Taking the weekends off, you
will need to study for 1 hour per day.
7. Ask:
Is it morally and legally right?
Is this consistent with my other goals and philosophy?
Am I committed to achieving this goal?
Can I see my self achieving this goal?
Is your goal SMART? Specific, Measurable, Attainable, Realistic, Timely
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GOAL ACHIEVEMENT
NAME____________________________per__
1. Clearly identify what it is you want to have, to do, or to achieve. (specific)
2. Set a date when you expect to accomplish this goal. (timely)
3. Identify obstacles to overcome (attainable)
4. Identify people, groups and organizations that can help you. (attainable)
5. Spell out what you’ll need (attainable)
6. Develop a plan of ACTION. (measurable/realistic)
7. Ask:
Is it morally and legally right?
Is this consistent with my other goals and philosophy?
Am I committed to achieving this goal?
Can I see my self achieving this goal?
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Mental Health Research Topics
Name__________________________per__
Introduction/Introductory Statement (What are you going to say to get their attention. To get
your audience to want to listen?)You will be required to type this if I cannot read your
handwriting.
OUTLINE:
Main Points (To Teach)
1.
2.
3.
4.
5.
Specifics (For each main point)
Visual:
Activity:
Test: (10 multiple choice questions [4 choices- A B C D] - attach)
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MENTAL HEALTH TOPICS
Stress and stressors
Stressor/distress/eustress/stress management skills/techniques/physical effects of
Mental Illnesses
what is mental health/common illnesses (schizophrenia, bi-polar, hypochondriac,
histrionic, multiple personalities, phobias, depression)/causes of/treatments for
Suicide/Prevention
warning signs of/what to do if.../common reasons for/coping strategies,
Conflict Resolution
Common causes of conflict/communication skills/resolutions to moderate or defuse/active
listening/assertive communication
Peer Pressure
Refusal Skills/Self esteem/positive/negative/resisting/passive vs aggressive
responses/Maslow’s Hierarchy of Needs/Altruism/Defense Mechanisms
Healthy Relationships
Infatuation/friendships/attributes/cliques/traits for healthy relationships/skills for building
healthy relationships
Consumer Literacy
Health consumer/advertising/hidden messages in advertising/evaluating
products/resolving consumer problems/malpractice/health fraud
Developing Character
Personal identity/role model/personality/character/traits of good character/how to promote
a healthy identity
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FIRST AID DETAILS Safety at Home p 731 accident chain, preventing fires, eletricity safety, preventing falls, preventing poisoning, guarding against intruders Outdoor Safety p 739 how to plan ahead, swim/dive safety, boating safety, camping/hiking, winter sports Safety on the Road p 744 4 things you need to pay attention to when driving, dealing with road rage, defensive driving, adjusting to weather conditions Providing 1st Aid p 758 define first aid, Good Samaritan laws, check-­‐call-­‐care, first steps in an emergency, bleeding & burn first aid Other Common Emergencies p 771 PRICE, fracture/dislocation first aid, unconsciousness, fainting, nosebleeds, poisoning first aid Emergency Preparedness p 778 storm safety, natural disasters, emergency survival kit Personal Safety p 726 personal safety, self-­‐defense, online safety, cyberbullying, internet predators CPR/Choking/AED p 764 AED, CPR, adult CPR vs infant CPR vs child CPR, adult choking vs infant choking vs child choking, shock first aid
21
Alcohol, Tobacco and Other Drugs
Name________________Period___
CHAPTER 13 ALCOHOL
1. Alcohol is a ...(type of drug)________________
2. The meaning of DUI is...
________________ ________________ ________________
3. What are blackouts? _____________________________________________
4. What are the frontal lobes and what do they do?
________________________________________________________________
5. What is FAS?________________ ________________ ________________
6. What does the liver do with alcohol?
7. What is the difference between the amount of alcohol that causes unconsciousness and the
amount that causes death?________________
8. What functions are affected first by alcohol?
________________
________________
9. Three reasons young people start to drink?
________________ ________________ ________________
10. Five long term effects of excessive drinking?
________________ ________________ ________________ ________________
________________
11. What is the point of surrender? ________________________________
12. How can you give a party without alcohol? ___________________________
13. Why is alcoholism (or any addiction) a family disease? ________________
CHAPTER 12 DRUG ABUSE
1. Three ways to say “no” to drugs.
________________ ________________ ________________
2. Three signs of drug abuse.
________________ ________________ ________________
3. What is addiction? ________________________________
4. What is another term for addiction?________________
5. What is drug use? ________________________________
6. What is drug misuse? ________________________________
7. What is drug abuse? ________________________________
8. What is self-esteem and why is it important for drug abuse?
________________________________________________
9. Name 5 benefits of being drug free.
________________ ________________ ________________
________________ ________________
10. Name 5 consequences of the abuse of drugs.
________________ ________________ ________________
________________ ________________
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CHAPTER 11 MEDICINES
1. What is tolerance? _____________________________________________
2. What does OTC mean?_____________ ______________ _______________
3. What relieves fever, pain and inflammation?________________
4. What is drug interaction? ________________________________
5. What is the FDA? _______________ ________________ _______________
6. Three factors that change a medicines effect.
________________ ________________ ________________
7. Three rules for taking medicines safely.
8. What is the difference(s) between over-the-counter and prescription drugs.
CHAPTER 14 TOBACCO
1. What is nicotine? ________________________________
2. What is a carcinogen? ________________________________
3. What is carbon monoxide? ________________________________
4. What displaces oxygen in the blood when smoking tobacco. ______________
5. What is leukoplakia? ________________________________
6. What is tar? ________________________________
7. What is the difference between mainstream and sidestream smoke?
8. Five effects of smoking no associated with health.
________________ ________________ ________________
________________ ________________
9. Name five things a smoker must do in order to quit.
________________ ________________ ________________
________________ ________________
10. Describe the health hazards of passive smoking.
11. Explain the effects of smoking on the heart and circulatory.
Name________________________________________ Period___
23
Role Play
THE SICK FAMILY
MOM
The _________________, the _________________ on her throne. She has no
_________________. All the others have problems. But in reality she is the
_________________ of all the problems.
DAD
“_________________ Dad” He does it all: works, cares for kids, civic work, cooks,
cleans “_________________at me! Look at me!”
The HERO
Mr. _________________ A’s _________________ of football, basketball, baseball
teams Class _________________ Leads in community service Principal’s
_________________ man “_________________at me! Look at me!”
The REBEL
Mr. _________________ F’s Always in ALC or suspended. Knows the
_________________ well too! Others say, “If I had a kid like that, I’d
_________________ too.”
The CLASS _________________
Makes a joke of everything. S/He’s the one you _________________ to be in class
with.
_________________ like him/her most of the time.
T h e _________________ C H I L D
No body even know s/he _________________, s/he likes it that way. Does just
_________________ to get by. At home, often in her/his room by her/himself.
No _________________ life.
WHAT HAPPENS NEXT?
They can stay _________________. They can get help and get well. They stay sick.
MOM
Continues in _________________. She is _________________.
DAD
With the kids gone, needs more _________________. Finds another job, gets more
involved in _________________ activities. Continues to _________________ Mom to
drink.
The HERO
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Can _________________ one of two ways…
Depends on the _________________ and a lot of various circumstances. Another
“_________________ Family” begins.
The REBEL
Trouble _________________. No longer trouble with school but now trouble with
_________________. Usually has had some jail time before age 25.
The CLASS CLOWN
Get _________________ in his High School humor. Friends mature. He
_________________ left behind. Could attempt _________________ as a cry for
help.
The LOST CHILD
Still want to be _________________. Can’t be invisible easily if you ____________.
Work forces interaction with others. _________________ with society. Could
commit _________________.
IF… they get well. Gets to be very complex.
MOM & DAD
If Mom gets help without the rest of the family getting help it causes problems.
They have become _________________. Mom leaves or begins to
_________________ again.
If all get help, Mom and Dad ...LIVE HAPPILY EVER AFTER
The HERO
Becomes a great _________________. CEO/President Not afraid to
_________________ his/her sleeves up and do the necessary work. People will
_________________ him/her.
The REBEL
According the the experts: The _________________ person in the family. Sees the
problems and the _________________. Becomes a great _________________ for
other families in the same situation.
The CLASS CLOWN
A person you just love to be _________________. _________________ and so does
humor and personality.
The LOST CHILD
Due to working alone, s/he had to learn to be _________________. Becomes very
_________________… Poetry, essays, writing, Art, Movies- directing, producing,
acting
What if the number in the family is not _________________?
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Less than: A _________________ can be two personalities.
More than: Personalities can _________________.
Resiliencies:
INSIGHT:
Is ___________________ the tough questions and giving ___________________
answers about yourself and the difficult situations you find yourself in.
The opposite of insite is ___________________.
Insight is also difficult because of the urge to ___________________ others for your
troubles. It takes ___________________ and work to face the
___________________, to take ___________________, for yourself.
But it can help people become ___________________ they really want to be.
INDEPENDENCE:
Is being your own ___________________ and keeping emotional distance between
you and the ___________________ of family, friends, and circumstances.
The opposite is doing things only to get the ___________________ of others to
avoid feeling alone or ___________________.
Independence is hard because it sometimes means ___________________ or
limiting connections with people who are important to you.
Independence helps you feel ___________________ and know you can rely on
___________________.
It at times seems like a ‘leap of faith’ but by ___________________ apart from the
group you learn to stay ___________________ to your personal values.
RELATIONSHIPS:
Are ___________________ with other people based on sharing, mutual respect, and
openness.
The opposite is ___________________ yourself off from others, hiding behind a
false front, or valuing others only for what they can do for you.
Relationships are hard because you must ___________________ of yourself and
require you to take ___________________ (including rejection) and trust others.
Relationships do not just happen, but ___________________ over time and have a
balance between give and take.
They allow you to feel a sense of ___________________, give you a comfort level to
express yourself, and support you need. They give you understanding, friendship
and sometimes even ___________________.
INITIATIVE:
Is taking ___________________, meeting challenges, ___________________
problems.
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The opposite is ___________________ or feeling helpless.
It is hard because some problems feel too ___________________ to overcome.
Initiative helps you see that you can make a ___________________ in your own life
and over come ___________________ by solving problems.
Taking initiative is always a risk, but the ___________________ is feeling capable,
confident, and ready to face the next challenge that comes along.
CREATIVITY:
Is using your ___________________ to express yourself and to handle hurt feelings
and difficult experiences.
The opposite is keeping your ___________________ bottled up inside.
Creativity is hard because ___________________ feelings and painful experiences
can weigh you down, ___________________ your mind, and block your imagination.
Creativity helps you turn something that feels ___________________ and bad into
something beautiful.
Creativity helps you feel ___________________, more hopeful, and more confident.
HUMOR:
Humor is finding what’s ___________________ even when you’re sad or in pain.
The opposite of humor is taking ___________________ and your situation too
seriously.
It is hard because pressures can blot our the ___________________ side of life.
Humor gives you a ___________________ way to respond to difficult situations and
helps you gain a positive and healthy ___________________ and see beyond what
is happening right now.
MORALITY:
Is thinking of ___________________ as well as yourself. It is learning what other
people ___________________ and trying to give it to them.
The oppsite is thinking of only ___________________, or doing what suits you or
whatever you can get away with.
It is hard because it can mean ___________________ your own interests.
Morality means doing the _________________ thing, even when it’s not the easy or
natural thing.
Morality keeps you from becoming ___________________ or giving up on people or
circumstances.
It ___________________ you to see what is possible in human nature.
27
Why 21?
NAME_____________________________ per.___
Why 21 is the legal drinking age.
Why an adult can go home tonight and drink a beer and a teen cannot cannot.
Five Questions!
Please write your answers on the note card. You may keep is anonymous or not.
QUESTION #1
What percentage of students here at Jerome have used before?
QUESTION #2
What percentage of students here at Jerome use on a regular basis?
QUESTION #3
What percentage of athletes have used drugs before?
QUESTION #4
What should Dublin City Schools do about underage use?
QUESTION #5
Why 21? Why is 21 the legal drinking age?
Why can an adult can go home tonight and drink a beer and a teen cannot?
ANSWER #1
What percentage of students here at Jerome have used before? ____________
ANSWER #2
What percentage of students here at Jerome use on a regular basis?__________
ANSWER #3
What percentage of athletes have used drugs before?_______________
ANSWER #4
What should Dublin City Schools do about underage use?_______________
ANSWER #5
Why 21? Why is 21 the legal drinking age?
Why an adult can go home tonight and drink a beer and a teen cannot.________
MATURITY
Chemical changes that occur in your body as you grow from prenatal to adulthood.
MATURITY - 5 types________________________________________________
Stage of MATURITY you are in is called..._______________
Do we all mature at the same time and same rate?_______________
Males are _______________ years behind females.
The good news…_______________
COMPLETE MATURITY
Females _______________, some _______________
Males _______________, some_______________
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WHY 21?
Insures that all have _______________ before alcohol use.
Why is MATURITY so important?
Damage of alcohol use is _______________ times greater while going through
adolescence.
Has nothing to do with _______________
Some studies show the effects could be _______________ greater. Due to earlier use of
alcohol.
3 BEERS ANALOGY
3 beers to your Mom and Dad is like _______________ beers to you.
What is three beers going to do?_______________
MENTAL MATURITY
A 5 year old takes a toy from another 5 year old.
Most will _______________, _______________, _______________ and take the toy
back.
10-11 year old has something taken…
Girls _______________, tell _______________ Boys yell and _______________.
15-16 year old has something taken…
Females will find a way to _______________.
Males may talk, then yell, then tell…_______________.
These are called “_______________.” Learn how to deal with issues without getting
violent.
Occurs naturally.
Unless…Alcohol is introduced to the_______________.
Alcohol can _______________ or _______________ these abilities.
Other functions affected:
Rational thought
Memory
Planning
Voluntary Motor Behavior
The _______________ Percenters They are the lucky ones. There is no
_______________ of of success or happy life. But can live with no _______________,
knowing they have not done anything to destroy their maturation.
