1. Objectives To discuss the components of wellness. To illustrate the importance of good nutrition,...
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1. Objectives To discuss the components of wellness. To illustrate the importance of good nutrition, physical activity, hygiene and safety. To demonstrate
Objectives To discuss the components of wellness. To illustrate
the importance of good nutrition, physical activity, hygiene and
safety. To demonstrate methods of maintaining physical, mental and
emotional health. 2
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Main Menu Wellness Nutrition Fitness Hygiene Safety 3
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4
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Wellness Is the state of being physically, mentally and
emotionally healthy Is vital to being a happy, healthy, productive
member of society lack of physical, mental or emotional health can
put a strain on an individual, relationships, the community and
society as a whole 5
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Physical Health Refers to the bodys ability to perform Involves
proper functioning of body parts, organs and systems disease is one
of the most common causes of poor physical health Is typically the
most commonly discussed health topic May be affected by nutrition,
fitness, hygiene and safety 6
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Maintaining Physical Health Requires developing healthful
habits balanced diet gives the body fuel it needs to function
regular exercise contributes to the growth and strengthening of the
body good hygiene can help protect the body from harmful toxins and
diseases sleep allows the body to recharge and refresh 7
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Maintaining Physical Health Requires avoiding destructive
habits overeating or not eating enough nutritious foods can strain
the body sedentary lifestyle can cause weight gain, weakening of
the muscles and bones, and ultimately contribute to the development
of chronic diseases tobacco use, alcohol abuse and/or drug abuse
forces the body to focus on fighting the toxins rather than
functioning and growing 8 Sedentary: not physically active
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Mental Health Refers to the ability to process information and
act appropriately Involves sanity and proper functioning and
chemistry of the brain psychosis, or detachment from reality, is
one of the most common symptoms of poor mental health May be
affected by brain damage, brain diseases and alcohol or drug abuse
9
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Emotional Health Refers to the ability to cope with and adapt
to feelings Involves subjective responses to various situations
inappropriate or overly intense feelings are one of the most common
symptoms of poor emotional health May be affected by major life
events, relationships and stress 10
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Mental & Emotional Health Are often grouped together
problems and diseases often overlap mental health problems are
usually more severe than emotional health problems poor long-term
emotional health can lead to poor mental health poor mental health
often results in emotional stress both are treated similarly
however, mental health problems usually require more intense
treatment than emotional health problems 11
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Maintaining Mental & Emotional Health Requires being able
to manage stress worry and anxiety can affect mood, thought
processes and decision making stress can also affect diet, exercise
and sleep, causing physical health to suffer using positive
thinking to combat stress can help motivate, lift the mood and
build self esteem 12
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Maintaining Mental & Emotional Health Requires healthful
relationships relationships often influence self esteem peer
pressure can sometimes alter thinking spending time with people an
individual enjoys and cares about can relieve stress and create
good feelings 13
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Health & Wellness Often have a domino effect element just a
few unhealthy habits or occurrences can cause a chain reaction of
destruction for example: poor diet may make a person feel sluggish,
so they do not exercise, causing a feeling of laziness and
depression, causing self esteem to suffer focusing on improving one
component of health will, in turn, likely improve other components
14
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Assessment 1. Which of the following is the most commonly
discussed health topic? A. Physical health B. Mental health C.
Emotional health D. Wellness 2. Which of the following accurately
describes a sedentary lifestyle? A. A lifestyle in which tobacco,
alcohol and drugs are frequently used B. A lifestyle which includes
frequent dieting and exercise C. A lifestyle in which physical
activity is not common D. A lifestyle which includes frequent
illness 16
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Assessment 3. Which of the following refers to the ability to
process information and act appropriately? A. Wellness B. Mental
health C. Intelligence D. Emotional health 4. Emotional health
involves which of the following? A. Subjective responses to various
situations B. Sanity C. Proper functioning of the body D. Capacity
to understand others 17
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Assessment 5. Maintaining mental and emotional health requires
which of the following? A. Being able to understand other people B.
