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How We Learn The Percentage (%) Of Information That We Retain When We: 10% Read 20% Hear 30% See 50% See and Hear 70% Discuss 80% Experience 95% S H A R E 0 20 40 60 80 100 Based on work by William Glasser Mayfield Publishing Company 114 Fit and Well for Life Adopting a wellness lifestyle is the most important thing you can do to ensure a high quality of life for yourself, both now and in the future by delaying the aging process. Mayfield Publishing Company 5 Developing a Behavior Change Plan 1. What you do today determines where you will be tomorrow 2. Make a personal contract 3. This class is about choices 4. Renamed “Delaying the Aging Process” Mayfield Publishing Company 1 The Six Dimensions of Wellness Physical wellness Emotional wellness Intellectual wellness Spiritual wellness Interpersonal and social wellness Environmental wellness Mayfield Publishing Company 7 Fitness Definitions Fitness: the ability of the body to adapt to the demands of physical effort Physical activity: any movement of the body that is carried out by the muscles and requires energy to produce Exercise: a planned, structured, repetitive movement designed specifically to improve or maintain physical fitness Mayfield Publishing Company 21 Frequency, Intensity, and Time for CRE Training Frequency – 3-5 times per week Intensity – target heart rate zone – Talk test Time 20 to 60 minutes in your target zone Continuous (not stop and go exercises) Using Major Muscles (MM) Mayfield Publishing Company 10 Five Health-Related Components of Fitness Cardiorespiratory endurance Muscular strength Muscular endurance Flexibility- most neglected Body composition 20-33% women 12-20% men Mayfield Publishing Company 14 Cardiorespiratory Endurance The ability of the body to perform prolonged, largemuscle, dynamic exercise at moderate-to-high levels of intensity A key “health-related” component of fitness Mayfield Publishing Company 15 The Cardiorespiratory System, Exercise & Ch. 13 Cardio: – heart and blood vessels Respiratory: – lungs, air passages, and breathing muscles Mayfield Publishing Company Resting Heart Rate Resting heart rate is a great predictor of previous aerobic activity in individuals with normal cardiovascular functioning and free of other disease. Mayfield Publishing Company 22 Using Your Target Heart Rate Zone 1. Estimate maximum heart rate (MHR) by subtracting age from 220 2. Multiply MHR by 70% and 85% to find target heart rate zone Athletes use 80%/95% Mayfield Publishing Company 11 Principles of Physical Training Specificity Progressive overload – frequency – intensity – time Reversibility Individual differences Mayfield Publishing Company 18 Benefits of Cardiorespiratory Exercise Improved cardiorespiratory functioning: – increases stroke volume Improved cellular metabolism: – increases vascularization in the muscles Mayfield Publishing Company 19 More Benefits Reduced risk of chronic disease: – cancer – diabetes – osteoporosis Improved immune function Better body composition Mayfield Publishing Company More benefits Lung capacity Inc. to 75 % Bowel Regularity Adaptation to stressful change ^ Blood pressure Dec. Blood volume ^ 1 Qt. Mayfield Publishing Company More benefits HDL ^ Total Cholesterol Dec. LDL Dec. Insomnia Diminishes Beta Endorphins Inc. Mayfield Publishing Company 23 Benefits of Strength Training Improved physical performance Injury prevention Improved body composition (increases fat-free mass and elevates metabolism) Enhanced self-image Osteoporosis dec. Mayfield Publishing Company 30 What Determines Flexibility? Joint structure Muscle elasticity and length Nervous system activity – stretch receptors control the length of muscles – proprioceptive neuromuscular facilitation (PNF) technique may improve flexibility Mayfield Publishing Company 31 Muscle Tissue and Flexibility Muscle tissue can be stretched to increase flexibility Mayfield Publishing Company 28 Major Physiological Benefits of Flexibility Promotes good joint health –slows joint deterioration May prevent low-back pain and injuries –reduces frequency and severity of injuries Mayfield Publishing Company 29 Physiological Benefits of Flexibility Reduces soreness and aches and pains Improves performance in sports and other activities