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The Thirty-Five Percenters Odds of addiction are _______________.
PROGRESSION
No use. Adolescence _______________ Adult _______________
Experimental Use.
Average age of first use in U.S. is now _______________.
What grade are you in when you are 11-12? _______________ How does experimental
use happen with 6th graders? _______________ and _______________.
Social Use.
There is _______________ social use for adolescence. Almost is always
_______________ drinking.
Problem Use.
Definition: You use and a _______________ occurs. You use again and another
_______________ occurs.
Addiction.
Definition: every waking moment is spent on: _______________ of, the
_______________ of, the _______________ of, or the _______________ of whatever
your addiction.
_______________ you can forget about this info.
_______________ percenters CAN (not will) go from experimental use to addiction in as
short as 5-10 months.
With pre-adolescence it can take as short as_______________ weeks.
11 year old’s story.
“I just wish someone would have _______________ enough to stop me.”
I CARE ENOUGH!
I’m fairly sure you do to!
QUICK FACTS
6th grade parties
_______________ have a drug presence.
QUICK FACTS
9th-10th grade parties.
_______________ have a drug presence.
QUICK FACTS
11th-12th grade parties
_______________ have a drug presence.
These are the people we care about.
If we knew…
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32
33
34
Dating Violence and Rape Prevention
Name___________________________per__
Guided Notes
1. ___% of rapist are male.
2. _______________________ rape too, just not as often.
3. Rape is described as:
a. ____________________ or ____________________ oral, anal or vaginal sex
b. _______________________ however slight with any body part or object.
c. when someone does not have _______________________ for sex to happen.
d. having sex with someone who cannot _______________________ because she/he is
drunk or _______________________.
4. The number one rape drug is _______________________
5. In Ohio the age of consent is _____.
6. Consent means7. Most rapes by someone you _______________________
8. Coercion means9. Name the types of coercion:
10. Give 4 criterion for consent to be consent:
11. What is a SARN?
12. What age group has the highest incident of rape?
13. Most rapes occur at _______________________ (area of time).
14. Most rapes occur in the victims _______________________.
15. The reason for rape is _____________________ or ____________________
16. Most rapist try to _______________________ their victims away from others.
17. If you have been raped do not:
18. If you have been raped do:
19. If a friend has been raped:
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20. ____ in _____ high school students are involved in an abusive relationship.
21. _______ in ________ high school students do seek help from an adult about an abusive
relationship.
22. Dating Violence is defined as:
23. Alcohol and drugs are used by abusers to help them ___________________ not the alcohol
and drugs cause the _______________________.
24. Most relationship abuse does not start _______________________.
25. Abuse can take as short as ____ months or as long as ____ years.
26. Most abuse occurs after the __________________ or _________________
27. Abusers act when they can act but still _________________ the relationship.
28. The cycle of violence begins with what is called the ____________________.
29. The honeymoon period is characterized by:
30. The second stage in the cycle is called _______________________.
31. The third stage is called _______________________.
32. Most intervention occurs in the _______________________ stage.
33. Over time the _______________________ slowly disappears.
34. People stay in abusive relationships because: (list 6 reason)
35. What do abusers use to be abusive and gain control?
36. If a friend is being abused:
help your friend __________________ the abuse
be ______-judgmental
keep lines of _______________________ open
encourage your friend to _________________ to others to get help
help your friend make plans to __________________ safely
37. What can you do if a friend is doing the abusing?
36
Healthy Choices Abstinence Program
Guided Notes
Name__________________________ Period _______
1. To make a good decision you need good _____________________ .
2. How many people get an STD everyday? _____________________
3. How many are under the age of 25? _____________________
4. How many abortions occur everyday? _____________________
5. How many teens get pregnant every year? _____________________
6. What is the web site address for Pregnancy Decision Health Choice?
________________
7. Name some road-blocks for teens on the road of life: _____________________
_____________________ _____________________ _____________________
8. What are the two ways STD’s may be spread? ________________________
9. In 1960 how many major STD’s existed? _____________________
10. Today how many major STD’s exist? _____________________
11. When you have sex with someone you are really having sex with _________.
12. People usually do not talk about _____________________ before they have sex.
13. Even if they do talk someone can _____________________.
14. Condoms used to say they are ___________% effective.
15. They tested_______ and filled them with _______ and _________ and if when two
leaked they were said to be effective.
16. ____________________ only cover the penis and… STD’s can be on the
_______________________.
17. Dr.’s wear: ______________________________________________
18. Dr.’s latex gloves are _____ times thicker than condoms.
37
19. Dr.’s change their gloves every ____ minutes because if the temperature gets above
____ degrees or below ____ degrees latex begins to _____________________.
20. How are condoms shipped? ________________ Dr. gloves? ____________
21. Condoms fail in preventing pregnancy __% to __% of the time.
22. A woman can get pregnant only _____ days per month.
23. Condoms fail in preventing STD’s __________________.
24. A pregnancy can affect whom? __________________ __________________
__________________ __________________ __________________
25. Has the FDA ever approved condoms? __________________
26. Has there ever been a study of the effectiveness of condoms preventing STD’s?
______
27. The purpose of the cervix is to hold the _____________________ in the womb.
28. Gonorrhea is also called the _____________________ due to the way they used to
get the puss out of the urethra.
29. PID can cause a blockage in the _____________________ or it can also destroy the
_____________________, which would lead to an _____________________ pregnancy.
30. Viral STD’s cannot be _____________________.
31. HPV is also called _____________________.
32. HPV can lead to _____________________.
33. Herpes is characterized by painful _____________________.
34. _____________________ American’s acquire HIV every year.
35. What led to the “sexual revolution?”_____________________
36. In the 50’s and 60’s the major worry of sex was _____________________.
37. Once the STD rate began to increase __________________ were the next answer.
38. We have _____________________ new cases of STD’s every year.
38
39. Two thirds of these new cases are to people under the age of ________.
40. Condoms are somewhat effective against: _____________________
_____________________ _____________________ _____________________
41. Condoms are less effective against _____________________
_____________________ _____________________ _____________________
42. With chlamydia ___% of women and ___% of men never know they have it.
43. With chlamydia __% of women and __% of men never know they have it.
44. Name four factors for a healthy relationship. __________________
__________________ __________________ __________________
45. Name seven stages of relationship progression (in order): __________________
__________________ __________________ __________________
__________________ __________________ __________________
46. The first three stages show __________________.
47. The last four stages become __________________.
48. At what stage of relationship progression can you stop and be safe? ____________
49. At which stage does the male begin to anticipate sex? __________________
50. At what point should the male stop? __________________
51. At what point does rape usually occur? ___________________
52. At what stage of progression are small amounts of hormones released for
females____
53. What is the feel good hormone released in the female called? __________________
54. What is the hormone released in the male? __________________
55. What three events cause a major release of this hormone in females?
__________________ __________________ __________________
56. What event causes the male hormone to be released? ____________________
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57. In an unmarried relationship what percentage of males will leave the relationship if the
female gets pregnant? __________________
58. List the emotions people feel when they wait to have sex until marriage:
59. List what emotions people feel when they wait to have sex after marriage:
60. What is the difference between the two lists above?
61. What is meant by “re-newed abstinence” or “secondary virginity?”
62. What percentage of teens report waiting to have sex? _______
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WHY CHOSE ABSTINENCE?
FIRE CAN BE GOOD: TO COOK, FOR WARMTH, TO PROVIDE LIGHT, TO BE COMFORTABLE, RELAXING.
BUT FIRE CAN BURN, MAIME, DESTROY AND KILL AS WELL. FIRE IN A FIRE PLACE OR OVEN IS
GOOD. OUTSIDE OF THAT IT CAN BE DANGEROUS. SEX INSIDE OF SAFE A BOUNDARY IS GOOD:
ALLOWS YOU TO BE INITMATE, PROVIDES BONDING, EXPRESSION OF LOVE. BUT SEX CAN BURN,
DESTROY AND KILL AS WELL. SEX IN A MARRIAGE IS GOOD. OUTSIDE OF THAT IT CAN BE
DANGEROUS.
There is a time and place for sex. When asked a typical teen will say the time and place for sex is a bed. To see the full
perspective answer these questions:
Is rape OK? Time and place.
Is is OK for a 29 year old to have sex with 14 year old? Time and place.
It is OK to have sex when I’m ready? That is what we are talking about. Time and place.
The time and place is after marriage.
Who has a goal they want for their life? We all do (or should). But sometimes ‘things’ get in the way of our goals.
Some of those ‘things’ for teens could be: parents, peer pressure, drugs, alcohol, sex.
We also have a tendency to keep a shallow perspective of the issues of sex. For example, if a teen gets pregnant whom
is affected? Girl/Guy, the child, their parents, siblings.
Who wants an STD? Who wants to get pregnant? Who wants to get pregnant so they can have an abortion? YET these
things happen!!!
We should work hard to not judge people, but we must judge behaviors. You show me your friends and I’ll show you
your future. You cannot choose your future, you can only choose your habits. Whatever lifestyle you choose, you must
accept the consequences.
• We have over 50,000 people get an STD everyday. One in four are under the age of 25. • We have over 4000 abortions occur everyday. We have over 1,000,000 teens get pregnant every year. Pregnancy is the #1 reason for hospitalization of teens in US. • STD’s may be spread in two ways: skin to skin contact & body fluids. • In 1960 2 major STD’s existed. Today over 25 major STD’s exist. • When you have sex with someone you are really having sex with everyone they have had sex with for the past 10 years. • People usually do not talk about STIs before they have sex. Even if they do talk someone can LIE . • Condoms used to say they are 98% effective. This condom number was determined by testing 100 condoms by filling them with AIR and WATER and if when two
leaked they were said to be 98% effective. CONDOMS only cover the penis but STD’s can be on the
SURROUNDING TISSUES. Dr.’s wear: SCRUBS (MASK, SHIELD,PANTS, GOWN, GLOVES, SHOE COVERS).
A Dr.’s latex gloves are 5 times thicker than condoms. Dr.’s change their gloves every 30 minutes because if the
temperature get above 84 degrees or below 47 degrees latex begins to BREAKDOWN. Condoms are shipped in normal
SEMI TRAILERS whereas Dr. gloves are shipped in TEMP. CONTROLLED TRUCKS. Condoms fail in preventing
pregnancy 10% to 36% (15% average) of the time. A woman can only get pregnant on average 1-3 days per month.
Condoms fail in preventing STD’s what percentage? We do not know. It has never been tested. Can you imagine this
test. Here is a girl/guy with HPV. Here is a condom. Go have sex and lets see how many times you can do it until you
get HPV. Will probably never be done.
Condoms have been shown to be somewhat effective against: HIV, CHALMYDIA, GONNORHEA, HEPATITIS B
Condoms are less effective against HPV, SYPHILIS, HERPES, CHANCROID
The FDA, CDC have never approved condoms safe.
The purpose of the cervix is to hold the BABY/FETUS in the womb.
Gonorrhea is also called the CLAP due to the way they used to get the puss out of the urethra.
41
PID can cause a blockage in the FALLOPIAN TUBE or it can also destroy the CILIA which would lead to an
ECTOPIC/TUBAL pregnancy.
Viral STD’s cannot be CURED.
HPV is also called GENITAL WARTS.
HPV can lead to both CERVICAL CANCER and penile cancer.
Herpes is characterized by painful BLISTERS.
40,000 American’s aquire HIV every year.
With chlamydia 85% of women and 40% of men never know they have it.
BIRTH CONTROL PILL led to the “sexual revolution” in the 1960’s. In the 50’s and 60’s the major worry of sex was
PREGNANCY. The rate of STDs began to climb. Once the STD rate began to increase CONDOMS were given as the
next answer to prevent STDs. But the rate of STDs since has continued to climb. The answer of the condom has not
been shown to be a good answer. We have 1.5 MILLION new cases of STD’s every year. Two thirds of these new
cases are to people under the age of 25.
To add to this, the divorce rate doubled from 1960-1980. Fatherlessness doubled 20-42% (number #1 cause of
poverty).
There are many factors for healthy relationships: INTIMACY, COMMITMENT, TRUST, LOVE,
COMMUNICATION, RESPECT, HONESTY, ETC. Part of the confusion is over what love is and is not. Love is not
a feeling… love is a choice.
The seven stages of relationship sexual progression (in order): HOLDING HANDS, PUTTING AROUND, SIMPLE
KISS, LONG KISS, TOUCHING OVER CLOTHES, TOUCHING UNDER CLOTHES, SEXUAL INTERCOURSE.
The first three stages show AFFECTION. The last four stages become SEXUAL
The stage of relationship progression where a couple can stop and be safe is at a SIMPLE KISS.
There are several reasons for this. One is that the male begins to anticipate sex at the LONG KISS. Meaning his body
begins to make physical changes. So the stage at which a male should stop is a SIMPLE KISS. A girl should not take a
guy to this stage and a guy should not ask girl to get to this stage. Not only is this a sexual issue but it can also be a
safety issue. Rape usually occur at the TOUCHING OVER or UNDER CLOTHES.
The ways a girl and a guy approach and deal with sex are not the same. For a girl small amounts of hormone are
released. This feel good hormone released in the female is called OXYTOCIN. In the male the hormone released is
called VASOPRESIN. Oxytocin is a bonding hormone. Meaning whatever causes the hormone to be released causes a
bond between the girl and the person causing the bond. Three events caused a major release of this hormone to occur in
females: SEXUAL INTERCOURSE, CHILD BIRTH, BREAST FEEDING/NURSING. The only event that causes the
male hormone to be released is SEXUAL INTERCOURSE. But for the male this is not a bonding hormone, but a
sensory stimulating hormone. So the male gets an imprint on his brain regarding the senses and the sexual encounter.
This is what he is drawn back to.
In an unmarried relationship what percentage of males leave when the female gets pregnant? 85%
What emotions people feel when they have sex before marriage: WORRY, EMBARRASMENT, REGRET. What
emotions people feel when they wait to have sex until marriage: LOVE, REPSECT, LET’s DO IT AGAIN. What is
the difference between the two lists? 1ST NEGATIVE, 2ND POSITIVE.