Being able to manipulate situations C. Being able to recognize
disease D. Being able to manage stress 18
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Nutrition Is the process of nourishing the body Involves eating
foods which provide energy and facilitate body processes foods with
essential nutrients Involves avoiding foods which hinder body
processes, damage organs or systems, or result in undesirable
consequences foods with toxins, no nutritional value or too much
sugar or fat 20
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Nutrition Is the foundation for healthy living Requires eating
most foods in moderation not too little, not too much Includes
getting adequate amounts of the following nutrients: carbohydrates
protein fats 21 vitamins minerals water
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Macronutrients Are the nutrients which provide calories
Include: carbohydrates four calories per gram proteins four
calories per gram fats nine calories per gram 22 Calories: units
used to measure energy in foods
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Carbohydrates Perform three important functions: supply energy
supply fiber aid in the digestion of fats Are classified as simple
or complex sugars are simple carbohydrates starches and fiber are
complex carbohydrates 23 Fun Fact: Fiber can help the body regulate
blood sugar, lower cholesterol and improve intestinal health.
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Recommendations For carbohydrates include: about half of a
persons daily calories should come from carbohydrates choose whole
grains, fruits and vegetables for most of the carbohydrates avoid
high-carbohydrate foods containing large amounts of refined (highly
processed) flour and sugar 24
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Consequences Of eating too many carbohydrates include increased
caloric intake can lead to weight gain 25
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Consequences Of not eating enough carbohydrates include:
malnutrition muscle tissue loss dehydration constipation ketosis 26
Ketosis: a state in which the body burns stored fat for fuel; can
cause kidney failure, calcium depletion, high cholesterol and bad
breath
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Protein Is part of every cell, tissue and organ Is made of
compounds called amino acids body needs 20 types of amino acids
eleven are produced by the body nine, known as essential, must be
consumed Performs three important functions: grow and repair body
tissues regulate body functions supply energy when carbs and fats
do not supply enough 27
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Recommendations For proteins include: 10 to 35 percent of daily
calories should come from protein choose lower-fat proteins for
example: lean meats, egg whites and low-fat or fat-free milk and
cheese avoid protein supplements most Americans already consume
more than enough protein 28
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Consequences Of eating too much protein include: increased
caloric intake leading to weight gain kidney and/or liver failure
dehydration 29
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Consequences Of not eating enough protein include: hair
thinning or falling out changes in skin tone and dermatitis muscle
weakness and wasting impaired immune system function blood and
hormonal disorders 30
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Fats Perform many important functions: supply energy help in
the absorption of some vitamins provide fatty acids comprise part
of body cell structure add flavor to foods Are classified as
saturated or unsaturated based on their molecular composition
unsaturated fats are considered better for a persons health than
saturated fats 31
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Recommendations For fats include: 20 to 35 percent of your
daily calories should come from fats less than 10 percent of your
daily calories should come from saturated fats limit consumption of
trans fat limit consumption of cholesterol 32 Trans Fat: fat made
when unsaturated fat is hydrogenated, or hydrogen bonds are added
Cholesterol: fatty substance found in animal-based foods such as
meat and egg yolks
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Consequences Of eating too much fat include: increased caloric
intake leading to weight gain obesity and diabetes are directly
linked to high-fat diets increased blood pressure stroke heart
disease 33
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Consequences Of not eating enough fat include: low energy
vitamin deficiencies poor hormone production impaired growth
impaired body cell function impaired mental and emotional health
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Water Is often considered a macronutrient even though water
does not have calories, the body needs so much of it, it is often
grouped with the other macronutrients Makes up almost 60 percent of
the body 35
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Water Acts as a solvent for nutrients and hormones Transports
nutrients to cells Lubricates joints Facilitates food passage
Regulates body temperature Rids the body of waste products 36
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Water Should be consumed every day recommended consumption
depends on a persons age, size, activity level and the weather
where an individual lives generally, a person should consume half
an ounce to an ounce of water for each pound of body weight foods
contain water too, so if you are eating healthfully, about 20
percent of the needed water comes from foods 37
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Micronutrients Are needed in smaller amounts than
macronutrients Do not provide calories Include: vitamins minerals
38
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Vitamins Perform the following important functions: help the
body convert carbs and fats into energy assist in the formation of
bones and tissues Are either fat-soluble or water-soluble
fat-soluble vitamins cannot be dissolved in water and are stored in
fat molecules in the body water-soluble vitamins can be dissolved
in water and are not stored in the body 39
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Vitamins Which are fat-soluble include: vitamin A vitamin D
