WHy exercise is important
Exercise for 30 min to an hour 3 times per week. High energy exercise that make your heart rate rise.
There is strength training and there is cardio
Joint: a place of your body where two or more of your bones come together
Cartilage: tough supportive tissue that is more flexible than bone
Ossification: the process of replacing cartilage with bone
Marrow: fills the spaces in bones, there is red and yellow marrow, red bone marrow produces 100 billion blood cells each day, yellow marrow is in the hollow centers of long bones and stores fat
Ligaments: hold bones together
Osteoporosis: a medical condition in which the bones become brittle and fragile from loss of tissue, typically as a result of hormonal changes, or deficiency of calcium or vitamin D.
Fracture: break in bone, simple fracture: bone broken in two, compound fracture: broken ends of the bone pierce the skin
Sprain: overstretched or torn ligament, treated with ice and stabilization, you are likely to have swelling but it can heal on its own
Dislocation: ends of the bone are forced out of their original position, to treat this the bone is put back in place and stabilized with cast or bandage
Torn Cartilage: serious damage to cartilage between bones, happens in knees often
Overuse Injuries: when an activity is performed too often and joint become stressed or inflamed.
Types of muscle
Smooth muscle: involuntary muscle that causes movements within your body, found in walls of esophagus to move food down and in walls of arteries
Cardiac muscle: involuntary muscle that is only in the heart
Skeletal muscles: muscles that control your activities
Don't take steroids
Muscles connect to nerves
Nervous system: receives information about what is going on inside and outside your body
Neuron: type of cell
Cell Body: the cell body controls the cell's basic functions
Myelin sheath: increases the speed of an impulse
Axon: impulses travel along axons to other cells
Dendrite: carry nerve impulses toward a neuron's cell body
Synapse: the junction between an axon and another cell
Components of nervous System
Cerebrum: 85 percent of the brain's weight
Cerebellum: coordinates body movement
Brain Stem: between cerebellum and spinal cord, midbrain, pons and medulla
Spinal Cord: a thick column of nerve tissue that links the brain to most of the nerves in the peripheral nervous system
Reflexes: automatic response to your environment
Peripheral Nervous System: carries information to the central nervous system from eyes, ear and sense organs
Sensory Division: carry information about your outside environment
Motor Division: carries responses back to your muscles and glands
Somatic nervous system: carry signals that control voluntary actions such as chewing food
Autonomic nervous system: regulates actions that happen automatically, like breathing and digestion
Concussion: bruise like injury
Contusion: swelling in brain
Coma: severe trauma, long period of unconsciousness
Paralysis: loss of ability to move
Traumatic brain injury (TBI): is a sudden injury that causes damage to the brain
Epilepsy and Seizures are Frequently Caused by a Traumatic Brain Injury.
injuries may be connected to meningitis
How we choose what we eat
Reading a food label
Click for FDA web page:
How to Understand and Use the Nutrition Facts Label
Eating a balanced diet with plenty of fiber is best for your digestive system
What is diabetes?
Of course, oxygen gets through masks
and Vaping is bad
5 or more drinks on a single occasion for men or 4 or more drinks on a single occasion for women, generally within about 2 hours.
What a drink means
What makes a family healthy?
Families are healthy when everyone takes care of themselves, and each other.
Each person has to work on their own self esteem and support the well-being of their family members.
This does not mean that it is anyone's job to make sure that someone else has a high self-esteem.
It is however, our job to not intentionally hurt anyone else's sense of self worth.
VOcabulary from the book
Nuclear family- a couple and their children, any gender or sexuality
Adoption- the legal process through which a couple will take another persons' child into their family
Single parent family- only one parent lives with children
Extended family- group of close relatives living together or near each other, grandparents, teachers, uncles, aunts, or cousins
Blended family- when parents remarry and children from both parents live together
Foster family- when people take care of a child while their biological family is not able to take care of them
All members of the family are meant to share responsibilities, chores and responsibilities can be adjusted according to age.
Youth can help with cleaning and cooking regardless of gender.
Cooking and cleaning are basic life skills.
Household Chores Appropriate for Adolescents of Any Age
What is Self esteem?
Confidence in one's own worth; self-respect.
Respect? a feeling of deep admiration for someone or something elicited by their abilities, qualities, or achievements.
Many psychologists think that high self-esteem has a positive effect on health, while low self-esteem has a negative effect on health.
Accept yourself and treat yourself well, with self- compassion.
Self-compassion is extending compassion to one's self in instances of perceived inadequacy, failure, or general suffering.
While there is little doubt that low self-esteem is problematic and often leads to depression and lack of motivation, trying to have higher self-esteem can also be problematic if it is done by putting other people down.
