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1. Briefly describe each component:

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2. How does SEESAWS impact each component: (please use the internet to help you find your information)

Sleep
Eat
Exercise
Stress free
Avoid drugs
Weight control
Save sex for marriage

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3. How can someone be PROACTIVE in each component (at least 3 examples for each)

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4. How can someone be REACTIVE in each component (at least 3 examples for each)

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5. What are Risk Factors that you can Control in this component?

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6. Which Body System (DRRMUNCHIS) is impacted the most in each component? Explain

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7. Please cite you work!

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Hay cinco componentes de la aptitud física: 1 composición corporal, 2 flexibilidad, 3 fuerza muscular, 4 resistencia muscular y 5 resistencia cardiorrespiratoria. Un programa de ejercicios bien balanceado debe incluir actividades que aborden todos los componentes relacionados con la salud del estado físico.
https://www.grcc.edu/faculty-staff/human-resources/professional-development/employee-wellness/seven-dimensions-wellness

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Wellness is the pursuit of continued growth and balance in the seven dimensions of wellness. Many people think about "wellness" in terms of physical health only. The word invokes thoughts of nutrition, exercise, weight management, blood pressure, etc. Wellness, however, is much more than physical health. Wellness is a full integration of physical, mental and spiritual well-being. It is a complex interaction that leads to quality of life.

Wellness is commonly viewed as having seven dimensions. Each dimension contributes to our own sense of wellness or quality of life, and each affects and overlaps the others. At times one may be more prominent than others, but neglect of any one dimension for any length of time has adverse effects on overall health.

The Seven Dimensions of Wellness

Physical Dimension

Physical wellness encompasses a variety of healthy behaviors including adequate exercise, proper nutrition and abstaining from harmful habits such as drug use and alcohol abuse. It means learning about and identifying symptoms of disease, getting regular medical checkups, and protecting yourself from injuries and harm. Developing such healthy habits today will not only add years to your life but will enhance the enjoyment and quality of those years.

Tips for optimal physical wellness:

Exercise daily

Get adequate rest

Use seat belts, helmets, and other protective equipment

Learn to recognize early signs of illness

Eat a variety of healthy foods

Control your meal portions

Stop smoking and protect yourself against second-hand smoke

Use alcohol in moderation, if at all

Emotional Dimension

Emotional wellness is a dynamic state that fluctuates frequently with your other six dimensions of wellness. Being emotionally well is typically defined as possessing the ability to feel and express human emotions such as happiness, sadness and anger. It means having the ability to love and be loved and achieving a sense of fulfillment in life. Emotional wellness encompasses optimism, self-esteem, self-acceptance and the ability to share feelings.

Tips for optimal emotional wellness:

Tune-in to your thoughts and feelings

Cultivate an optimistic attitude

Seek and provide support

Learn time management skills

Practice stress management techniques

Accept and forgive yourself

Intellectual Dimension

The intellectual dimension encourages creative, stimulating mental activities. Our minds need to be continually inspired and exercised just as our bodies do. People who possess a high level of intellectual wellness have an active mind and continue to learn. An intellectually well person uses the resources available to expand one's knowledge and improve skills. Keeping up-to-date on current events and participating in activities that arouse our minds are also important.

Tips and suggestions for optimal intellectual wellness include:

Take a course or workshop

Learn (or perfect) a foreign language

Seek out people who challenge you intellectually

Read

Learn to appreciate art

Social Dimension

Social wellness refers to our ability to interact successfully in our global community and to live up to the expectations and demands of our personal roles. This means learning good communication skills, developing intimacy with others, and creating a support network of friends and family members.

Social wellness includes showing respect for others and yourself. Contributing to your community and to the world builds a sense of belonging.

Tips and suggestions for optimal social wellness include:

Cultivate healthy relationships

Get involved

Contribute to your community

Share your talents and skills

Communicate your thoughts, feelings and ideas

Spiritual Dimension

Spiritual wellness involves possessing a set of guiding beliefs, principles, or values that help give direction to one's life. It encompasses a high level of faith, hope and commitment to your individual beliefs that provide a sense of meaning and purpose. It is willingness to seek meaning and purpose in human existence, to question everything and to appreciate the things which cannot be readily explained or understood.

A spiritually well person seeks harmony between what lies within as well as the forces outside.

Tips and suggestions for optimal spiritual wellness:

Explore your spiritual core

Spend time alone/meditate regularly

Be inquisitive and curious

Be fully present in everything you do

Listen with your heart and live by your principles

Allow yourself and those around you the freedom to be who they are

See opportunities for growth in the challenges life brings you

Environmental Wellness

Environmental wellness is an awareness of the unstable state of the earth and the effects of your daily habits on the physical environment. It consists of maintaining a way of life that maximizes harmony with the earth and minimizes harm to the environment. It includes being involved in socially responsible activities to protect the environment.