Marriage says when you say “I DO,” this means I do you and you do me. Your not a man just because you loved a
million women. A real man love just one woman a million ways.
There is a concept called “re-newed” abstinence or “secondary virginity” which means if someone has had sex already,
while they cannot ‘take back’ their virginity, they can REGAIN CONTROL BY BEING ABSTINENCE FROM THIS
TIME FORWARD.
The percentage of teens report waiting to have sex is actually 54-58%
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PREGNANCY & FERTILITY
Fertilization occurs in the Fallopian tube. It can occur in the uterus depending on the timing but
usually occurs in the fallopian tube.
During the delivery the cervix must first expand to enable the baby to move into the birth canal.
The surgical removal of a baby from its mother’s womb is called Caesarean section.
During the first few days of nursing, the baby is drinking Colostrum.
A normal pregnancy 40 weeks.
A baby might have complications from Rh factor if the mother was Rh negative and the mother
previously gave birth to an Rh positive baby. The mother’s blood could begin to attack the blood of the baby if the
baby is Rh positive.
A baby that is positioned feet first in the birth canal is called a Breech baby.
Conditions can be harmful to mother and child include but are not limited to:
Fetal alcohol syndrome.
Ectopic pregnancy. Toxemia
The afterbirth refers to the “birth” of the placenta after the baby is born.
A buildup of fluid in the body is called Edema and usually occurs to females that are pregnant in their legs and
feet.
Rapid growth spurts and the appearance of secondary sexual characteristics occur during
Adolescence.
The doctor who cares for a pregnant woman is called an Obstetrician.
A doctor who specializes in the female reproductive system is called a Gynecologist.
Most OB’s are also GYN’s (OB-GYN) Obstetritican-Gynecologist.
Premenstrual syndrome occurs typically between ovulation and menstruation.
HCG is a hormone that is produced by the Placenta during pregnancy.
The endometrium is a layer in the Uterus.
The rupturing of a follicle and release of a mature egg is called Ovulation.
The urethra serves an additional function in a male (along with a passageway for urine) as the
Ejaculatory duct.
Voluntary permanent sterilization of a male is called Vasectomy.
43
Rh Incompatibility and Why You Need RhoGAM
by Julie Snyder, http://www.pregnancy.org/article/rh-incompatibility-and-why-you-need-rhogam
edited to fit on this page
In cases of Rh incompatibility, a baby's red blood cells have a substance called the Rh D factor, and the mother's blood
cells do not. In medical terms, the baby is Rh positive and you are Rh negative.
If some of the baby's red blood cells leak into your system, your body may produce antibodies to the Rh D factor. This is
a condition called sensitization. These antibodies can cross the placenta and destroy the red blood cells in your unborn
baby or in the next Rh-positive baby you have.
This condition only occurs if you are Rh negative and your baby is Rh positive. It does not occur if you are Rh positive
and your baby is Rh negative.
In most cases you will not be exposed to the baby's blood until you give birth. This usually means that your first baby is
not affected. However, large amounts of the baby's blood often leak into the mother during delivery. If you are Rh
negative, the next Rh-positive baby you have could have problems if you have developed antibodies. Occasionally, in
the following situations, some of the baby's blood may leak into your system during pregnancy:
•
•
•
•
After amniocentesis or other invasive procedure
During a miscarriage or abortion
During an ectopic pregnancy
If you bleed heavily during pregnancy.
If you are Rh negative and you received Rh positive blood in a transfusion, you may have developed antibodies that will
cause the issue. In most cases, development of antibodies (sensitization) can be prevented, but if antibodies are formed,
they will cross the placenta and can cause serious damage to the red blood cells of an Rh positive baby.
If you've already been sensitized by a previous birth, your baby may develop hemolytic disease before birth. If this
happens, your baby may need a blood transfusion in the womb before birth. Sometimes early delivery by cesarean
section is necessary.
If you haven't been sensitized, you will be given an injection of Rh-immune globulin at about 28 weeks of pregnancy, and
within 72 hours after a birth, miscarriage, abortion, or amniocentesis. The Rh-immune globulin contains antibodies to the
Rh D factor. These antibodies will destroy any red blood cells from the baby that have entered your blood. You will not
have a chance to form your own antibodies to the Rh D factor.
If you receive the injection at 28 weeks and after delivery, sensitization will be prevented and Rh incompatibility should
not be a problem during your next pregnancy. It's important to receive Rh-immune globulin in all cases when the baby's
blood could leak into your system, including:
•
•
•
•
All pregnancies including ectopic (tubal) pregnancies
Early miscarriages
After chorionic villus sampling
After amniocentesis
If you are an Rh-negative woman and you've conceived with an Rh-negative partner, you're not at risk of Rh sensitization
during pregnancy. Your health care provider will confirm your partner's Rh status. You won't need Rhogam.
Most women don't require Rhogam during their first pregnancy. Some situations that cause the mom and baby's blood to
mix include a previous pregnancy loss, amniocentesis or CVS, trauma to the abdomen, c-sections and pulling on the
cord or placenta after birth. If you've experienced one of these events, it might be wise to consider a 28-week Rhogam
shot.
44
STD SPEAKER NOTES
NAME__________________________Per.__
STD - stands for: ____________________________________________
STI - stands for: ____________________________________________
VD - stands for: ____________________________________________
Are there any differences between the above diseases described? ___________
Females do not show symptoms _____% of the time.
Males do show symptoms _____% of the time.
Males general symptoms are: (2) _________________ ___________________
STD’s can be transmitted in one or more behaviors which are: _______________
The two physical modes of transmission of STD’s is: ______________________
Fallopian tubes are ____ inches long and are the size of a piece of __________.
When a fertilized egg attaches in the fallopian tube it is called: _______________
PID is: _________________________________________________________
The four classifications of STD’s are: _________ ________ _________ _________
Which type above cannot be cured? ______________________
Bacterial infections include: __________________________________________
#1 STD is: _________________________________________________
Syphilis goes through ____ stages.
Stage one is characterized by a _____________________.
Stage two is characterized by a _____________________.
After stage 2 the bacteria becomes active: ______________________________
Stage 3 can result in:______________________________________________.
Fungus infections are usually _______________ infections.
45
Natural bacteria ______________ with yeast to keep the female organs healthy.
Some causes of yeast infections include: _____________________________________
Parasites infections are:___________________________________
_________________ is characterized by a fishy smell.
Head lice are the cousin to ______________________.
They are also called _____________________.
They can be transmitted ____________ through _____________,___________.
Viral infections cannot be _____________________.
There names all begin with the letter ________.
The viral infections are: ____________________________________________
Hepatitis is classified by letters: ____________________________________________
Herpes has two types or classifications: ______________________________________
Herpes is easily ______________________.
___ to ___ % have type 1 herpes.
Herpes is called the “Gift that___________________________.”
Herpes is characterized by _________________________.
The blisters will _______________ in __ to __ days but you still have ____________.
HPV stands for: ____________________________________________
It is the #1 STD for ___________________.
There are _________ of strains.
Most cause __________________________.
They must be ___________ or ____________ off unless very bad then they
must be _____________________ removed.
46
Lifeline of Ohio
speaker notes
Name____________________per__
1. How many people are waiting for an organ donation? ___________________
2. How many of those people die every day? ___________________
3. How many people in Ohio are waiting for an organ donation? ______
4. List the organs that can be donated?
5. ___________________ ___________________ ___________________
6. ___________________ ___________________ ___________________
7. Name some of the tissues that can be donated?
8. ___________________ ___________________ ___________________
9. ___________________ ___________________ ___________________
10. Why do you not hear so much about tissue donation? ___________________
11. Which is more common: tissue or organ donation? ___________________
12. What is the success rate of organ donations? ___________________
13. Who makes the decision to be an organ donor? ___________________
14. Who needs to know to know if you want to be an organ donor? ___________
15. Who pays for the organ donation? ___________________
16. What difference would it make if a doctor knew you were an organ donor and you had an
emergency? ___________________
17. What do most major religions say regarding organ donation? _____________
18. What is the competition called for organ recipients? ___________________
47
Diseases and Disorders Prevention
Name________________________ Period___
1. Name the 5 major mircobes (pathogens) that cause disease and the common diseases they cause.
(p 629-630)
PATHOGEN
DISEASES
2. Describe three ways disease is spread. (p630-631)
1.
2.
3.
3. List 6 precautions you can take to reduce the chance of becoming infected. (p 631-632)
1.
4.
2.
5.
3.
6.
4. Name 5 Physcial and Chemical Barriers our body has. (p 638)
1.
2.
3.
4.
5.
5. Summarize the inflammatory response. (p 639-640)
Name the 4 specific lymphocytes and describe what they do. (p640-641)
48
Define immunity: (p640)
Define vaccine: (p641)
Describe the difference between epidemic and pandemic: (p648)
7. List the 8 most common STD’s and their symptoms and mode of transmission and their
treatment or cure. (p660 & 667)
STD
mode of
Transmission
symptom(s)
treatment/cure
possible longterm effects
prevention
8. What lymphocyte does HIV attack and what is the job of that lymphocyte?(p671)
9. How is HIV not transmitted (name 5)? (p670)
1.
2.
3.
4.
5.
49
9. Name the risk factors of the following:
heart disease (p693)
cancer (p696-698)
Define:
Stroke
Cerebral
Coronary
Pulmonary
Thrombosis
Embolis
Myocardial Infarction
Cancer
Tumor
Benign
Malignant
Metastasis
Carcinogen
10. List 8 symptoms of diabetes. (p705)
1.
5.
2.
6.
3.
7.
4.
8.
50
11. Name 5 long term effects of diabetes. (p705)
1.
4.
3.
5.
4.
12. How can you prevent Type 2 Diabetes? (p706)
13. How can you manage diabetes? (p706)
14. List the the treatments for cardiovascular diseases. (p691)
1.
3.
2.
4.
15. List the warning signs of:
heart attack (p691)
stroke (p692)
16. Explain the steps for cancer development. (DO NOT DO THIS ONE!)
17. Name the warning signs for cancer (CAUTION - be careful).
18. Name the ways cancer is detected. (p700)
19. Name the 5 common treatments for cancer. (p701)
51
Nutrition Survey Name________________period___
1. Did you eat breakfast today?
yes
no
2. Do you usually eat breakfast?
yes
no
3. Why do you eat or not eat breakfast? ______________________
4. Did you eat or drink anything this morning? yes
no
5. What time was it when you last ate last night? ________________
6. What is your favorite food?_______________________________
7. Do you try to watch what you eat?
yes
no
8. Do you ever consider the amount of fat in a food before you eat it? yes no
9. Do you feel tired most of the time?
yes
no
10. Do you feel tired in the first three or four classes of the day? yes no
11. Which nutrient do you think you eat the most?
carbohydrates
protein
fat
12. How much water do you drink each day?
1-3 cups 4-5 cups 6-8 cups more than 8 cups
13. How many calories do you think each gram of each nutrient has?
___ carbohydrates
___proteins
___fats
14. What percentage of your diet is from fast food restaurants?
less than 10% 20-30%
40-60%
more than 60%
15. Can you diagram the Food Plate?
yes
no
52
DIET CHART
DAY 1
DAY 2
DAY 3
Breakfast
servings Breakfast
servings Breakfast
servings
Snack
servings
Snack
servings
Lunch
servings Lunch
servings Lunch
servings
Snack
servings
Snack
servings
Snack
servings
Dinner
servings
Dinner
servings
Dinner
servings
Snack
servings
53
DIET CHART
DAY 4
DAY 5
DAY 6
Breakfast
servings Breakfast
servings Breakfast
servings
Snack
servings
Lunch
Snack
servings
Snack
servings
servings Lunch
servings Lunch
servings
Snack
servings
Snack
servings
Snack
servings
Dinner
servings
Dinner
servings
Dinner
servings
54
NUTRITION GUIDED NOTES
NAME____________________________PERIOD___
Y
O
A
W
R
U
Y
H
E
O
A
U
T
1. __________________
2._________________________ IS THE STUDY OF FOOD AND HOW FOOD AFFECTS
OUR BODIES
3._________________________ ARE SUBSTANCES IN FOOD THAT OUR BODIES
NEED
4. LIKE ________________________________ FOR THE CAR
WHY IS NUTRITION IMPORTANT?
5. ________________________________ LEADING CAUSES OF DEATH ARE LINKED
TO FOOD IN SOME WAY
6. WE NEED TO EAT EVERY ________________________________, SEVERAL
________________________________ A DAY
7. AMERICANS SPEND ________________________________ EACH DAY EATING
OUT
THE 6 MAJOR NUTRIENTS
8. ________________________________
9. ________________________________
10. ________________________________
11. ________________________________
12. ________________________________
13. ________________________________
CARBOHYDRATES
14. ________________________________ & SUGARS
15. ________________________________ & COMPLEX
16. ____________________________ %OF YOUR DIET SHOULD BE CARBS
SOURCES:
55
17. ________________________________, FRUITS, PASTAS
CARBS ARE QUICK ENERGY FUEL FOR THE BODY
FROM 2 SECONDS TO ___________ HOURS OR SO
PROTEIN (3 types)
18. ________________________________ PROTEIN
INCOMPLETE PROTEIN
19. ________________________________ PROTEIN
20. COMPLETE PROTEIN CONTAINS ALL 9 _____________ AMINO ACIDS
21. INCOMPLETE MISSING _________________ ESSENTIAL AMINO ACID
22. COMPLIMENTARY PROTEIN- TWO OR MORE
________________________________ PROTEINS TOGETHER TO FORM A
COMPLETE PROTEIN FOOD (e.g. MACARONI AND _________________)
23. THE ________________________________ BLOCKS OF ALL LIVING TISSUE
(AMINO ACIDS)
HAIR, SKIN, NAILS, BLOOD PARTICLES, HEART, LIVER, BONE, MUSCLE, ETC.