Family members get to help each other with
Teaching Everyone Self-COmpassion
Self-kindness vs. Self-judgment: Self-compassionate people recognize that being imperfect, failing, and experiencing life difficulties is inevitable, so they tend to be gentle with themselves when confronted with painful experiences rather than getting angry when life falls short of set ideals.
Common humanity vs. Isolation: Frustration at not having things exactly as we want is often accompanied by an irrational but pervasive sense of isolation – as if “I” were the only person suffering or making mistakes.
Mindfulness vs. Over-identification: We cannot ignore our pain and feel compassion for it at the same time. Acknowledge it, feel what you feel, and let it go. The pain does not define you, the experience does not define you.
Why it can be hard to love ourselves sometimes
Some say that we give ourselves the love that we think we deserve, not what we actually deserve, we each deserve the best.
Sometimes we are taught that we don't deserve to be treated well and we need to unlearn that.
Oppression dynamics can lead us to believe that we don't deserve as much happiness as other people and we end up with internalized oppression.
Lack of Privilege can make us feel limited until we limit ourselves
Sometimes the past and limitations of the adults in our life lead us to hold ourselves back
Everything is constantly changing and the experience of the adult is at least over a decade old, there is still a lot you can learn from them, remember that you might have more opportunities than they did, or live in a more loving world, thankfully.
Healthy Family Dynamic Includes
Caring and Commitment
Respect and Appreciation
Healthy Family Practices
Resolving Conflicts: by focusing on collaboration and compromise
Expressing Emotions: being a safe space for elf expression is critical
Making decisions: as an egalitarian family unit where all members have an equal share in the decision making process
Managing Time: creating goals with timelines that are broken down into smaller steps so the members of the family can keep track of the progress
When the family needs help these services may help: family therapy, support groups, community involvement, individual counseling aside from family therapy
Step 1: Describe the problem:
Step 2: See the other persons point of view:
Step 3: Involve the other person:
Stress Happens when our needs are not being met
What is stress?
Stress is the response of your body and mind to being challenged or threatened.
Positive stress is eustress
awkward situations that help us grow, they cause stress but the result is beneficial for our overall well being
Negative stress is distress
event or situation that causes stress
What are some common stressors
How stress may affect us
Stages of Stress Response
during the alarm stage, your body releases adrenaline into your blood, it causes an immediate change in your body: heart rate speeds up, muscles tense up, breathing speeds up, your attention narrows and you focus on the stressor. (Life hack [as long as alarm stage is not alerting you to something that you need to react to to save your life]: look at your surroundings and notice four items, take note of sounds around you, take your mind off the stressor)
you feel that it is all good because the alarm stage is gone but you still experience the stress, you try to adapt to it and go by your day. Sometimes we react with bottled up, accumulated stress and [small things] set us off. Your body is working hard to cope during the resistance stage and you may be inexplicably irritated, tired, and less able to handle additional stress. Traffic is a common cause of this state or resistance.
Your body can no longer keep up with the demands placed on it, depleted emotional and or physical state. this happens after a long time of resistance stage, it can happen when we lose a loved one. It is not permanent but it can last years.
PHYSICAL effects of Stress
Signs of stress, pg. 63:
What is stress management
Responses to stress
Time management and coping
Planning and Time Management
To make sure your goals are clear and reachable, each one should be:
Unhealthy Defense Mechanisms
refusing to recognize an emotion or problem, acting as though nothing is wrong
making up for weakness in one area by excelling in another area
Making excuses for actions of feelings
behaving in a way opposite to the way you feel
putting your own faults onto another person
returning to immature behaviors to express emotion
People can work together to create an environment that supports a healthy community, also remember, taxes are meant to promote the common good.
Write three things or ideas that help with each of
these dimensions of wellness:
We are complex beings
We feel far more than happiness, and anger, some people say that we have seven main emotions, some say twelve, Forbes says twentyseven.
Here are some of our human emotions:
Adoration, Amusement, Anger, Awe, Confusion, Contempt, Desire, Disappointment, Distress, Fear, Interest and Sadness
Click below for this interactive map, a collection of videos that evoke certain emotions:
The map is part of a study that was published in Proceedings of National Academy of Sciences by Alan S. Cowen and Dacher Keltner, PhD from the University of California, Berkeley.
Link to the study:
Feelings and Science
Cannon-Bard Theory of Emotion
James- Lange Theory of Emotion
Being aware of what we are feeling before taking action
The plan for the Semester in Health
August 3 to August 7
What is Health class?
