physical health: sleep, hygiene, exercise, diet, weight, and check-ups
TRANSCRIPT
Physical Health:Sleep, Hygiene, Exercise,
Diet, Weight, and Check-Ups
Sleep
Vocabulary to know: Deficit Circadian rhythm Melatonin
Vocabulary Deficit- a lack of; shortage
VocabularyCircadian rhythm – present in humans and
animals, an internal clock that is
synchronized to light- dark cycles and to other cues in our life
Examples: waking up at the same time daily without an alarm clock
Vocabulary
Melatonin is a hormone produced in the brain that plays a role in regulating biological ryhthms, including sleep.
How Much Sleep Do Teens Need? 8 ½ to more than 9 hours each night
Why? Do well on tests Play sports well Pay attention in class Be alert and aware of surroundings
Why Aren’t Teens Getting Enough Sleep?
Patterns of sleep are different for teens Teens circadian rhythm is set to fall asleep
later and wake later Melatonin is produced later
What other reasons aren’t teens sleeping enough?
Demands on time Jobs Homework Sports
Why is sleep important? Pay attention in class Concentrate Focus Moods Response time (sports, driving)
How do I know if I am Getting Enough?
Signs that you need more sleep: Difficulty waking in am Inability to concentrate Falling asleep in class Feelings of moodiness/depression
How Can I Get More Sleep? Set a regular bedtime Exercise regularly Avoid stimulants after 4 p.m Relax your mind Unwind by keeping lights low Don’t nap too much Avoid all-nighters
Getting More Sleep Create the right sleeping environment Wake up with bright light
Exercise Get at least 60 minutes per day of exercise Aerobic (increases need for O2) Strength Core Balance
Aerobic Increasing the need for oxygen Running Biking Swimming ???
Strengthening Strengthening exercise
Strengthening exercise increases muscle strength and mass, bone strength, and the body's metabolism.
Strengthening exercises increase muscle strength by putting more strain on a muscle than it is normally accustomed to receiving.
Core (sample exercise – plank)
Muscles in the ‘core’ of body Core exercises train the muscles in your
pelvis, lower back, hips and abdomen to work in harmony.
better balance and stability, whether on the playing field or in daily activities.
In fact, most sports and other physical activities depend on stable core muscles
Balance (sample-exercise = balance on one foot)
Balance exercises can help you maintain your balance — and confidence — at any age.
Helps prevent falls any activity that keeps you on your feet and
moving, such as walking, can help you maintain good balance.
Try balancing on one foot while waiting in line, or stand up and sit down without using your hands.
Diet/Weight See http://www.choosemyplate.gov/food-
groups/
Height and Weights for Teen Boys Age RangeHeightWeightPercentile
12-13 years 58 - 62 inches 85 - 100 lbs 14-15 years 63 - 66 inches 105 - 125 lbs 16-17 years 67 - 70 inches 130 - 150 lbs 18-20 years 68 - 70 inches 150 - 160 lbs
Height and Weights for Teen Girls Age RangeHeightWeightPercentile
12-13 years 60 - 63 inches 95 - 105 lbs 14-15 years 63 - 64 inches 105 - 115 lbs 16-17 years 64 inches 115 - 120 lbs 18-20 years 64 inches 125 - 130 lbs
Hygiene Basics Keeping your body, teeth, hair, and clothes
clean Puberty causes all kinds of changes in your
body. More oily skin, hair More hair growing in different places Sweating for no reason and odors you’ve
never had before
Oily Hair: Why and What to Do? Hormones causing extra oil on skin and
hair. Washing hair every day or every other day
with warm water, maybe even shampoo for oily hair, lather, rinse, style
Use greaseless or oil free products Facial cleaning morning/evening with
products for oily skin
How to be Clean and Fresh
Sweat and Body Odor
Sweat and Body Odor Perspiration=Sweat Comes from glands that are secreting
chemicals into sweat making them stronger smelling
Under arms, feet, and private areas
How to Stay Clean and Fresh
Use antiperspirant or deodorant
Shower, bathe daily
ALSO: Wear clean clothes, socks, and underwear
each day. Clothing made of natural materials will help
absorb sweat : cotton
Unwanted Body Hair
Personal choice
Boys: Facial Hair
Shaving, (electric razor, or razor and shaving cream)
Girls
Unwanted Hair Girls: Legs, Underarms Shaving Bleaching Waxing/Sugaring Permanent Laser treatments Personal Choice
Check -Ups How often should you go to the doctor for
check-ups?
How can the physical health topics we discussed (sleep, hygiene, exercise, & diet) affect the social and emotional aspects of your health?