PPL401 - Grade 12 Health Education

Healthy Relationships
believe nothing, no matter where you read it or who has said it, not even if I have said it, unless it agrees with your own reason and your own common sense (Buddha)

Making Contact
I believe the greatest gift I can conceive of having from anyone is to be seen by them, heard by them, to be understood and touched by them. The greatest gift I can give is to see, hear, understand and to touch another person. When this is done, I feel contact has been made. (Virginia Satir)

Starfish
A man walked down a deserted Mexican beach at sunset. As he walked along, he began to see another man in the distance. When he drew nearer, he noticed that the local native kept leaning down, picking something up, and throwing it out into the ocean. As the man approached even nearer, he noticed that the native was picking up starfish that had been washed up on the beach, and one at a time, he was throwing them back into the water. The man was puzzled. He approached the other man and said, Good evening, friend. I was wondering what you were doing?

Starfish Cont
The man replied, Im throwing these starfish back into the ocean. You see, its low tide now, and all these starfish have been washed up onto the shore. If I dont throw them back into the sea, theyll die here from lack of oxygen. I understand the other man replied. But there must be thousands of starfish washed up on this beach. You cant possibly get to all of them. There are simply too many. And dont you realize that this is probably happening on hundreds of beaches all up and down the coast? Cant you see that you cant possibly make a difference? The local native smiled, bent down, and picked up yet another starfish, and as he threw it back into the sea, he replied, Made a difference to that one!!

Parent/Child Relationships
1. How do you demonstrate care and love? Through words and actions. For example, a compliment, a pat on the back, a hug, showing empathy when a family member is feeling down, saying I love you.

Parent/Child Relationships
2. How do you show support, especially during difficult times? Talk about your feelings Be a good listener Help out around the house

Parent/Child Relationships
3. How do you demonstrate trust? Be honest. (If you say that you are going to be somewhere, be there). Keep promises. (Promises are sometimes like babies, easy to make, hard to deliver)

Parent/Child Relationships
4. How do you spend time together? Eat meals

Play games or sports

Plan fun activities

Watch television, or go out to a movie

Do chores together

Parent/Child Relationships
5. How do you respect individuality? Accept individual tastes, talents, and opinions. For example, your parents like classical music. Accept and respect that. 6. How do you work together to solve problems?

Sit down and talk out the problem before it gets too serious.
If necessary, get outside help.

Parent/Child Relationships
7. How do you show sensitivity to each others needs? Use good communication Respect privacy. When someone wants to be alone, let them be alone. When your parent seems like they need a friend, comfort them.

Leadership
A Leader is A person who is going somewhere but not alone. They take others with them. Their ability in setting up situations in which others are willing to follow them and happy to work with them is a precious skill called leadership.

3 Basic Types of leadership

1. Autocratic Leaders 2. Democratic Leaders

3. Laissez-Faire Leaders

Autocratic Leaders
Characteristics Tells others what to do

Limits discussion on ideas and new ways of doing things

Group does not experience feeling of teamwork

Autocratic Leaders
When effective Time is limited Individuals/Group lack skill and knowledge Group does not know each other When ineffective Developing a strong sense of team is the goal Some degree of skill/knowledge is in members Group wants an element of spontaneity in their work

Democratic Leaders
Characteristics Involves group members in planning and carrying out activities Asks before tells Promotes the sense of teamwork

Democratic Leaders
When effective Time is available Group is motivated and/or a sense of team exists Some degree of skill or knowledge among members of group When ineffective Group is unmotivated No skill/knowledge is in members High degree of conflict present

Laissez-Faire Leaders
Characteristics Gives little or no direction to group/individuals

Opinion is offered only when requested

A person does not seem to be in charge

Laissez-Faire Leaders
When effective High degree of skill and motivation Sense of team exists Routine is familiar to participants When ineffective Low sense of team/interdependence Low degree of skill/knowledge is in members Group expects to be told what to do

Group Dynamics
What is a group? A group is two or more people banning together to achieve a common goal. Individuals with a group invest time, talent, hard work, and possibly money.

Being part of a group provides returns to individuals like recognition, satisfaction, feelings of accomplishment.

Effective groups
INVESTMENTS > returns Marginal member

Withdrawal from group

RETURNS > investments Loyalty Effort interest

How a Group Becomes Effective

1. A group must grow and change 2. Trust

3. A low degree of negative interpersonal competition. (Bad if VP wants the presidents job)
4. High degree of positive competition

Consistent Winners
Can lose their fighting spirit High concern for members needs and low concern for work and task accomplishment Feeling of confirmed positive stereotype of themselves and negative stereotype of enemy.

