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Exercise, Health & Lifestyle
Week 1
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Learning outcomes
• By the end of the lesson you will be able to:
• Describe lifestyle factors that have an effect on health including:
– Physical activity - Recommendations and guidelines, health benefits, psychological benefits
– Alcohol consumption - Recommendations and guidelines, risks associated with excessive drinking
– Smoking - Health risks
– Stress - Health risks of excessive stress levels
– Diet - Benefits of a healthy diet, effects of poor nutrition, recommendations and guidelines, balance of good health
• By the end of the lesson you may be able to:
• Explain the effects of identified lifestyle factors on health
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• Match the lifestyle factors with the descriptions
Activity
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Please move into the following groups
Karl, Kyle, Nick & TJ
Josh, Matt & Jason
Ed, Kelly & Lauren
Emma, Emily,
Nikita & Alex
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• What do you think lifestyle is- how would you describe it?
• A person's pattern of living as expressed in his or her activities, interests, and opinions.www.esd.rgs.org/glossarypopup.html
• life style: a manner of living that reflects the person's values and attitudes wordnet.princeton.edu/perl/webwn
• Lifestyle refers to the way a person lives and reflects their individual attitudes, values and behaviours
Lifestyle- definitions
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Physical Activity
• Health benefits
• Psychological benefits
• Recommendations
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Health Benefits of Physical Activity
Strengthen bones
Control/ lose weight/
body fatImproves posture
Relieves stress
Reduces risk of chronic disease
Maintain flexibility
Improve CV fitness
Improves sleep
Improves digestion
Boosts energy levels
Relieve pain
Boosts immune system
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Psychological benefits of physical activity
Opportunity for fun and
enjoyment
Body relaxes and revitalised- reduces muscular tension and
mental tension
Boosts self esteem and confidence
Reduces anxiety
Improves concentration
Increases self-esteem
Improves mood
Reduces anxiety
Ability to handle stress
Depression combat –
dopamine & serotin
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Recommendations/ guidelines
• The minimum to gain health benefits the Department of health recommends
• 30 minutes of moderate exercise 5 days a week.
• This does not need to be achieved in a single bout can be split up
• Moderate activity- you become warmer and a little out of breath
Physical Activity
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• Consider what exercise could you do which meets the Department of Health guidelines
• Using the I-pad click onto the Fitness Pro application and identify 2 resistance exercises for each body part that you could perform and 1 cardiovascular exercise
Activity
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• Most widely used drug in the world
• MODERATE consumption may improve health– Reduction in heart attacks– Reduction in strokes
• 16-24 heaviest drinkers!
• 1 unit = 8g of alcohol ( 10ml of pure alcohol)
• 1 gram = 7 calories
• Each unit contains 56 ‘empty’ calories
Alcohol- facts
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– Hypertension- above 140/90– Depression – Heart disease– Stroke– Cancers of liver, breast, mouth,
throat– Damage to liver- cirrhosis– Mood swings
– Liver gets rid of poison in blood, helps immune system fight infection, protein that clots blood and produce bile (breaks down fats) - damages liver & makes scar tissue which replaces normal tissue. 26000 deaths/year
Alcohol- associated risks
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• Binge drinking is bad because:
– Surge in blood pressure
– Stroke in an otherwise healthy person
– Heart attacks and
– Increase in the possibility of accidental injury
– Lose balance, beer goggles, alcohol poisoning – vomit, Death by drowning
• Stroke:
– Blood is prevented from getting to the brain which results in dizziness headaches and a loss of coordination.
– Effects may be mild lasting for a few minutes of may cause death.
Effects of alcohol
Binge Drinking
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What are your limits?
• (For those aged 18+!!) How much alcohol do you think you should be drinking?
• How many units should you consume per day?
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Recommended limits• 3-4 units per day for
men• 2-3 units per day for
women
• 1 unit =– ½ pint beer, lager or cider– Small (125ml) glass of
wine– 25ml spirits– This is assuming the beer – is 3.5% abv wine=9% – and spirits = 40%
• 10% of all RTA involve excess alcohol
• 25% of school exclusions are thought to be alcohol related
• Alcohol related absenteeism costs British industry around £2billion per year.
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• Using the I-pad click onto the NHS Drinks Tracker application
• And write the answer the following question:
• What is the legal blood alcohol limit when driving?
• Using the information from the theory and the application, now work out how many calories are in 1 pint?
(How many units are in 1 pint, how many calories are in 1 unit?)
Activity
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What is in your cigarette?
