The Wealth of Health
Updated: 7/9/2020
The Wealth of Health
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Health Magazine for Pers FIt & Well I. Tyler Truong

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  • Why Should I Stay Healthy and What Does it Mean? Taking care of yourself can be simple. First, you need to take care of your stress, tension to your mental/emotional wellness. There are many ways to manage stress, but one of the most prominent ways are to make time to yourself and focus on what's important. It's important to remember that not all stress is harmful because it can help you achieve tasks you thought you could not do. There is also three stages to being stressed: the alarm, resistance, and exhaustion stage. The alarm stage is when you decide whether to deal with the stress or not, the resistance stage is when your body is dealing with the stress, and the exhaustion stage is when your body can not deal with the stress any longer. People deal with these stages called defense mechanisms to escape the source.
  • Is There Any Reason Not to Stay Healthy? In summary, there is not any real excuse to avoid taking care of yourself. Just taking care of your body can increase your life expectancy. Stress can impact you in healthy and unhealthy ways, so it is important to learn how to manage your stress. Your stress can also affect your body, causing you to eat more or less. Keeping your relationships with your friends and family is also important. because they can help support you in your stress.
  • The Key to Staying Healthy
  • Why Should I Stay Healthy and What Does it Mean? Staying healthy gives many benefits like improving your appearance and self control to helping you enjoy life better with yourself, family, and friends. With many steps to staying healthy, it is important to know what being healthy is. Being healthy is taking care of yourself and your body through three parts: your physical, social, and mental/emotional wellness. These three wellness are known as the wellness triangle to balance your health.
  •  Stress also affects your physical wellness. It can cause people, primarily teenagers, to under or overeat. This is caused by cravings related to stress. Changing what you eat can negatively affect your health like increasing your chances of cardiovascular diseases or nutrient deficiency. To prevent any changes or make healthy choices, you should watch what you eat and exercise regularly. Placing small notes in where you get cravings also help with controlling what you eat. Not eating the right foods for your body can result to gaining weight because you're not getting the nutrients you need, resulting in empty calories. Exercising helps balance out the calories gained. Having too much calories can give you weight gain, but not having enough calories can result in weight loss. Exercising and eating go hand in hand as they balance each other out.
  • Adding on, social wellness requires people to communicate face-to-face for a healthy relation. A relationship can be with anyone, but its mostly between friends and family for teenagers. Maintaining relationships is as important as all of the other wellness, as an unhealthy relationship can cause stress too. Some important ways to keep your relationships healthy is paying attention to each other and having a positive attitude. Relationships will not always be positive all the time, but it is important to solve any issues effectively to keep a relationship healthy. However, parents and children may clash from time to time. Teenagers will tend to test their boundaries, but it is natural for them to do so while they are growing up. Parents will set these rules and limits because of the lessons they learned from the last. No matter who there person is, it is important to keep these relationships because they can also give you support whenever you are stressed.
  • Social Wellness
  • Sources:
  • Weber, A. M8 Lesson 1: Total Wellness, Pers Fit Fits & Well I, Nevada Learning Academy, 1 June-9 July, 2020 .Weber, A. M8 Lesson 2: Lifelong Wellness, Pers Fit Fits & Well I, Nevada Learning Academy, 1 June-9 July, 2020 .Weber, A. M8 Lesson 3: Physical Inactivity and the Consequences, Pers Fit Fits & Well I, Nevada Learning Academy, 1 June-9 July, 2020 .
  • Physical Wellness
  • You
  • Mental Wellness
  • Is There Any Reason Not to Stay Fit?
  • basically how much fat is in your body. High body fat composition can increase your risk of type two diabetes, heart disease, strokes, and more. Reducing your body fat composition can lower your risk of cardiovascular disease, type two diabetes, and prevents any other diseases. Next, there is your flexibility. Your flexibility is how much your joints and its surrounding muscles can move. Having poor flexibility can cause problems with the back, neck, and shoulders. Everyday movements like standing up and sitting down becomes easier as your flexibility increases. Flexibility becomes really important as one gets older because it helps with good posture, prevents injuries, and improve your physical capabilities. Adding on, your muscular endurance is how long your body can handle light weights for a long period of time. Muscular endurance helps increase your energy, your mood, and your sleeping patterns. There is also muscular strength, which is how heavy you can handle heavy weights for a short period of time. Having poor muscular strength can reduce your energy and cause more injuries. With good muscular strength, you reduce the risk of diseases related to obesity. Finally, your cardiovascular endurance is exercising using your heart, lungs, and blood vessels for a long period of time. Having good cardiovascular endurance improves your heart's health, your bones' strength, and reduces your risk of heart diseease.
