Physical Education Final

Physical Education Final

Chapter 1

1. Explain how deaths caused by germs are lower now versus deaths associated to lifestyle factors

Historically, it was diseases caused by viruses and bacteria that made us ill and even killed us well before our time. Thanks to the advances of the last century in basic hygiene and medicine, the situation has radically improved. Today over 75% of premature deaths in industrial countries can be directly attributed to our unhealthy lifestyle behaviours.

2) The Big Bad Five

Physical inactivity, poor eating habits, poor stress control, smoking and alcohol abuse.

Chapter 2

1. Why is there a decrease in our daily energy expenditure? What is the average number of calories that we are burning per day?

"Electronic muscles" have resulted in reducing our daily expenditure by about 500 calories a day, bringing us down to a total of 2100 calories.

2) Factors that influence the decrease in our physical activity?

"Electronic muscles" are now performing our simplest daily tasks. The creation of remote controls, televisions, cars, washing machines, clothes dryers, dishwashers. We can do our banking and shopping online and meet with our teachers and colleagues in cyberspace.

3) Health and Psychological Effects of Being Active

Health: Its never too late to rebuild disused muscles. It strengthens our bones and helps us maintain a healthy body weight. It prevents back pains and releases excess stress. It also keeps our heart muscles strong and we can avoid heart disease. It helps us stay mobile and self-sufficient. It helps us live longer!

Psychologically: Its a powerful muscle relaxant, its a healthy distraction, a legal narcotic, it boosts self-esteem, and prevents depression and suicide in young adults.

4) Which diseases does physical activity counteract?

Heart disease, diabetes, cancer, asthma and osteoporosis.

5) Number of Physical Activity Recommended per Day

30 minutes of moderate to high intensity per day or 45 to 75 minutes per day (3-5x a week)

The equivalent to 1000 calories per week

Chapter 3

1. What are the 3 main nutrients?

Carbohydrates, fats and proteins

2) What is the main use for these 3 main nutrients?

Carbohydrates are used to provide energy for the nervous system, red blood cells, and muscles during physical effort.

Fats are an integral part of healthy cell membranes and nervous tissue. Provide up to 70% of the energy used by the body at rest. Facilitate the absorption of fat-soluble vitamins and insulates the body against the cold. Also it provides a cushion for the organs.

Proteins are used to participate in the formation of hemoglobin, antibodies, enzymes and hormones. Serves in the growth and repair of various tissues of the body.

3) Where can we find these 3 nutrients?

Carbohydrates: Fruits, vegetables, milk, grains, sweets and candies

Fats: Vegetable oils, seeds, nuts, fish, animal products, palm and coconut oils

Proteins: Animal products, legumes and nuts

4) Canadian Food Pyramid Guide

5-12 Servings of Grain Products a day

5-10 Vegetables and Fruit Products a day

2-4 Milk Products a day

2-3 Meat and Alternative Products a day

5) Good and Bad Type of Fats

Good Fats: Unsaturated fats, which provide a reserve of energy. (Vegetable oils, nuts, grains, and fish)

Bad Fats: Saturated fats, which obstruct the flow of blood. (Animal sources and hydrogenated oils)

6) Why is breakfast important?

Breakfast is the most important meal of the day because it brings up our blood sugar to optimal levels so we are fully prepared to take on the activities of our day. You have to break the fast, if you don't you are at risk of lowering your basal metabolic rate and your missing out on important vitamins, minerals, fibre, and calcium, all essential nutrient for good health.

7) Tips to help your eating habits

Cut out excess bad fat, add colour to your plate with fruits and vegetables, eat more whole grains, cereals and legumes, use less salt, watch your servings, limit your consumption of alcohol and caffeine, don't skip breakfast and maintain a healthy body weight.

8) Negative effects of bad eating habits

There are a lot of health problems, chronic constipation, heart disease, diverticulosis, cancer, type 2 diabetes, hypertension and atherosclerosis.

Chapter 4

1) How does stress work on our body? How does it affect our bodies? Is it always bad-explain that answer?

Stress is the body's psychological way of adapting to a given situation, this is known as the adaptation response. This response creates a high level of muscle tension in our bodies. The nerve endings of our organs start firing and release adrenaline and noradrenaline. These neurotransmitters cause immediate hormonal reactions, which in turn trigger a series of instantaneous physiological reactions. Stress is not a good nor bad thing. When we scream in fear, jerk our hand away from a hot burner or jump for joy.

2) Negative effects of stress overload

Stress can cause a high level of anxiety. When the muscular tension builds up and it not being released by physical action, your body is in a constant state of alarm.

3) Phases you face when your in a stressful situation

A stressor appears, you perceive the stressor as a threat, your brain sounds the alarm, your body is place on alert and ready for action and then you either manage to control or eliminate the source of stress. Then your body either relaxes or stays keyed up and finally the situation can either have little effect on your health or you can become ill.

4) How many hours per week can you work without it affecting your school?

20 hours

5) What are some strategies for a better stress management?

Start by evaluating your stress level and putting your finger on what stresses you. The avoid unnecessary sources of stress and downplay the importance of stressful situations. Look on the bright side of life and use "stress busters" on a regular basis.

6) Effects of stress on your body

Endorphins, hormones than numb pain are released by the brain. Salivary glands shut down; the mouth feels dry and pasty. Your pupils dilate to improve vision and hearing becomes more acute. The bronchi dilate to facilitate the passage of air. Digestion stops, and may stay shut down for some time. All skeletal muscles tense up, ready for action.

7) In 2005, what was the average amount of sleep?

6.7 hours

Chapter 5

1. Which are the deadliest of dependencies? How many deaths per year?

Nicotine and alcohol. These two habits kill millions of people around the world annually. Cigarette smoking kills over 4 million people each year. It has killed over 32 million people in a decade and over 50 million people in 25 years.

2) What are the 2 types of dependencies?

Psychological and physical dependencies

3) Negative effects of tobacco

Increases the risks of cervical, bladder, pancreatic, lung, mouth, larynx and esophagus cancer. It can cause strokes, stomach ulcers, prenatal problems, circulatory problems and heart attacks.

4) Tips to stop smoking

First evaluate your degree of dependence, ask yourself why you smoke and don't wait for a miracle or someone else to do it. Choose your moment carefully and if you can't stop all at once, start by cutting down. Think a moment before lighting up, then congratulate yourself each and every time you say no to your cravings.  When you want to smoke, do something else to try and distract yourself. Only smoke half a cigarette at a time and decrease the number of cigarettes you smoke a day.