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• 12million adults smoke in the UK (approx)
• 114,000 smokers die every year because of their habit
• 30 % of all cancers related to smoking
• 4000 chemicals in tobacco smoke– Nicotine
– Tar
– Carbon monoxide
Smoking- facts
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Smoking – lung damage
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• Nicotine – addictive, stimulates the CNS and increase heart rate and blood pressure, can be extremely poisonous in large amounts
• Tar – brown and treacly in appearance. Left in the lungs and respiratory system includes things like cyanide, arsenic and benzene
• Carbon Monoxide – binds to haemoglobin and prevents the blood carrying oxygen around the body
Smoking- what happens
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The Health Risks of Smoking
o Coronary Heart disease– atherosclerosis (narrows blood vessels)
o Blood clot could cause heart attack or stroke, kidneys, legs – gangrene/amp
o Cancer (bladder, oesophagus, kidneys, pancreas, cervical cancer)
o Emphysema – alveoli damage
o Bronchitis – cough from mucus production
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Activity
• Using the I-pad click onto the NHS Smoke free application
• And write the answer the following questions:
• Children whose parents smoke are at higher risk of what?
• If smoking damages circulation what can it lead to?
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Stress
• What makes you stressed?
• How do you feel when you are stressed?
• What symptoms do you experience when you are stressed?
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Stress
• Stress can be a physiological and psychological response to triggers in the environment
• We need some stress to function correctly- ‘eustress’, the stress that affects us negatively is termed ‘distressed’
• Stressors are factors that initiate a stress response
– Fight or flight – adrenaline
• Constant stress raises adrenaline level/cholesterol levels –can lead to CHD/ weight gain/
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• Chronic stress exposes your body to elevated levels of stress hormones like adrenaline and cortisol.
• Health risks associated with stress:
– Hypertension
– Heart attack
– Angina
– Stroke
– Ulcers
– Exhaustion
– Illness- immune system suppressed
– Depression
– Colitis
Health Risks of stress
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Stress• If hormones & chemicals not used up by exercise they
place stress on blood vessels they become damaged and reduce ability to stretch affecting blood and O2 to heart
Signs of negative stress
Insomnia Lower back pain
Indigestion
General irritability
Increased HR/ BP
Headaches
Anxiety
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You could try the following:
• minimum of 20 min aerobic exercise 3 – 4 times a week
• Eat a well balanced diet
• Reduce caffeine intake
• Avoid alcohol and drugs
• Get at least 7 hours sleep a night
• Spend some time each day doing a relaxation technique
• Go for a walk
Ways of coping with stress
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• Use the internet to research the health risks of excessive stress levels and write a description of each, including the following: – Hypertension– Heart attack– Angina– Stroke– Ulcers– Exhaustion– Illness- immune system suppressed– Depression – Colitis
Activity
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Progress check
• Match cards to factor- hold up your descriptions!
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• Diet= pattern of food consumption
• A healthy diet should:
– Provide adequate energy and nutrients
– Offer protection against disease
• Deficiencies and imbalances in dietary intake can have a negative impact on health.
• Examples:
– Scurvy- lack of vitamin C
– Osteoporosis- lack of calcium
– Anaemia- lack of iron
Diet
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Benefits of a healthy diet
• Improved digestion and sleep
• Control of weight
• Increased energy levels
• Some evidence to show decreased health issues- improved immune system
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• 1980’s- targets for dietary intakes first established-reviewed since
• Current dietary targets for UK population
Diet
Nutrient
Total Fat
Saturated Fat
Protein
Carbohydrate
Fibre (non-starch polysaccharide)
Salt
Recommendation
Less than 35% of total energy
Not more than 11% of total energy
Less than 15% of total energy
50% of total energy
18g per day
6g per day
UK population dietary targetsBTEC National Sport & Exercise Sciences, P 176
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Eat correct amount to maintain
healthy weight Reduce fat intake,
particularly saturated fat
Eat plenty of fibre rich
foods
Limit consumption
of sugary foods
Limit use of salt
Eat a variety of foods- get vitamins and
minerals
Maintain sensible alcohol
consumption levels
Enjoy food
Guide to healthy eating
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Effects of Poor Nutrition• Fast-foods, sat fats & simple carbs
• CHD biggest killer in UK
• Anaemia, diabetes, osteoporosis
• ADD & hyperactivity
• For diet recommendations log onto www.food.gov.ukand find the ‘eatwell plate’
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• Using the I-pad click on the Shape Up application• One member of your group should add an account • Please add the following details (you can make
these up or use your own)– Age– Height– Weight– Activity level – Goal weight (if no need to lose weight then add same
weight)
o Find out BMI and Calorie goal for details you have input
o Log onto www.eatwell.gov.uk and write down the 8 tips for healthy eating
Activity
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Do you feel able to?
• Describe lifestyle factors that have an effect on health including:
– Physical activity - Recommendations and guidelines, health benefits, psychological benefits
– Alcohol consumption - Recommendations and guidelines, risks associated with excessive drinking
– Smoking - Health risks
– Stress - Health risks of excessive stress levels
– Diet - Benefits of a healthy diet, effects of poor nutrition, recommendations and guidelines, balance of good health
• Explain the effects of identified lifestyle factors on health