No need to improve
Cockiness were the best

Consistent Losers
Compensate or deny their loss by psychological escapes refs biased or bad luck

If loss accepted, unresolved conflicts appear (why did we lose?)

Look for someone to blame High concern for task and low concern for cooperation

A Good Leader
A good leader is one who can identify, shortly after the forming of a group, the forces that are effecting the group and capitalize on the positive forces and deal with the ones that will reduce the effectiveness of the group.

As a Leader, we need to emphasize:

1. Good Listening/Communication Skills 2. Acceptance of others values

3. Trust
4. Co-operation 5. Clearly defined goals and objectives 6. Individual loyalty, effort, interest, talent 7. Positive competition

PPL 4O1 Fitness and Lifestyle Getting on Track

Welcome to the grade 12 Open course. This course is about choice, attitudes (hopefully positive), discipline, our social network, routines and ultimately changes toward building a better YOU.

It is about doing that little extra

www.212movie.com

Choices
CHOICES are based on an individuals 1. Emotional state (first and foremost)

2. Experiences of the past

3. Examples set by others (parents, siblings, peers, coaches, church leaders, someone looked up to)

PPL 4O1 Areas of Fitness Physiological Fitness

The HPE program at every grade and every level has encouraged the balance in all fitness areas towards a positive lifestyle. Its your CHOICE to attend to the following fitness areas.

A: Physiological Fitness
Musculoskeletal Cardiovascular/Cardio-respiratory)

PPL 4O1 Areas of Fitness Nutritional Fitness

B: Nutritional Fitness

Goals:
1. To consume the suggested serving from ALL food groups daily. 2. To keep our processed sugar (sweets, breadswheat) to a minimum.

PPL 4O1 Areas of Fitness Psychological (Mental) Fitness

C: Psychological (perception/belief/focus) Fitness

When it is all said and done life gets better the more positive ones ATTITUDE.

Attitude is an outward expression of ones state of mind.

www.attitudeiseverythingmovie.com

PPL 4O1 Areas of Fitness Getting back on Track

D: Social (relationships/conflict/stereotypes) Fitness

The more aware we are (Sexuality) and the better we communicate (Communication) our wishes (expectations on how you will be treated) the more positive our relationships grow.

Total Fitness
The Philosophy and Areas of Focus
The philosophy of the course is based on an individuals CHOICE to positively balance all areas in their lives (Total fitness). TOTAL FITNESS is defined as the ability to carry out daily tasks with vigor and alertness, without undue fatigue, and with ample energy to enjoy leisure time pursuits and to meet unforeseen circumstances.

The END goal is to feel good in mind and in body.

Key Definitions and Concepts

Sexuality: An individuals awareness of their rights, roles and responsibilities in society and the realization and acceptance of the consequences of ones actions. Your outward actions (Kinesics-science of body language) convey who you really are. Very hard to hide. Communication: The act of sending (clearly) and receiving (active listening) of information.

Key Definitions and Concepts

Active Living is a way of life in which physical activity is valued and incorporated into daily living. It is based on the BELIEF that active living improves individual well being and the quality of life in ones community. Community is a group of individuals working together toward a common goal.

The Seven S Approach to Success in Life

We will follow the Seven S approach to understand and achieve total fitness. SET Scripting Success Suppleness Skill Strength Speed Stamina

The Seven S Approach to Success in Life

Set is your state of mind, your focus based on your belief in the benefits that will arise from your pursuits and achievements.

Scripting Success Once you have a focus a step by step plan needs to be written down in order to have 1. Benchmarks to gauge our success
2. Timelines that force us to keep on task

The Seven S Approach to Success in Life

Suppleness is adaptability/flexibility, the choice and ability to think on your feet and make adjustments as unforeseen roadblocks arise. To have this ability an individual must have built their basic skills into strengths. Skill Physical, mental, social abilities such as athleticism, mathematical understanding and communication skills. The better ones skills are the more tools (strengths) they have toward achieving.

The Seven S Approach to Success in Life

Strength Our developed attributes that benefit us on the way to achieving. Speed - The better developed ones basic skill are the faster they plough through. Stamina Having basic skill increases the speed of achievement and thus lessen the roadblocks/frustrations and thus gives us a positive set that allows us to keep on task longer.