  •  Just like the previous article, there is no reason to not stay fit. Staying physical improves many aspects of your body like staying alive longer and increase the amount of energy you have. It is important to exercise different parts of your physical activity to stay in shape.
  • Commited to Taking Care of your Body
  • What Are the Different Parts of Physical Activity?
  •  Taking care of your body is crucial to your health. To take care of your body, there is five parts of physical activity that you should know. First, you need to control you body fat. Your body fat is
  • How Do I Stay Committed?
  • To start taking care of your body, it is important to set a goal for yourself. The type of goals you should use are called SMART goals. SMART stands for specific, measurable, achievable, relevant, and time-bound. What this means is that the goal should be easy to understand with means to track your progress. Your goal should be difficult enough to motivate you but not too difficult, and the goal should be important to you to also keep you motivated. To add on, the goal should also have a deadline to give you a bit of extra motivation to complete it in time.
  • It is important to keep your body healthy by exercising. There is many ways to stay healthy, but first you have to set up a goal for yourself.
  • How Should I Take Care of My Body?
  •  Taking care of your body is crucial to your health. To take care of your body, there is five parts of physically activity that yous should maintain. First, is controlling your body fat. Controlling your body fat is easy, as you need to focus on eating healthy and nutritious food. Body fat can also be maintained through exercise, which will be explained more. Next, you should practice flexibility training. Flexibility is the range your joints and muscles around can move. You can train your flexibility by stretching daily. The type of stretches done is up to your choice. In addition, your muscular endurance should be practiced too. Muscular endurance can be increased by doing 100 sit-ups, as many push-ups as possible in a minute, and walking lunges. Next, your muscular strength can become stronger by doing 200 lb. bench presses, 100 lb. shoulder shrugs, and 75 lb. bicep curls. Lastly, your cardiovascular endurance should be exercised by going on a jog, swimming, or even biking.
  • Sources:
  • SpecificMeasurableAchievableRealisticTime-bound
  • Lasike, L.. M2 Lesson 2: Physical Wellness, Pers Fit & Well I, Nevada Learning Academy, 1 June-9 July, 2020 .Lasike L. M2 Lesson 3: SMART Goals, Pers Fit & Well I, Nevada Learning Academy, 1 June-9J July, 2020 .
  • Muscular Strength
  • Flexibility
  • Body Fat Composition
  • Cardiovascular Endurance
  • Muscular Endurance
  •  Injuries will happen at some point, so it is important to know how to take care of them. Muscle strains and sprains should be treated using the acronym RICE: Rest, Ice, Compression, and Elevation. First, take a break from the activity and protect the injury. Second apply ice to the injury indirectly for 10 to 20 minutes, three times per day. Next, wrap the injury with an elastic bandage to prevent swelling, but not too tight to cause other areas to swell. Lastly, elevate the injury using a blanket or pillow to reduce further swelling. Some injuries like blisters and shin splits will not need medical care, but it is still important to take the proper steps to treat them. For blisters, dry, clean, and bandage the injury. Never pop the blister to remove the liquid as it could cause more damage. With shin splits, avoid activities that cause pain and replace them with swimming or biking to reduce stress. Putting ice on the shin split can also reduce inflammation. Click To Edit Injuries will happen at some point, so it is important to know how to take care of them. Muscle strains and sprains should be treated using the acronym RICE: Rest, Ice, Compression, and Elevation. First, take a break from the activity and protect the injury. Second apply ice to the injury indirectly for 10 to 20 minutes, three times per day. Next, wrap the injury with an elastic bandage to prevent swelling, but not too tight to cause other areas to swell. Lastly, elevate the injury using a blanket or pillow to reduce further swelling. It is also important to seek medical attention after tending to the injury. Other injuries like blisters and shin splits do not need medical help, but steps should still be taken. With blisters, dry the area, clean it, and bandage the blister. Never puncture