August 10 to August 14
August 17 to August 21
August 24 to August 28
August 31 to September 4
September 7: off
September 8 to September 11
General health: eating, lung health, digestion, liver
September 14 to September 18
Movement and coordination, exercise
September 21 to September 25
Family planning, safe sex
September 28 to October 2
Exam, discussion topics
October 5 to October 9
October 12 to October 15
School Break: October 16
October 19 to October 23
October 26 to October 30
Stages of grief and recovery from loss
November 2 to November 6
Responsible alcohol consumption
November 9 to November 13
Drugs Part 2
November 16 to November 20
Safety planning: planning ahead for transportation, food, drink, personal needs
November 23 to November 27: Break
December 1 to December 4
Reading food labels
December 7 to December 11
Exam and review
December 14 to December 18
Discussion Circles, self expression ways to build community
End of course
December 21 to January 5: Winter Break
What is personality?
The way that we express who we are, the behaviors, attitudes, feelings, and ways of thinking that make us each an individual.
The 5 big personality traits
For some it is better to be a high scorer and for some to be a low scorer:
There is a Myers & Briggs Personality Test:
Opportunities for self- expression:
Having more experience with breaking out of our comfort zone will influence our personality.
Development of trust:
An infant depends on others for food, a clean diaper, and affection: if these needs are met, the child learns to trust other people, if these needs are not met, the child learns to mistrust and withdraw.
Learning to be independent:
As we learn to do things on our own, independence can be considered part of personality, intentional practice matters, find ways to be independent.
Ways to learn more about who you are
We plan our activities and set our goals by reflecting on our personal interests. As we develop a sense of right and wrong, we might take initiative to speak up against oppression and inequity, this can lead to thinking of new clubs, bands, web sites, and dreams, our level of initiative is part of personality .
As we grow, we learn how to take care of ourselves and others, how to have our needs met, we collect study skills, learning skills, social skills, our skills help us feel competent, as we grow, we know that we are closer to reaching our goals because we worked on gaining the skills that we will use to get there.
Search for identity:
A sense of self and identity includes what motivates us to keep on going. Our frame of mind, or topics of conversation, what we like to do with your free time, what we are working on for ourselves and for others.
We may establish close bonds with others, know that it won’t always go the way we expected, we might find out that a person is not who we thought they were, find ways to honor your boundaries.
Do not give up on the possibility of building a large network of healthy relationships with friends, family and colleagues.
Create and nurture:
Help your friends and family-thrive, tell them how they can help you thrive. Nurture vulnerable populations such as children and the elderly. Stay up to date with the agencies that serve them, monitor progress and funding sources for public health programs. Advocate for policies that protect them such as rigorous background checks for anyone that works with them. Build community events around raising awareness to hold space for artists and musicians.
Personality is connected to confidence
To create goals that are clear and reachable, create SMART goals:
Your brain is still developing, what you focus on matters
You will let go of types of brain use that you do not use, use it or lose it. It is a natural process that helps you get better at what you focus on, think of what you focus on now and how that will affect your future. If you practice thinking of consequences and making plans or setting goals, you will get better and better at it.
This is wonderful in many ways, use this power wisely.
The more we respect other people, the more we realize that people can be respectful, we are more likely to believe that other can be respectful because if we can do it, so can they
If someone is not respecting you, you can stop engaging, you are free to stop talking to them, we can't change anyone. You can let them know how they are bugging you but if they shame you or deny your experience then there is nothing you can do about that.
Retaliation often leads to escalation.
We tend to surround ourselves with people that are like us and share our sense of humor, this is the reason some people believe think stuff like "all people are racist" or "all men are sexist", oppression is normalized though "sense of humor" to mask the intent to oppress. A lot of truth is said in jest as people reveal their innermost values.
A great way to stop saying oppressive things is to stop thinking in an oppressive way.
If we say something oppressive, it is not a "slip-up", it is an expression of our values, we can correct ourselves by remembering where we learned to think this way and unpack our own logic. Reflect on why you said what you said and apologize to anyone that was hurt. Sometimes we have to unlearn may things to move forward.
Oppressive means: sexist, racist, homophobic, transphobic, xenophobic, classist... any form of hate or negativity that aims to put some groups of people over others.
All oppression is learned.
It is usually a fear of lack of control over a situation, or fear of lack of resources. For example racism can come from wanting to put people down so they don't feel that they deserve to share space with you. Racism tends to discourage people from applying to jobs; they might feel that they won't fit in, or will constantly have to cope with racism and be stressed out on a daily basis.
A fear of lack of job opportunity can motivate a community to use racism to push people away; it is direct oppression, and it hurts entire communities.
This can rob us of the opportunity to learn from each other and even create more jobs.
Our values affect our personality.
what is this class about?