The Human Body

Tidbits of Information Watch the video the Human Machine and answer the questions on the handout provided.

Fitness Terms and Concepts

Anaerobic exercises are those that are at high intensity, 80-100% of maximum heart rate, such as short sprints or weight lifting, where individuals hold there breath as the expend the maximal efforts.

Aerobic exercises are those that are continuous, usually greater than 15 minutes and up to an hour in duration, that keep an individuals heart rate between 60% and 75% of maximal heart rate. Breathing is regular.
Maximum heart rate is calculated by subtracting your age from 220 to get the maximum number of beats per minute.

Physiological Fitness
The F.I.T.T Principle
When starting a program of exercise one should consider the following.
Frequency
2-3x per week (anaerobic) vs 3-5x per week (aerobic)

Intensity
80-100% HR max (anaerobic) vs 60-80% HR max (aerobic)

Time
1 hour of interval work each interval lasting up to 2 minutes (anaerobic) vs 15 minutes-1hour of continuous work (aerobic)

Type of exercise
weights-sprints (anaerobic) vs step class-spinning (aerobic)

Physiological Fitness
Musculoskeletal Improvement
Weight Training is considered an ANAEROBIC activity. Progression:

1. Participants MUST be able to do their body weight in pushups, sit ups and squats before engaging into a serious weight program.

Physiological Fitness
Weight Training Stage 1
2. Along with mastering body weight training the first stage of the weight program is called HYPERTROPHY where we try to get the body used to the proper techniques, build endurance and start to build the muscular strength.

Duration is 6-8 weeks 3 then 4 sets of 12 reps, using same weight for two weeks then increase weight (5lbs on upper body and 10lbs on lower body) for weeks 3 & 4

Physiological Fitness
Weight Training Stage 2
3. The second stage of weight training is STRENGTH training. Duration is 4-6 weeks Sets and reps are 3 sets of 8 reps Weight increases every week

Physiological Fitness
Weight Training Stage 3
4. The third stage of weight training is POWER training.

Use 60% max for first of 4 set to warm up. Reps are 12-6-4-2 with weight increasing 10-20lb every set Duration is 4-6 weeks

Nutritional Fitness
NUTRITION Concepts
The key to benefitting from an exercise program is proper nutrition. Nutrition is 80% of the battle as it provided the fuel. 1. Nutrition is the food we consume and how our bodies use the food to create energy. 2. Canadas Food Guide gives us the MINIMUM number of daily servings of the four food groups (Grain products, Fruit and vegetables, Dairy products, Meats and alternatives) one should consume daily.

3. The amount of nutrients an individual needs is dependent on their Age, Size, Gender and Activity level.
4. The way food is handled and prepared influences its Safety, Appearance, Nutritional value and Taste.

Nutritional Fitness
The Nutrients from Foods
All natural foods provide Macronutrients (fuels) and Mirconutrients (Catalyst for absorption of the macronutrients) MACROnutrients are Carbohydrates complex and simple

Fats (lipids) Essential Fatty Acids Omega 6-9-12

Proteins MICROnutrients are Vitamins Minerals Water 8 cups minimum per day

Nutritional Fitness
Stress Aid
Nutrition Notes: 1. Stress (distress to be exact) releases a chemical called cortisol into the body.

2.
3. 4. 5.

Cortisol forces the body to store fat through the release of the hormone INSULIN.
Spice that can level out the effects of cortisol is cinnamon. Cinnamon can also keep our glycemic index (insulin levels) normal. Malnutrition is the lack of adequate amounts of useable nutrients. This may mean either too little food or too much food of no nutritional value (processed-sugary foods)

Nutritional Fitness
The Digestive System
Salivary Gland

Mouth and Teeth

Esophagus Liver Stomach Gallbladder Transverse Colon Duodenum Ascending Colon Anus

Pancreas
Descending Colon Rectum

Nutritional Fitness
The Digestive System
Food need to go through the process of digestion in order for its breakdown into the macro and micro nutrients to molecular levels. The stages of digestion are:

Ingestion: the taking in of food into the mouth

Primary breakdown: Whole food is broken down mechanically by the teeth through chewing and chemically by the
acids in ones saliva mixing together to form BOLUS

Movement: the Bolus moves down the esophagus by the wave like contractions-PERISTALSIS- of the esophageal walls Secondary breakdown: In the stomach the bolus is introduced to bile-stomach acids-enzymes which chemically breaks
the food down further into molecular size. The stomach walls also use peristalsis to mechanically break down the bolus. This soupy mixture is called CHYME.

