Wellness Skills for Life 2

1. Wellness Skills for Life 2 Semester Exam Review

2. Things to review from • All vocabulary • Muscle, bone questions • All Notes • Muscle and Bone ID • Spiral notebook • First Aid questions • Goal setting material • Food guide pyramid questions

3. Muscle ID • Flexors- a muscle that bends a joint • Extensor- a muscle that straightens a joint • Anterior- Front side • Posterior- Back side • Trapezius- neck/shoulder/upper back Gluteus Maximus-muscle of the buttock • Biceps- anterior of upper arm Gastrocnemius-calf muscle • Deltoid- tip of the shoulder Achilles Tendon-tendon that attaches Achilles • Triceps- posterior of upper arm Pectoralis Major-muscle of the chest • External Oblique- side of abdominal area Rectus Abdominus- abdominal area • Quadriceps-anterior of upper leg Sartorius-hip to inside of knee-hip flexor • Hamstring-posterior of upper leg Latissimus dorsi-side of lower back

4. Bone ID • Clavicle – collar bone Patella – knee cap • Sternum - breast bone Tibia – shin bone • Humerus – upper arm Fibula – lwr leg outside bone • Radius - lwr arm – Thumb side Tarsals - ankle • Ulna - lwr arm – little finger side Metatarsals - foot • Carpal bones - wrist Cervical – upper 7 vertibrae • Metacarpals - hand Thoracic – middle 12 vertabrae • Phalanges - fingers/toes Lumbar – lower 5 verabrae • Femur – upper leg Scapula - shoulder blade • Frontal bone – forehead Ilium – pelvis bone • Calcaneus – heel

5. Joints of the Body • Hinge • Ball and socket • Gliding • Pivot • Immoveable • Slightly Moveable

6. Types of Wounds • Abrasions – scrap, floor burn • Lacerations - cuts • Avulsions – Put on ice, transport with • Punctures – Infection is high • Bruise – Contusion, Hematoma

7. CPR • Adult – 30 compressions – 2 Breaths • Child - 30 compressions – 2 Breaths • Infant - 30 compressions – 2 Breaths

8. Cold Exposures • Frostbite – Never rub, • Warm gently – in warm water • Loosely bandage in dry sterile dressing • Fluid in and around tissue cells will freeze

9. Hypothermia – Call 911 • Remove wet clothing • Warm gradually by Wrapping in dry blankets • If alert, give warm liquids (no alcohol, or caffeine)

10. Heat related emergency • Heat cramps – least severe, muscle spasms – (loss of fluid or sodium) • Heat Exhaustion – Can lead to Heat stroke Move to cooler area, Loosen clothing, Fan the person, If fully conscious-small amounts of cool water (normal temp) • Heat Stoke – Call 911, Most severe, signs red skin, dry or moist, very hot

11. Heat Stoke - continued • After you have called 911 • Loosen clothing • Apply cool towels to body • Elevate the feet • Cool liquids if conscious

12. Cooking Temperatures • Refrigerator – under 40 degrees • Beef – 160 degrees • Storage in refrigerator – within 2 hours

13. Types of Protein15-25 % of calorie intake • Complete – has all the essential amino acids – meat type products, milk • Incomplete – does not have all of the essential amino acids – plant type • 6 oz per day – min. (deck of cards = 3 oz)

14. Fat Soluble vs. Water Soluble Vitamins • Fat – A, D, E, K (Food source = food with fat • Water – C, B’s (thiamin, Niacin, Riboflavin,)

15. Type of Carbohydrates45% - 65% of Calories • Simple – sugars, candy, fruit, fruit juice • Complex – • Starches - come from plants, • Glycogen – Quick energy reserve, branches of glucose, stored in muscle tissue and liver • Fiber- little energy and can not be broken down by your body – soluble fiber, insoluble fiber

16. Types of child abuse • Neglect – Food, Medical treatment, Shelter, education, clothing… • Physical – hitting or chocking • Sexual – a sexual act that occurs without consent. • Emotional – Words, insults or threats.

17. Components of Fitness • Flexibility – range of motion within a joint • Muscle strength and endurance Anaerobic – the amount of force you can exert in a single contraction or how long you can continue to apply force without stopping • Heart and lung endurance Aerobic – how long your lungs and heart can deliver the needed O2 to the muscles. • Body Composition – ratio of fat to lean tissuein thebody

18. Signs of Suicide • Giving away personal things • Sadness followed by happiness • Talking about death Words that warn • I wish I were dead, I can’t take it anymore, nothing matters, I won’t have to put up with this much longer. • Feeling hopelessness • Withdrawing from family and friends • Taking more risks • Neglecting basic needs – appearance, ect.