What is health?
How does learning about health help us?
How does learning about disease help us prevent illness?
How do we find reliable sources of information?
What is Health?
Health: overall well being of your body, mind, spirit, and relationships with other people
Life expectancy: the number of years a person can expect to live
Quality of life: the degree of overall satisfaction that a person gets from life
Goals: a result that a person aims for and works hard to reach
Physical health: how well your body functions, exercise
Mental health: the state of being comfortable with yourself, with others, and with your surroundings
Emotional health: how you react to events in your life, when your mind is alert, you can learn from your mistakes, and you can recognize your achievements
Social health: how well you get along with others, knowing how to have loving relationships, respecting the rights of others, giving and accepting help
Wellness: ideal level of health
Risk factors: any action or condition that increases the likelihood of injury, disease, or other negative outcome
Habits and behavior: habits and behaviors are repeated so often that they become almost automatic
What may affect how we make decisions about health?
Advocacy: using communication to influence and support others in making positive decisions
Influences: anything that can affect your decisions, habits and behaviors, it may be peers or parents
Advertising: any effort to sell you products or services
Sources of Information: web sites, radio, books, media...
Healthy environments promote health
Learning about how a disease is transmitted can help control the spread
We are learning more about coronavirus every day
What Happens next?
So taking precaution is best
What will be on that exam?
Reflect on alternatives to health risk behaviors in the areas related to:
(e.g., abstinence, condom use, other pregnancy prevention methods, selection of healthy food choices, “natural highs,” etc.);
Analyze situations related to health crises and formulate solutions to intervene or prevent the crisis (i.e., a friend tells you he is thinking about suicide; a friend tells you he is smoking, a friend tells you she is pregnant, etc.)
Refer friends to suicide Prevention lifeline: Call 1-800-273-8255, for relationships = 1-866-331-9474.
Stages of Grief:
What we learn to do as we reach adulthood:
Protein, carbohydrates, and fat
Vitamins and minerals are micronutrients
Mental Health Review
Narcissist Personality Disorder:
Borderline personality disorder:
Histrionic Personality Disorder:
What Is Schizophrenia?
What Are Bipolar Disorders?
What is the number one most preventable cause of death in the United States?
A. drinking alcohol
B. smoking tobacco*
C. sexual activity
D. driving recklessly
What are some consequences of risky and harmful behaviors on self and/or others in the areas related to sexuality; nutrition; alcohol, tobacco and other drug use; physical activity; personal safety; mental, social and emotional well-being?
It’s normal for you to feel worried about risky behavior like:
A 25 year old male has been consuming enough alcohol to become intoxicated every day since the age of 13. What is the long term physical effect of this behavior?
C. hang over
A friend has recently been diagnosed with cancer and refuses to accept treatment. He says, “Nothing is wrong. I’m fine.” What stage of grief is he likely experiencing?
C. denial *
The five stages: denial, anger, bargaining, depression and acceptance are a part of the framework that makes up our learning to live with the one we lost.
List the correct order of steps for decision making.
A. define the problem, list the possible options, decide and act, evaluate end result*
B. evaluate end result, list the possible options, rethink the problem, decide and act
C. define the problem, reevaluate the problem, think about answers, act
D. list possible options, decide on action, evaluate end result, act
Andrew’s friend Angela tells him that she is very depressed. What is the best way for Andrew to help her?
A. Andrew should keep it secret and hope the situation improves.
B. Andrew should give Angela his personal advice.
C. Andrew should change the subject as not to upset Angela.
D. Andrew should tell a trusted and knowledgeable adult like a counselor or a teacher. *
What is stress and how do we manage stress?
Stress is your body's way of responding to any kind of demand or threat.
When you sense danger—whether it's real or imagined—the body's defenses kick into high gear in a rapid, automatic process known as the “fight-or-flight/freeze” reaction or the "stress response."
The stress response is the body's way of protecting you.
What influences health behaviors (e.g., messages around sexual behavior, STI/HIV, condom use, exercise, nutrition, violence, alcohol, etc.)?
Compare and contrast how advances in technology positively or negatively impact personal, family, peer and community health (i.e., use of computers and television vs. physical activity time, effects on communication skills, access to medical care, etc.).
Resources in Las Cruces, NM:
A NEW HOPE THERAPY CENTER
Phone: (575) 556-9585
Address: 715 East Idaho Avenue Las Cruces, NM 88001
La Clinica de La Familia
CRISIS Hotline: 844.622.7099
Southwest Family Guidance Center
755 S Telshor Blvd Suite 201B, Las Cruces, NM 88011
Phone: (505) 974-5890
Write something about yourself. No need to be fancy, just an overview.