Absorption: the molecular state macronutrients are then absorbed into the bloodstream through the first section of the
small intestines called the duodenum.

Storage and defecation (EGESTION): After the macronutrients and water are absorbed as it passes through the
intestines the waste is then moved to the RECTUM until it is passed out through the ANUS.

Human Body
Anatomy of a Long Bone
9
8 1 and 3 are EPIPYSIS which are the ends of long bones 2 is the DIAPHYSIS which is the middle of a long bone 4 is the spongy tissue (Cancellous bone) in the EPIPHYSIS 5 is the EPIPHYSEAL line which are the growth plate 6 is COMPACT bone which is the type of bone making up the DIAPHYSIS 7 is the MEDULLARY Cavity which is the hole running through the middle of the Diaphysis 8 is the PERIOSTEUM which is the covering of the long bone 9 is ARTICULAR CARTILAGE which is the smooth, slippery, bloodless covering of the ends of long bones

Anatomy
The Skeletal System Functions
1. 2. 3. Bones SUPPORT body tissues and provide a FRAMEWORK for the body. Bone STRUCTURES (cranium, ribcage) protect vital organs (brain, heart, lungs) Bone marrow is the production site of red blood cells, a constituent of HAEMOGLOBIN (iron laced red blood cells) which are oxygen carriers in the body.

4.
5.

Bones provide attachment points, ACROSS JOINTS, so when muscles contract, movement is possible.
Bones store calcium and phosphorus for the body to draw on in times of need.

Anatomy
The Skeletal System
20. SUTURES
3. MANDIBLE 1. CRANIUM 2. MAXILLA 4. CLAVICLE 20. SUTURES 21. VERTEBRAL COLUMN

20. SUTURES

5. RIBS 6. HUMERUS 7. COSTAL CARTILAGE 10. SACRUM 8. RADIUS 9. ULNA 11. CARPALS 12. METACARPALS 13. PHALANGES 14. FEMUR 15. PATELLA 16. TIBIA 17. FIBULA 18. METATARSALS 19. PHALANGES 25. TARSALS

22. SCAPULA

23. PELVIS

24. CALCANEUS

Anatomy
Bones of the Skull
a. b. c. d. e. f. g. h. i. j. Frontal bone Parietal bone Sphenoid bone Temporal bone Zygomatic Maxilla Mandible Occipital bone Mastoid process Occipital protuberance

a c d f e g

Anatomy
The Vertebral (Spinal) Column
Functions of the spinal column Vertebral column provides a channel that houses and protects the spinal chord. Injuries and results Fractured vertebrae resulting in: a) Paraplegic loss of function in two limbs. b) Quadriplegic loss of function in four limbs. Diseases Spina Bifida where the spinal chord forms outside the channel at the base of the spine. Spinal meningitis results from a virus in the spinal fluid. Abnormal curvatures Scoliosis (lateral) occurs in the Thoracic region Kyphosis occurs in the Thoracic region (hunchback) Lordosis occurs in the lumbar region (swayback)

7 sections 1st is the ATLAS 2nd is the AXIS

12 sections

5 sections 5 fused sections 2-4 fused sections

Anatomy
The Ribcage
A. B. C. D. E. Manubrium Body of Sternum Xiphoid process Costal Cartilage Ribs

Types of Ribs: 1. 2. 3. True ribs (1-6) False ribs (6-10) Floating Ribs (11-12)

E C

Anatomy
Bones of the Hand
1. PHALANGES

2.

METACARPALS

3.

CARPALS (A-H)

A.

LUNATE

B.

TRIQUETRUM

C.

PISIFORM

D.

HAMATE

2 3

E.

CAPITATE

F.

TRAPEZOID

G.

TRAPEZIUM

H.

SCAPHOID

* SESAMOID BONE small pea-like bone at base of

The pollicis

Anatomy
The PELVIS and PELVIC GIRDLE A. Ischium B. Pubis

C. Coccyx
D. Ilium

E. Sacrum
Pelvis is made up of 3 bones: Ilium-Ischium-Pubis Pelvic girdle is Pelvis + sacrum and coccyx

Anatomy
Muscles: Function and Types
There are approximately 640 muscles in the human body Functions: Muscles act as shock absorbers to the forces created on the body through movement. Muscle TENDONS attach to points on bones, ACROSS JOINTS, and when muscles contract movement occurs.