Contributes to good posture Promotes relaxation Mayfield Publishing Company 32 Stretching Techniques Static stretching – gradual stretching Ballistic stretching (POOR) sudden stretching in a bouncing movement Proprioceptive neuromuscular facilitation (PNF) – muscle is contracted, then stretched Mayfield Publishing Company 24 Muscular Strength and Endurance Muscular strength – the maximum amount of force a muscle can produce in a single effort Muscular endurance – the ability of a muscle to exert a submaximal force continuously or repeatedly over time Mayfield Publishing Company 25 Physiology of Weight Training Myofibrils make up muscle fibers. Bundles of muscle fibers make up muscles. Types of muscle fibers – slow-twitch fibers (fatigue-resistant; endurance activities) – fast-twitch fibers (contract more rapidly and forcefully, fatigue more quickly; strength and power activities) Mayfield Publishing Company 26 Types of Weight Training Exercises Isometric (static) - application of force without movement Isotonic (dynamic) - application of force with movement Mayfield Publishing Company 75 Cardiovascular Disease (CVD) Ch.. 15 Hypertension- sustained abnormally high BP Atherosclerosis-slow progressive hardening of the arteries- can start in childhood Heart disease and heart attacks Stroke- blockage of artery leading to the brain Congestive heart failure- heart doesn’t pump blood fast enough Mayfield Publishing Company 76 Major Risk Factors That Can Be Changed Tobacco use/ living & working with a smoker High blood pressure Mayfield Publishing Company Con’t Exercise Dealing with stress Diet/Cholesterol/Obesity/Sat. Fat Mayfield Publishing Company 78 Major Risk Factors That Cannot Be Changed Heredity Diabetes-Type 1 Race Gender Age Mayfield Publishing Company 77 Contributing Risk Factors That are New C-Reactive Protein Levels (CRP) HDL <35, LDL> 130 mg/dl Triglycerides < 200 mg/dl Keep total cholesterol < 180 20yr.old <200 Adults Mayfield Publishing Company Notes Continued • • • Risk ratios maybe more important than total cholesterol readings. CRP (C-Reactive Protein) will be a new measurement of the future. About 1.5 M adults will suffer CVD illnesses this year. A little less than ½ won’t be there the next day. Exercisers will have by far the best odds. Mayfield Publishing Company Related terms Aneurysm Hypertrophy Atrophy MI Angina- need for oxygen exceeds the supply Thrombus Atherosclerosis Mayfield Publishing Company 79 Dietary Defense Against CVD Decrease total fat and cholesterol intake Choose unsaturated fats over saturated and trans fats Increase fiber 1 intake Consume alcohol moderately, if at all Mayfield Publishing Company Hypertension About 1/6 of all Americans The Silent Killer –in 90% the cause is unknown A controllable CVD risk factor 120/80 College age 140/90 Adult population on the street Mayfield Publishing Company Hypertension Risk Factors Tobacco in any form Birth Control Hormones Age Race Obesity Mayfield Publishing Company Con’t. Genetics (heredity) Diets high In Sat. Fats Inability to adapt to stress Sometimes unknown –We simple don’t know why. – Called essential hypertension. 90-95% Mayfield Publishing Company Con’t. Pregnancy Diabetes- elevated blood glucose levels can damage artery linings Mayfield Publishing Company 55 Weight Management Basics Ch. 12/14 55% of American adults are overweight 22% of American adults are obese One out of four American children are considered obese Mayfield Publishing Company 37 Sedentary lifestyles are on the increase Average calorie intake has increased by 100-300 calories/day in 10 years Mayfield Publishing Company 16 Energy Production Metabolism – the sum of all chemical processes necessary to maintain the body – metabolic rate depends on an individual’s level of activity Energy from food = fuel for the body Mayfield Publishing Company 56 Health Risks of Obesity Major risk factor for heart disease Increased risk of CVD, hypertension, gallbladder disease, diabetes Associated with certain types of cancer Complications in pregnancy Respiratory problems Joint disease Mayfield Publishing Company 57 Factors Influencing Obesity Genetic – genes influence body size and shape, body fat distribution, and metabolic rate Environmental – lifestyle choices Metabolism and energy balance Mayfield Publishing