Noblefit-High-School-Health-Content
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NOBLEFIT CONTENT GUIDE 2019-2020 SCHOOL YEAR Table of Contents Chapter 1: Wellness 3-16 Sleep Self-Esteem Diseases First Aid Drugs Tobacco Marijuana Alcohol Chapter 2: Emotional Wellness 17-26 The Emotional Self Emotions 101 Decision Making Stress Developing a Positive Mindset Coping Strategies Trauma 101 Self-Advocacy and Accessing Support Exercise and Emotional Wellness Chapter 3: Sex Education 27-38 Healthy vs. Unhealthy Relationships Consent Overview and Statistics Male Reproductive System Female Reproductive System Menstruation Pregnancy Abstinence Sexually Transmitted Infections Contraception Sex, Sexual Orientation, and Gender LGBTQ and Allies Chapter 4: Nutrition Application 39-52 Nutrition Overview Risks Associated with Unhealthy Nutritional Choices Whole Foods vs. Processed Foods Dangers of Processed Foods Sodium Natural Sugars vs. Processed Sugars What are Macronutrients? Advertising and Marketing of Foods Food Labels – What to Look For Hydration Nutrition and Fitness Habits for a Healthy Lifestyle 1 Chapter 5: Functional Movement 53-68 What is Functional Fitness? If You Don’t Use It, You Lose It Sitting Disease The Ten Basic Physical Skills What are Functional Movements? Functional Movement Vocabulary A Braced Neutral Spine Scaling Basic Functional Movements Noble Physical Test Gym Safety Fitness as a Lifestyle University Resources Chapter 6: Fitness Leadership 69-78 Overview The Noble Pillars 7 Habits for Highly Effective Teens Becoming a NobleFit Leader References 79-81 2 chapter 1: wellness 4 Sleep Getting a good night’s sleep is not a luxury, but an essential part of the promotion of good health. A good night of sleep can help you think more clearly, be more productive, and feel happier. During sleep, cells in the brain stem trigger the body to go into a state of unconsciousness, characterized by slow and even breathing. This allows our bodies enough time to reorganize information in the brain, build up energy stores in our cells, and clear waste from brain cells (Scientific American). If we understand the risk factors of insufficient sleep, attempt to obtain the recommended amount of sleep, and practice good sleep hygiene, we are helping prevent potential chronic diseases. According to the Center for Disease Control, more than 25% of residents in the U.S. report occasionally not getting enough sleep, while almost 10% experience chronic insomnia (the inability to sleep or habitual sleeplessness). Insufficient sleep is linked to a number of chronic diseases and conditions – such as diabetes, cardiovascular disease, obesity, and depression, and is responsible for motor vehicle crashes causing substantial injury and disability each year (Sleep, Sleep Duration Recommendations 2015). Sleep guidelines, found in the figure from the National Sleep Foundation, note that sleep needs change as we age and can vary based on individual needs. Overall, it is important to remember there is no magic number. Follow the guidelines if you are not sure where to start. There is a pattern to how sleep happens. Sleep occurs in stages, and it is important to get enough hours of sleep so your body can cycle through multiple iterations of slow-wave sleep (SWS) and rapid eye movement (REM) sleep. During SWS, the body and brain are the most relaxed – this is known as deep sleep and allows the body to build up physical and mental energy. This is followed by REM sleep, which is when dreams occur. This stage of sleep has been shown to improve brain function and create long-term memories (The Centers for Sound Sleep, 2017). According to the National Sleep Foundation, having good sleep habits and promoting of regular sleep are known as sleep hygiene. The most common bad sleep habits, with suggestions on how to fix them, are listed in the table on the following page. When considering your friends and other peers your age, you can probably think of many high school students who do not practice good sleep hygiene, but college students are infamous for this poor practice. College students stay up late, often oversleep, and pull all-night study sessions, as well as use energy drinks and coffee to keep themselves going during the day. Roxanne Prichard, a professor of Psychology at the University of St. Thomas in Minnesota, published a study that concluded stress, not external factors like caffeine or sleep schedules, was the leading predictor of poor sleep quality among college students. Prichard notes that students with a regular sleep schedule also had better functioning immune systems and advises that energy drinks may Source: National Sleep Foundation, 2015 5 have an effect on decision-making behavior (Prichard, 2013). All things considered, as you finish high school and embark on your college journey, remember that quantity, quality, and consistency of sleep are important. If you cannot sleep through the night