vitamin E vitamin K Which are water-soluble include: B vitamins
thiamine, riboflavin, niacin, pantothenic acid, biotin, vitamin
B-6, vitamin B-12 and folate vitamin C 40
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Minerals Perform the following important functions: help the
body build bones and tissues assist in making hormones help to
regulate body processes Are either macrominerals or trace minerals
macrominerals are needed in larger amounts trace minerals are
needed in smaller amounts sometimes called microminerals 41
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Minerals Which are macrominerals include: calcium phosphorus
magnesium sodium Which are trace minerals include: iron manganese
copper iodine 42 potassium chloride sulfur zinc cobalt fluoride
selenium
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Assessment 1. How many calories are in one gram of fat? A. Four
B. Seven C. Nine D. Twelve 2. Which of the following is NOT a
function of carbohydrates? A. Supplying fiber B. Regulating body
functions C. Supplying energy D. Aiding in the digestion of fats
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Assessment 3. Protein should account for what percentage of
your daily calories? A. About 70 percent B. Between 40 and 50
percent C. Between 10 and 35 percent D. Less than 10 percent 4.
Which of the following is a consequence of not eating enough fat?
A. Increased blood pressure B. Heart disease C. Increased hormone
production D. Impaired growth 45
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Assessment 5. Which of the following is a water-soluble
vitamin? A. Vitamin C B. Vitamin D C. Vitamin E D. Vitamin K
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Fitness Is the degree to which a person is able to perform
physical tasks involves having the energy and strength required to
feel well directly linked to nutrition Affects the heart, lungs,
bones, muscles, joints and emotional state 48
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Fitness Is often a term associated with athletes although most
athletes are fit, a person does not have to be an athlete to be fit
everyone can participate in activities which promote fitness
everyone can benefit from physical fitness 49
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Fitness Involves physical activity staying active helps the
body function all types of moderate activity promote physical
fitness, including: walking running swimming biking lifting weights
50 sports dancing gardening skating jumping rope
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Physical Activity Promotes weight control by burning calories
if a person does not burn the calories they consume, they will be
stored in the body as fat average Americans eats about 2,700
calories each day, but 2,000 calorie-diets are recommended calories
burned depend on weight and body type, as well as the type,
duration and intensity of the physical activity 51
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Calories Burned One Hour of Physical Activity Calories Burned
if 115-130 Pounds Calories Burned if 135-170 Pounds General
Housework110160 Yoga170240 Moderate Walking210300 Leisurely
Swimming350500 Medium-intensity Biking385550 Light Jogging420600
Jumping Rope490700 Playing Soccer490700 Fast Running7701100 52
*Generalized estimates.
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Physical Activity Strengthens muscles, bones and joints regular
exercise maintains muscle mass and increases muscle strength the
pull a muscle exerts on bones during exercise stimulates bone
activity, increasing bone strength by building muscle mass and bone
strength, joints become more stable and less stiff 53
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Physical Activity Is good for the heart and lungs regular
physical activity lowers heart rate and blood pressure, making it
easier for the heart to do its job the effects physical activity
has on the muscles and heart benefits the lungs muscles which are
made efficient by exercise require less oxygen and produce less
carbon dioxide, taking pressure off the lungs when heart rate is
lower the lungs do not have to work as hard to blood oxygenated
54
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Physical Activity Boosts energy and improves sleep when the
muscles, heart and lungs are made more efficient through regular
physical activity, a person can perform daily activities with less
effort studies indicate people who exercise regularly have less
trouble falling asleep and staying asleep 55
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Physical Activity Increases flexibility, coordination and
balance physical activity often requires stretching muscles, making
a person more flexible coordination and balance develop over time
based on how familiar a person is with the bodys movements and
structure 56
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Physical Activity Improves brain function, mood and self-
esteem studies have shown physical activity can increase your
ability to grow brain cells and maintain memory physical activity
increases production of various brain chemicals which contribute to
relaxation and happiness feeling fit and reaching health goals can
make you feel good about yourself 57
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Recommendations For physical activity and fitness include:
participating in at least one hour of physical activity daily
varying types of physical activity aerobic activity, or activity
which raises the heart and breathing rate, such as running and
swimming muscle-strengthening activity, such as rowing, climbing
and weight training activity promoting flexibility, such as martial
arts, dance and yoga 58
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Fitness Can also be improved by making small changes in daily
habits use the stairs instead of the elevator or escalator park
farther away from buildings so the walk is a little longer walk
instead of driving when possible play physically active games like
tag or soccer rather than video games or board games 59
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Assessment 1. Which of the following is true of fitness? A. It
has no connection to nutrition B. It requires athletic ability C.
