Drugs + Alcohol

16/3/15

What is a drug? – Substance that affects the way your body works

Examples of Drugs
Marijuana
Heroin
Cocaine
Acid
Shrooms
Steroids
Aspirin
Panadol
Ecstasy
Tylenol
Ibrofen
Wine
Whiskey
Tobacco
Antibiotic
Hash
LSD

Types of classification
Legal drugs and illegal drugs
OTC and prescription
Medical classifications –
 Hallucigens -
1/2/15

Body Types – Name + Explain

BMI and Ranges

3 evils in our modern diet

 Added Sugar (females: 2 tbs | males: 3tbs
 Salt (Sodium x2.5) = 6g per day
 Fat
o 20-30% of your calorie intake
o Saturated fats and trans fats are unhealthy
o Healthy fats: Polyunsaturated & Monosaturated
Know Wellness

Know physical fitness (Muscular endurance ect…)

Factors affecting our fitness

Effects of regular training

F.I.T.T.

How to read a nutritional label

 How much salt
 Percentage of fat + sugar
 How many calories
 What the serving size is
 Why it might be a poor choice


Wellness
Social Wellness is the ability to relate to and connect with other people in our world. Our
ability to establish and maintain positive relationships with family, friends and co-
workers contributes to our Social Wellness.

Emotional Wellness is the ability to understand ourselves and cope with the challenges
life can bring. The ability to acknowledge and share feelings of anger, fear, sadness or
stress; hope, love, joy and happiness in a productive manner contributes to our Emotional
Wellness.

Spiritual Wellness is the ability to establish peace and harmony in our lives. The ability to
develop congruency between values and actions and to realize a common purpose that
binds creation together contributes to our Spiritual Wellness.

Environmental Wellness is the ability to recognize our own responsibility for the quality
of the air, the water and the land that surrounds us. The ability to make a positive impact
on the quality of our environment be it our homes, our communities or our planet
contributes to our Environmental Wellness.

Occupational Wellness is the ability to get personal fulfillment from our jobs or our
chosen career fields while still maintaining balance in our lives. Our desire to contribute
in our careers to make a positive impact on the organizations we work in and to society as
a whole leads to Occupational Wellness.

Intellectual Wellness is the ability to open our minds to new ideas and experiences that
can be applied to personal decisions, group interaction and community betterment. The
desire to learn new concepts, improve skills and seek challenges in pursuit of lifelong
learning contributes to our Intellectual Wellness.

Physical Wellness is the ability to maintain a healthy quality of life that allows us to get
through our daily activities without undue fatigue or physical stress. The ability to
recognize that our behaviors have a significant impact on our wellness and adopting
healthful habits (routine check ups, a balanced diet, exercise, etc.) while avoiding
destructive habits (tobacco, drugs, alcohol, etc.) will lead to optimal Physical Wellness.

Financial Wellness – Financially stable, able to financially support yourself and your
family.

3/2/15
Health Related Components
 Muscular strength (ability to exert force in one time)
 Muscular endurance (continue to do an activity for a long time without muscles
getting tired)
 Cardiovascular fitness (the heart and lungs capacity to deliver oxygen and blood
to the muscles)
 Flexibility (to be flexible)
 Body composition (BMI, body fat)

Skills related components

 Agility (the ability to rapidly and accurately change the direction of the whole
body in space)
 Balance (ability to maintain equilibrium while stationary or moving)
 Coordination (the ability to use the senses and body parts in order to perform
motor tasks smoothly and accurately)
 Power: The amount of force a muscle can exert. Strength + speed
 Reaction Time: The ability to respond quickly to stimuli.
 Speed: The amount of time it takes the body to perform specific tasks

Types of physical Estimate of time Intensity Issues effecting

Ability per day physical activity
You Sports, running 1-2 hours per High Lots of
day homework/ not
 enough time
Your father Squash and 1 hour per day Medium Comes back late
running from work.
Tired when come
back from home
Smoking
Your Walking around Half an hour per Low Too old, has
grandmother the house day arthritis

Factors Affecting Our Fitness:

 Homework
 Disease
 Friends
 Socializing
 No partner
 Injuries
 Environmental factors
 School commitments
 Social commitments
 Smoking
 Substance abuse
 Illness
 Lifestyle
 Poor diet
 Lack of motivation
 No exercise
 Finance
 Access to facilities
 Age (Slower metabolism, lower bone density, less strength)
 Gender
 Physiological (degeneration of joints)

Effects of Regular Training

On bones/joints/muscles
 Increase in bone density
  Muscles get stronger
 Joints more stable
 Endurance improves

On cardiovascular system
 Heart muscles increases in strength and size
 Amount of blood pumped by heart in one minute increases
 Lower heart resting rate and quicker recovery rate
 Reduced risk of heart disease
 Increased number of capillaries in muscles
 Increased volume of blood and red blood cells

On respiratory system
 Increased strength of diaphragm and intercostal muscles.
 Greater number of alveoli
 Increased ability of the lungs to extract oxygen from the air
 Increased vital capacity
 Increased amount of oxygen delivered to, and carbon dioxide removed from the
body

9/2/15

Frequency – 3-5 times a week

Progressive overload – Keep challenging yourself
Rest
Types of training – Resistance training, continuous, interval
Intensity

Running for 30 minutes (interval training - high intensity)

Lifting weights (5 sets of 20 reps) 20 minutes (resistance training)
Anaerobic exercises for 10 minutes (push ups/sit ups)
4 times a week
4-5 glasses of water 250mg
Jam sandwich 300mg
Banana milkshake 114mg
Bowl of fruit salad 50mg
Rice and chicken 150mg
Cucumber and chicken sandwich 300mg
Cookie 80mg
Fries 246mg

Croissants
Cookies
Sandwiches
Juices/Flavored milk
Muffins
Ice Coffee
Meat

Fruits
Salad

18/2/15

Why do we need salt?

Because sodium helps balance fluids in the body (electrolytes)

How much do we need?

6g per day

Why do we love salt?

Because it adds flavor to our foods

Health effects of too much salt:

Dehydration, high blood pressure, increased chance of stroke, osteoporosis, kidney stones
and

Different types of fats

Healthy
Monounsaturated Fat
Polyunsaturated Fat

Unhealthy
Saturated Fat
Trans Fat

Need fat to store energy

Around 30% of fat in your diet