24. ________________________________% OF YOUR DIET
FATS
25. ALSO CALLED ___________________& ____________________
3 types:
SATURATED
26. ________________________________
27. ________________________________
28.____________________________ are: SOLID AT ROOM TEMPERATURE,
HAS HYDROGEN MOLECULE, THIS IS THE BAD FAT - CLOGS YOUR ARTERIES
29.
UNSATURATED _________________________ AT ROOM TEMPERATURE,
MISSING A HYDROGEN MOLECULE, THIS IS THE BETTER FAT,
CAN CLOG YOUR ARTERIES
30. MONOUNSATURATED IS THE ______________________________ FAT
CAN BE GOOD FOR CLEANING YOUR ARTERIES, PURE VIRGIN
________________________________ OIL & SAFFLOWER OIL
56
NOT ALL FATTY FOODS ARE ONE TYPE OF FAT
31. FAT IN VEGETABLE OIL IS A MIXTURE-MOSTLY__________________
32. FAT IN MEAT IS A MIXTURE-MOSTLY __________________________
FATS:
33. PROVIDE ________________________________ (LONG TERM)
34. SUPPLY FATTY ________________________________
35. CARRY FAT SOLUBLE ________________________________
36. ACTS AS A CUSHION FOR ________________________________
37. ________________________________ THE BODY
38. SHOULD BE LESS THAN ________________________________% OF YOUR DIET
57
HOW TO CALCULATE THE NUTRITIONAL VALUE OF A FOOD
Directions/Steps to Follow:
1. Take the grams of carbohydrates and multiply by 4 calories/gram to get carbohydrate calories.
2. Take the grams of proteins and multiply by 4 calories/gram to get protein calories.
3. Take the grams of fats and multiply by 9 calories/gram to get fat calories.
(In these calculations the grams cancel and you are left with “x” number of calories.
4. Add all of the calories to get total calories.
5. Divide the carbohydrate calories by the total calories (your answer should be a
decimal/fraction).
6. Divide the protein calories by the total calories (your answer should be a decimal/fraction).
7. Divide the fat calories by the total calories (your answer should be a decimal/fraction).
8. Move the decimal to the right two places or multiply each number answer by 100 to get the
percentage of each (carbohydrate, protein, fat). (Be sure to round up or down.)
9. Analyze the value of the food based on the recommended values: carbohydrates 55-65%,
protein 10-15%, and fats less than 30%.
10. Answer the questions following each calculation accordingly.
Carbohydrates
3g x 4c/g = 12c / 29 = .413 or 41.3% or 41%
Proteins
2g x 4c/g = 8c / 29 = .275 or 27.5 % or
28%
Fats
1g x 9c/g = 9c / 29 = .310 or 31.0% or
29c
31%
100%
58
NAME_____________________________ per.___
Lasagna Calculations – Practice Calculations
LASAGNA A
Total Fat 13 g
Total Carbohydrate 37 g
Protein 26 g
LASAGNA B
Total Fat 1 g
Total Carbohydrate 34 G
Protein 26 g
59
NAME_____________________________ per.___
Practice Calculating The Value Of Foods
carbs
proteins
fats
healthy?
why?
1.
26g=___%
39g=___%
31g=___%
Y/N
_______________
2.
14g=___%
15g=___%
8g=___%
Y/N
_______________
3.
54g=___%
25g=___%
15g=___%
Y/N
_______________
4.
68g=___%
31g=___%
18g=___%
Y/N
_______________
5.
56g=___%
52g=___%
46g=___%
Y/N
_______________
6.
60g=___%
11g=___%
9g=___%
Y/N
_______________
___Kentucky Fried Chicken
___Pizza Hut Cheese Pizza
___Taco Bell Taco
___McDonalds Big Mac
___Pizza Hut Pepperoni Pizza ___Chocolate Shake
60
Student Grade__ Teacher Grade__
DIET CHART Nutrient Analysis
Name__________________period___
FOODS
Healthy Foods:
carbs protein fat
carbs protein fat
______________
____g ____g ____g
____%____% ____%
______________
____g ____g ____g
____%____% ____%
______________
____g ____g ____g
____%____% ____%
______________
____g ____g ____g
____%____% ____%
______________
____g ____g ____g
____%____% ____%
Unhealthy Foods:
carbs protein fat
carbs protein fat
______________
____g ____g ____g
____%____% ____%
______________
____g ____g ____g
____%____% ____%
______________
____g ____g ____g
____%____% ____%
______________
____g ____g ____g
____%____% ____%
______________
____g ____g ____g
____%____% ____%
(listed)
(listed)
61
MEALS
Healthy Meal:
TOTALS carbs proteins fats
food list
___________________ ___g ___g ___g
____g ____g ____g
___________________ ___g ___g ___g
___________________ ___g ___g ___g
____C
____C ____C
___________________ ___g ___g ___g
____% ____% ____%
Based on the % numbers
what made this meal healthy?
___________________ ___g ___g ___g
________________________
___________________ ___g ___g ___g
________________________
___________________ ___g ___g ___g
________________________
___________________ ___g ___g ___g
________________________
___________________ ___g ___g ___g
________________________
Unhealthy Meal:
food list
___________________ ___g ___g ___g
___________________ ___g ___g ___g
___________________ ___g ___g ___g
TOTALS carbs protein fats
____g
____g ____g
____C
____C ____C
___________________ ___g ___g ___g
____% ____% ____%
Based on the % numbers
what made this meal unhealthy?
___________________ ___g ___g ___g
________________________
___________________ ___g ___g ___g
________________________
___________________ ___g ___g ___g
________________________
___________________ ___g ___g ___g
________________________
___________________ ___g ___g ___g
________________________
What do you need to do to eat healthier meals?
62
DAYS
Healthy Day:
TOTALS carbs proteins fats
food list
___________________ ___g ___g ___g
____g ____g ____g
___________________ ___g ___g ___g
___________________ ___g ___g ___g
____C
____C ____C
___________________ ___g ___g ___g
____% ____% ____%
Based on the % numbers
what made this meal healthy?
___________________ ___g ___g ___g
________________________
___________________ ___g ___g ___g
________________________
___________________ ___g ___g ___g
________________________
___________________ ___g ___g ___g
________________________
___________________ ___g ___g ___g
________________________
Unhealthy Day:
food list
___________________ ___g ___g ___g
___________________ ___g ___g ___g
___________________ ___g ___g ___g
TOTALS carbs protein fats
____g
____g ____g
____C
____C ____C
___________________ ___g ___g ___g
____% ____% ____%
Based on the % numbers
what made this meal unhealthy?
___________________ ___g ___g ___g
________________________
___________________ ___g ___g ___g
________________________
___________________ ___g ___g ___g
________________________
___________________ ___g ___g ___g
________________________
___________________ ___g ___g ___g
________________________
What do you need to do to eat healthier days?
63
Other Calculations
Name________________________Period___
MY IDEAL WEIGHT IS:_____________________lbs.
1.
Fat grams per day equals your Ideal Weight divided by two.
Ideal wt./2=___________________
2.
Protein grams per day equals your Ideal Weight multiplied by .45 (if you are age14
or less) or by .39 (if you are age15 or older)
Ideal wt x .45=___________________
Ideal wt x .39=___________________
3.
Calories per day equals your Ideal Weight x 13, 14, 15, 16, or 17 (depending on
your activity level-choose the best ONE).
Not very active (couch potato)
Ideal wt x 13=___________________
Some activity (less than lazy)
Ideal wt x 14=___________________
Active but don’t exercise (Suzi shopper) Ideal wt x 15=___________________
Athletic but no exercise (weekend warrior)Ideal wt x 16=___________________
Train regularly (GI Joe)
Ideal wt x 17=___________________
4.
Basal Metabolism – base metabolism is how many calories does it take just to keep
you alive. Basal Metabolism equals your Ideal Weight converted to kilograms. Kilogram
weight multilpied by 24.
(2.2 kg/lb)
Ideal wt / 2.2=___________________kg
kg wt x 24=___________________ Cal/day
64
Health - Food Calculations
Name_______________________period___
Favorite Food Calculation
Food Name___________________________
Carbs
__g
___%
Protein
__g
___%
Fats
__g
___%
Calories Per Day
Recommended calories per day
________________
Healthy Day calories
________________
Healthy Day calories plus or minus (how much)
________________
Unhealthy Day calories
________________
Un healthy Day plus or minus (how much)
________________
What will happen as a result of the plus or minus calories?
Fat Grams Per Day
Recommended fat grams per day
________________
Healthy Day fat
________________
Healthy Day fat plus or minus (how much)
________________
Unhealthy Day fat
________________
Unhealthy Day fat plus or minus (how much)
________________
What could happen as a result of the number of fat grams you consume?
65
What are carbohydrates?
Your body uses carbohydrates (carbs) to make glucose which is the fuel that gives
you energy and helps keep everything going. Your body can use glucose immediately
or store it in your liver and muscles for when it is needed. You can find carbohydrates
in the following:
• Fruits
• Vegetables
• Breads, cereals, and other grains
• Milk & milk products sugar-sweetened
• Foods containing added sugars (e.g. cakes, cookies, and beverages).
Healthier foods higher in carbohydrates include ones that provide dietary fiber and
whole grains as well as those without added sugars. What about foods higher in
carbohydrates such as sodas and candies that also contain added sugars? Those are
the ones that add extra calories but not many nutrients to your diet.
Some diet books use "bad" carbs to talk about foods with refined carbohydrates (i.e.,
meaning they're made from white flour and added sugars).
Examples include white bread, cakes, and cookies.
"Good" carbs is used to describe foods that have more fiber and complex
carbohydrates. Complex carbohydrates are carbohydrates that take longer to break
down into glucose; such as vegetables, fruits, whole grains and beans.
These terms aren't used in the Dietary Guidelines for Americans 2010. Instead, the
guidelines recommend choosing fiber-rich carbohydrate choices from the vegetable,
fruit, and grain groups and avoid added sugars.
What are the types of carbohydrates?
There are two main types of carbohydrates:
• Complex carbohydrates
• Simple carbohydrates
Complex Carbohydrates
Starch and dietary fiber are the two types of complex carbohydrates. Starch must be
broken down through digestion before your body can use it as a glucose
source. Quite a few foods contain starch and dietary fiber such as breads, cereals,
and vegetables:
• Starch is in certain vegetables (i.e. potatoes, dry beans, peas, and corn).
• Starch is also found in breads, cereals, and grains.
• Dietary fiber is in vegetables, fruits, and whole grain foods.
Simple Carbohydrates
Simple carbohydrates include sugars found naturally in foods such as fruits,
vegetables milk, and milk products. Simple carbohydrates also include sugars added
during food processing and refining. What's the difference? In general, foods with
added sugars have fewer nutrients than foods with naturally-occurring sugars.
*Source: http://www.cdc.gov/nutrition/everyone/basics/carbs.html
66
What is Protein?
Proteins are part of every cell, tissue, and organ in our bodies. These body proteins
are constantly being broken down and replaced. The protein in the foods we eat is
digested into amino acids that are later used to replace these proteins in our
bodies. Protein is found in the following foods:
• Meats, poultry, and fish
• Legumes (dry beans and peas)
• Tofu
• Eggs
• Nuts and seeds
• Milk & milk products
• Grains, some vegetable, and some fruits (provide only small amounts of protein
relative to other sources)
As we mentioned, most adults in the United States get more than enough protein to
meet their needs. It's rare for someone who is healthy and eating a varied diet to not
get enough protein.
What are the types of protein?
Proteins are made up of amino acids. Think of amino acids as the building blocks.
There are 20 different amino acids that join together to make all types of protein.
Some of these amino acids can't be made by our bodies, so these are known as
essential amino acids. It's essential that our diet provide these. In the diet, protein
sources are labeled according to how many of the essential amino acids they provide:
• A complete protein source is one that provides all of the essential amino acids. You
may also hear these sources called high quality proteins. Animal-based foods;
for example, meat, poultry, fish, milk, eggs, and cheese are considered
complete protein sources.
• An incomplete protein source is one that is low in one or more of the essential
amino acids.
• Complementary proteins are two or more incomplete protein sources that together
provide adequate amounts of all the essential amino acids.
For example, rice contains low amounts of certain essential amino acids; however,
these same essential amino acids are found in greater amounts in dry beans.
Similarly, dry beans contain lower amounts of other essential amino acids that can be
found in larger amounts in rice. Together, these two foods can provide adequate
amounts of all the essential amino acids the body needs.
In the past, it was thought that these complementary proteins needed to be eaten at
the same meal for your body to use them together. Now studies show that your body
can combine complementary proteins that are eaten within the same day.
How much protein do I need?
Maybe you've wondered how much protein you need each day. In general, it's
recommended that 10–35% of your daily calories come from protein.
*Source: http://www.cdc.gov/nutrition/everyone/basics/protein.html
67
The truth about fats: bad and good
The body needs fat. It’s a major energy source and also helps you absorb certain vitamins
and nutrients. Only some fats are bad for you: saturated fats and trans fatty acids, or trans
fats. These bad fats boost your chances of developing heart disease by increasing two of
its main risk factors: LDL cholesterol and triglycerides.
But some fats are good for you, and this is the case with unsaturated fats. There are two
types of unsaturated fats: polyunsaturated fats and monounsaturated fats. These good
fats can help lower LDL, prevent abnormal heart rhythms, and prevent heart disease.
Bad fat
Saturated fats and trans fats share a physical trait: They are solid at room temperature.
Think of butter, shortening, or the marbleized fat in a steak. But bad fats abound in some
liquids, too, including whole milk, cream, and coconut oil. These fats drive up your total
cholesterol, in particular tipping the balance toward LDL cholesterol, the destructive type
that promotes the formation of blockages in the coronary arteries, the hallmark of heart
disease.
Saturated fats. There are about 24 different saturated fats. Not all of them are equally bad
for your health. The saturated fat found in butter, whole milk, cheese, and other dairy
products increases LDL levels the most, followed by the saturated fat in beef. Curiously,
the saturated fat called stearic acid, found in pure chocolate, is more like unsaturated fat in
that it lowers LDL levels. Even some vegetable oils, such as palm oil and coconut oil,
contain saturated fat.