19. What you can do if you suspect someone is having suicide thoughts • ACT • A = acknowledge (what they are thinking) • C = care (show them you care about them) • T = Tell someone (parent, teacher, counselor)

20. Target Pulse Rate • MPR = 220 minus your age • MPR / 60% - 80% 18 year old = 220 – 18 = 202 MPR 60% and 80% of 202 = 125 to 161 beats per minute = Target Pulse Rate

21. Rice Concepts • Rest • Ice – up to 72 hours before heat • Compression • Elevation

22. Eriksons Stages of Development • Infancy Trust vs. Mistrust • Young Childhood Autonomy vs. Shame and doubt • Childhood initiative vs. Guilt • Old childhood Industry vs. inferiority • Adolescences • Young Adulthood • Middle age • Advanced age

23. Calories from gram of; • Carb – 4 • Protein – 4 • Fat – 9 • Alcohol – 7 • Water - 0

24. Stages of accepting death/loss • Denial • Anger • Bargaining • Depression • Acceptance

25. Roe vs Wade • 1973 – Supreme Court decision

26. Calories from 1 pound of stored Fat • 3500

27. Classifications of Nutrients • Carbohydrates (Calories – energy) • Protein (Calories – energy) • Fat (Calories – energy) • Vitamins No calories – provide no energy • Minerals - No calories – provide no energy • Water - No calories – provide no energy

28. Function of skeletal system • Support • Movement • Factory – makes WBC’s • Warehouse – stores calcium • Protection – flat bones examples

29. Types of muscle • Skeletal muscle fiber – Fast twitch, slow twitch. - voluntary • Smooth – organs and lining of vessels - involuntary. • Cardiac – heart muscle

30. Characteristics of an Abusive Parent • Controlling • Obsessive • Aggressive • Jealous easily • Can’t control anger • Was abuse when they were young • Demand that someone not see certain people or were certain clothes

31. What we need to burn fat • O2, Carbohydrates, fat

32. Sources of Vitamins • Fat soluble • A = Milk or dairy products, eggs, green leafy vegetables • D = milk or dairy products, fish oil, ultraviolet sunlight • E = Vegetable oils, whole grains • K = Leafy green vegetable,

33. Water soluble • B’s = Whole grains, most vegetables • C = Citrus fruits, strawberries, green veg.

34. % where our calories should come from; • Carb’s = 45 – 65% • 2/3 from complex • 1/3 from simple • Protein = 10 – 20% • Fat = no more than 30% • 2/3 from unsaturated (non animal type) • 1/3 saturated (animal type)

35. How to control Bleeding • Direct pressure • Elevation • Pressure bandage • Pressure point (optional)

36. Vocab. • Strain – overwork muscle fiber • Sprain – over stretch ligament • Glucose – blood sugar • Glycogen – Stored energy in the muscle fiber – Several molecules of glucose put together • Ligament – attaches bone to bone • Amino acids – chemicals that build protein

37. Additional Vocab. • HDL Cholesterol – Good cholesterol • LDL Cholesterol – Bad form of Cholesterol • Antioxidants – chemicals found in many fruits and veggies that prevent the oxidation of free radicals in the body. • Osteoblasts – cells that make bone • Osteoclasts – cells that break down bone • Lactic Acid – waste given off during exercise by the muscles • Hematoma – Very deep muscle bruise

38. Fiber – • Incomplete protein food – • Complete protein food – • Carotid artery – • Lyme Disease – • Free Radicals – • Nutrients – • Lactic Acid • Anorexia/bulimia • Plyometric Exercises

39. Food Guide Pyramid Exercise Grains Veg Fruit Oil Dairy Protein 6 oz 3 oz 2 oz 6tsp 3 cups 6 oz

40. First Aid for; • No signs of life • Poisoning • Broken bones • Choking – conscious and Unconscious • Infant / child – no sign of life • Shock • Burns • Stoke – F.A.S.T

41. Minerals • Iron – meat and beans (legumes) refried beans, potatoes, raisins, all meat prod. • Calcium – diary (low fat milk, yogurt, cheese • Non dairy – green leafy veg., strawberries, oatmeal, oranges, raisins, nachos, Tofu,