Company 36 Overweight and Obesity Basics Overweight: total body weight above recommended range Obesity: more serious degree of overweight based on percent body fat or other method Percent body fat --proportion of body’s total weight that is fat -- is a more accurate measurement of body composition than total body weight Mayfield Publishing Company 58 Resting Metabolic Rate (RMR) RMR accounts for 55-75% of daily energy expenditure Affected by – heredity and environment – gender – lifestyle Exercise increases RMR Mayfield Publishing Company 60 Changing Your Energy Balance For weight loss, a negative calorie balance must be created by expending more calories than are consumed Increasing physical activity increases calories expended Changing diet decreases calories consumed Mayfield Publishing Company 62 Lifestyle Factors Diet and eating habits Physical activity and exercise Coping strategies – appropriate help to ease the stress Mayfield Publishing Company 61 Dietary Guidelines for Weight Management Control consumption of calories, fat, sugar, protein, alcohol Monitor portion sizes Increase intake of complex carbohydrates Develop regular eating habits Mayfield Publishing Company Fat Facts Essential Fat Women = 12% Men = 3% Healthy Ranges Women 20-33% Men = 12-20% Mayfield Publishing Company 46 Essential Nutrients Fuelers the body cannot produce in sufficient quantity for its needs – proteins – fats – carbohydrates Mayfield Publishing Company 47 Sources of Energy Measured by number of kilocalories (kcal or calorie) Average adult requires around 2000 calories per day Excess calories stored by the body as fat – protein and carbohydrates provide 4 cal/gram – fats provide 9 cal/gram – alcohol provides 7 cal/gram Mayfield Publishing Company 48 Protein 12-15% of total calories should come from protein Important component of muscle, bone, blood, enzymes, cell membranes, hormones Composed of amino acids Sources: meat, fish, poultry, eggs, milk, cheese, beans, peas, nuts Mayfield Publishing Company 49 Fats 25-30% of total calories should come from fat-10% from Saturated Most concentrated source of energy Provide insulation and support for organs Help absorb fat-soluble vitamins 3 main types of fats from foods Mayfield Publishing Company Con’t. 3 main types of fats from foods (triglycerides) – saturated – monounsaturated – polyunsaturated Mayfield Publishing Company 50 Fat Facts Fats make up 34% of average American diet (5 tablespoons per day) Saturated fats raise blood levels of LDL (“bad” cholesterol) Unsaturated fats lower LDL and raise HDL (“good” cholesterol) Mayfield Publishing Company 51 Carbohydrates 55-60 % of total calories should come from carbohydrates Supply energy to cells, especially during high-intensity exercise Simple carbohydrates provide sweetness Complex carbohydrates provide starch and most dietary fiber Americans need to consume more unrefined complex carbohydrates Mayfield Publishing Company 53 Vitamins and Minerals Vitamins - organic substances required in very small amounts to help chemical reactions – humans need 13 vitamins – antioxidants help preserve body’s healthy cells Minerals - inorganic compounds – help regulate body functions – 17 essential minerals – Mayfield Publishing Company Fibers Contribute to disease prevention – manage diabetes and high blood cholesterol – prevent conditions arising in the intestinal tract Foods highest in dietary fiber – fruits, legumes, oats, barley, wheat bran, cereals, grains, and vegetables Mayfield Publishing Company 52 Dietary Fiber Carbohydrate plant substances that are difficult or impossible for humans to digest Mayfield Publishing Company Soluble and Insoluble Fiber Soluble Fiber lowers intestinal cancer rates and raise HDL by lowering LDL. (beans, oats, nuts, apples, peas) are good sources of fiber 1’ Insoluble Fiber binds water. Mayfield Publishing Company 54 Dietary Guidelines Eat a variety of foods Balance foods you eat with physical activity Choose plenty of grain products, vegetables, and fruits Choose a diet low in fat, saturated fat, and cholesterol Mayfield Publishing Company Con’t. Be moderate in consumption of sugars Choose a diet moderate in salt and sodium Drink alcohol moderately, if at all Mayfield Publishing Company Body Composition We will measure Adipose Tissue