EXAM MATERIAL
List the 3 components of Health and provide two ways to maintain each:
1.
2.
3.
4.
Physical – good nutrition, regular physical activity, enough sleep/rest, good hygiene, regular medical checkups and
resist harmful substances
Mental/Emotional – Mental: Strive for information understand it is a process, see mistakes as an opportunity to
learn, grow and change, accept responsibility for you actions and stand up for your beliefs and values.
Emotional: dealing with problems and frustrations of everyday life without being overwhelmed, avoid dwelling on
negative thoughts and consider your negative situations and use positive thoughts and actions to move through the
challenge.
Social: seek and lend support when necessary, communicate well and respect and care for yourself and others
Define the Following:
-
Health
Wellness
Physical Health
Mental
Emotional Health
Social Health
Health Literacy
Refusal Skills
Cumulative Risks
Risk Factors
Uncontrollable Risk Factors
Controllable Risk Factors
Self-Esteem
Peer Pressure
Body Language
Values
Decision Making Model – Your Decision Process
Step 1 – State the Situation
Describe the situation (in detail) and explain what decision needs to be made
Step 2 – List the Possible Options
List the possible choices you could make
Step 3 – Weigh the Possible Outcomes
Predict the positive and negatives
Step 4 – Consider Your Values
Explain if you are comfortable with the possible outcomes
Step 5 – Make a Decision and Take Action
Use all the knowledge from above and make a choice
Step 6 – Evaluate Your Decision
Reflect on the decision
The following are important lifestyle factors:
1.
Get between seven to eight hours of sleep per night.
2.
Eat nutritious foods from the various food groups each day.
3.
Refrain from smoking and using tobacco products.
4.
Eat breakfast daily.
5.
Do 20 to 30 minutes of nonstop vigorous activity a minimum of three times a week.
6.
Do not use alcohol or other drugs.
7.
Maintain your recommended weight
Refusal skills are techniques that can help you refuse when you are urged to take part in unsafe or unhealthful behaviors
1.
2.
3.
4.
5.
Say no. Do this calmly at first. Use an expression such as “Sorry, I don’t want to” or “I’d rather not.”
Explain why you are refusing. State your feelings. Tell the other person that the suggested activity or behavior goes
against your values or beliefs.
Suggest alternatives to the proposed activity. Give a list of safe, healthful activities. Speak calmly.
Back up your words using body language. Make it clear that you don’t intend to back down from your position. Look
directly into the other person’s eyes.
Leave if necessary. If the other person continues to put pressure on you, or simply won’t take no for an answer, just walk
away. Carry money in case you have to call for a ride or take a taxi
List the 4 different types of bullying and provide one example of each:
1.
2.
3.
4.
Physical: hitting, kicking, shoving, intimidating, stealing/hiding personal possessions
Verbal: name calling, teasing, insulting, taunting
Social: spreading rumors, shunning, setting up
Cyber: using the internet, mobile phones, or other digital technologies to harm someone
List things you can do when you are being bullied:
1.
2.
3.
4.
5.
6.
Don’t cry or get upset
Tell an adult you trust
Stick together
Remove yourself from the situation
Ignore the bully
Firmly tell them to stop
List 5 different ways someone can be cyberbullied.
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
11.
Email
Text Message
Picture Message
Tweet
Website Posting
Video Post/Message
Instant Message
Identity Theft
Create Webpage
Create Fan-club
Gaming Console
What are three things you can do to avoid being cyberbullied?
1.
2.
3.
4.
5.
6.
Don’t give your phone number/email address to anyone you don’t trust
Don’t give your pin number or password to anyone!
Set privacy settings on your accounts
Don’t accept friendships online of anyone you don’t trust
Defriend or block anyone who has cyberbullied you in the past
Never post or share personal information/photos that you are embarrassed of
COMPLETE THE TABLE
What is it?
Anorexia Nervosa: an obsession
with being thin that leads to extreme
weight loss. It involves selfstarvation, a distorted body image,
and low body weight
Bulimia Nervosa: an eating disorder
in which the individual repeatedly
eats large amounts of food and then
used behaviors such as vomiting or
using laxatives to ride the body of
the food
Binge Eating Disorder: eating a large
amount of food in one sitting;
usually accompanied by a feeling of
being out of control
Disordered Eating Patterns:
disordered eating behaviors that are
not severe enough to be classified as
a specific eating disorder. Often
referred to as “disordered eating
behaviors”.
Signs and Symptoms
-
-
Intense fear of weight gain
Over exercising
Preferring to eat alone
Preoccupation with calories
Extreme weight loss
Loss of menstrual periods for at least 3
months
Hair loss on head
Depression and anxiety
Weakness and exhaustion
Preoccupation with body weight
Bingeing and purging
Bloodshot eyes and sore throat
Dental problems
Irregular menstrual periods
Depression and mood swings
Feeling out of control
At least two bulimic episodes per week
for at least 3 months
Above normal body weight
Bingeing episodes accompanied by
feelings of guilt, shame and a loss of
control
Weight loss (less than anorexia)
Bingeing and purging less frequently
than in bulimia
Purging after eating small amounts of
food
Deliberate dehydration for weight loss
Hiding food
Over exercising
Constant dissatisfaction with physical
appearance
Treatment
-
-
-
-
Medical, psychological and
nutritional therapy to help
the person regain health and
develop healthy eating
behaviors
Family counseling
Therapy to separate eating
from emotions and to
promote eating in response
to hunger and satiety
Nutritional counseling to
review nutrient needs and
ways to meet them
-
Psychological and nutritional
counseling
-
Psychological and nutritional
counseling
Short Answer Questions
Explain the concepts of the health triangle and how each can affect your personal wellness.
Describe at least 3 different Refusal Skills you could use to avoid temptation or peer pressure.
What are the different types of bullying methods? Explain what you could do if you were the one being bullied.
Identify some of the choices and decisions you have made that were influenced by your peers.
What are some important lifestyle factors that can attribute to your wellness?
What are the different types of dating violence and what should you do if you are a witness?
What should you do if your long term goal seems overwhelming?