It can be promoted by all types of physical activity D. It cannot
benefit people over 60 years of age 2. How many calories does the
average American eat each day? A. 1,800 B. 2,000 C. 2,300 D. 2,700
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Assessment 3. Calories burned during physical activity do NOT
depend on which of the following variables? A. Your age B. Your
weight C. Duration of physical activity D. Type of physical
activity 4. It is recommended a person participate in how much
physical activity each day? A. At least 30 minutes B. At least one
hour C. At least one and a half hours D. At least two hours 62
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Assessment 5. Which of the following accurately describes
aerobic activity? A. Activity which improves natural reaction
reflexes B. Activity which increases your flexibility and balance
C. Activity which requires teamwork D. Activity which raises your
heart and breathing rate 63
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Hygiene Consists of the practices used to maintain health
through cleanliness Can reduce the risk of disease and infection by
eliminating germs Makes a person more attractive and approachable
in appearance 65
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Hygiene Is especially important for adolescents an increase in
hormones can cause changes which require hygienic attention greasy
hair and skin acne body hair body odor bad breath 66
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Hair & Skin Should be washed regularly shower or bath every
day clean every part of the body with soap and water rinse well
wash hair regularly how often a person needs to wash their hair
depends on their scalp, hair type and daily hair routine 67
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Acne Is caused by clogged pores in the skin pores may get
clogged with: dead skin cells sebum (the oils produced to keep skin
from drying out) dirt makeup bacteria 68
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Acne Can be prevented by using the following tips: keep face
clean by washing it twice daily with a mild facial cleanser and
warm water use an over-the-counter acne product and moisturizer use
makeup sparingly and be sure to wash it off completely each day
avoid touching the face look for noncomedogenic facial care
products 69 Noncomedogenic: not tending to clog pores
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Body Hair Can be addressed by shaving if a person decides to
shave, be careful, go slowly and ask for help from a parent or
older sibling if needed before deciding to shave consider: shaving
can irritate the skin so a moisturizer might be needed hair often
grows back darker, thicker and/or coarser 70
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Body Odor Should be addressed by: washing a person may need to
wash after physical activity in addition to the daily bath or
shower wearing deodorant or antiperspirant deodorant covers the
smell antiperspirant keeps a person from sweating or dries up
odor-causing sweat wearing clean clothes, socks and underwear
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Bad Breath Can be prevented by: brushing teeth with fluoride
toothpaste for at least two minutes twice each day flossing at
least once each day using an antiseptic and plaque-reducing
mouthwash 72 Fun Fact: The toothbrush was invented by the Chinese
in 1000 AD.
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Personal Hygiene Also includes: hair cut at least every six to
twelve weeks cutting and cleaning finger and toe nails washing
hands frequently 73
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Home Hygiene Involves keeping the living space clean kitchens
and bathrooms are particularly important to keep clean clean all
surfaces with a disinfectant after use or at least weekly fabrics
should be washed regularly clothes should be washed after each wear
used sheets and blankets should be washed at least weekly 74
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Assessment 1. How often should a person shower or bathe? A.
Twice each day B. Every day C. Every other day D. Once each week 2.
Acne is caused by which of the following? A. Pigment changes in the
skin B. Using too much moisturizer C. Consuming fatty foods D.
Clogged pores 76
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Assessment 3. Antiperspirant does which of the following? A.