Trans fats (partially hydrogenated oils). These fats occur naturally in meat, but their
main dietary source is packaged baked products such as cookies, cakes, breads, and
crackers, as well as fast foods and some dairy products. Trans fats were artificially created
in the laboratory to provide cheap alternatives to butter. Food chemists found that they
could solidify vegetable oil by heating it in the presence of hydrogen. As a result, the
structure of polyunsaturated fat (a good fat) becomes more like saturated fat. Thus, solid
vegetable fats such as shortening and margarine came into being. Today, trans fats are
found not only in solid foods such as these, but also in foods that contain “partially
hydrogenated oil.”
Trans fats are even worse for you than saturated fats. Not only do they increase your LDL
cholesterol, but they also reduce your beneficial HDL cholesterol. There is no safe level of
trans fats.
Good fat
Good fats come mainly from vegetable and fish products. They are liquid, not solid. There
are two broad categories of beneficial fats: polyunsaturated and monounsaturated.
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Polyunsaturated fats. When you pour liquid cooking oil in a pan, there’s a good chance
you’re using polyunsaturated fat. Corn oil is a common example. Polyunsaturated fats are
required for normal body functions, but your body can’t manufacture them and so must get
them from food. Polyunsaturated fats help build cell membranes, the exterior casing of
each cell, and the sheaths surrounding nerves. They’re vital to blood clotting, muscle
contraction and relaxation, and inflammation. They reduce LDL more than they lower HDL,
improving your cholesterol profile. Even better, they also lower triglycerides. There are two
types of polyunsaturated fats: omega-3 (n-3) fatty acids and omega-6 (n-6) fatty acids.
Research has shown that omega-3s help prevent and even treat heart disease and stroke.
Evidence also suggests they have similar benefits against autoimmune diseases such as
lupus, eczema, and rheumatoid arthritis. Omega-3s come mainly from fish, but also from
flaxseeds, walnuts, canola oil, and unhydrogenated soybean oil. Fatty fish such as
salmon, mackerel, and sardines are especially good sources of omega-3s.
Omega-6 fatty acids also lower the risk for heart disease. High levels of linoleic acid, an
omega-6, are in such vegetable oils as safflower, soybean, sunflower, walnut, and corn
oils.
Monounsaturated fats. These fats should be used as much as possible along with
polyunsaturated fats to replace the bad saturated fats and trans fats. Good sources of
monounsaturated fats are olive oil, peanut oil, canola oil, avocados, and most nuts.
The bottom line is that “good fats” are an integral part of heart-healthy diets, especially
when they replace saturated and trans fats in our diets. These healthy fats are also a good
swap for some of the carbohydrates we eat.
*source: http://www.health.harvard.edu/fhg/updates/Truth-about-fats.shtml
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Dangers of Sugar
www.fitnesspillars.com
The dangers of sugar are very serious. Excess sugar intake will do more to derail your
weight-loss eating plan than just about anything else. If you limit sugar in your diet,
you will go a long way to getting incredible results with your weight-loss eating plan.
The Hidden Dangers of Sugar
The Dangers of Sugar - When I researched the bad effects of sugar in our diet, I
was astonished at how harmful sugar is to our bodies. We've all learned how sugar
can rot our teeth, increase our risk of getting diabetes, and make us gain weight. You
may be surprised at how many other bad effects sugar has on our system over the
long term.
How Sugar Can Ruin Your Healthy Weight Loss Plan:
If you limit your sugar intake, you will be well on your way to building the body of
your dreams. That's because excess sugar intake will do more to derail you from
reaching your weight loss and fitness goals than just about anything.
The problem with sugar is that it
tastes so darn good. Therein lies the
rub. If sugar treats tasted like
broccoli, it would be easy to avoid
them altogether. Because sugar tastes
good, it can be very difficult to avoid
consuming excess amounts of it.
Sugar is habit forming. It is addicting.
And that can lead to all kinds of health
problems. Sugar has absolutely no
nutritional value. Consuming a lot of
sugar is the equivalent of taking a
daily fat pill.
Once we start eating sugar, it's
difficult to stop. The more of it we eat,
the more we crave.
Sugar is largely responsible for unwanted weight gain, excess fat, and excess sugar
intake leads to obesity for too many people.
Sugar can give us a short-term spike in energy, but then we have an energy crash.
Sugar actually robs us of energy, and that creates a vicious cycle where we exercise
less, become even more sedentary, and gain even more weight.
Excess sugar intake is one of major reasons why many people don't realize their goal
to lose weight or build a lean, muscular body. You cannot continue to take in excess
amounts of sugar and expect to build the body that you desire.
There is a lot of media coverage about the dangers of saturated fat (and for good
reason), but there is not enough coverage on the dangers of sugar. Limit both sugar
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intake and saturated fat in your diet, and you will see astonishing changes in your
body. You will not believe the difference.
Dealing With Sugar Cravings:
We all struggle with food cravings. If you learn strategies of how to deal with sugar
cravings, you will go a long way to reaching your weight loss and fitness goals.
Don't beat yourself up if you give in to the craving. You're human. Beating yourself up
over the occasional slip up is only going to demotivate you and discourage you.
How Sugar Can Destroy your Body and Your Health:
One of the dangers of sugar is that sugar raises your blood sugar levels (makes
sense). But sugar can also cause hypoglycemia. Over the long-term, excess sugar in
your diet speeds up the aging process, increases your risk of getting cancer, heart
problems, contributes to diabetes, can lead to osteoporosis, hurt your eyesight, and
can cause arthritis.
For you ladies out there concerned about keeping your skin looking young, sugar
plays a role in giving you wrinkles and aging your skin.
No Sugar Diet - Benefits of Cutting Sugar from Your Diet:
While we're not suggesting that you never eat sugar (that is extreme), if you adopt a
a no sugar diet most days of the week, you will see quick weight loss results.
To put a more positive slant on it, if you limit your sugar intake, you lower your risk of
degenerative diseases, slow the aging process, save hospital bills and medical bills,
and improve the quality of your life. If you avoid the dangers of sugar, and limit your
sugar intake, you'll look better, feel better, and perform better.
If you can discipline yourself to cut back on sugar, your chances of you getting serious
results from your weight loss eating plan skyrocket. Cut back on sugar and the
pounds will melt off your body.
Eating a lot of foods that contain too much sugar is habit forming. And like any other
bad habit, the habit of eating too much sugar can be broken. Begin by cutting back on
sugar a little at a time. Progressively cut back even more until you get to the point
where you are consuming very little sugar in your diet. Substitute snacks that contain
little or no sugar. Over time, it will get easier and easier to substitute good foods for
the bad foods. You will train yourself to avoid the dangers of sugar.
We're not suggesting that you never eat sugar. Life is too short to never have candy
bars, chocolate cake, and a Coca-Cola. Rather, work on cutting back on your sugar
intake. The more you cut back on sugar, the more results you will see with your diet
plan and your fitness goals.
Save the sugar foods as a way to reward yourself for your discipline with your diet
plan or your exercise plan. Create an incentive system where you reward yourself
with your favorite sugar foods when you reach a weight loss or fitness milestone. This
can be very effective in helping you reach your fitness goals.
Avoid the dangers of sugar, and you'll go a long way toward getting better results
with your weight-loss eating plan.
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10 Things You Don't Know
About Sugar
(And What You Don't Know Could Hurt You)
Kristin Kirkpatrick, M.S., R.D., L.D.
Manager of Wellness Nutrition Services at Cleveland Clinic Wellness Institute
Excessive sugar in the diet is not the best idea when it comes to healthy living.
Nonetheless, few of us are consuming sugar in recommended moderate amounts and most
of us are eating tons of it. In fact, worldwide we are consuming about 500 extra calories a
day from sugar. That's just about what you would need to consume if you wanted to gain a
pound a week. Most people know that sugar is not good for them, but for some reason,
they think the risk of excess sugar consumption is less than that of having too much
saturated and trans fat, sodium or calories. Perhaps it's sugar's lack of sodium or fat that
make it the "lesser of several evils," or perhaps people are simply of the mind frame that
what they don't know won't hurt them. If you really knew what it was doing to your body,
though, you might just put it at the top of your "foods to avoid" list. Here are ten things
that may surprise you about sugar.
1. Sugar can damage your heart
While it's been widely noted that excess sugar can increase the overall risk for heart
disease, a 2013 study in the Journal of the American Heart Association displayed strong
evidence that sugar can actually affect the pumping mechanism of your heart and could
increase the risk for heart failure. The findings specifically pinpointed a molecule from
sugar (as well as from starch) called glucose metabolite glucose 6-phosphate (G6P) that
was responsible for the changes in the muscle protein of the heart. These changes could
eventually lead to heart failure. Approximately half of the people that are diagnosed
with heart failure die within five years.
2. Sugar specifically promotes belly fat
Adolescent obesity rates have tripled in the past 30 years and childhood obesity rates have
doubled. Many of us are aware of the data that demonstrates just how literally big our
future is looking, but beyond the studies and all the initiatives to curb childhood obesity,
one needs only to visit an amusement park, school or mall to truly see what is happening.
One factor that seems to inflict obese children is fat accumulation in the trunk area of the
body. Why? One cause may be the increase in fructose-laden beverages. A 2010 study in
children found that excess fructose intake (but not glucose intake) actually caused visceral
fat cells to mature -- setting the stage for a big belly and even bigger future risk for heart
disease and diabetes.
3. Sugar is the true silent killer
Move over salt and hypertension, you've got competition. Sugar, as it turns out, is just as
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much of a silent killer. A 2008 study found that excess fructose consumption was linked to
an increase in a condition called leptin resistance. Leptin is a hormone that tells you when
you've had enough food. The problem is, we often ignore the signal our brain sends to us.
For some people though, leptin simply does not want to work, leaving the person with no
signal whatsoever that the body has enough food to function. This in turn can lead to over
consumption of food and consequently, obesity. Why the silent killer? Because it all
happens without symptoms or warning bells. If you've gained weight in the past year and
can't quite figure out why, perhaps you should look at how much fructose you're feeding
your body.
4. Sugar may be linked to cancer production and may effect cancer survival
In the world of nutrition, it's hard to talk about sugar without talking about insulin. That's
because insulin is sugar's little chaperone to the cells, and when too much of it is
consumed, or our insulin does not work (probably because we're eating too much sugar)
and the body revolts. One connection that has been well documented in the literature is the
link betweeninsulin resistance and cancer . A 2013 study found that sugars in the intestine
triggered the formation of a hormone called GIP (controlled by a protein called β-catenin
that is completely dependant on sugar levels), that in turn, increases insulin released by
the pancreas. Researchers found that β-catenin may in fact affect the cells susceptibility to
cancer formation. Further studies have found negative associations between high sugar
and starch intake and survival rates in both breast cancer patients and colon
cancer patients.
5. Your sugar "addiction" may be genetic
If you've ever said, "I'm completely addicted to sugar," you may actually be correct. A
recentstudy of 579 individuals showed that those who had genetic changes in a hormone
called ghrelin consumed more sugar (and alcohol) than those that had no gene variation.
Ghrelin is a hormone that tells the brain you're hungry. Researchers think that the genetic
components that effect your ghrelin release may have a lot to do with whether or not you
seek to enhance a neurological reward system through your sweet tooth. Findings with this
study were similar to study conducted in 2012 as well.
6. Sugar and alcohol have similar toxic liver effects on the body
A 2012 paper in the journal Nature, brought forth the idea that limitations and warnings
should be placed on sugar similar to warnings we see on alcohol. The authors
showedevidence that fructose and glucose in excess can have a toxic effect on the liver as
the metabolism of ethanol -- the alcohol contained in alcoholic beverages had similarities
to the metabolic pathways that fructose took. Further, sugar increased the risk for several
of the same chronic conditions that alcohol was responsible for. Finally, if you think that
your slim stature keeps you immune from fructose causing liver damage, think again. A
2013 studyfound that liver damage could occur even without excess calories or weight gain.
7. Sugar may sap your brain power
When I think back on my childhood, I remember consuming more sugar than I probably
should have. I should have enjoyed my youth back then, because unfortunately, all the
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sugar may have accelerated the aging process. A 2009 study found a positive relationship
between glucose consumption and the aging of our cells. Aging of the cells consequently
can be the cause of something as simple as wrinkles to something as dire as chronic
disease. But there is other alarming evidence that sugar may affect the aging of your brain
as well. A 2012 study found that excess sugar consumption was linked to deficiencies in
memory and overall cognitive health. A 2009 study in rats showed similar findings.
8. Sugar hides in many everyday "non-sugar" foods
While many of my patients strive to avoid the "normal" sugary culprits (candy, cookies,
cake, etc.), they often are duped when they discover some of their favorite foods also
contain lots of sugar. Examples include tomato sauce, fat free dressing, tonic water,
marinates, crackers and even bread.
9. An overload of sugar (specifically in beverages) may shorten your life
A 2013 study estimated that 180,000 deaths worldwide may be attributed to sweetened
beverage consumption. The United States alone accounted for 25,000 deaths in 2010. The
authors summarize that deaths occurred due to the association with sugar-sweetened
beverages and chronic disease risk such as diabetes, heart disease and cancer.
10. Sugar is making us fat
I figured I'd leave the most obvious fact for last. While you may be aware that too many
calories from any source will be stored as fat if not burned, what you may not connect is
that the lack of other nutrients in sugar actually makes it much easier to eat gobs of it with
no physical effects to warn us of the danger that lurks. Foods rich
in fiber, fat and proteinall have been associated with increased fullness. Sugar will give you
the calories, but not the feeling that you've had enough. That's why you can have an entire
king-size bag of licorice (with it's sky high glycemic index at the movies and come out
afterwards ready to go for dinner.
On a final note, it's important to point out that simple sugars from milk (in the form of
lactose) don't display the same negative health effects that we see in the literature when
reviewing sugar's effects on the body. Simple sugars coming from fruit are also less
concerning given their high amounts of disease-fighting compounds and fiber.
