HEALTH RISKS
AND HEALTHFUL PRACTICES
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Risks |
Healthful Practices |
Infants |
Low birth weight |
Family planning |
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Birth defects |
Pre-natal health care |
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Good nutrition for new born |
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Pediatric care |
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Loving relationships at home |
Children |
Accidents--45% are highway deaths |
A stimulating, healthy environment |
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Tooth decay and periodontal disease |
Good child care |
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Factors associated with heart disease |
Awareness of children's health |
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Child abuse |
Awareness of children's safety |
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Learning difficulties |
Awareness of children's educational needs |
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Speech and vision problems |
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Adolescents and Young adults |
Automobile accidents |
Safe driving |
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Murder |
Avoidance of firearms |
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Suicide |
Good health habits: eating sensibly,not smoking, getting regular exerciseand avoiding drugs |
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Alcohol and drug abuse |
Counseling, problem-solving groups, and psychotherapy |
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Unwanted pregnancy |
Responsible attitudes toward sex |
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Sexually transmitted disease |
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Adults |
Heart disease |
Healthy lifestyle: diet, exercise, rest, no smoking, avoidance of alcohol abuse |
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Cancer |
Preventive health maintenance Envirionmental awareness: avoid toxic substances |
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Alcohol abuse |
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Mental health: depression, anxiety, stress |
Stress management: exercise, meditation |
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Periodontal disease |
Preventive dental care |
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Sexually transmitted disease |
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Safety: seat belts, life jackets |
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Elderly |
Feeling of helplessness, uselessness |
Activity: part-time work, active social life |
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Illness |
Regular physical activity |
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Inability to care fortthemselves |
Health maintenance |
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Limited activity because of health condition |
Controlled diet |
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Fear of dependency |
Needs fulfillment: programs, agencies, affordable housing, dietary assisstance, transportation services, visiting nurse care |
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Chronic illness |
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A HEALTH INVENTORY
Directions: This inventory is designed to help you find out about you health picture. For each item in the inventory, check one of the five circles. Check 1 if the statement is never true for you. Check 5 if the statement is always true for you. Check 2, 3, or 4 to indicate a position between the two extremes.
1 2 3 4 5 Relaxation, Awareness, and Habits
O O O O O 1. I feel relaxed.
O O O O O 2. I am aware of my inner stress/tensions.
O O O O O 3. I do not breathe full (shallow breathing).
O O O O O 4. I feel rushed.
O O O O O 5. I often feel tired.
O O O O O 6. I am overactive.
O O O O O 7. I feel sleepy during the daytime.
O O O O O 8. I enjoy spending some time without a planned activity.
Exercise
O O O O O 9. I exercise. Briefly describe how:__________________________
O O O O O 10. I enjoy the exercises I do.
O O O O O 11. I enjoy doing calisthenics.
O O O O O 12. I am aware of the effect of exercise on my posture.
O O O O O 13. I am out of breath when I walk up a long flight of stairs.
Food, Nutrition, and Mealtime Habits
O O O O O 14. I enjoy my meals.
O O O O O 15. I take time to taste my food and chew my food well.
O O O O O 16. Mealtimes are free from tensions, conflicts, and disagreements.
O O O O O 17. I use food to reward myself and to escape problems.
18. My meals include:
O O O O O fresh vegetables
O O O O O fresh fruits
O O O O O raw vegetables
O O O O O high fiber foods (nuts, seeds, fruits, vegetables, bran)
O O O O O whole grains (brown rice, millet)
O O O O O dairy products
O O O O O fish
O O O O O poultry
O O O O O red meat
O O O O O food supplements
O O O O O sweets (honey, molasses, sugar)
O O O O O coffee
O O O O O regular tea
O O O O O herbal tea
O O O O O salt (table salt, sea salt, soy sauce)
O O O O O refined foods (white sugar, white rice, white flour)
O O O O O quick-preparation foods
O O O O O fried foods
19. My fluid intake includes:
O O O O O tap water
O O O O O spring/distilled water
O O O O O vegetable juice
O O O O O fruit juice
O O O O O milk
O O O O O regular tea
O O O O O herbal tea
O O O O O coffee
O O O O O soft drinks
Mental/Emotional Health
O O O O O 20. My school work brings me satisfaction and a feeling of accomplishment.
O O O O O 21. I work all the time. I am a "workaholic".