with an estimation method between 2 and 3% accuracy. Fat is essential. It is a source of energy, temperature regulation and cushions the organs. Nonessential fat is the problem. Mayfield Publishing Company 35 Body Composition Fat-free mass – all the body’s nonfat tissues – bone, water, muscle, connective tissue, organ tissues, teeth Fat – essential fat (needed for body function) found in nerves, brain, heart, lungs, liver, mammary glands – nonessential (storage) fat (excess body fat) found in adipose tissue Mayfield Publishing Company 38 Assessing Body Composition Body Mass Index (BMI) –calculated by dividing (weight X 703) by square of height Percent body fat –calculated using skinfold measurements Mayfield Publishing Company Con’t Other methods –underwater (hydrostatic) weighing –bioelectrical impedance analysis (BIA) –Futrex-infrared light beam Mayfield Publishing Company 64 Body Image Picture of the body as seen through the mind’s eye – worth as a human being is not a function of how one looks! Mayfield Publishing Company Eating Disorders Eating disorders characterized by dissatisfaction with body image and body weight – anorexia nervosa – bulimia nervosa – binge-eating disorder Mayfield Publishing Company 88 Addictive Behaviors Habits that have gotten out of control, with a resulting possible negative impact on health Characteristics of addictive behaviors – reinforcement – compulsion or craving – loss of control – escalation – negative consequences Mayfield Publishing Company 91 Who Uses and Abuses Drugs? Characteristics that place people at a higher risk – male – young – exposure to drugs through family and friends – disinterested in school – risk-taking personality Mayfield Publishing Company 89 Substance Abuse Physical dependence may or may not be present Involves one or more: – recurrent drug use resulting in failure to fulfill major responsibilities – recurrent drug use in physically hazardous situations Mayfield Publishing Company 90 Substance Dependence Includes 3 or more of the following: – – – – – – – developing tolerance to the substance experiencing withdrawal taking substance in larger amounts wanting to cut down or regulate use spending a great deal of time obtaining the substance or recovering from its effects giving up or reducing important activities continuing to use substance despite recognizing drug-related problems Mayfield Publishing Company Tobacco/chapter 11 Your book lists Nicotine at the most addictive substance known to man. Of all your choices in this class, tobacco will kill more of you than any other(More than 400,000 each year in the U.S.). 117,000 lung cancer deaths alone. 90% of all lung cancers are directly caused by smoking. Mayfield Publishing Company 95 Tobacco Nicotine addiction – physical dependence on the psychoactive drug nicotine Withdrawal symptoms – muscular pains, headaches, nausea, insomnia, irritability Mayfield Publishing Company Smoke If you chose! It causes impotency in males and sexual dysfunction in females. Your children will be sick more and longer if you smoke in their presence. 1100 in the US died today. They died as a direct result of tobacco. Mayfield Publishing Company 96 Health Hazards of Tobacco Use Short-term effects – respiratory (shortness of breath, smoker’s cough), loss of appetite, diarrhea, fatigue, hoarseness, stomach pains, insomnia, impaired night sight Mayfield Publishing Company 97 Environmental Tobacco Smoke ETS (Secondhand) smoke. Higher concentrations of carcinogens,nicotine and tar. ETS causes nearly 3000 deaths/year from lung cancer and 60,000/year from heart disease in nonsmokers. 1 in 4 adults smoke, a little higher among college students. 