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

2. Sleep Vocabulary to know: Deficit Circadian rhythm Melatonin

3. Vocabulary Deficit- a lack of; shortage

4. 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.

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

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

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

8. 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

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

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

11. 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

12. 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

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

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

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

16. 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.

17. 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

18. 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.

19. Diet/Weight See http://www.choosemyplate.gov/food- groups/

20. Height and Weights for Teen Boys Age RangeHeightWeightPercentile 12-13 years 58 - 62 inches 85 - 100 lbs 14-15 years 63 - 66 inches 105 - 125 lbs 16-17 years 67 - 70 inches 130 - 150 lbs 18-20 years 68 - 70 inches 150 - 160 lbs

21. Height and Weights for Teen Girls Age RangeHeightWeightPercentile 12-13 years 60 - 63 inches 95 - 105 lbs 14-15 years 63 - 64 inches 105 - 115 lbs 16-17 years 64 inches 115 - 120 lbs 18-20 years 64 inches 125 - 130 lbs

22. 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

23. 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

24. How to be Clean and Fresh

25. Sweat and Body Odor

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

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

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

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

30. Girls

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

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

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