because of various distractions, your quality of sleep can suffer. So, how do you know if you are getting good quality sleep? Some signs of a good night sleep are: • You wake up refreshed and alert in the morning • You remain alert throughout the day • You are sleeping the necessary number of hours for your age • You do not experience aches or pains in the morning • You fall asleep quickly after getting to bed • You are able to maintain a stable mood throughout the day • You are able to sleep through the night without waking up more than once Common Bad Sleeping Habits with Explanation and Suggested Solution Bad Sleep Habit Explanation Potential Solutions If you eat too close to bedtime, your stomach will If necessary, eat a small snack prior to going to bed. process the food while your body lays horizontally Avoid large meals within three hours of bedtime. Eating too close to rather than stands or sits vertically. This makes it bedtime more probable that stomach acids will rise up Eat snack foods with natural minerals that help through the esophagus and disrupt sleep, especially promote sleep, such as tryptophan and calcium. if the meal contained spicy or fatty foods. Examples include a glass of warm milk or almonds. Caffeine and/or Caffeine and nicotine are both stimulants, chemicals Avoid drinking coffee and tea, eating chocolate, nicotine use close that increase body activity and therefore inhibit and/or smoking cigarettes (always, but especially to bedtime sleep. before bed if you are experiencing sleep trouble). Regulate your internal body clock by going to bed and waking up at the same time daily, even on the Your body operates on a circadian rhythm, weekends. Odd sleep hours, sometimes referred to as the internal clock. including sleep Sleeping and waking at the same times each day Exercise daily and avoid naps, especially in the deprivation and helps fine-tune your internal clock so that you are afternoon. binging sleepier at night and more awake during the day. About an hour before bedtime, practice a routine that is relaxing. The blue light that electronics emit suppresses the creation of melatonin, a hormone made in the body Remove TVs, computers, and electronic devices that promotes sleepiness. Electronics also keep your from the bedroom. brain more active later at night – you may be Using electronics tempted to stay up later to complete a game or Place your cell phone in an area of the room that is finish a TV show. Additionally, if the sounds on your not immediately accessible. devices are not completely turned off, they may disrupt your sleep (Ware, 2014). 6 Bad Sleep Habit Explanation Potential Solutions Your bedroom temperature should be kept cooler rather than warmer. Your body temperature naturally dips as you sleep, so having a cooler temperature helps facilitate this process (Michaud, Make sure your bedroom is quiet and dark, is 2016). neither too hot nor too cold, and is free from noise Bedroom disturbances. environment Your body is naturally programmed to sleep when it (temperature, is dark out, so eliminating light (including light If you cannot sleep, go into another room and do a light, noise) pollution from outside) helps you sleep more calming activity following the above guidelines until soundly. you feel tired. Listening to music or other noises has the potential to wake you during sleep and keep your brain more active later into the night. Focusing on too Make sure you are prioritizing your time. Focus on many things at If you are focusing on too many things at once, your one task at a time and set a schedule for task once mind doesn’t know when to focus on sleep- it keeps completion. running all the time. About an hour before bedtime, practice a routine that is relaxing. Odd sleep hours, Your body operates on a circadian rhythm, Regulate your internal body clock by going to including sleep sometimes referred to as the internal clock. bed and waking up at the same time daily, even on deprivation and Sleeping and waking at the same times each day the weekends. binging helps fine-tune your internal clock so that you are sleepier at night and more awake during the day. Exercise daily and avoid naps, especially in the Afternoon. Refrain from getting too much sleep during your weekends or time off. Lost sleep cannot be recovered by sleeping during the weekend. (National Sleep Foundation, 2015) Self-Esteem Your overall health, including physical, intellectual, emotional, social, and spiritual health, should be your main priority. Many factors will influence each of these pieces, and they will often overlap. Emotional health is built on a foundation of positivity and happiness in each health category. In our teenage years, many of our feelings about self-esteem are directly correlated to our feelings about our physical health (body image). According to the National Eating Disorders Association, body image is how your mind perceives your physical self.