30% Mayfield Publishing Company Emphysema Incurable and irreversible. Caused by environmental, occupational and smoking. If you smoke, you will get emphysema. When? Chronic Bronchitis can heal. Mayfield Publishing Company Spit Tobacco A dip in the cheek is worth the nicotine of 2 to 3 cigarettes. A 2 can a week dipper is a 1&1/2 pack /day smoker. Mayfield Publishing Company Spit Tobacco More than 5 million adult users 7% of HS are users Mayfield Publishing Company Tobacco Vs. Alcohol It’s a toss-up. You can be a part-time user of alcohol. You are addicted by the 2nd pack of cigarettes. Alcohol is a severe depressant, tobacco is the most addictive substance known to man. Mayfield Publishing Company 92 Alcohol Facts 70% of Americans over age 15 drink alcohol in some form 85% of college students Alcohol-related injuries are leading cause of death among people between ages 15 and 24 Mayfield Publishing Company Effects of Chronic Alcohol Use Lower birth weight children. $117 B cost to society. Tobacco--$70Billion. Mayfield Publishing Company Binge Drinking 44 % of you are binge drinkers. Most college students drink heavily each week-end. Legality makes no difference. It’s a legal drug if you are 21 yr. of age. Mayfield Publishing Company 81 Cancer Basics The abnormal, uncontrolled growth of cells, which if left untreated, can ultimately cause death 85 million Americans will develop cancer at some time in their lives Mayfield Publishing Company Con’t Benign tumors: do not spread to neighboring tissues Malignant tumors: can invade surrounding structures and spread to distant sites Mayfield Publishing Company Types Carcinomas-Epithelia tissues Sarcomas-Connective/fibrous tissues(muscle,bone,cartilage) Lymphomas-Lymph nodes Leukemias-blood-forming cells Mayfield Publishing Company BREAST SELFEXAMINATION Breast care is a very important part of a woman’s healthcare regimen. Checking for changes in the way her breasts look and feel should become a routine task for any woman. The breast self-examination is not difficult or time consuming. It takes only a few minutes to learn and to do each month. Mayfield Publishing Company Standing in front of a mirror, look at how your breasts appear while you hold your arms at your side. If you notice dimpling or skin or nipple changes, call your doctor. While in front of the mirror, look at your breasts while you raise your arms to behind your head. If you notice dimpling or skin or nipple changes, call your doctor. Mayfield Publishing Company • CHECK THE NIPPLES—Using your thumb and forefinger, squeeze your nipple. Many women have a whitish-colored discharge, but if you notice a pus-like discharge or rust-colored fluid comes from a nipple, call your doctor. • LIE DOWN—While lying on your back, raise one arm above your head. Examine the breast on that side. Thinking of it as divided into parallel “strips.” Check each strip with the pads of your fingertips, using small, circular movements. Change the pressure as you feel for changes, such as grains or lumps, throughout the breast. If you feel any changes, call your doctor. Mayfield Publishing Company TESTICULAR SELFEXAMINATION Men can increase their chances of early detection by regularity doing a testicular self-examination (TSE). The TSE should be performed once a month after a warm bath or shower. Check each testicle separately. Cancer will often feel like a small lump about the size of a pen on the front or side of the testicle. It usually does not hurt. Mayfield Publishing Company • Stand naked in front of a mirror. Look for any swelling on the scrotal skin. • Roll each testicle gently between thumb and forefinger. (Note: one testicle may be naturally larger or lower than the other.) • Find the epididymis (a cordlike structure on the top and back of the testicle that stores and moves sperm.) • Examine the vas, the sperm-carrying tube coming up from your epididymis. It should feel firm, flexible and smooth. Mayfield Publishing Company 83 Cancers of the Female Reproductive Tract Cervical cancer – more than 80% of cases are sexually transmitted- smoking also a risk factor – Pap test used for screening Uterine (endometrial) cancer – most often occurs after age 55 Ovarian cancer (most often after age 60) – rare and difficult to detect Mayfield Publishing Company 84 Skin Cancer Caused by excessive exposure to ultraviolet (UVB) radiation 3 types of skin cancer( 1M/yr) – basal cell – squamous cell – melanoma/44,000/Yr Use sunscreen /SPF15 ^/clothing Mayfield Publishing Company 85 Other Cancers Oral cancer – cancers of the lip, tongue, mouth, throat – primarily traced to smoking, spit tobacco, excess alcohol use – incidence is twice as great in men as in women Mayfield Publishing Company Con’t Testicular cancer – most common cancer in men age 29-35 Mayfield Publishing Company 86 Cancer Risk Factors Tobacco Diet and obesity Alcohol Sedentary lifestyle/Exercise Family history of cancer