Health and Wellness HSS1010 Course Notes

1. Health and WellnessHSS1010 Course Notes Developed by: Mr. A. Yurkowski Adapted for HSS1010 EFR by: Jennifer Rimmer Sport Books Publisher

2. Definitions and Dimensions of Health Sport Books Publisher

3. Definitions of Health Health is the “capacity to lead a satisfying life, fulfill ambitions, and accommodate to change” (Ottawa Charter, World Health Organization, 1986). • Health is: • Specific to person’s life -- it is personal • Dynamic, ever-changing process • Holistic, not simply the absence of disease • Related to quality of someone’s life • Multidimensional • Related to person’s ability to cope with the challenge of change Sport Books Publisher

4. Dimensions of Health • Health is multidimensional. The following are the dimensions of health: Physical Social Mental Environmental Spiritual Emotional Sport Books Publisher

5. Physical Social Environmental Mental Spiritual Emotional Dimensions of Health • These dimensions are interdependent i.e., they interact and overlap with each other to produce health HEALTH Sport Books Publisher

6. Physical Environmental Social Spiritual Mental Emotional Dimensions of Health • As these dimensions interact they produce a unique health and wellness profile for each individual. Sport Books Publisher

7. Physical dimension of health: the aspect of health that deals with issues pertaining to the physical body Emotional dimension of health: the aspect of health that deals with the ability to express emotions appropriately; cope with conflict, stress, and change in a healthy way; and enjoy life; sometimes referred to as the psychological dimension of health Spiritual dimension of health: the aspect of health that deals with values— beliefs about what is important Sport Books Publisher

8. Social dimension of health: the aspect of health that deals with the ability to relate well to others Intellectual dimension of health: the aspect of health that deals with issues involving lifelong learning Vocational dimension of health: the aspect of health that deals with preparing for and engaging in work that provides personal satisfaction and enrichment Sport Books Publisher

9. Health and Wellness in Adolescence • Health and wellness is related to person’s ability to cope with the many interactions and transitions that are occurring in his/her life. • Transitions specific to adolescence include: • Increase in responsibilities • Increase industry • Intensification of relationships • Changes in body structure Sport Books Publisher

10. Health and Wellness in Adolescence • Dimensions of health that focus on transition fall under three headings: • Being, e.g. Who am I? Who am I becoming as a person? • Belonging, e.g. To what groups do I connect with in a sense of belonging? • Becoming, e.g. What accomplishments am I striving for? Sport Books Publisher

11. 12 DETERMINATES OF HEALTHhttp://www.phac-aspc.gc.ca/ph-sp/determinants/determinants-eng.php#income • 1. Income and Social Status • 2. Social Support and Networks • 3. Education and Literacy • 4. Employment/Working Conditions • 5. Social Environment • 6. Physical Environments Sport Books Publisher

12. 7. Personal Health Practices and Coping Skills • 8. Healthy Child Development • 9. Biology and Genetic Endowment • 10. Health Services • 11. Gender • 12. Culture Sport Books Publisher

13. Why Properly Wash Your Hands? • Good hand washing is the first line of defense against the spread of many illnesses, from the common cold to more serious illnesses such as meningitis, influenza, hepatitis A, and most types of infectious diarrhea. By washing your hands you are not only protecting yourself from the contraction of these germs but you are preventing the spread of germs and viruses. Sport Books Publisher

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15. Hand Sanitizer • Hand sanitizers are another option when access to soap and water for hand washing is not available. Alcohol-based hand rubs come in liquid, gel and foam forms and there is no reported difference in the effectiveness of each form as long as they have adequate alcohol content (+60%) Sport Books Publisher

16. The recommended procedure for applying alcohol-based hand rub is: 1. Roll up long sleeves and push up or remove wrist watch 2. Wash hands with soap and available water if hands are visibly dirty (e.g., contaminated with dirt, oil, blood, body fluids, etc.), and dry hands completely after washing as wet hands will dilute the alcohol 3. Place enough alcohol-based hand rub into the cupped palm of one hand, sufficient to wet both hands completely 4. Rub the liquid into the palms, backs of hands, between fingers and under nails, and if a ring is worn, on and under the ring Sport Books Publisher

17. Planes of the Body i) Transverse (Horizontal) Plane ii) Frontal Plane iii) Sagittal Plane Figure 7-4b OH 3-9

18. Anatomical Position Sport Books Publisher

19. Legs straight Heels, feet and great toes parallel to each other The starting reference point for describing the human body It is universally accepted It is used in all anatomical descriptions Palms facing forward and the thumbs outward • Description • Standing erect • Facing forward • Arms hanging at the sides Sport Books Publisher

20. Anatomy – Terms of movement • When describing human movement there is an anatomical “starting point” – the anatomical position. In this position all joints are considered to be in a neutral position, or 0 degrees, with no movement having occurred

21. Directional Terms Sport Books Publisher

22. Reminder: All directional terms are based on the assumption that the body is in the anatomical position. Sport Books Publisher

