Physical Health Eat a good range of foods Starchy foods like pasta and rice Protein like chicken and fish Fresh fruit and vegetables for vitamins and minerals Taking regular exercise Every day do some exercise which will increase your heartbeat e.g. Dance Walk Skateboard Cycle Football Avoid unnecessary health risks such as Smoking cigarettes Drinking excessive alcohol Taking drugs. Mental Health Take part in pleasurable activities Take regular relaxation Learn to deal with stress Social Health Learn to mix with others well Don’t bully or be aggressive with others Join in with group activities Don’t spend your entire free time in front of the TV, computer or video game machine. The value of measurements as indicators of health. To see how fit we are it is necessary to measure our physical fitness We can measure: Temperature body fat blood pressure heart rate (pulse rate)

There are high tech and low tech ways of measuring our physical fitness High tech (using sensors and microprocessors) Temperature - digital thermometer or liquid crystal thermometer Body fat - body fat sensor Blood pressure - digital sphygmomanometer Heart Rate - pulsometer or heart rate monitor Low Tech (using our own senses) Temperature - clinical thermometers Body fat - skin fold calipers Blood pressure - stethoscope and mercury manometer (for blood pressure) Heart Rate - stethoscope/finger and stop watch.

Capillaries Capillaries link arteries with veins Capillaries allow nutrients and oxygen to pass from the blood to the tissues and allow carbon dioxide and other waste to leave the tissues The Heart and Health. Pulse rate is a health indicator. Pulse can be measured using a pulsometer or heart rate monitor, stethoscope/finger and stop watch. The normal range of values for pulse rate depends on size age sex fitness of person. A normal resting pulse rate is: Resting heart rate Age or fitness level Beats per minute (bpm) Babies to age 1: 100–160 Children age 1 to 10: 60–140 Children age 10+ and adults: 60–100 Well-conditioned athletes: 40–60 A target exercising pulse rate is: Target heart rate ranges during exercise Age (years) minimum–maximum heart rate (bpm) 15 123–164 20 120–160 25 117–156 30 114–152 35 111–148 40 108–144 A high resting pulse rate can lead to heart disease. A low resting pulse rate and a short recovery time can indicate fitness.

Recovery time is the time taken for the pulse rate to return to normal after exercise. The more you exercise the lower your resting pulse rate and the lower your recovery time. In this case above David is clearly fitter than John Resting pulse is lower Exercising pulse is lower Recovery time is faster

Blood Pressure

• Blood pressure is a good indicator of health
• There are two measures taken, the maximum pressure and the minimum
• The result is a number like 120/80 (one hundred and twenty over eighty)
• This is the normal value
• A blood pressure over 160/90 is considered high
• the graph below shows the blood pressure of a 50 year old male teacher measured four times a day over a week of term time.



• The pattern in the chart suggests that the person should take steps to bring down their blood pressure for the sake of their health.
• High blood pressure is an indicator of poor health, this can be caused by several factors:
  • Overweight
  • Not enough exercise
  • A diet too rich in fats and salt
  • Excessive alcohol.
• High blood pressure can lead to angina (chest pains), heart attack or stroke.
• Low blood pressure can lead to fainting or indicate heart failure.

Blood Tests and Cell counts

The smaller cells are red blood cells, the large cell is a white cell.

• Blood is made up of:
• A liquid part
• This carries food around the body
• Too much sugar in the blood indicates diabetes


• And cells within the liquid
• Red blood cells
• Carry oxygen around the body
• These are the most common blood cell
• Red blood cells contain iron
• Low iron in the red cells indicates anaemia
• This causes tiredness and lack of energy
• White cells
• There are relatively few of these
• These are responsible for fighting disease
• Too many indicate leukaemia (bone marrow cancer)
• White cells work by making chemical antibodies which kill germs
• A high level of antibodies indicates that the body is fighting a disease

There are different types of blood These are called blood groups There are 4 blood groups A B O AB It can be dangerous to put blood of one type into the body of a person of another type. Anther problem is called rhesus factor Blood can be rhesus positive or rhesus negative e.g. a person can be A rhesus positive or A rhesus negative. It is dangerous to put blood from a person with one kind of rhesus factor into the body of a person with the other factor. Blood testing is also used to find out if a person has been drinking alcohol. This is important to the police when a driver is suspected of driving under the influence of alcohol and for airlines that regularly test flight crew.

