Physical Health: Sleep, Hygiene, Exercise, Diet, Weight, and Check-Ups

Sleep Vocabulary to know: Deficit Circadian rhythm Melatonin

Vocabulary Deficit- a lack of; shortage

Vocabulary Circadian rhythm – present in humans and animals, an internal clock that is synchronized to light- dark cycles and to other cues in our life Examples: waking up at the same time daily without an alarm clock.

Vocabulary Melatonin is a hormone produced in the brain that plays a role in regulating biological ryhthms, including sleep..

How Much Sleep Do Teens Need? 8 ½ to more than 9 hours each night

Why? Do well on tests Play sports well Pay attention in class Be alert and aware of surroundings

Why Aren’t Teens Getting Enough Sleep? Patterns of sleep are different for teens Teens circadian rhythm is set to fall asleep later and wake later Melatonin is produced later

What other reasons aren’t teens sleeping enough? Demands on time Jobs Homework Sports

Why is sleep important? Pay attention in class Concentrate Focus Moods Response time (sports, driving)

How do I know if I am Getting Enough? Signs that you need more sleep: Difficulty waking in am Inability to concentrate Falling asleep in class Feelings of moodiness/depression

How Can I Get More Sleep? Set a regular bedtime Exercise regularly Avoid stimulants after 4 p.m Relax your mind Unwind by keeping lights low Don’t nap too much Avoid all-nighters

Getting More Sleep Create the right sleeping environment Wake up with bright light

Exercise Get at least 60 minutes per day of exercise Aerobic (increases need for O2) Strength Core Balance

Aerobic Increasing the need for oxygen Running Biking Swimming ???

Strengthening Strengthening exercise Strengthening exercise increases muscle strength and mass, bone strength, and the body's metabolism. Strengthening exercises increase muscle strength by putting more strain on a muscle than it is normally accustomed to receiving.

Core (sample exercise – plank) Muscles in the ‘core’ of body Core exercises train the muscles in your pelvis, lower back, hips and abdomen to work in harmony. better balance and stability, whether on the playing field or in daily activities. In fact, most sports and other physical activities depend on stable core muscles

Balance (sample-exercise = balance on one foot) Balance exercises can help you maintain your balance — and confidence — at any age. Helps prevent falls any activity that keeps you on your feet and moving, such as walking, can help you maintain good balance. Try balancing on one foot while waiting in line, or stand up and sit down without using your hands.

Diet/Weight See groups/

Height and Weights for Teen Boys Age RangeHeightWeightPercentile years inches lbs years inches lbs years inches lbs years inches lbs

Height and Weights for Teen Girls Age RangeHeightWeightPercentile years inches lbs years inches lbs years 64 inches lbs years 64 inches lbs

Hygiene Basics Keeping your body, teeth, hair, and clothes clean Puberty causes all kinds of changes in your body. More oily skin, hair More hair growing in different places Sweating for no reason and odors you’ve never had before

Oily Hair: Why and What to Do? Hormones causing extra oil on skin and hair. Washing hair every day or every other day with warm water, maybe even shampoo for oily hair, lather, rinse, style Use greaseless or oil free products Facial cleaning morning/evening with products for oily skin

How to be Clean and Fresh

Sweat and Body Odor

Perspiration=Sweat Comes from glands that are secreting chemicals into sweat making them stronger smelling Under arms, feet, and private areas

How to Stay Clean and Fresh Use antiperspirant or deodorant Shower, bathe daily

ALSO: Wear clean clothes, socks, and underwear each day. Clothing made of natural materials will help absorb sweat : cotton

Unwanted Body Hair Personal choice Boys: Facial Hair Shaving, (electric razor, or razor and shaving cream)

Girls

Unwanted Hair Girls: Legs, Underarms Shaving Bleaching Waxing/Sugaring Permanent Laser treatments Personal Choice

Check -Ups How often should you go to the doctor for check-ups?

How can the physical health topics we discussed (sleep, hygiene, exercise, & diet) affect the social and emotional aspects of your health?