Sleep, Smoking, Illegal Drugs and Alcohol Flashcards
(15 cards)
What is sleep?
Essential component of health.
During sleep consciousness of the world is suspended, quality sleep promotes and maintains good health and physical performance.
Recommended sleep for 14-16 year old is 9 hours.
How to get quality sleep?
Have a bedtime routine.
Have a warm bath.
Avoid heavy meals at least 3 hours before bed.
Why do we need sleep?
Helps growth - human growth hormones released.
Helps repair, boosts immune system.
Improves concentration, learning & memory.
Boosts mental well being.
Improves physical performance.
Consequences of sleep deprivation
Decreased attentiveness & concentration.
Decreased short term memory.
Poor coordination.
Delayed reaction times.
What are the main and most dangerous components of tobacco?
Nicotine
Tar
Carbon monoxide
What is nicotine?
Very addictive, it can affect the brain within 10 secs of being breathed in.
It constricts blood vessels.
Raises heart rate.
Raises blood pressure.
Leads to clotting of blood and clogging of arteries.
What is tar?
Sticky brown substance that carries many of the harmful substances into the lungs, stains smokers fingers and teeth a yellowy-brown colour.
It carries irritants that narrow the bronchioles.
Carries irritants that damage cilia that help protect the lungs from dirt and infection.
Carries the carcinogens that can cause cancer.
What is carbon monoxide?
Poinsonous, colourless and odourless gas.
It is taken up by the red blood cells which should normally by carrying oxygen.
Effects of smoking on performance
Constricts lungs air passages, making it more difficult to breathe air into lungs, aerobic performance would be less efficient.
Carbon monoxide takes place of oxygen in red blood cells, therefore less oxygen is available.
Heart has to beat faster to get oxygen to muscles.
Long term effects of smoking on health
Respiratory system - lung cancer, colds, flu, chronic bronchitis.
Heart and circulation - increased risk of heart attacks.
Fertility problems.
Methods to quit smoking
Cold turkey.
Using electronic cigarettes.
Committed specialist support.
What is a drug?
Any chemical that affects how your body works, how you behave or feel.
Different types of drugs
Hallucinogen - alters what we hear & see e.g. cannabis.
Painkiller - block nerve impulses e.g. aspirin.
Performance enhancing - improves muscles development, endurance capacity and reaction times e.g. anabolic steroids.
Stimulant - increases brain activity to reduce reaction times e.g. nicotine, caffeine.
Depressants - slow down reactions, slow heart rate & breathing e.g. alcohol, heroin.
Antisocial aspects of illegal drugs and alcohol
High levels of neighbourhood crime, high levels of poverty.
Behavioural difficulties.
Early onset of drug or alcohol use.
SMART principle
S - specific
M - measure
A - attainable
R - realistic
T - time