O O O O O 22. I have difficulty making decisions.
O O O O O 23. I feel positive about my life.
O O O O O 24. I do not express my feelings (anger, joy, fear, pleasure)
O O O O O 25. I find helpful ways to express my feelings.
O O O O O 26. I am hard on myself. I have high standards for myself.
O O O O O 27. I feel threatened by criticism.
O O O O O 28. I generally feel good about myself.
Social Values and Relating to Others
O O O O O 29. I prefer to be alone.
O O O O O 30. I have close friends.
O O O O O 31. I enjoy touching people close to me.
O O O O O 32. I enjoy being with children younger than I.
O O O O O 33. I enjoy living in the community I live in.
O O O O O 34. I belong to several clubs or groups in my community.
Environmental Health
O O O O O 35. The school I go to has a positive effect on my health.
O O O O O 36. My home has a positive effect on my health.
O O O O O 37. The air in my community is clear and smog-free.
O O O O O 38. I feel my health is related to the health of planet earth.
O O O O O 39. The rivers, streams, and land are free of litter in my community.
O O O O O 40. I feel that some plants (like nuclear or chemical) could have a negative
effect on my health.
PULSE CHART
1. Find your pulse at your wrist. Make sure you can find it whenever you want it.
2. Count the number of pulses you feel in exactly 15 seconds.
3. Take this count three times, and record each one on the pulse chart below.
4. Multiply each count by 4 to find the number of pulse beats per minute.
5. Find your average pulse rate by adding the three numbers in the "number of pulses per minute" column and then dividing the total by 3.
Trial Number |
Number of pulses in 15 seconds |
x4 |
= |
Number of pulses per minute |
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1. |
x4 |
= |
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2. |
x4 |
= |
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3. |
x4 |
= |
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4. |
x4 |
= |
Average number of pulses per minute |
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Add the pulses per minute together. |
= |
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PERSONAL TRAINING RECORD
Part One: resting pulse
My resting rate today is ______ pulses per minute.
Part Two: pulse recovery time
1. Find your pulse and get ready to count.
2. When your teacher says "Count," take your pulse for 15 seconds.
3. When your teacher says, "Stop and record," write your count in the box next to 0.0.
4. Find your pulse again.
5. Listen for your teacher to say "count."
6. Repeat the counting and recording procedure.
7. Keep doing this for 10 minutes, even if your pulse rate reaches your resting rate.
8. If you miss a count, skip that box and wait for the next count signal.
Minutes After Exercise |
Pulses per15 seconds |
X 4 = |
Pulses per Minute |
0.0 |
X 4 = |
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0.5 |
X 4 = |
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1.0 |
X 4 = |
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1.5 |
X 4 = |
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2.0 |
X 4 = |
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2.5 |
X 4 = |
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3.0 |
X 4 = |
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3.5 |
X 4 = |
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4.0 |
X 4 = |
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4.5 |
X 4 = |
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5.0 |
X 4 = |
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5.5 |
X 4 = |
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6.0 |
X 4 = |
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6.5 |
X 4 = |
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7.0 |
X 4 = |
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7.5 |
X 4 = |
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8.0 |
X 4 = |
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8.5 |
X 4 = |
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9.5 |
X 4 = |
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10.0 |
X 4 = |
A FOOD HABITS SURVEY
1. How many glasses of milk do you drink each day?
a. 1 d. 4
b. 2 e. more than 4
c. 3
2. Did you have breakfast this morning?
a. yes b. no
3. Do you ever skip meals?
a. yes b. no
4. If the above answer is yes, for what reason do you skip meals?
a. not enough time to eat c. do not care for the food being served
b. to lose weight d. not hungry
5. Do you eat snacks between meals?
a. yes b. no
6. What type of snack foods do you choose?
a. soft drinks d. fresh fruit or juice
b. crackers, chips, etc. e. milk or milk products
c. candy f. hamburger, hot dog, sandwiches
7. Do you think you eat a well-balanced diet every day?
a. yes b. no
8. Would you like more information on good nutrition for your age and sex?
a. yes b. no
9. How often do you eat lunch in the school cafeteria?
a. every day c. rarely
b. 3 days a week d. never
10. When you do not have lunch in the cafeteria, what is the reason?
a. on a diet d. lines are too long
b. do afternoon homework e. menu is not appealing
c. not hungry f. to save money
g. not enough food to eat