the blister to remove the liquid or it could become worse. With shin splits, stay away from activities that cause pain and replace it with swimming or biking to reduce stress. Treating with ice can also reduce inflammation. Help Insert ParagraphUndoes the last commandRedoes the last commandTabUntabSet a bold styleSet a italic styleSet a underline styleSet a strikethrough styleClean a styleSet left alignSet center alignSet right alignSet full alignToggle unordered listToggle ordered listOutdent on current paragraphIndent on current paragraphChange current block's format as a paragraph(P tag)Change current block's format as H1Change current block's format as H2Change current block's format as H3Change current block's format as H4Change current block's format as H5Change current block's format as H6Insert horizontal rulelinkDialog.show Summernote 0.8.11 · Project · Issues
  •  No matter what body type you are, you should still attempt to reduce how much fat you have. Reducing your body fat can give you a higher metabolism, give you stronger bones, and even lengthen your lifespan. To reduce your fat, you should perform physical activities and eat more meals to increase your metabolism. To keep your body functioning, you should also eat enough calories. At least 1,400 to 1,800 calories should be consumed each day to keep your body going. For teens to stay healthy, they should consume 1.700 to 2,200 calories.. Keep in mind that a bodybuilder or athlete may have different calories need.
  • What if I Get Hurt?
  • What Should I Do?
  • Everyone has different needs for their bodies because everyone is unique. Everybody also falls into a category of body types, but what is most important is that you stay fit by exercising and eating healthy, not to change who you are.
  • What is Right for your Body
  • How Can I Prevent Injuries?
  •  Preventing yourself from getting hurt is incredibly easy and simple. First, warm-ups should be done. These can be stretches. jogging, or biking. These warm-ups help increase your muscle temperature, stretches your muscles, and increases the blood circulation. Second, you should drink at least one cup of water every 20 minutes. In addition, wearing gear to protect yourself from injuries are important. Breaks should also be taken into consideration if needed, especially if there is pain. Lastly, a cool down is as important as warming up. This can be stretching, walking, or cycling. These activities helps reduce your heart rate, muscle temperature, and prevents blood from clotting in your muscles.
  • Sources:
  • Lasike, L. M5 Lesson 3: Body Types, Pers Fit & Well I, Nevada Learning Academy, 1 June-9 July, 2020 .Lasike L. M5 Lesson 4: SMART Body Composition, Pers Fit & Well I, Nevada Learning Academy, 1 June-9 July, 2020 .Lasike L. M5 Lesson 5: Injury Prevention During Activity, Pers Fit & Well I, Nevada Learning Academy, 1 June-9 July, 2020 .Lasike L. M5 Lesson 6: Common Injuries, Pers Fit & Well I, Nevada Learning Academy, 1 June-9 July, 2020 .
  • Resistance Training
  • Flexibility Training
  • Exercising Safely
  • When starting an activity or ending one, it is important to warm-up and cool-down to reduce any chances or injury. You should also follow the principles of FITT to help pace your workouts. FITT stands for frequency, intensity, time, and type. For cardiovascular training, it should be done three to four times per week for about 30-60 minutes, and you should also be in your target heart range. For resistance training, it should be done two to three times per week for about 30-60 minutes. This trains your muscular endurance and strength. You should be able to lift your weights 8-15 times per set three times. For your flexibility training, it can be done three to five times per week for 15-30 minutes. These stretches should be held for about 15-30 seconds and should be a routine, warm-up, or cool-down activity. You should also progress slowly with your workouts to prevent any injuries. This is done by overloading your body by a small amount at a time.
  •  Resistance training is improving your muscle fitness by using weights to exercise a muscle group. These weights can be free weights, weight machines, medicine balls, resistance bands, body weight, etc. These exercises does not always have to be done at a gym though. They can be done at home and the park too. Resistance exercises should be done two to three times per week, and your weights should be at an amount that you're comfortable with and still provides a good amount of effort.