So now you know, and knowing perhaps can create action. You can do something about
decreasing your overall sugar consumption without feeling deprivation or sheer
frustration! That will be the focus of my next blog. Stay tuned!
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Something About Soda
Your Health is at STAKE!
Before you drink another cola or soda, read the following article, it may Save Your Life!
Scientists have found that healthy people have body fluids that are slightly alkaline, 7.1 to 7.5 pH.
Scientists and doctors have also found that over 150 degenerative diseases are linked to acidity,
including cancer, diabetes, arthritis, heart disease, gall and kidney stones, and many more. All
diseases thrive in an acidic, oxygen poor environment.
Keep in mind that a drop in every point on the pH scale is10x more acidic than the previous
number--i.e. from 7 to 6 is 10x, from 7 to 5 is 100x etc. From 7 to 2 is 100,000x more acidic, colas
are in the approximate 2.5 pH range. Almost no soda(pop) is higher than 3.0. Diet sodas are the
worst as they have the highest acid content. Actually diet sodas cause you to gain weight because
they alter the blood chemistry, making changes in your metabolism, leading to a slower metabolic
rate. See our link on Aspartame. The best liquid to drink is water.
Almost everything we do including our life styles and our diets push us into the acidic range:
proteins, carbohydrates, and fats are all digested down to acids. Even metabolic functions and
exercise create some acids (lactic acid). Body fluids range between 4.5 and 7.5 pH (Your blood
must maintain an alkaline range of 7.35 to 7.45 pH). So even our natural functions produce acids,
and if we do not get the proper minerals in the proper forms, our bodies will begin to degenerate.
When you drink soda, the deterioration will be much faster. Read our Nutrition Main Page for more
on this.
Can Cola & Sodas Kill?
Over the long term the effects of colas are devastating to the body. Acidity, sugars, and artificial
flavors and sweeteners can shorten your life. It would take 32 glasses of alkaline water at an
alkaline pH of 9 to neutralize the acid from one 12 oz. cola or soda. When you drink a cola o7575r
soda, the body will use up reserves of its own stored alkaline buffers, mainly calcium from the
bones and DNA, to raise the body's alkalinity levels, especially to maintain proper blood alkaline
pH levels. Acidic blood levels cause death! There are enough acids in one soda to kill you if you
didn't possess a mechanism to neutralize them. But your mineral buffers can be used up.
The reason it is so bad, is that soda, like water and other liquids, pass very quickly through the
stomach into the small intestine where it is quickly assimilated into the bloodstream through the
openings in the villi in the walls of the intestines. They can also be absorbed right through the
stomach's lining directly into the blood. Liquids do not stay in the digestive tract like solid food
does. All liquids go into the bloodstream, is filtered through the liver and the kidneys, and what is
not needed7575 is sent to the bladder and urinated out. But these liquids come in contact with
virtually every cell in your body.
When a substance is an acid, it means that there are a large number of positively charged hydrogen
ions in it. These positively charged ions are lacking electrons and steal electrons from other atoms
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in the body which themselves become electrically unstable and seek other electrons from other
atoms. Acids are free radicals and what you've just created is a chain reaction of electron stealing.
The problem with this is that whenever an electron is torn from an atom a little spark is produced,
and this is what damages cell membranes. It's called free radical damage and can be seen under a
microscope in a live blood cell analysis.
If you have enough minerals the body can stop the process. But when you use up the supply of
available minerals to neutralize the acids, at that point you may get a very serious degenerative
disease. Every soda that you drink will contribute to this acidity. Even without soda our bodies
naturally produce acids, and minerals are needed in our diets to stop the deterioration process.
Unfortunately, most of the food that we eat no longer contains the minerals that we need. This may
be the reason for all the degenerative diseases that are so prevalent today.
Most degenerative diseases we call "Old-Age Diseases" like memory loss, osteoporosis, arthritis,
diabetes, hypertension, and many more are actually life style diseases caused by acidosis, the lack
of supplements, what acids we ingest, what nutrients we don't ingest, or toxins we don't properly
eliminate.
Source: http://www.healthenlightenment.com/soda.shtml
76
Hey! Thirsty
for Some
Ant Bite
Juice?
What you don’t know about the ingredients in
diet soft drinks can hurt you plenty
by K. Alexander J.D.
Next time you’re thirsty and find yourself reaching for a diet soda, hoping to stay
at your fighting weight, consider this information. Your aspartame- loaded drink will likely have
you craving carbohydrates and packing on the fat, not to mention setting you up for
depression, insomnia and a host of life-wrecking and deadly diseases, once you become
addicted. Yes, that’s right— addicted. Let’s take a look at this stuff, and see why BFS
President Dr. Greg Shepard refers to soda as one of the “BFS Five Lethal Foods.”
Sure, you’ve heard many times aspartame is safe and just consists of a combination of
two amino acids that are found in your food anyway, right? Not exactly. The artificial sweetener
aspartame is a chemical compound consisting of 40 percent aspartic acid, 50 percent
phenylalanine and 10 percent methanol or wood alcohol (that stuff coaches used to pour on
scrapes that stung like crazy and that ignorant drunks would drink in desperation, causing
them to go blind).
Aspartic acid is classified as an excitotoxin, meaning it overstimulates neurons to the
point that they die, especially in the memory and L-dopa-producing areas of the
brain. Poisoning your brain cells is what these excitotoxins are doing. When these amino acids
are eaten in foods, the many other amino acids and other nutrients also present in the foods
protect against this type of damage. Alone, the amino acids are dangerous. Take that
destruction to its inevitable conclusion down the road and you’re stuck with Alzheimer’s,
Parkinson’s and Lou Gherig’s disease (ALS). According to aspartame researcher H. J.
Roberts, MD, the incidence of Alzheimer’s alone has skyrocketed over the last 15 years.
Phenylalanine degrades at room temperature, and rapidly above 86 degrees F., into a
tumor- causing agent, diketopiperazine. A can of Diet Coke in the summer, anyone? According
to former US Food and Drug Administration toxicologist Dr. Adrian Gross, “The cancer-causing
potential of aspartame is a matter that has been established beyond any reasonable doubt.”
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Additionally, phenylalanine (and possibly aspartic acid as well) depresses levels of
serotonin—the “feel-good neurotransmitter” and a natural substance in the body that helps you
sleep. It is circulating levels of this
neurotransmitter that SSRI antidepressants
seek to
increase. Because these two amino acids
affect your brain chemicals, you will find
yourself addicted to them and not wanting to
accept this as truth because it would mean
you have to give up that soda you love. You
will crave sugars (even fake sugars, as in
more aspartame), as your body tries to
increase serotonin levels and balance your
insulin levels, which are all over the place
trying to balance that quantity of artificial
sugar. So, most likely, you will want to eat
more, especially Ding Dongs and French fries.
And drink more soda, of course.
As for that wood alcohol—it is
metabolized into two scary components—formic acid (what ants inject when they bite you) and
formaldehyde (what your lab frog was pickled in—yep, that’s right). Both of these chemicals
are strong metabolic poisons. Your liver will try to keep up with you in metabolizing these
dangerous chemicals, but your body will try to protect you from the remaining amounts by
stubbornly encasing them in fat. If you don’t have enough for the job, it will make sure to make
more. Tiny amounts of methanol can be found in fruit, but the ethanol in them protects you
against this damage. The EPA maximum daily intake level is 7.8 mgs. You will ingest around
25 mgs of methanol in that medium combo drink at the local fast food joint. That’s just one
drink. Many teenagers and young adults drink 4-6 diet sodas per day.
The European Union is now re-evaluating aspartame based on these safety concerns.
It’s time the FDA did the same. Here are a few examples from the list of 92 symptoms related
to aspartame reported by the FDA—muscle spasms, fatigue, depression, seizures, memory
loss (trying to pass a test?), vision damage, anxiety attacks, blood sugar problems, multiple
sclerosis, Parkinson’s, and on and on. Do you really need this processed, acidic, chemical
garbage? And we won’t even get into what colas do to your bones.
Editor’s note: If you decide to quit drinking diet soft drinks, give yourself 60 days
to recover from mild problems due to chronic aspartame ingestion and don’t expect it
to be easy. For more information, see “Excitotoxins: The Taste That Kills” by
neurologist Russell L. Blaylock on the Web at www.dorway.com /offasprt.html or
www.presidiotex.com /bressler
Bigger Faster Stronger • Spring 2004
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UNDERSTANDING BODY FAT
Body fat measurements and the measuring tape are recognized as superior methods for measuring
“weight loss”. When one declares that they want to “lose weight”, what they often mean is that
they want to lose fat. So, now that you’ve had your body fat percentage measured, what does the
number really mean?
First, your body fat percentage is simply the percentage of fat your body contains. If you are 150
pounds and 10% fat, it means that your body consists of 15 pounds fat and 135 pounds lean body
mass (bone, muscle, organ tissue, blood and everything else).
A certain amount of fat is essential to bodily functions. Fat regulates body temperature, cushions
and insulates organs and tissues and is the main form of the body’s energy storage. The following
table describes body fat ranges and their associated categories:
*General Body Fat Percentage Categories
Classification Women (% fat)
Men (% fat)
Essential Fat
10-12%
2-4%
Athletes
14-20%
6-13%
Fitness
21-24%
14-17%
Acceptable
25-31%
18-25%
Obese
32% plus
25% plus
*American Council on Exercise
Knowing your body fat percentage can also help you determine if your weight loss goals are
realistic. Remember, weight loss doesn’t always mean fat loss. For example:
Let’s say you’re a 130# woman with 23% body fat, and you goal is to “lose 20 pounds”:
Initial body fat: 130# x 0.23 fat = 30 # body fat
Lean body mass: 130# total - 30# fat = 100# lean body mass (bones, organs and all else)
Goal: 130# - 20# = 110 pounds
As you can see, the goal of losing 20 pounds is not realistic or healthy. At 110 pounds, this woman
still requires 100# of lean body mass (bones, organs, etc.), but would only be carrying 10#, or only
9% body fat. From the chart above, you can see that this is a dangerously low percentage.
A better goal might be for the woman to reduce her body fat from 23% to 18%. In this case:
130# x 0.18 = 23 # body fat
100# lean body mass + 23 # = 123# goal weight
So, for this individual to achieve a lean, but healthy 18% fat, she would need to lose only 7 pounds
of fat, reducing her weight from her current 130 pounds to 123 pounds. Losing more than 7
pounds means losing lean body mass (usually metabolically-active muscle tissue), which is clearly
not desirable.
So before you decide that you need to “lose weight”, remember to consider that “weight” consists
of both lean body mass and body fat. Try to keep your weight loss goals realistic, and remember,
keep the calorie-burning muscle, and lose only the fat.
Measuring Body Fat Is Important for Determining Fitness
Weight alone is not a clear indicator of good health because it does not distinguish between pounds
that come from body fat and those that come from lean body mass or muscle. Carrying too much fat
is a condition called obesity, and puts a person at risk for many serious medical conditions
including heart disease, diabetes and even certain forms of cancer. In fact, obesity contributes to at
least half the chronic diseases in western society.
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Not All Pounds Are the Same
Overweight means an excess of total body weight based on population averages for heights and
body frame sizes. Athletes and very muscular people may be overweight, but that does not mean
they are over fat. Obesity means an excess of body fat regardless of weight.
Appearances Can Be Deceiving
Men A, B and C are exactly the same height. A and B have the same weight, and C weighs
considerably more. For his height C appears to be fat. But after analyzing body fat levels, B and C
have acceptable percentages while A has above the recommended range and is at a higher health
risk.
A Message for Women
Woman have more body fat than men—about five percent more. By nature, a woman’s body is
developed to protect her and a potential fetus. As a result, women have more enzymes for storing
fat and fewer enzymes for burning fat. Additionally, the estrogen women have activates fat storing
enzymes and causes them to multiply.
Women experience more changes in hydration levels than men because of their menstrual cycle,
and this can affect body fat measuring, particularly using the BIA method. Retaining fluid may also
cause weight to fluctuate day-to-day during this period causing additional variation in the body fat
percentage.
Female users of BIA products should be aware of their natural monthly body cycles.
To establish a baseline for monitoring body fat, many women find it useful to chart their readings
every day for a month. Afterward, monitoring at regular intervals can anticipate monthly
fluctuations.
Hormonal changes due to pregnancy or menopause may also cause water retention and variations in
measuring. Changes in hydration levels can also be due to food, caffeine or alcohol consumption,
strenuous exercise, stress or illness, or the taking of prescription drugs.
To successfully monitor progress, women should remember to compare weight and body fat
percentage measurements taken under the same conditions over a period of time. Pay attention to
fluctuations caused by menstruation. And stay within the Women’s—not the Men’s—Healthy Body
Fat Range!
Health Risks
Too Little Body Fat
It’s possible to have too little body fat. Women athletes involved in high performance sports that
emphasize low body weight and extremely low body fat percentage often experience a decrease in
hormones that causes an interruption in the menstrual cycle. The same condition can occur when a
woman is anorexic and her body goes into a semi-starvation mode. Over an extended period of
time, this can lead to other health risks such as the loss of bone mass.
Too Much Body Fat
Obesity has become a serious health threat for women at every stage of life. Conditions that are
attributable to overweight and that are female-specific include an increased incidence of breast
cancer after menopause particularly for women taking hormone replacement therapy, and higher
rates of endometrial cancer. Also associated with obesity are various birth defects, obstetric and
gynecological complications, and infertility. In addition, obesity has been documented in
connection with stress incontinence among women.
Bioelectrical Impedance Analysis
Bioelectrical Impedance Analysis or BIA is considered one of the most reliable and accessible
methods of screening body fat. In conventional BIA, a person is weighed, then height, age, gender
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and weight or other physical characteristics such as body type, physical activity level, ethnicity, etc.
are entered in a computer. While the person is lying down, electrodes are attached to various parts
of the body and a small electric signal is circulated. Simply explained, BIA measures the impedance
or resistance to the signal as it travels through the water that is found in muscle and fat. The more
muscle a person has, the more water their body can hold. The greater the amount of water in a
person’s body, the easier it is for the current to pass through it. The more fat, the more resistance to
the current. BIA is safe and it does not hurt. In fact, the signal used in body fat monitors can not be
felt at all either by an adult or child.
