Fitness for Life IMr. Peifer

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Name: __________________________________ Period: _______________

Fitness for Life IGuided Notes

Name: ________________________________ Period:______________

Use this guide as a way to organize your notes and understand what key topics you will be responsible for!

Class Rules:Be ____________________________________!Try your ________________________________________.Sign in and out when leaving the _____________________________________

Be PreparedMake sure you have your ________________________________________Booklet each day for class.

First time warning. Second time I take it and you lose _____________________ from your participation

grade. Third Time is a ___________________ drop in your grade.

Be on time to class! First Time : Warning Second Time : Lunch ________________________________ and Email Home Third Time : Write Up

Food/ drink Prohibited First time warning. Second time ____________________________________and you lose 10 points from your

participation grade. Third Time is a letter drop in your grade.

Note** ______________ must be in a bottle with covering on.Encourage Others

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Stay Positive

Class Regulations:______________________________________________________________________prohibited in Class!

First time warning.Second time I take it and you lose 10 points from your participation grade.Third Time is a letter drop in your grade.

Be in Dress Code when class begins!First time warning.Second time I take it and you lose ___________________ from your participation grade.Third Time is a letter drop in your grade.

Don’t abuse the bathroom privilege You each get ____________ bathroom passes for the week for the four weeks of health, use them wisely.

Do not ____________ when I am talking!If I have to wait more than 1 minute for you to quiet down, you will receive an extra _____________________assignment for each minute it takes you to stop talking.

Wellness *Baggage activity*In your own words, describe what you think Wellness is: __________________________________________________________________________________________________________________________________________

__________________________________________________________________________________________________________________________________________________________________________________________

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Directions:On the line below next to each statement put which category of wellness each statement belongs to. Then, rate yourself out of 10 for how well you do in that area of wellness.

________________ Wellness is one’s ability to interact with people around them in a positive manner

Rating: /10Examples:

________________ Wellness is lifelong continuation and expansion of knowledge through creative and stimulating activities

Rating: /10Examples:

_______________ Wellness is the continually evolving search for meaning and purpose for your existence in hope to find inner peace and harmony

Rating: /10Examples:

_______________ Wellness is trying to live in harmony with the earth by understanding your personal impact on nature and taking action to protect the world around you

Rating: /10Examples:

______________ Wellness is preparing for a career in which you will gain personal satisfaction and enrichment through your life’s work

Rating: /10Examples:

______________ Wellness is maintaining regular physical activity and balanced nutrition while eliminating harmful habits

Rating: /10Examples:

______________ Wellness is being able to handle stress while having awareness and acceptance of your feelings and those of others

Rating: /104

Examples:

Nutrition and Fitness:____________________ is the process by which the body takes in and uses food as energy

____________________ are units of energy that are measured to supply the body with fuel

____________________ are substances in food that your body needs to grow, repair itself and to supply you with energy.

____________________ is an inborn response, or a natural physical drive that protects you from starvation

____________________ is a desire, rather than a need, to eat

The 6 Essential Nutrients are:

1. __________________________ are the main source of energy that fuels the bodyExamples of Foods:

2. __________________________ helps to rebuild and repair body tissueExamples of Foods:

3.__________________________ allow you to absorb vitamins and insulate important body systemsExamples of Foods:

4.__________________________ are compounds that regulate many vital body processes like digestion and metabolismExamples of Foods:

5._________________________ are substances the body cannot produce but are needed for things like growing.Examples of Foods:6._________________________ is vital to every body function and carries waste away from cells.Examples of Foods:

Daily breakdown:Carbs:Protein:Fats:Water:

Your heart is a

Healthy range for Resting Heart rate is5

Basal Metabolic Rate, or BMR measures

There are ____________ calories in a pound

Nutrition and Maintaining Weight :_____________ is a ratio that allows you to assess your body size in relation to your height and height

Range of BMIUnderweight:Normal:Overweight:Obese:

Physical Effects of Eating Poorly

____________ _______________is a narrowing of the small blood vessels that supply blood and oxygen to the heart b/c of fatty deposits and is the leading cause of death in the US.

_____________ ______________ is when your body ignores or can’t produce enough insulin to counteract the rise in blood sugar associated with eating fatty foods

_______________________ is the measure of force against the walls of your arteries as your heart pumps blood through the body. More pressure = Harder work for your heart.

A _________________ is when blood flow to part of the brain stops from a clot associated with an already narrowed artery from fatty build-up.

Emotional Effects of Eating Poorly

Poor _________-_______________ is a negative evaluation or appraisal of your self-worth through constant comparison to others.

______________________ is a clinical mood disorder in which feelings of sadness, anger, or frustration interfere with everyday life. Generally have a negative attitude towards themselves and life in general.

Mental Illness eating Disorders

_________________ _____________________ is characterized by extreme thinness and a relentless pursuit to stay underweight. They have a very distorted body image and intense fear of gaining weight.

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_________________ _____________________is characterized by recurrent and frequent episodes of uncontrollable binge eating followed by a behavior that compensates, such as vomiting, fasting or use of laxatives.

________________ -_________________ __________________ is characterized by periods of loss of control over a person’s eating with no compensating behavior, which is why they are generally overweight or obese.

