physical health: sleep, hygiene, exercise, diet, weight, and check-ups

Physical Health:Sleep, Hygiene, Exercise,

Diet, Weight, and Check-Ups

Sleep

Vocabulary to know: Deficit Circadian rhythm Melatonin

Vocabulary Deficit- a lack of; shortage

VocabularyCircadian rhythm – present in humans and

animals, an internal clock that is

synchronized to light- dark cycles and to other cues in our life

Examples: waking up at the same time daily without an alarm clock

Vocabulary

Melatonin is a hormone produced in the brain that plays a role in regulating biological ryhthms, including sleep.

How Much Sleep Do Teens Need? 8 ½ to more than 9 hours each night

Why? Do well on tests Play sports well Pay attention in class Be alert and aware of surroundings

Why Aren’t Teens Getting Enough Sleep?

Patterns of sleep are different for teens Teens circadian rhythm is set to fall asleep

later and wake later Melatonin is produced later

What other reasons aren’t teens sleeping enough?

Demands on time Jobs Homework Sports

Why is sleep important? Pay attention in class Concentrate Focus Moods Response time (sports, driving)

How do I know if I am Getting Enough?

Signs that you need more sleep: Difficulty waking in am Inability to concentrate Falling asleep in class Feelings of moodiness/depression

How Can I Get More Sleep? Set a regular bedtime Exercise regularly Avoid stimulants after 4 p.m Relax your mind Unwind by keeping lights low Don’t nap too much Avoid all-nighters

Getting More Sleep Create the right sleeping environment Wake up with bright light

Exercise Get at least 60 minutes per day of exercise Aerobic (increases need for O2) Strength Core Balance

Aerobic Increasing the need for oxygen Running Biking Swimming ???

Strengthening Strengthening exercise

Strengthening exercise increases muscle strength and mass, bone strength, and the body's metabolism.

Strengthening exercises increase muscle strength by putting more strain on a muscle than it is normally accustomed to receiving.

Core (sample exercise – plank)

Muscles in the ‘core’ of body Core exercises train the muscles in your

pelvis, lower back, hips and abdomen to work in harmony.

better balance and stability, whether on the playing field or in daily activities.

In fact, most sports and other physical activities depend on stable core muscles

Balance (sample-exercise = balance on one foot)

Balance exercises can help you maintain your balance — and confidence — at any age.

Helps prevent falls any activity that keeps you on your feet and

moving, such as walking, can help you maintain good balance.

Try balancing on one foot while waiting in line, or stand up and sit down without using your hands.

Diet/Weight See http://www.choosemyplate.gov/food-

groups/

Height and Weights for Teen Boys Age RangeHeightWeightPercentile

12-13 years 58 - 62 inches 85 - 100 lbs 14-15 years 63 - 66 inches 105 - 125 lbs 16-17 years 67 - 70 inches 130 - 150 lbs 18-20 years 68 - 70 inches 150 - 160 lbs

Height and Weights for Teen Girls Age RangeHeightWeightPercentile

12-13 years 60 - 63 inches 95 - 105 lbs 14-15 years 63 - 64 inches 105 - 115 lbs 16-17 years 64 inches 115 - 120 lbs 18-20 years 64 inches 125 - 130 lbs

Hygiene Basics Keeping your body, teeth, hair, and clothes

clean Puberty causes all kinds of changes in your

body. More oily skin, hair More hair growing in different places Sweating for no reason and odors you’ve

never had before

Oily Hair: Why and What to Do? Hormones causing extra oil on skin and

hair. Washing hair every day or every other day

with warm water, maybe even shampoo for oily hair, lather, rinse, style

Use greaseless or oil free products Facial cleaning morning/evening with

products for oily skin

How to be Clean and Fresh

Sweat and Body Odor

Sweat and Body Odor Perspiration=Sweat Comes from glands that are secreting

chemicals into sweat making them stronger smelling

Under arms, feet, and private areas

How to Stay Clean and Fresh

Use antiperspirant or deodorant

Shower, bathe daily

ALSO: Wear clean clothes, socks, and underwear

each day. Clothing made of natural materials will help

absorb sweat : cotton

Unwanted Body Hair

Personal choice

Boys: Facial Hair

Shaving, (electric razor, or razor and shaving cream)

Girls

Unwanted Hair Girls: Legs, Underarms Shaving Bleaching Waxing/Sugaring Permanent Laser treatments Personal Choice

Check -Ups How often should you go to the doctor for

check-ups?

How can the physical health topics we discussed (sleep, hygiene, exercise, & diet) affect the social and emotional aspects of your health?