Muscle & Fat Facts:
1 pound of muscle burns 30-50 calories per day
1 pound of fat burns less than one calorie per day
Avg. woman has 20 lbs of muscle
Avg. man has 40 lbs of muscle
How To Lose Fat
Fat contains 3500 calories/pound
To lose one pound of fat you need to burn 3500 more calories than you eat.
Most people do not burn 3500 calories in a day. (What were some of your numbers?)
Cannot burn (lose) one pound of fat per day.
Can lose one pound per day, but most if it will be water, some will be fat, some may be lean body tissue.
Starvation Diets/Low Calorie Diets cause what I call the “starvation effect.”
Your body, when starved, holds fat and burns protein. If you are starving your body, where does it get the
protein? Muscle and other lean tissue.
So you must eat and eat healthy. Nutrient dense, low fat foods.
Use the easy/quick calculation.
Exercise burns x number of calories (jogging for 20 minutes will burn 200-300 calories depending on intensity,
age, metabolism etc.)
In the next 8-10 hours you will burn another 600-800 calories in repairing the body.
Lifting (intensely) for 45 minutes burns 300 calories.
Next 48 hours burn 800-1000 calories in repairing the body.
Most in the first 8-12 hours.
So you should exercise to get the “exercise effect.” Remember Covert’s 3 Rules.
Use big muscles, go on and on 15 min. min., be able to talk.
Eat 500 less calories per day. Will burn 3500 calories in one week= one pound of fat.
Exercise to burn 500 more calories per day. Will burn 3500 calories in one week= one pound of fat.
Will have a deficit of 1000 calories per day. Will burn 3500 calories in one week= two pounds of fat.
Doing this will teach you discipline and good habits due to the time it will take to lose weight in a healthy
fashion.
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THE FOOD PLATE
Balancing Calories
● Enjoy your food, but eat less.
● Avoid oversized portions.
Foods to Increase
● Make half your plate fruits and vegetables.
● Make at least half your grains whole grains.
● Switch to fat-free or low-fat (1%) milk.
Foods to Reduce
● Compare sodium in foods like soup, bread, and frozen meals ― and choose the
foods with lower numbers.
● Drink water instead of sugary drinks.
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Easy Calculation
1. Fat grams x 5
2. Add all grams (protein, carbohydrates, fats)
3. If...
a. (Fg’s x 5) is lower than (Sum of all grams) it is healthy
b. (Fg’s x 5) is higher than Sum of all grams it is
not healthy
4. All foods are either Carbohydrates, Proteins, or Fats
The number of grams tells you this.
If the carbohydrate grams are higher it is a carb,
If the protein grams are higher it is a protein.
Things like butter, and oils are the only fats (thought many foods do
contain higher amounts of fats.)
5. If the food is a carbohydrate, determine if it is mostly sugar carbs
(over 50%) or complex (starchy) carbs.
6. Eat...
a lot of healthy carbohydrates (not the sugar)
a little of the healthy proteins
none (or a little) if sugary or fatty food
3.
Record the total calories from the label.
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Practice Easy Calculations Name_______________per__
Five Guys Hamburger
Carbs 39g
Protein 39g
Fat 43g
Healthy / Not Healthy
Carbs- simple/complex
OR
Protein
I should eat…
A lot/ A little / None
McDonalds Egg McMuffin
Carbs 26g
Protein 18g
Fat 16g
Healthy / Not Healthy
Carbs- simple/complex
OR
Protein
I should eat…
A lot/ A little / None
6” Chipotle Burrito (with rice,pinto,barbacoa,red salsa,cheese,sour cream,lettuce)
Carbs 96g
Protein 51g
Fat 38g
Healthy / Not Healthy
Carbs- simple/complex
OR
Protein
I should eat…
A lot/ A little / None
Subway Meatball Sub
Carbs 46g
Proteins 21g
Fat 25g
Healthy / Not Healthy
Carbs- simple/complex
OR
Protein
I should eat…
A lot/ A little / None
Calories in 1 lb of fat=_____.
You eat 350 less calories per day, how many days to lose one lb? _____
Recommended body fat for male ________ female __________
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Name________________________period__ Health- Grocery Test
Go to the grocery store and find 8 of your favorite food items (not drinks or candy) and do the quick/easy
calculation we discussed in class. Be sure to record the information required for each item. Then circle what
you should do in regards to the knowledge you have on this food product.
Food Item:_____________________
Food Item:_____________________
carbs
carbs
___g sugar__ g Healthy /Not Healthy
protein ___g
fat
___g x 5=__
Total
___g
Total Calories
Carbs-simple/complex
OR
Protein
I should eat:...
a lot / a little / none
___
___g sugar__ g Healthy /Not Healthy
protein ___g
fat
___g x 5=__
Total
___g
Total Calories
Carbs-simple/complex
OR
Protein
I should eat:...
a lot / a little / none
___
Food Item:_____________________
Food Item:_____________________
carbs
carbs
___g sugar__ g Healthy /Not Healthy
protein ___g
fat
___g x 5=__
Total
___g
Total Calories
Carbs-simple/complex
OR
Protein
I should eat:...
a lot / a little / none
___
___g sugar__ g Healthy /Not Healthy
protein ___g
fat
___g x 5=__
Total
___g
Total Calories
Carbs-simple/complex
OR
Protein
I should eat:...
a lot / a little / none
___
Food Item:_____________________
Food Item:_____________________
carbs
carbs
___g sugar__ g Healthy /Not Healthy
protein ___g
fat
___g x 5=__
Total
___g
Total Calories
Carbs-simple/complex
OR
Protein
I should eat:...
a lot / a little / none
___
___g sugar__ g Healthy /Not Healthy
protein ___g
fat
___g x 5=__
Total
___g
Total Calories
Carbs-simple/complex
OR
Protein
I should eat:...
a lot / a little / none
___
Food Item:_____________________
Food Item:_____________________
carbs
carbs
___g sugar__ g Healthy /Not Healthy
protein ___g
fat
___g x 5=__
Total
___g
Total Calories
___
Carbs-simple/complex
OR
Protein
I should eat:...
a lot / a little / none
___g sugar__ g Healthy /Not Healthy
protein ___g
fat
___g x 5=__
Total
___g
Total Calories
Carbs-simple/complex
OR
Protein
I should eat:...
a lot / a little / none
___
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Name ______________________period___
FIT OR FAT - Guided Notes
1. Covert Bailey is a _____________________.
2. Covert wondered the differences between fit rats and _____________________rats.
3. He called the zapping of the rats to get them to run _____________________.
4. You can put a ___________________ on a sugar molecule to track it through the body.
5. Sugar is _____________________ energy.
6. Sugar is used differently in ________________ people vs _____________ people.
7. Eat it today _____________________ it tomorrow.
8. _____________________ is like wax.
9. Your liver wraps _____________________ around cholesterol.
10. HDL means _____________________ density lipoprotein.
11. LDL means _____________________ density lipoprotein.
12. _____________________ will help you sleep better.
13. Stage 5 is REM or _____________________ eye movement.
14. You can get more _____________________ with less sleep.
15. It is not how many fat cells you have it is how they _____________________.
16. Fat cells in the hip of women are ___________________ to give up what they have.
17. A fat cell looks like a _____________________ ball.
18. Protein enzymes that clump fat cells together are called _____________________.
19. Protein enzymes that breakdown fat are called _____________________.
20. Exercise stimulates your _____________________ enzymes to grow.
21. A fit person will lose fat _____________________ than a fat person.
22. Fasting causes _____________________ enzymes to grow.
23. The purpose of a muscle cell is to _____________________ the fat.
24. The burning of sugar does not require _____________________.
25. If a muscle is out of oxygen _____________________ will not burn.
26. If you have lactic acid in your muscle by definition it is _____________________.
27. We can store _____________________ in the muscle.
28. Covert say we need _____________________ in our life.
29. To burn fat we need _____________, glucose and _______________ in the muscle.
30. The best fat burning exercises use the _____________________muscles,
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31. The best fat burning exercises go _____________________ and on.
32. The best fat burning exercises you should be able to _____________________.
33. Cross country ski machines vs cycling burns _____________________% more fat.
34. The best exercise is the one you _____________________ do.
35. Walking is almost a _____________________ movement.
36. Jogging versus walking burns _____________________ more fat calories.
37. Swimming is good but not to lose weight if you are already ___________________.
38. The reason is fat swimmers do not give up _____________________ to the water.
39. Rule #1 of aerobic exercise is use the _____________________ muscles.
40. We don’t rely on _____________________ anymore for aerobic exercise.
41. Max heart rate is _____________________ minus your age.
42. Covert calls the little quick beating heart a _____________________ heart.
43. Covert calls the big slow pumping heart a _____________________ heart.
44. Lower levels if exercises _____________________ fat better than higher levels.
45. The real issue of exercise is what your body does while _____________________.
46. Age slows the _____________________ process.
47. Being _____________________ also slows the repair process.
48. How many pieces of string does it take to reach the moon _____________________
49. Deliberately getting sick like drinking _____________________ slows repair.
50. _____________________ also inhibits repair.
51. A bad _____________________ effects exercise repair.
52. Fitness equals _____________________.
53. How many times a week should you exercise?________________
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Don't Chase your Tail
Louie Simmons
http://www.westside-barbell.com/index.php/the-westside-barbell-university/articles-by-louie-simmons/explosive-legstrength/292-don-t-chase-your-tail
I am fascinated whenever my pit bull, Jackie, chases his tail. Round and round he goes, going
nowhere fast, until he finally realizes he's right back where he started. But I will give him credit; at
least he knows he's going nowhere fast. My dog attended obedience school for 4 weeks, so maybe
he has an advantage over his human counterparts, i.e., those Ph.D.s in exercise physiology in
schools that are still teaching progressive gradual overload.
I recently read an article by a U.S. Ph.D. He described a yearly plan consisting of four phases. The
first phase is designed to increase muscle mass, i.e., hypertrophy, and to increase the training
base.
A point that must be made is that after the end of phase 1, in as little as 2 weeks, your muscle size
will start to diminish, by 10-15% causing, in a sense, a detraining effect. The stronger the lifter, the
faster this will happen. For example, work your lats or abs intensely for 2 or 3 weeks. This does not
make much sense to me, and I hope it doesn't make sense to you either.
Raising muscle mass, if that is the goal, or raising GPP is not only a yearly goal but a multi-year
goal. It can be accomplished by incorporating a dynamic day, on which just one of a variety of
special strengths is refined, and a maximal effort day that occurs 72 hours later using several set
of well-thought-out exercises for the particular muscle groups that need strengthening. This can
also be accomplished by doing extra workouts during the week.
For max strength, weights from 30 to 100%+ of a 1 rep max are used, which causes a restricted
blood supply, resulting in a hard muscle contraction, thus providing a strength gain. The extra
workouts that use weight or resistance less than 30% will effect restoration by increasing
circulation. Ten extra workouts a week is a normal load. Doing special exercises for the classical
lifts will increase you strength and perfect form. Concentrate on only the muscle groups that aid in
raising the lift or total. For example, don't squat, but do special exercises for squatting, such as
glute/ham raises, pull-throughs, Reverse Hyper®5356,359 and 6,491,607b2, or belt squat, plus ab
work. Also do exercises for flexibility.
In place of benching, do triceps extensions with a bar, dumbbells, or bands, delt raises, lats, upper
lock, and external rotation work. With this method, one never stops building muscle mass. Switch
exercises that work the same muscles (the conjugate method). This will allow one to constantly
build muscle mass, GPP, and SPP.
According to the article I was reading, phase 2 is the precompetitive phase, normally lasting. The
Ph.D. now states one must raise top strength, or absolute trength. During this phase the lifter
concerns himself with raising his squat, deadlift, and bench press using all major exercises, rack
work, good mornings, etc.
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Let’s look at an alternative method: the maximal effort method. This incorporates the conjugate
method: using special exercises that closely resemble the classical lifts. Examples are squatting
with special devices, such as the MantaRay or cambered bar, concentric work, good mornings, or
deadlifts using the contrast or reactive method. The weights are always100% plus, depending on
your level of preparedness, i.e., how close one is to top lifting form, which incidentally should never
drop below 90% of your all-time records.
The maximal effort method is calculated much like the Bulgarian system, meaning always doing
the most possible, even when far from contest time. As you can clearly see, this method allows you
to lift you current max every week of the year, not just for a few weeks near one or two contests
during the year.
Well, so far the Ph.D.s from the U.S. advocate building muscle mass, then allowing it to disappear
after ceasing the hypertrophy phase. This is not training, but detraining. The same happens after
phase 2. The Westside method, however allows one to become larger and more muscular and
stronger all year long.
The Ph.D.’s classes are now learning phase 3, for explosive strength. This phase again lasts about
6 weeks. For this phase the main goal is to increase bar speed. The weight here reaches 60-85%
of a 1 rep max, and they add plyometrics. Then they move into the peaking or contest phase. Here
they recommend going from high reps, light weights or high volume, low intensity to heavy weights,
low reps, which results in lower volume, but high intensity.
Controlling volume and intensity is very important. When one does sets with 70, 75, 80 and then
85% for doubles, it is impossible for the lifter to understand what task is the goal. How do you
determine if you are lifting with the same effectiveness at each percentage? If the weights are
moving at the same max rate of acceleration, all is well. But when the weights are raised that high,
this is not possible. Rule of thumb: train at intensities of 60%, 70%, 80%, or 90-100%+. Prilepin’s
studies of more than 100 Olympic, National, and European champions showed that there is an
optimal number of reps at certain percent ranges. If one uses one percent per work-out, the task is
easier to realize. Lighter weights are used for explosive and speed strength (60-80%) and weights
of 90% or more for strength speed. It is not advisable to train for two types of strength in one
workout.