Covers the smell of body odor B. Acts as a dry soap to clean and
reduce bacteria C. Keeps a person from sweating or helps to dry up
the sweat D. Slows hair growth 4. How long and often should a
person brush their teeth? A. Twice a day for at least two minutes
B. Twice a day for at least 90 seconds C. Once a day for at least
three minutes D. Once a day for at least four minutes 77
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Assessment 5. How often should you wash used sheets and
blankets? A. Daily B. Weekly C. Monthly D. Every six weeks 78
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Safety Consists of the practices used to protect a person from
danger, risk or injury Is important to consider at home at school
in public places while traveling while online 80
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Safety at Home Includes: having smoke and carbon monoxide
detectors using and storing electrical appliances safely using and
storing potentially poisonous substances safely keeping first aid
supplies available discussing and planning for emergencies 81
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Smoke & Carbon Monoxide Detectors Alert the presence of
harmful gases Should be installed throughout the home at least one
per level of home in or near each bedroom Should be tested monthly
Should have batteries replaced at least once each year 82 Carbon
Monoxide: a colorless, odorless, very toxic gas which can be
produced by gas or oil appliances
Slide 83
Electrical Appliances Should have well placed cords which are
in good condition cords should not be placed across walkways or
near water sources cords should not be placed where damage can
occur cords should not be cracked, frayed or melted outlets should
not be overloaded with plugs unused outlets should have protective
coverings 83
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Poisonous Substances Require reading and following instructions
on the label Should be stored out of the reach of children Include:
medicines cleaning products insecticides 84
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First Aid Supplies Should be easily accessible Should include:
tweezers exam gloves cleansing wipes medical tape bandages of
various types and sizes gauze antibiotic ointment painkiller
85
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Emergency Plans Should be discussed among all members of a
household talk about what to do in case of an emergency such as:
fire break-in or burglary natural disaster medical emergency
86
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Safety at School Requires following rules rules are put in
place to protect adults and children Requires listening to and
following teachers and administrators instructions Requires being
aware of emergency plans know where emergency exits are pay
attention during emergency drills 87
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Safety in Public Places Involves: being aware of surroundings
staying in groups or pairs avoiding conflict and confrontation
avoiding interaction with strangers avoiding unfamiliar or
dangerous areas 88
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Being Aware Involves: not loosing yourself in texting, gaming
or other activities when a person get too engrossed in their cell
phone or gaming device they risk loosing their footing, getting
lost or having someone sneak up on them listening to intuition if
you ever feel unsafe, do your best to remove yourself from the
situation or location 89
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Staying in Groups Can protect a person from strangers who want
to take advantage safety in numbers refers to the fact people are
less likely to be attacked or abducted when with a group or in a
crowded setting Is most effective when a person is in a group of
people they trust however, even if alone, being in an area where
there are plenty of people is safer than being isolated 90
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Avoiding Conflict Includes: abstaining from bullying or
provoking a bully managing anger, fear and other emotions calling
authorities if a person notices trouble rather than getting
involved de-escalating a bad situation, or acting to prevent things
from getting worse for example: if you are robbed by a stranger,
give him or her your money rather than trying to fight or run
91
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Avoiding Strangers Includes: abstaining from hitchhiking and
accepting rides from strangers always questioning strangers motives
for talking to you asking for directions is one thing, but if a
stranger actively tries to engage you, ask to be left alone and try
to get away never giving your personal information to strangers
92
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Avoiding Dangerous Areas Involves: staying in open, well lit
and well traveled areas staying in areas with which you are
familiar avoiding isolated areas avoiding areas with high crime
rates 93
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Safety While Traveling Includes being safe: when using public
transportation when driving when bicycling or skating 94
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Public Transportation Includes: buses subways trains Requires:
following rules and drivers instructions being alert and aware of
surroundings paying attention to schedules to keep from getting
lost or stranded 95
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Driving Safely Involves: following all traffic signs and laws
paying attention to the traffic and roads abstaining from using a
cell phone avoiding distractions keeping the car in good working
order knowing how to perform minor maintenance 96
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Safe Bicycling & Skating Involves: wearing a helmet using
hand signals being aware of obstacles and people avoiding riding or
skating in bad weather keeping the bicycle, skates and/or
skateboard in good working order choosing low-traffic areas to ride
or skate in 97
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Safety Online Involves: protecting personal information
abstaining from interaction with strangers abstaining from
cyberbullying reporting cyberbullying deleting e-mails, documents
or files from a sender which is not recognized 98
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Assessment 1. How often should smoke and carbon monoxide
detectors be tested? A. Weekly B. Monthly C. Every six months D.
