Topic 4- Health Promotion Flashcards
(36 cards)
What is health promotion?
The process of promoting activities that are scientifically proven to be beneficial to the body and mind. It is not just the responsibility of the individual but also of groups and communities.
How can a dance teacher assist with health promotion?
By planning lessons that encompass issues discussed within this topic or by offering advice to participants as required.
Give four factors that are important in a healthy lifestyle.
- A balanced diet
- Regular exercise
- Not smoking
- Keeping alcohol consumption to a minimum
True or false?
Physical activity causes about 10-16% of cases of each of the following conditions: breast cancer, bowel cancer and diabetes and about 22% of coronary heart disease.
True
What is the definition of physical activity?
Any force exerted by skeletal muscle that results in energy expenditure above resting level.
What is the definition of exercise?
A subset of physical activity, which is volitional, planned, structured, repetitive and aimed at improvement or maintenance of any aspect of fitness or health.
What is the definition of sport?
A subset of physical activity which involves structure competitive situations governed by rules. In Europe, sport is often used in a wider context to include all exercise and leisure physical activity.
What is the definition of physical fitness?
A set of attributes that people have or achieve that relate to the ability to perform physical activity.
How can physical fitness be assessed?
- Information on previous health status and medical history
- Height
- Weight
- Body measurement (chest, waist, hips, upper and lower thigh and upper arms)
- Muscle strength
- Muscle tone
- Heart and lung endurance
- Testing the maximum heart rate, lung capacity, blood pressure and flexibility
What are the five different ways that physical activity can vary?
- Volume or quantity
- Frequency of participation
- Intensity
- Duration
- Type or mode
What level of activity should adults have to maintain optimum health?
At least 30 minutes of physical activity on five or more days of the week. This activity should be of at least moderate intensity- similar to brisk walking. Activity can be taken in bouts of 10-15 minutes, allowing for accumulation of activity throghout the day.
What level of activity should children have to maintain optimum health?
All young people should participate in physical activity of at least moderate intensity for one hour per day. This hour can be made up of a variety of activities across the day including organised sport, play, walking, cycling, physical education or planned exercise.
How does regular exercise maintain optimum body mass and composition?
- Exercise uses up energy and when combined with a balanced diet, helps to maintain body fat at healthy levels.
- Exercise builds up muscle which burns energy. The more muscle the body has, the more energy is used up, thereby reducing body fat.
How does exercise benefit mental well-being?
Exercise triggers the release of endorphines and enkephalins, chemicals in the brain that have a mood altering effect. These molecules also have a pain-relieving effect so that a small cut or bruise that occurs during exercise may not be noticed until afterwards.
What are the benefits of exercise?
- Helping to control body weight and reduce obesity
- Improving mental well-being, self esteem and achievement
- Reducing stress levels
- Reducing anxiety
- Improving relaxation and sleep
- Helping build and maintain healthy bones and muscles
- Helping reduce the risk of osteoperosis
- Health benefits which include high blood pressure, heart disease, diabetes and certain cancers
- Reduce risk of lower back pain
- Helping prevent or control risky behaviours
In 2000, what percentage of 11-15 year olds were regular smokers and what does this mean in terms of students in your dance class?
10% of children age 11-15 were regular smokers. In a dance class of teenagers, you can expect 1 in 10 ppupils to be smokers.
What are the short term effects of smoking?
- Breathlessness on exertion and reduced capacity for exercise
- Reduced ability to taste and smell
- Smelly breath and clothes
- Reduced energy levels
- Dry ‘smokers’ cough
- Wheezing
- Poor blood circulation
- Reduced calcuim absorption
What are the long term effects of smoking?
- Heart attacks
- Strokes
- Lung cancer
- Lung diseases
What happens after giving up smoking for 20 minutes?
Blood pressure and pulse rate return to normal. Blood circulation improves particulalry in the hands and feet making them feel warmer.
What happens after giving up smoking for 8 hours?
Oxygen levels in the blood return to normal after being reduced. The chances of a heart attack begin to reduce.
What happens after giving up smoking for 24 hours?
Carbon monoxide is removed from the body. The lungs start to clear out the excess mucus and other debris left by smoking.
What happens after giving up smoking for 72 hours?
Breathing becomes easier. Energy levels increase.
What happens after giving up smoking for 2-12 weeks?
Circulation improved throughout the body making exercise easier.