The new food guide is the shape of a ______________________________

Focus:-Enjoy food, but eat less. Avoid oversize portions!-Make half your plate fruits and vegetables-Drink water instead of soda and other sugar drinks

The 5 categories of the new guide are1.Examples

2.Examples

3.Examples

4.Examples

5.Examples

A ________________ Food is a food that is in its natural state, with no ingredients other than itself.

*MnM challenge

Building Health Skills:_______________________________ are life skills that are specific tools and strategies that help you maintain, protect and improve all aspects of your life.

_____________________ _____________________ is the exchange of thoughts, feelings, and beliefs between 2 or more people.

3 methods of effective communication are7

1.2.3.

______________________ ____________________ are communication strategies that can help you say no when you are urged to take part in behaviors that are unsafe or unhealthful, or that go against your values

3 examples of refusal skills are1.2.3.

_______________________ is a response to a stressor, or a physical or psychological demand that requires a person to adapt to a situation.

3 examples of High Level Stressors are1.2.3.

3 examples of Low Level Stressors are1.2.3.

3 Physical Effects of Stress are1.2.3.

3 Emotional Effects of Stress are1.2.3.

3 strategies to help cope with stress are1.2.3.

Time Management and Goal Setting:________________________ is something you aim for that takes planning and work. It builds self-confidence, increases self-esteem, and improves overall health.

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______________ _____________ goals are able to be reached in a short period of time, usually no longer than a month______________ _____________ goals are designed to be reached over a long-period of time, usually months or years

The 6-steps to achieving your goals are:

1. Set a specific, realistic goal and write it down.

2.

3. Identify sources of help and support

4.

5. Evaluate your progress by establishing checkpoints.

6.

Building Character and Bullying:

__________________________ is defined as those distinctive qualities that describe how a person thinks, feels and behaves.

3 examples of Positive character traits are1.2.3.

3 examples of negative character traits are1.2.3.

__________ character is when you have a very poor sense of “self”, lack self-confidence and self-esteem and allow other to influence their feelings and behaviors.

__________ character is when you demonstrate honesty, integrity, responsibility. They have self-confidence, positive self-esteem, and do not allow others to influence their thoughts or feelings.

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__________________ are the beliefs and standards of conduct that are important to a person.

3 examples of values are1.2.3.

2 reasons why people bully are1.2.

The 4 types of bullying are1. Example2.Example3.Example4.Example

Adolescence and Development:__________________ refers to everything about you as a male or female, including how you feel about being male/female

______________________ development is the change related to the ability to reason and think out abstract situations

______________________development is the ability to think abstractly, logically and at a higher level

____________________ is the period of growth when a person begins to develop certain traits of adults of his or her own gender

___________________ are chemical substances that control puberty and regulate the activities of body cells and organs

_____________________ ______________________ is the body system made up of ductless glands that secrete hormones into the blood

____________________ ____________________ is a gland located at the base of the brain that controls the endocrine system

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The 4 functions of the Female Reproductive System are

1.2. Provide space for the egg and sperm to join…fertilization.

3.4. Produce breast milk for baby after birth for nourishment.

__________ is the female reproductive cell produced once a month by alternating ovaries

_________________ almond shaped organs that produce eggs and produce sex hormones

________________ and _______________ __________________ are large and small folds of skin surrounding the vagina designed to protect the reproductive organs

_____________________ excretes urine

_____________________ muscular tube that connects the outside of the body to the uterus. Also where sperm is deposited and known as the “organ of intercourse” and the “birth canal”

_____________________ location at the base of the uterus and end of vagina where sperm enter the uterus

____________________ hollow, flexible and muscular organ the size of a fist where a baby grows

______________________ _______________ tubes that connect the ovaries to the uterus and where fertilization takes place. The egg also travels down during ovulation.

___________________ the area between the vagina and anus prone to tearing during birth

_________________ finger-like projections on the end of the ovaries that help to sweep the egg down the fallopian tube

_________________ ___________________ this prepares once a month for a possible pregnancy, if pregnancy occurs, the egg will rest in it’s rich lining, if not, it is shed during menstruation.

______________________ _______________________ occurs every 28 days (about), last for 3 to 7 days and is the time where blood and cells from the uterine lining leave the body

The Male Reproductive:The Male Reproductive System has 2 functions

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1. To produce sperm2.

_______________________ the sac that holds the testicles away from the body at the ideal temperature

_________________________ organs located inside the scrotum that produce sperm and produce testosterone

_________________________ tubes located on the top of each testicle where sperm stay to mature

____________ ______________________ tubes that connect the urethra to the epididymis where sperm travel through to leave the body.

____________________ ________________________ and ________________________ ____________________ glands that add fluid to the sperm to nourish and protect while they are traveling through the Vas Deferens and urethra

__________________ __________________ also adds fluid to sperm to help protect it and is a common cancer site in males

_____________________ tube that runs through the center of the penis where urine and semen leave the body

______________________ external male structure that deposits sperm into the female body

______________________ thin protective layer of skin covering the head of the penis

_______________________ combination of the protective fluid and the sperm together

Balloon Stress Activity

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Day 1________________ Day 2_______________ Day 3________________ Day 4 _______________

Day 5_____________________ Day 6 ___________________ Day 7 ____________________

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