Types of muscle cells:

Anatomy
Muscular System
1 2 4 24 7 3 5 6 27 26 12 top 11 14 28 19 25 10 8 9

13 UNDER
15

18
21 29

20
23

17

16

22

Cardiovascular Fitness
The Heart
Red blood is oxygen rich (OXYGENATED) Blue blood is oxygen poor (DEOXYGENATED)
SUPERIOR VENA CAVA AORTA PULMONARY ARTERIES PULMONARY VEINS LEFT ATRIUM RIGHT ATRIUM TRICUSPID VALVE RIGHT VENTRICLE INFERIOR VENA CAVA SEPTUM BICUSPID VALVE LEFT VENTRICLE AORTIC VALVE MYOCARDIUM

PULMONARY VALVE PULMONARY VEINS

Cardiorespiratory
The Lungs
TRACHEA

BRONCHUS BRONCHIOLES

ALVEOLAR SACS

Cardiorespiratory
The Lungs
The heart and lungs form the Cardio-respiratory system.
Pathway of a drop of DE-OXYGENATED (without oxygen) blood from the upper body(head-arms-chest) 1. Blood from the upper body goes into the heart via the SUPERIOR vena cava while blood from the lower body enters via the INFERIOR vena cava. Blood then flows into the right atrium-through the tricuspid valve-into the right ventricle Blood then flows into-out of the pulmonary artery to the lungs to pick up oxygen and drop off carbon dioxide. The blood is now OXYGENATED. The blood now flows back into the heart via the pulmonary veins-into the left atrium-through the bicuspid valve-into the left ventricle. The blood now flows out of the AORTA (largest artery in the body) and back to the working muscles.

2. 3.

4.

5.

Stress

Stress
Stress is the NON-SPECIFIC RESPONSE to any DEMAND made upon the body and/or mind. The DEMAND may be a positive stress (EUSTRESS) that is welcomed as in an accepted challenge. The may be a negative stress (DISTRESS) as in a perceived threat to your well being. The RESPONSE is automatic, generalized and immediate.

Stress
Why NON-Specific? Because individual responses different and are determined by our: 1. Experiences of the past 2. Examples we have to draw on 3. Our emotional state at the time of the demand

Stress (Eustress and Distress)

What happens to your body (physiological functions/responses) under eustress or distress? a) Pupils dilate (open up) b) Heart rate increases c) Respiration rate increases

d) Muscles tighten
e) Insulin levels increase f) Blood clotting capabilities increase

Distress
Ways to deal with DISTRESS a) Talk to a TRUSTED friend

b) Humor
c) Exercise

d) Read a good book

e) Meditate

Stress
Golden Rules for Dealing with Stress 1. Dont sweat the small stuff

2. Its all small stuff

3. If you cant fight or flee, then FLOW

Psychological Fitness
Maslows Hierarchy of Needs Triangle

Psychological Fitness
Skills of Mental Fitness
Mental fitness is a state of emotional and psychological well-being in which an individual is able to use his or her cognitive and emotional capabilities, function in society, and meet the ordinary demands of everyday life.

As with Maslows Hierarchy of Needs, there is a developmental Process (stages that MUST be met Before development can proceed.

Psychological Fitness
Skills of Mental Fitness
First step

POSITIVISM: The FOUNDATION of mental Fitness. It is a combination of specific Attitudes, Values and Skills. Positivism is a frame of mind that gives individuals the fuel to start, work through and hopefully accomplish tasks, or move Toward reaching Mental Fitness

Skills of Mental Fitness

Level 1

ENERGY MANAGEMENT

Keeping level of excitation at optimum state to prevent over stimulation

Skills of Mental Fitness

Level 2

Seeing ones self completing the goal/task set out

IMAGERY ENERGY MANAGEMENT

Skills of Mental Fitness

Level 3

Seeing successful future

VISIONEERING IMAGERY ENERGY MANAGEMENT

Skills of Mental Fitness

Level 4

ATTENTIONAL SKILLS VISIONEERING IMAGERY ENERGY MANAGEMENT

Skills of Mental Fitness

Level 5
Creating possible situations that you have never been in and seeing successful ways to have positive results
INNER GAMES ATTENTIONAL SKILLS VISIONEERING IMAGERY ENERGY MANAGEMENT

Skills of Mental Fitness

Level 6
MENTAL PREPARATION INNER GAMES ATTENTIONAL SKILLS VISIONEERING IMAGERY ENERGY MANAGEMENT

The result of mastering all previous levels. Total mental fitness achieved.