Healthy Lungs The Lungs and Breathing The lungs are made up of: Windpipe Bronchus (two bronchi) Bronchioles Air sacs The job of the lungs is to: take oxygen out of the air into the blood get carbon dioxide out of the blood into the air Exercise results in: faster, deeper breathing increases gas exchange in the lungs. during the recovery time after exercise breathing depth and rate return to normal. a short recovery time indicates fitness. Measuring the lungs The tidal volume is the amount of air breathed in and out in one normal breath The vital capacity is the total amount of air you can breathe out after filling your lungs then emptying them The peak flow is the maximum rate that you can blow air out of your lungs Peak flow is often used in measuring asthma All these are affected by the:, Age Gender Fitness of the person All these can be improved with exercise

Health risks of Smoking

• The tar in cigarette smoke increases the risk of cancer.
• Carbon monoxide in the smoke reduces the ability of the blood to carry oxygen round the body.
• Smoking can lead to heart disease.
• Smoking when pregnant can damage the health of the baby.

A Healthy Body

The Importance of Diet and Energy Balance

• A healthy diet contains the correct balance of:
• Fats and carbohydrates
• energy–giving foods,
• proteins
• used for growth of the body
• used for repair of damaged cells and tissues
• Tissues are groups of similar cells such as muscle tissue
• vitamins and minerals
• protect against deficiency diseases
• deficiency diseases are caused when your body does not get enough of a particular vitamin or mineral.
• If you eat too much food you will get fat:
• Fatness is bad for:
• your heart
• your kidneys
• Fat can cause an increased risk of:
• Diabetes
• Arthritis
• Fatness can be measured using:
• skin fold calipers (low tech)
• body fat sensors (high tech)


• The normal range of body mass depends on:
• height
• age
• gender
• Body mass index is a good way of calculating if you are overweight

Ideal Body Weight for Women

Weight in Stones

Ideal Body Weight for Men

Weight in Stone

• If you are underweight it can indicate:
• Anorexia
• Cancer
• But a doctor would have to do tests to find out

Body temperature and health

• The normal human body temperature is 37ºC
• It can be measured using:
• Clinical thermometer
• liquid crystal thermometer
• thermocouple (an electronic way of measuring temperature)
• thermistor (another electronic way of measuring temperature)
• A body temperature above 40°C can lead to:
• heatstroke
• fever as a result of fighting infection.
• A body temperature below 35°C indicates hypothermia.
• Temperatures below 30°C can lead to death.
• Babies and the elderly are particularly at risk.

Exercise and health

• When you exercise your muscles need more oxygen
• Your breathing and heart rate increase to get more oxygen to your muscles
• When you do not get enough oxygen to your muscles you become fatigued (tired)
• After exercise relaxing will relieve the tiredness
• Exercising regularly will:
• Increase the size of your muscles
• Increase the strength of your muscles
• Increase your stamina (how long you can exercise before becoming fatigued)
• Increase the strength of your heart and lungs
• Reduce the chance of heart disease




Reaction time and health

• This is the time between something happening and you doing something about it.
• E.g. the time between seeing a sheep walk in front of your car and the time it takes to start braking
• Reaction time can be measured using:
• a dropped ruler (low tech)
• a reaction timer (high tech)
• a computer program (high tech)
• Reaction time can be affected by
• Drugs
• alcohol
• excitement
• Practice can reduce the reaction time.
• A long reaction time can indicate
• Diabetes
• brain or nerve disorders
• arterial disease.

 

Reaction Time Test Original javascript coding by Jim Allen with only slight modification for this purpose - with thanks for permission to use it. Instructions: Click the large button on the right to begin. Wait for the jack-in-the-box. When the jack pops, click the large button quickly! Click the large button again to continue.




Test Number	Reaction Time (in seconds)	The box to watch.	The button to click.
1
2
3
4
5
AVG.

The Online Reaction Time Test, © 2002 by Jim Allen, getyourwebsitehere.com

 

Health Risks of Alcohol and Other Drugs

• Alcohol is taken into the blood and is carried round the body.
• In the short term, alcohol and other drugs in the blood lead to:
• a longer reaction time
• poor muscle control
• poor judgment which may increase the risk of accident.
• Taking alcohol and other drugs when pregnant can damage the health of the baby.
• Drinking alcohol can cause liver and brain damage in the long term.
• Alcohol can be measured using;
• Breathalyzer
• Alcometer
• Blood test
• Having excess alcohol in your blood when driving will cause you to lose your driving licence and be fined and could lead to prison.