  •  Your cardiovascular fitness is your ability to get blood and oxygen to your blood. It is recommended that you get about 150 minutes of cardio every weel, but the time can be reduced if you are just starting to do cardiovascular activities. Walking, cycling, and sprinting are activities that help increase your cardiovascular endurance. When starting out, you should aim for an activity that has a low intensity. This activity should get your heart rate to be about 40-60 percent of your maximum heart rate. Circuit training is also useful for incorporating cardio into a workout.
  •  Your flexibility is how much you can move your joint in its full range of motion. Your flexibility becomes more valuable as you get older, so it is very important to maintain it through stretching. Stretching can also be a great way to warm-up and cool-down after an activity or a workout. There are two types of stretches, static and dynamic. Static stretches are slow stretches that release tension in your muscle. Dynamic stretches are moving stretches that help warms your muscles up for an activity. These stretches should be done slowly and should never be painful.
  • Learning to Exercise
  • Exercising is more complicated than just doing push-ups. Exercising involves making a fitness plan that incorporates three types of exercises: cardiovascular, resistance, and flexibility exercises.
  • Fitness and Body Assessment
  •  Fitness assessments are needed to track your progress and help set new goals. First, you need to assess your body. This includes your weight, heart rate, blood pressure, body mass index (BMI), and body measurements. Next, you have to assess your physical capabilities. These tests will show your cardiovascular endurance, abdominal strength and endurance, upper body strength and endurance, and flexibility. These tests can be measured by doing a mile run, a curl-up/sit-up test, a push-up test, and a sit and reach test. There is no exact goal that you should meet, so it's important to set your own goals to keep improving or to stay fit.
  • Cardiovascular Training
  • Lasike, L. M3 L2: Resistance Training, Pers Fit & Well I, Nevada Learning Academy. 1 June-9 July .
  • Lasike, L. M3 L1: Cardiovascular Training, Pers Fit & Well I, Nevada Learning Academy, 1 June-9 July, 2020 .
  • Sources:
  • Lasike L. M3 L5: Fitness Level Assessments, Pers Fit & Well I, Nevada Learning Academy. 1 June-9 July .
  • Lasike L. M3 L4: How is Health and Fitness Assessed?, Pers Fit & Well I, Nevada Learning Academy. 1 June-9 July .
  • Lasike L. M3 L6: Important Fitness Principles, Pers Fit & Well I, Nevada Learning Academy. 1 June-9 July .
  • Lasike L. M3 L3: Flexibility Training, Pers Fit & Well I, Nevada Learning Academy. 1 June-9 July .
  • Preparing for Activities
  • Weather Concerns
  • In hot weather, muscle cramps, heat cramps, heat exhaustion, and heat strokes can occur. Muscle cramps are more likely to occur. If you have a rapid heart rate, an unquenchable thirst, or a nauseous feeling, you may have a heat cramp. If you experience uncontrollable sweat, difficult breathing, or a headache, you may be experiencing heat exhaustion. If a heat cramp or a heat exhaustion occurs, you should move to a cooler environment, remove damp clothing, and drink water slowly. A heat stroke has symptoms of irritability, a lack of balance, and a swollen tongue. In case of a heat stroke, you should call the police, put an ice back on the front and back of the head, remove all clothing, and apply rubbing alcohol until medical aid arrives. In cold weather, hypothermia and frostbite can happen. If they do occur, you should move indoors and seek medical help immediately,
  •  The weather decides on what you should wear. In a cold weather, you should wear multiple layers to remove in case you start to overheat. The layers that you should wear are gloves, hats, socks, and long underwear.
  •  The activity you choose depends on what you enjoy, what you can handle, and what you need. First, take into consideration your health conditions or disabilities. For example, running can put stress on your legs if you are obese. If you want to relieve some stress, you could choose sports that are not competitive. The cost and environment can also play a huge role. If a sport involves a lot of spending or there is a lot of pollution around the chosen activity, you should look for a cheaper activity or an indoor activity. It is important that you should also try to join a fitness program to help stay committed. The weather also affects what you choose. If the weather could risk your safety, you should choose a safer activity or go indoors.
  • Choosing an Activity
  • The Right Activities
  • Your activites depend on many different factors like the weather and your preferences.