Occupational factors Mayfield Publishing Company Con’t Viruses and other biological agents Environmental pollution Ultraviolet radiation Mayfield Publishing Company 87 Preventing Cancer • • • Avoid tobacco Control diet and weight Exercise regularly Mayfield Publishing Company Con’t Protect skin from sun Avoid environmental and occupational carcinogens Be aware of early signs and undergo recommended screening tests Mayfield Publishing Company CAUTION C-Change in bowel or bladder habits A-A sore that won’t heal U-Unusual bleeding or discharge T-Thickening or lump in the breast or elsewhere I-Persistent indigestion O-Obvious change in a wart or mole N-Nagging Cough Mayfield Publishing Company Std’s Educate to eleviate Abstinence Monogamy Safer Sex –Latex Condoms w/spermicidal Mayfield Publishing Company STD Causes Direct sexual contact thru the mouth, open mucus linings, blood, rectum, penis and vagina. Parasites and HIV can be spread Asexually. Mayfield Publishing Company 98 Sexually Transmitted Diseases Chlamydia Gonorrhea Pelvic inflammatory disease HIV Mayfield Publishing Company 99 Human Immunodeficiency Virus (HIV) Chronic disease that progressively damages the body’s immune system Asymptomatic period ranges from 2 to 20 years – virus can be passed on to others during this time AIDS is diagnosed when number of CD4 T cells falls to certain level or marker conditions appear Mayfield Publishing Company 101 Symptoms of HIV Persistent swollen glands Lumps, rashes, sores or growths on skin or membranes Persistent yeast infections Flu like symptoms Mayfield Publishing Company Con’t Unexplained weight loss Fever and drenching night sweats Mayfield Publishing Company 103 Keys to Reducing STDs Education Prevention Early diagnosis and treatment Mayfield Publishing Company 66 Stress Basics Stressors are events that trigger reactions Stress response is the physiological and psychological response to stressors Nervous and endocrine systems produce physical reactions to stressors Mayfield Publishing Company What is Stress? Stress is a disruption of one’s Homeostasis. Stress = The Stressor + Personality Traits Stressors can be physical, social, and psychological. Personality traits are influenced by herdity, physical vitality and your social environment. Mayfield Publishing Company 69 Stressors Two categories of stressors – eustress: stress triggered by pleasant stressor – distress: stress triggered by unpleasant stressor Mayfield Publishing Company 70 Major Sources of Student Stress Finances Family/Peers College Job/Time Constraints Interpersonal Divorce/Love Mayfield Publishing Company Personality Behavior Types Type “A” behaviors lead to CVD if anger, hostility, and cynical behaviors are exhibited. Type “B” behaviors are not more prone to CVD Both behaviors can be altered. Mayfield Publishing Company 67 Physical Responses to Stress Autonomic nervous system – parasympathetic (relaxed state) – sympathetic (fight-or-flight reaction) Endocrine system – releases hormones: cortisol, epinephrine, norepinephrine Mayfield Publishing Company Con’t. Predictable stages – alarm – resistance – exhaustion Mayfield Publishing Company 68 Stress and Disease Long-term stress linked to – – – – increase in cardiovascular disease impairment of immune system digestive problems Cancer Mayfield Publishing Company Con’t – – – – – tension headaches insomnia and fatigue injuries/osteoporosis depression and other psychological problems flu/colds/asthma Allostatic Load-long term wear and tear Mayfield Publishing Company 71 Tools for Managing Stress Social or professional support Regular exercise Good nutrition Life Management Skills (LMS) Mayfield Publishing Company Life Management Skills LMS’s are learned behaviors. They must be a part of your make-up. They are different for each of us, but similar in importance. I use many. :) Mayfield Publishing Company Perfect Answers for Less than Perfect People Taking action, any action, may involve mistakes. Of course, there will be criticism, no one is mistake free. Mayfield Publishing Company Perfect People Con’t. I will always set reasonable standards for myself as I know I can’t be perfect. Yes, there is a possibility someone may think I’m no good. Everyone has different values! Mayfield Publishing Company Perfect People Con’t. I