23. Lateral-Medial Lateral – Away from the midline of the body Midline Lateral Medial – Medial – Towards the midline – E.g., Your ears are lateral to your cheeks and your cheeks are medial to your ears Sport Books Publisher

24. Distal-Proximal • Distal – Further from some specified region • Proximal – Closer to some specified region • E.g., With respect to trunk, the hands are distal to the arms and the arms are proximal to the hands. • E.g., With respect to nerves and blood vessels, proximal also means "toward the origin" and distal means "away from the origin". • E.g., Colon is the distal portion and stomach is the proximal portion of the digestive tube Thigh is proximal to the leg Leg is distal to the thigh Leg is proximal to the foot Foot is distal to the leg Sport Books Publisher

25. Anterior Skeleton Posterior Skeleton • Anterior-Posterior • Anterior – In front of or front of your body – Posterior – Behind or back of your body • – E.g., Your lips are anterior • to your teeth and your • teeth are posterior to your • lips – E.g., In the anatomical position, your palms are facing the anterior of your body Sport Books Publisher

26. The collar bone is superior to the rib cage • Superior-Inferior • Superior – Above • Inferior – Below The hip bone is inferior to the rib cage – E.g., Your lips are superior to your chin and your chin is inferior to your lips Sport Books Publisher

27. Supine Lying on the back E.g., when performing a bench press • Prone • Lying face down • E.g., when • preparing to • perform a push-up Sport Books Publisher

28. Abduction: think! To abduct means to take away. Anatomy – Terms of movement • Abduction: Movement away from the midline of the body • Adduction: Movement towards the midline of the body

29. Anatomy –Terms of movement • Flexion:Decrease the angle formed by bones of the joint • Extension:Increasing of the joint angle. Returning a joint in flexion to the anatomical positions is considered extension

30. Anatomy –Terms of movement • Dorsiflexion: Raising the toe to the shin • Plantarflexion: Pointing the toe downward.

31. Anatomy – Terms of movement • Rotation: • Medial – towards the midline (internal) • Lateral – away from the midline (external)

32. Anatomy – Terms of movement • Supination: • Rotation of the palm so it faces upward • Pronation: • Rotation of the palm so it faces downward

33. Anatomy – Terms of movement • Inversion: sole of the foot turns inwards • Eversion: sole of the foot turns outwards

35. Type of joint movement: • Flexion- bent knee • Extension- extend knee • Hyperextension- bring leg back • Dorsi flexion- heal • Plantar flexion- toe • Abduction- leg out • Adduction-leg in • Rotation- twisting • Circumduction- circular motion • Supination- palm up • Pronation- palm down • Eversion- foot out • Inversion- foot in • Protraction- chin forward • Retraction- chin back • Elevation- shoulders up • Depression- shoulders down

36. Three Contraction Types

37. Static Contraction • Muscle tension or internal force exerted against an external load • Internal force is equal to, or weaker than, the external load • No visible movement of the external load occurs Sport Books Publisher

38. Static Contraction • In most sports, the need for maximal static contraction is rare • Maximal static contraction is most often seen in gymnastics, wrestling, and judo Sport Books Publisher

39. Activities Requiring Maximal Static Muscle Tension Sport Books Publisher

40. Static Contraction • Most sports require low to sub-maximal static contraction • Examples of sports that require this type of contraction include sail-boarding, alpine skiing, and shooting events Sport Books Publisher

41. Activities Requiring Sub-Maximal Static Muscle Tension Sport Books Publisher

42. Dynamic Contraction • Muscle tension or force is exerted against an external load • Internal force exerted is greater than the external load • Visible movement of the external load occurs Sport Books Publisher

43. Isometric Contraction • A static contraction • Muscle contraction against an external force • No visible change in muscle length • External load is greater than the force generated by the internal force • No external movement occurs • No work is performed because no movement occurs • A high amount of tension is developed, energy is used Sport Books Publisher

44. Pushing against a stable wall is an example of an isometric contraction Sport Books Publisher

45. Health and Wellness: A Personal Journey Sport Books Publisher

46. Achievement of Health and Wellness • Not a single event, it is an ongoing process • Making healthy choices (e.g., good nutrition) are important guidelines to consider vs. Sport Books Publisher

47. Achievement of Health and Wellness • Ultimately, it is up to each individual to choose what combination of healthy choices create a healthy balance for them • Remember, do things in moderation. Too much or too little of anything is a potential problem • E.g. Too little exercise=poor cardiovascular health Too much exercise=weakened immune system Sport Books Publisher

48. Approaches to Health and Wellness • Reactive or curative approach • Worrying about your health only when sick. Not asserting control over your health in the absence of disease. • Chris’ approach: “If your sick, take a few pills; otherwise, have fun and enjoy yourself! I’ll quit smoking later.” • Example: Sport Books Publisher

49. Approaches to Health and Wellness • Proactive approach • Adopting lifestyle habits that, in the long run, will enable you to lead a more healthy life. • Erin’s approach: “I am building for the future. What I do for my body today lays the foundation for a lifetime of involvement in healthy activities.” • Example: Sport Books Publisher

50. Wellness: Your Personal Responsibility Sport Books Publisher