Each year 2. Which of the following is a recommendation in the
segment concerning electrical appliances? A. Outlets should not be
overloaded with plugs B. Cords should not be placed near plants C.
Cords which are damaged should be taped D. There should not be any
unused outlets 100
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Assessment 3. The fact people are less likely to be attacked or
abducted when with a group or in a crowded setting can be
summarized using which clich? A. Alls well that ends well B. Better
safe than sorry C. Absence makes the heart grow fonder D. Safety in
numbers 101
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Assessment 4. Which of the following is an example of
de-escalating a bad situation? A. Noticing a bully picking on a
small child and saying, Pick on someone your own size B. Giving a
robber your money rather than trying to fight or run C. Screaming
at an attacker and poking him or her in the eyes D. Spreading
rumors about someone who is mean to you 102
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Assessment 5. Safety online does NOT include which of the
following? A. Reporting cyberbullying B. Protecting personal
information C. Carefully examining all e-mails received D.
Abstaining from interaction with strangers 103
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Final Assessment 1. Which of the following accurately defines
wellness? A. The absence of disease B. The state of being
physically, mentally and emotionally healthy C. The process of
developing protection against disease and injury D. The condition
of being safe from danger or injury 2. According to the
presentation, what is one of the most common symptoms of poor
mental health? A. Sadness B. Lack of intelligence C. Aches and
pains D. Psychosis 105
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Final Assessment 3. Which of the following are NOT
macronutrients? A. Fats B. Vitamins C. Proteins D. Carbohydrates 4.
Daryl is counting calories to manage his weight. For lunch he ate
45 grams of carbohydrates, 22 grams of protein and 16 grams of fat.
How many calories did he consume? A. 83 calories B. 332 calories C.
412 calories D. 747 calories 106
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Final Assessment 5. Daryl wants to burn all of the calories he
consumed for lunch in one hour. Which of the following types of
physical activity could he do to burn this many calories? A.
Housework B. Moderate walking C. Leisurely swimming D. Yoga 6.
Which of the following is NOT a benefit of physical activity? A.
Provides nutrients B. Improves mood C. Boosts energy D. Strengthens
bones 107
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Final Assessment 7. The practices used to maintain health
through cleanliness are known as which of the following? A. Fitness
B. Antiseptic C. Nutrition D. Hygiene 8. How often should you get
your hair cut? A. Every two to three weeks B. Every four weeks C.
Every six to twelve weeks D. Every fourteen weeks 108
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Final Assessment 9. Which of the following accurately describes
carbon monoxide? A. A colorless, odorless, very toxic gas which can
be produced by gas or oil appliances B. A thick, gray, toxic gas
which is produced by fires C. A colorless, toxic gas which smells
like rotten eggs and is produced by leaks in a sewage system D. A
colorless, flammable gas which is produced by toxic chemicals being
stored past their expiration dates 109
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Final Assessment 10. Which of the following is NOT involved in
driving safely? A. Avoiding distractions B. Paying attention to
passengers C. Following all traffic signs D. Keeping your car in
good working order 110
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Resources Center for Disease Control and Prevention
http://www.cdc.gov KidsHealth from Nemours
http://www.kidshealth.org National Institutes of Health
http://www.nih.gov USDAs ChooseMyPlate.gov
http://www.choosemyplate.gov WebMD http://www.webmd.com 111
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Acknowledgements Production Coordinator Amy Hogan Brand Manager
Megan OQuinn Graphic Designer Melody Rowell Technical Writer
Jessica Odom V.P. of Brand Management Clayton Franklin 112
Executive Producer Gordon W. Davis, P.h.D. MMXIV CEV Multimedia,
Ltd.