accept myself for who I am! Mayfield Publishing Company “Think it over...” Click your mouse to see the slides... (Your own life will appreciate it...) Mayfield Publishing Company Today we have higher buildings and wider highways, but shorter temperaments and narrower points of view. What was there yesterday maynot be here tomorrow. Mayfield Publishing Company We spend more, but enjoy less. We have bigger houses, but smaller families We have more compromises, but less time. We have more knowledge, but less judgement We have more medicines, but less health. Mayfield Publishing Company We have multiplied our possessions, but reduced our values We talk much, we love only a little, and we hate too much. Mayfield Publishing Company We reached the Moon and came back, but we find troublesome to cross our own street and meet our neighbors. We have conquered the outer space, but not our inner space. Mayfield Publishing Company We have higher incomes, but less morals.... These are times with more liberties , but less joy.... With much more food, but less nutrition.... Mayfield Publishing Company These are days in which two salaries get home, and divorces still increase. These are times of finer houses, but more broken homes. Mayfield Publishing Company That’s why I propose that as of today; Mayfield Publishing Company You do not keep anything for a special occasion, because every day that you live is a special occasion. That you search for knowledge, read more, sit on your front porch and admire the view without paying attention to the needs. Mayfield Publishing Company That you pass more time with your family, eat your favorite food, visit the place you love. Mayfield Publishing Company Life is a chain of moments of enjoyment; it isn’t only survival. Use your crystal goblets. Do not save your best perfume, use it every time you feel you want it. Mayfield Publishing Company Take out from you vocabulary phrases like “One of these days” and “someday”. Write that letter we thought of writing “One of these days”. Mayfield Publishing Company Let’s tell our families and friends how much we love them. That’s why, do not delay in adding laughter and joy to your life. Every day, hour, and minute are special.... And you don’t know if it will be yourMayfield last... Publishing Company If you’re too busy to enjoy this message, or to tell someone you love about this message, then you have missed an important point of this class. Life is what happens while you are spending time making plans for life. Mr. “K” Mayfield Publishing Company Let’s Look At The Handwriting on The Wall IN YOUR SITUATION Mayfield Publishing Company Mayfield Publishing Company • “Cheese” is a symbol for whatever is important to you—the way you do your job, relationships with other people, health, peace of mind, etc. • The Maze is where you look for Cheese — your life, job, community, or family • What is your Cheese and where are you looking for it? Mayfield Publishing Company Mayfield Publishing Company What are you holding on to? CHANGE WILL HAPPEN!! • An old way of doing your job? • An old way of behaving? Mayfield Publishing Company If You Do Not Change, You Can Become Extinct! Mayfield Publishing Company Are you becoming extinct in the old way you are doing things? What companies are now extinct because they did not change? Mayfield Publishing Company • • • • Examples Pan Am Woolworth’s Polaroid who else? Mayfield Publishing Company It Is Safer To Search In The Maze Than Remain In A Cheese-less Situation Mayfield Publishing Company Do you realize there is always New Cheese in the Maze – whether you believe it or not? It Is Safer To Search In The Maze Than to Remain In A Cheese-less Situation Mayfield Publishing Company Mayfield Publishing Company What are you afraid of? Why does this frighten you? Discuss with the Person next to You 3 Minutes Each Mayfield Publishing Company What would you do differently – in the way you do your job or live your life – if you were completely unafraid? How would this improve your situation? Mayfield Publishing Company Mayfield Publishing Company How good do you think you will feel when you move beyond your fear to find your New Cheese? Mayfield Publishing Company Mayfield Publishing Company What changes are occurring in your industry or your life that