  • Source:
  • Lasike L. M4 L1: Selecting Physical Activities, Pers Fit & Well I, Nevada Learning Academy. 1 June-9 July, 2020.
  • Lasike L. M4 L2: Considerations in Activity Choice, Pers Fit & Well I, Nevada Learning Academy. 1 June-9 July, 2020 .
  • Lasike L. M4 L3: Weather Considerations, Pers Fit & Well I, Nevada Learning Academy. 1 June-9 July, 2020 .
  • Lasike L. M4 L4: Physical Activity and Caloric Balance, Pers Fit & Well I, Nevada Learning Academy. 1 June-9 July, 2020 .
  • Fad Diets
  •  Although losing weight is great if you are obese, it is important to stay safe doing so. Fad diets are diets that promote weight loss in unhealthy ways. For example, one of the diets involves eating raw foods only. This means no cooked or processed foods. Eating raw foods could have many consequences like food poisoning or a risk of a disease. These unhealthy diets target people who wants to lose weight without exercising by claiming to lose fat. These diets may work for a while, but it can lead to many healthy issues like weakness, nausea, headaches, and more. If you really want to lose weight healthily, it is important to eat a proper meal and set up a fitness plan.
  • Healthy Choices
  • Obesity
  • Food advertisements encourage unhealthy foods by encouraging others to eat for a satisfying taste. The effects of these foods in the long run outweighs the taste. Unhealthy foods can affect your body functions, put you at risks for diseases, and can even put some into cardiac arrest. Some people also opt for unhealthy foods because it is less expensive than healthy options. However, there are many ways to eat healthier. First, avoid unhealthy foods like the ones listed in the top paragraph. Second, you can choose to buy chicken and beef to save money. Dry beans and soy foods are also a healthy alternative. Healthy dairies usually cost the same amount as unhealthy dairies too. If you want to eat snacks, you should also make sure they are healthy, as they are less expensive than unhealthy foods most of the time. With this in mind, there is no excuse to eat unhealthily because of the cost.
  • Importance of Nutrition
  • What you eat is important to your nutrition. It can help you feel energized and lower your risk of diseases. When picking your foods, choose foods with lots of vitamins and minerals. Make sure to eat foods with enough proteins, carbohydrates, and fats. Your proteins should make up 10-35 percent of your calorie count, your carbohydrate should be 45-65 percent of your calorie count, and your fat should be 20-35 percent of your calorie count. You should also avoid foods with "empty" calories. These mean foods with small amounts of nutrients per calorie. high trans-fat/saturated fats, and high fructose corn syrup count. Portion sizes of unhealthy foods have also increased. Some foods even serve more calories than what an average human needs to consume. Because of the portion distortion, you should read the nutrition label to determine a serving size.
  • Every person has different needs for nutrition. What you need for nutrition depends entirely on many different factors. Your social environment, the type of foods available, the properties of food. and dramatic changes in your life.
  • Sources:
  • Lasike L. M7 L1: Introduction to Nutrition, Pers Fit & Well I, Nevada Learning Academy. 1 June-9 July, 2020 .
  • Lasike L. M7 L5: Fad Diets, Pers Fit & Well I, Nevada Learning Academy. 1 June-9 July, 2020 .
  • Lasike L. M7 L3: Healthy vs. Unhealthy, Pers Fit & Well I, Nevada Learning Academy. 1 June-9 July, 2020 . Click To EditLasike L. M7 L3: Healthy vs. Unhealthy, Pers Fit & Well I, Nevada Learning Academy. 1 June-9 July, 2020 . Help Insert ParagraphUndoes the last commandRedoes the last commandTabUntabSet a bold styleSet a italic styleSet a underline styleSet a strikethrough styleClean a styleSet left alignSet center alignSet right alignSet full alignToggle unordered listToggle ordered listOutdent on current paragraphIndent on current paragraphChange current block's format as a paragraph(P tag)Change current block's format as H1Change current block's format as H2Change current block's format as H3Change current block's format as H4Change current block's format as H5Change current block's format as H6Insert horizontal rulelinkDialog.show Summernote 0.8.11 · Project · Issues
  • Lasike L. M7 L4: Society and Obesity, Pers Fit & Well I, Nevada Learning Academy. 1 June-9 July, 2020 .
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