**Health** Flashcards
(25 cards)
Steps of CPR
Check for hazards
Assess responsiveness
Head tilt chin lift
Check for breathing for 10 seconds
Call 911
Landmark for chest compressions
Give check compressions (30)
Re-open the airway
Give two breaths
Continue CPR until someone brings an AED
Target heart rate zone calculations
Determine your RHR
RHR=60bpm
Determine your MHR
MHR=220-age
=220-15 years old
=205bpm
Determine your HRR
HRR=MHR-RHR
=205-60
=145bpm
Determine your target heart rate zone (60%-85% of HRR)
a.) Lower limit-60%:(HRR×0.60) +RHR
= (145×0.60) +60
=87bpm+60bpm
=147bpm
b.) Upper limit-85%:(HRR×0.85) +RHR
= (145×0.85) +60
=123+60
=183bpm
Lifestyle factors
Habits that affect people’s overall health. These habits are personal behaviours related to the way a person lives.
Examples:
Diet
Exercise
Work in stress-free environment
Relaxation
Reduce pollution exposure
Avoid drugs and alcohol
Get 8-10 hours of sleep each night
Abstaining from sexual activity before marriage
Maintaining positive relationships
Practicing safe behaviors to prevent injuries
FITT principle
Frequency
CE Moderate to vigorous activity daily
F Should be part of every warm-up and cool-down but otherwise 3 days/week
ME 3-4 times/week
MS 3 times/week
Intensity
CE Target heart rate zone
F Static (hold) stretches
Hold for 15-30 seconds
Dynamic (movement) stretches before other workout
ME15 or more reps/1-3 sets
Lower weight and higher repitition
MS 8 reps/1-3 sets
High weight and lower repitition
Type
CE Running,cycling, swimming, biking, skipping rope
F Yoga, pilates, martial arts, dance
ME Resistance bands, dumbbells, weight machines, sit-up, planks
MS Dumbbells, free weights and weight machines where you can do 8 reps but it is difficult
Time
CE 60 minutes
F 10-15 minutes
ME 30 minutes
MS About 15 minutes
Benefits of being physically fit
Will prepare joints and muscles for the future
Resist disease
Active kids
40% higher test scores
Less likely to smoke, get pregnant, engage in sexual behaviors or use drugs
May live 5 years longer
Earns 7-8% more throughout life
Areas of wellness
Emotional- being kind to yourself as you recognize and experience a wide range of emotions. For example, focusing on yourself, understand your limits
Environmental- contributing to and engaging with spaces that are safe, accessible and sustainable. For example, provided respect for the environment, helping the community
Financial- the ability to meet basic needs and manage money for short and long-term. For example, saving money when going out, create a budget
Intellectual- allowing your brain both stimulation and rest for critical thinking, curiosity, and creativity. For example, puzzles, studying
Occupational- pursuing a career path that supports your goals, professional growth, and success. For example, focus on your career and more educated choices, applying for part-time jobs.
Physical- knowing your body and giving it what it needs for health, healing, and energy. For example, working out, going on jobs
Social- building and engaging in trusting, respectful, and authentic relationships. For example, keeping positive relationships with people around you, helping others with their needs
Spiritual- connecting to your inner and outer worlds to support you in living your values and purpose. For example, turning to God when you need support, pray before something stressful
Wellness
An active process of becoming aware of and making choices toward a healthy and fulfilling life. Wellness is more than being free from illness, it is a dynamic process of change and growth.
Physical fitness
The ability of the body to perform daily tasks efficiently and effectively without excessive fatigue.
Holistic health
There is a strong connection between our physical health and our mental, emotional, and spiritual well-being.
Lifestyle factors
Habits that affect people’s overall health. These habits are personal behaviours related to the way a person lives.
Characteristics of being in good health
Stable energy levels
Healthy weight and body composition
Normal vital signs
Clear skin and eyes
Physical fitness
A state of health and well-being that allows a person to perform daily activities with the reduced risk of health problems and have the energy to enjoy leisure pursuits. It involves the efficient functioning of the body’s systems and is achieved through regular exercise, proper nutrition, and adequate rest.
Components of physical fitness
Flexibility
Body composition
Cardiovascular endurance
Muscular strength
Energy balance equation
how many calories you intake is how many you have to burn
Sedentary lifestyle
little to no exercise and a lot of sitting and lying down.
IDEAL method
Identify the problem- understand what the problem is and understand the consequences
Discuss your options- look at all the options you have to decide from
Evaluate your options and prioritize your concerns- understand your options and decide what your concern is
Act on the best choice- choose the option that is better for you and others
Learn from the experience- learn that decisions can be difficult and know that you are a stronger person for choosing the right decision
What does CPR stand for?
Cardiopulmonary resuscitation
Heart attack
occurs when an artery that feeds the heart muscle gets blocked and starts to die
Stroke
occurs when an artery that feeds the brain gets blocked and it is no longer receiving oxygen
4 R’s of CPR
Risk factors
Recognize
React
Resuscitate
Acronym for a stroke
Face- drooping
Arms- can only lift one arm
Speech- slurred speech
Time- call 911 immediately
5 P’s of a heart attack
Pain
Pale
Panting
Pooped
Puking
Recommended amount of water
11 cups
Macronutrients
the nutrients we need in large amounts