will help you see what you are doing is old and ineffective? Mayfield Publishing Company The Quicker You Let Go Of Old Cheese The Sooner You Find New Cheese Mayfield Publishing Company Can you change quickly enough to succeed in a rapidly changing world? The Quicker You Let Go Of Old Cheese The Sooner You Find New Cheese Mayfield Publishing Company Mayfield Publishing Company What new beliefs about change – like “I can gain from the change”– could you adopt today that would work to your advantage? Mayfield Publishing Company Who Are You In The Story? Which character most represents the way you typically deal with change? Mayfield Publishing Company SNIFF? Who can smell change in the air. Mayfield Publishing Company SCURRY? Who goes into action immediately. Mayfield Publishing Company HEM? Who does not want to change. “It’s Not Fair!” Mayfield Publishing Company HAW? Who is startled by change, but then laughs at himself, changes and moves on to enjoy New Cheese. Mayfield Publishing Company Who Are You In The Story? Please Go To Your Corner Mayfield Publishing Company • What excites Sniff about change? • What scares Sniff about change? Mayfield Publishing Company • What excites Scurry about change? • What scares Scurry about change? Mayfield Publishing Company • What excites Hem about change? • What scares Hem about change? Mayfield Publishing Company • What excites Haw about change? • What scares Haw about change? Mayfield Publishing Company End of Part One 15 minute break Mayfield Publishing Company It is not the strongest who survive, nor the most intelligent, but those who are most responsive to change. Mayfield Publishing Company …in other words… Move To The New Cheese And Enjoy It! Mayfield Publishing Company THE CHEESE EXPERIENCE An A-Mazing Way To Deal With Change In Your Work and Life Part Two Mayfield Publishing Company Mr. “k”’s Positive Notes I’ve learned that making a “living” is not the same thing as making a life. I’ve learned that regardless of your relationship with your parents, you’ll miss them when they are gone. Mayfield Publishing Company Positive Notes Con’t. I’ve learned to dangle more carrots and to give more ATTA-BOY/GIRL AWARDS. I’ve learned that I can’t remember what it was that I lost sleep over last night. Mayfield Publishing Company Positive Notes Con’t. I’ve learned that even when you have pains, you don’t have to be one. I’ve learned that life sometimes gives you a second chance. Mayfield Publishing Company Positive Notes Con’t. I’ve learned I still don’t know what I want to be when I grow up. I’ve learned that I still have a lot to learn. I learned that LIFE is what happens while you are spending time planning for life. Mayfield Publishing Company My Angry Score Is it serious? Am I justified? Can I make a difference? If yes to all three, anger is a positive life management skill! Mayfield Publishing Company 106 Strategies for Conflict Resolution Win-Win Compromise Going to a 3rd party Win-Lose Avoidance Mayfield Publishing Company 7 Characteristics of Good Communicators Care about the other pt. of view Assertive, not aggressive Honest & Accurate Express doubt and confusion if nec. Share, don’t impose Listen Provide feedback Mayfield Publishing Company Ch. 23 Violence and Abuse Usually 3 main types: Physical Sexual Emotional – Verbal Mayfield Publishing Company Violence Most behaviors are learned. Some Positive Some Negative In any case, it’s about control and perpetrated by the male 90% and female 10% Mayfield Publishing Company Major Influences of Violence Heredity Drugs and Alcohol Environmental Society Family Culture Mayfield Publishing Company Breaking the Chain To break the chain of Negative learned violent behaviors, you must UNLEARN the action by any way possible. LMS-add to your bag of tricks. Mayfield Publishing Company LMS for Behavior Change Professional Counseling Therapy-1/1, Group etc. Clergy/Religion/Physician Family Education Medical Rx LMS’s as numerous as the people in this room. Mayfield Publishing Company 73 Cognitive (LMS) Strategies Modify expectations Monitor self-talk Live in the present Be flexible Laugh! Mayfield Publishing Company 74 Relaxation (LMS) Techniques Trigger the relaxation response through –progressive relaxation –visualization –deep breathing Mayfield Publishing Company