Here’s how it is done. For speed strength, use a pendulum wave. During week 1, us 60% for
multiple sets: 1 rep pulls, 2 reps for the squat, and 3 reps in the bench. Week 2: 65%. Week 3:
70%. Then drop back to 60% on week 4 and 65% on week 5. Use 70% on week 6. Then drop back
down again. This is a pendulum wave. This kind of wave is used because one cannot increase in
speed or top strength after 3 weeks of increasing the weight. If one continues to increase the
weight, the bar speed will suffer dramatically, which must not happen.
What about absolute strength? Three days separate the dynamic workout and the max effort day.
This is because the major muscle groups recuperate in 72 hours. The max effort workout is
performed with the conjugate method. This allows one to lift weights of 100%+ each week. This is
possible by switching exercises each week.
For example, for the squat and the deadlift day, week 1, 10-inch low box with the MantaRay; week
2, bent-over good mornings; week 3, 12-inch low box with the Safety Squat bar. For the bench
press, week 1, three-board press; week 2, floor press; week 3 lightened band press. There are
many core exercises to choose from. For the Olympic lifter, wee1, snatch grip high pulls; week 2,
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straight leg power cleans; week 3, cleans from above the knee.
This method of training allows one to work on weak areas often overlooked by doing the classical
lifts. It will also perfect form and coordination. This type of training also allows one to perform extra
workouts for strength, restoration and flexibility.
With the progressive overload method, it is virtually impossible to control the volume. But, if you
train at one percent range, it is easily controlled. To squat 600, we know that a total volume of
7200 pounds is needed. This is arrived at by using a top percent of 60% and a lower percent of
50%. For example, 50% of 600= 300 x 12 sets of 2 reps = 7200 pounds. On week 3 the weight is
60% of 600 = 360 x 10 sets of 2 reps = 7200. A volume of 9600 is used to squat 800. 50% of 800 =
400 x 12 sets of 2 reps = 9600 pounds. 10 sets of 2 reps with 480 (60%) = 9600 pounds. This
works for any squat of any weight. This is called flat loading. During the 3 week wave you also
rotate special exercises such as glute/ham raises, pull-throughs, and the Reverse
Hyper®5356,359 and 6,491,607b2. In week 1, you are unfamiliar with the exercise that will
promote a bigger squat, so the volume is understandably low. By week 3 you have grown familiar
with the exercises and the volume grows.
One cannot succeed by doing only the classical lifts. One will cease to make progress. The greater
the lifter, the more tasks you need to stimulate progress.
Progressive gradual overload accomplishes only one goal at a time, while actually detraining the
phase you just completed in as fast as 2 or 3 weeks. In addition, after a contest you must start over
exactly where you started. But the system Westside has adapted from the old Soviet system allows
you to build muscle mass, speed, and absolute strength, perfect form, raise you GPP, increase you
flexibility, and provides restoration all year long, year after year. WE raise all qualities gradually,
never neglecting one for another.
Articles - Louie Simmons Articles 2000
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Exercise Design Name__________________per___
Directions: Design your own personal and unique exercise program. Choose your exercise goal(s),
and make your exercise choices match the goal(s) you set. Using the FIT acronym, choose your
frequency, intensity and time for your aerobic and anaerobic (weight training) exercises. You will
also choose your exercises for each classification. Be sure your program in unique to you but also
balanced and complete.
Aerobic
FREQUENCY
INTENSITY
TIME
[]Walking
[]Monday
[]Cycling
[]Tuesday
[]Jogging
[]Wednesday
[]X Country Skiing []Thursday
[]Rollerblading
[]Friday
[]Other_________ []Saturday
______________ []Sunday
[]Able to talk
[]Wind Sprints
___minutes
[]High
Anaerobic
Use page two to answer
Be sure to work each
Muscle group.
[]Monday
[]Tuesday
[]Wednesday
[]Thursday
[]Friday
[]Saturday
[]Sunday
[]Muscle discomfort
[]Muscle discomfort+___ ___minutes
[]Momentary Muscle
Fatigue
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ANAEROBIC/WEIGHT TRAINING CHOICES
Mark your choice of exercise (for each muscle group) that you can see yourself doing on a
regular schedule. The place that exercise on the day of the week that you can see yourself
doing the exercise. Keep in mind the principle of specificity and frequency.
Glutes
Lats
Traps
Calves
Squats
Lunge
Leg press
Pulldowns
Pull-ups
Rows
Shrugs
Calf-raises
Quads
Pecs
Triceps
Abs
Squats
Leg press
Lunge
Bench press
Fly
Push-ups
Dips
Extensions
Closegrip bench
Closegrip push-up
Dips
Crunch
Reverse Crunch
Sit-ups
Hamstrings
Deltoids
Biceps
Low back
Parallel squat
Glute-ham raise
Stiff-leg deadlift
Shoulder press
Side raise
Front raise
Bent over raise
Upright row
Curls
Hyperextension
Glute-ham raise
Glute-ham raise
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
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FINAL EXAM REVIEW
Self-esteem – confidence/worth
Goal- achievement to work toward
Life style – repeated behaviors
REM – dream state of sleep
Adrenaline- emergency hormone
Hypertension – high blood pressurestress
Adrenal gland – secretes adrenaline
Peer pressure – influence to act
Organs – tissue, similar job
Ovum – fertilized egg
Adolescence – stage between
Clinical death – body systems stop
Brain death – loss of function
Classifications of muscle
Unstriated muscle – smooth
Cardiac muscle – properties,
continuous
Contract- shorten
Integumentary system – skin, etc
Extensors/flexors – muscle actions
Adductors/abductors – muscle actions
Osteoblasts – form bones
Types of bones – long, short, flat,
irregular
Axial skeleton – skull, ribs, vertebra
Appendicular skeleton – hip, legs,
arms
Dermis – epidermis - hypodermis
Ligaments – connect bone
Cerebrum – largest part of brain
Peripheral – away from center
Autonomic – involuntary
Somatic - voluntary
Parasympathetic – restores
homeostasis
Sympathetic – initiates fight or flight
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Cerebellum – controls equilibrium
Lobes – 4 of the brain
Reflex arc
Testosterone – male hormone
Red Blood cell life cycle – 120 days
Estrogen/progesterone – female
hormones
Diabetes mellitus – too much glucose
Cardiovascular – heart, blood, vessels
Heart – size
Atria – top chambers
Ventricles – lower chambers
Septum – wall of heart
Systemic circulation – body/heart
Pulmonary circulation – lungs/heart
Sickle-cell anemia – hemoglobin
Embolus – free floating clot
Hyperventilation – too much O2
Emphysema – alveoli lose elasticity
Diaphragm – chest/abdomen
Myopia – nearsightedness
Hyperopia – farsightedness
Diaphram – muscle under lungs
Hemophilia – clotting factor absent
Thrombosis – blood clot
Small intestine – absorb/after stomach
Pancreas – produces
insulin/trypsin/chymotrypsin
Bile – liver produces
Large intestine – absorbs water
Bladder – holds urine
Gall bladder – stores bile
Rape – forced sexual intercourse
Acquaintance rape
Splint – 1st aid for broken bones
Degree of burns
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Eustachian tube – between throat &
ears
Fracture – broken bone
Yeast infection - fungus
Sprain – stretch ligament
Strain – stretch muscle
Universal sign for choking
Units of heat/energy in food - calories
Rescue breathing – artificial
respiration
Heimlich maneuver - abdominal
thrusts
Fats- % in diet – types – c/g
Proteins - % in diet – types -c/g
Carbohydrates - % in diet – c/g
Carotid pulse – found in neck
Obesity – overweight & over fat
ABC’s – airway, breathing, circulation
Aerobic – with air – e.g. jogging
Anaerobic – without air – e.g. weight
training
Compression rate – 100/minute
Xiphoid process – part of sternum
Back blows – used for infant choking
Incubation period – cold/flu
Viruses – no cure
Lymphocytes – white blood cells
T-cells – helper/killer
B-cells – produce antibodies
Helper T-cells
Chancre – painless sore
Chancre – 1st sign of syphillis
Abstinence – prevent STD’s
Names of herpes – I and II
Herpes – painful blisters
HIV–human immunodeficiency
syndrome
HIV – must enter bloodstream to
infect
Breast milk – can pass HIV
Immune system – HIV attacks
Opportunistic infection – AIDS
victims
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Pathogens – disease causing
Hypertension – chronic high BP
Cardiac arrest – heart stops
Cerebral - brain
Pulmonary - lung
Cardiac – heart
Coronary - heart
Tumors – lump of abnormal cells
Malignant - cancerous
Benign - harmless
Biopsy – tissue sample
Fibrillation – irregular heart beat
Stroke – no blood to brain
Cancer – uncontrolled growth
Prescription – Dr. order for medicine
Chemical need – physiological
Synergistic effect – works with (X’s)
Antagonistic effect – works against
Withdrawal – w/o a dependent drug
Carbon monoxide – cigarettes – on
hemoglobin replaces O2
Snuff – smokeless tobacco
Cardiorespiratory endurance –
Body fat for female – 18-21%
Body fat for male – 12-15%
Resting heart rate – pulse when not
active
Stimulant – increases CNS activity
Carcinogen – cancer causing
Nicotine – stimulant in tobacco
Withdrawl – effects w/o addicted drug
Smokeless tobacco –
Enabling – protecting the addict
Alcoholism –
Sick Family – hero, trouble, clown,
lost
BAC – blood alcohol concentration
Main enabler
Legal BAC - .08
T cells – kill pathogens
Helper T cells – call for help –
B cells – produce antibodies
Response to a situation - stress
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Tolerance – need more and more
Addiction –
psychological/physiological
AA – alcoholics anonymous
Alateen – support to teens of
alcoholics
First step to recovery – recognize
problem
Sick family – members?
Psychologically dependent –
emotional need
Physiologically dependent – chemical
need
Metabolism – body use of energy
Carbohydrates – energy – 4 calories/g
Proteins – build tissue – 4 calories/g
Fats – energy – 9 calories/g
A,D,E,K – fat soluble vitamins
Amino acids – building blocks of
protein
Anorexia nervosa – starve
Bulimia – binge and purge
3,500 – calories in 1 lb of fat
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Analyze health/unhealthy choices
Philosophy of life
Values
Altruism
Components of a well-defined goal
SMART Goal
assertive communication
controlling emotions
Your health status is influenced
MOST by
Holistic Effect
stress management techniques
coping strategies/defense mechanisms
Alateen
Alanon
Alcoholics Anonymous
Schizophrenia
Bi-polar
Hypochondriac
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Multiple personality
Suicide signs/prevention
marketing techniques
active listening
dealing with a depressed person
positive benefit of a healthy family
unit
characteristic found in healthy family
units
victim of abuse should
abstinence
unhealthy relationships/forms of abuse
definition of rape
internet safety
refusal skills
conflict resolution
Common causes of conflict
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Water – fluid replacement
Adipose tissue - fat
Lipid - fat
5 x’s thicker – Dr. gloves
1-3 days – per month to get pregnant
Simple kiss – safe stage to stop
Women’s symptoms of STD infection
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Vasopresin – male feel good hormone
Oxytocin – female feel good hormone
Endocrine Glands – hormones?
Pituitary gland – master gland
Health continuum – range from
wellness to illness
Bones of the ear – malleus, incus,
stapes
MADD – Mothers Against Drunk
Driving
Hepatitis attacks the liver
Trypsin – digests protein – pancreas
produces
Hemoglobin – carries O2 on red blood
cells
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Fallopian tube
Cervix
Caesarian section
colostrum
40 weeks in pregnancy
Rh factor
Breech birth
Afterbirth
placenta
edema
adolescence/puberty
obstetritian
gynecologist
premenstrual syndrome
HCG
endometrium
ovulation
urethra (male/female)
vasectomy
birth control measures
homeostasis
diet analysis
legal dietary terms
simple carbohydrate
complex carbohydrate
recommended milk for a teenager
% of fat, carbs, protein in diet
9 calories/gram of fat
4 calories/gram of protein & carbs
metabolic rate
binge-purge pattern
bulimia
anorexia-nervosa
weight loss per week is safe
benefits of regular exercise?
Kidneys - renal
Skin - integument
Heart – cardio/cardiac
Lungs - pulmonary
Liver
Pancreas
Gall bladder
Bladder (urinary)
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Brain- cerebrum/cerebral
Muscle – myo
Bone – osteo
Quadriplegia
Osteoporosis
Physiological
Leukemia
Paraplegia
Gastroenterologist
Oncologist
Dermatologist
Neurologist
Urologist
cardiac muscle.
Nicotine
Genital herpes
benign tumor
risk factor for Type II Diabetes.
breast self-exam
testicular self-exam
Antibiotics effectiveness
Testicular self-exams
becoming an alcoholic
over-the-counter drugs
tolerance.
depressants
Symptoms of depression.
Herpes
Yeast infection
Athlete’s foot
Syphilis
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Gonorrhea
Pubic lice
Trichomoniasis
HIV
HPV
Chicken Pox
treatment for HIV
cell in the human body HIV inhabits
body fluids of transmission for HIV
developing cancer
warning sign of cancer
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dependency
consequences of habitual marijuana
use
Long-term effects of drinking alcohol
health risks of marijuana use
co-dependency
societal consequences of drug abuse
Driving under the influence of alcohol
and drugs
underage consumption of alcohol and
drugs
sobriety
BAC
Legal BAC
D.A.R.E.
three emergency action steps
first arriving on a scene
abdominal thrusts
first aid
pressure bandage
Syrup of ipecac
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Anaphylactic Shock
hypothermia
fractured body part
shock
used first to stop bleeding
burns first aid
first step in caring for a chemical burn
heat exhaustion
inhaled poisonous gases
First Aid treatment for a diabetic
insulin shock
Myocardial infarction
heart attack feels like
CPR
seizure first aid
signs of stroke
seizure and vomiting
first-aid potential internal bleeding
electrical shock first aid
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