Tips and suggestions for optimal environmental wellness:

Stop your junk mail

Conserve water and other resources

Minimize chemical use

Reduce, Reuse, Recycle

Renew your relationship with the earth

Occupational Dimension

Occupational/Vocational wellness involves preparing and making use of your gifts, skills, and talents in order to gain purpose, happiness, and enrichment in your life. The development of occupational satisfaction and wellness is related to your attitude about your work. Achieving optimal occupational wellness allows you to maintain a positive attitude and experience satisfaction/pleasure in your employment. Occupational wellness means successfully integrating a commitment to your occupation into a total lifestyle that is satisfying and rewarding.

Tips and suggestions for optimal occupational wellness include:

Explore a variety of career options

Create a vision for your future

Choose a career that suits your personality, interests and talents

Be open to change and learn new skills

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Wellness is the pursuit of continued growth and balance in the seven dimensions of wellness. Many people think about "wellness" in terms of physical health only. The word invokes thoughts of nutrition, exercise, weight management, blood pressure, etc. Wellness, however, is much more than physical health.

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2. How does SEESAWS impact each component: (please use the internet to help you find your information)

Sleep
Eat
Exercise
Stress free
Avoid drugs
Weight control
Save sex for marriage

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2. How does SEESAWS impact each component: (please use the internet to help you find your information)

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2. How does SEESAWS impact each component: (please use the internet to help you find your information)

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El sueño afecta a casi todos los tejidos de nuestro cuerpo”, dice el Dr. Michael Twery, experto en sueño de los NIH. “Afecta las hormonas del crecimiento y el estrés, nuestro sistema inmunológico, el apetito, la respiración, la presión arterial y la salud cardiovascular”. La investigación muestra que la falta de sueño aumenta el riesgo de obesidad, enfermedades cardíacas e infecciones.

https://newsinhealth.nih.gov/2013/04/benefits-slumber

El ejercicio regular, una dieta equilibrada, el sueño adecuado y la reducción del consumo de tabaco, alcohol y drogas son vitales para la salud física y el bienestar mental.

https://www.headtohealth.gov.au/meaningful-life/physical-health/physical-health

La actividad física es cualquier movimiento que se lleva a cabo por los músculos que requieren energía. En otras palabras, es cualquier movimiento que hace una persona. El ejercicio es, por definición, un movimiento planeado, estructurado, repetitivo e intencional. El ejercicio también está destinado a mejorar o mantener la condición física.

https://www.cardio.com/blog/what-is-the-difference-between-physical-activity-and-exercise

¿Qué significa libre de estrés? Libre de estrés se refiere a un estado en el que el sentimiento de preocupación está ausente. Cuando no te molestan otros sentimientos negativos que te hacen sentir ansioso o tenso, vives en una condición libre de estrés. El estrés es el resultado de pensamientos que te mantienen.
 infeliz.https://www.lifehack.org/articles/communication/live-stress-free-life-way-most-people-dont-know.html

1.-propiedades fisicoquímicas (por ejemplo, solubilidad)

2.-formulación de medicamentos (por ejemplo, tabletas, cápsulas, soluciones)

3.-la vía de administración (por ejemplo, oral, bucal, sublingual, rectal, parenteral, tópica o inhalada)

https://www.news-medical.net/health/What-is-Drug-Absorption.aspx

Alcanzar un peso saludable puede ayudarlo a controlar su colesterol, presión arterial y azúcar en la sangre. También podría ayudarlo a prevenir enfermedades relacionadas con el peso, como enfermedades cardíacas, diabetes, artritis y algunos tipos de cáncer. Comer demasiado o no estar lo suficientemente activo físicamente te hará tener sobrepeso.

https://medlineplus.gov/weightcontrol.html

Los investigadores encontraron que aquellos que esperan para tener relaciones sexuales hasta el matrimonio, en comparación con aquellos que no lo hacen, reportan una satisfacción en la relación significativamente más alta (20%), mejores patrones de comunicación (12%), menos consideración por el divorcio (22%) y MEJOR calidad.

https://mywellclinic.com/blog/2020/02/20/science-sex-marriage/

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Why You Need a Good Night's Sleep

We have so many demands on our time-jobs, family, errands-not to mention finding some time to relax. To fit everything in, we often sacrifice sleep. But sleep affects both mental and physical health. It's vital to your well-being.

Of course, sleep helps you feel rested each day. But while you're sleeping, your brain and body don't just shut down. Internal organs and processes are hard at work throughout the night.

"Sleep services all aspects of our body in one way or another: molecular, energy balance, as well as intellectual function, alertness and mood," says Dr. Merrill Mitler, a sleep expert and neuroscientist at NIH.

When you're tired, you can't function at your best. Sleep helps you think more clearly, have quicker reflexes and focus better. "The fact is, when we look at well-rested people, they're operating at a different level than people trying to get by on 1 or 2 hours less nightly sleep," says Mitler.

"Loss of sleep impairs your higher levels of reasoning, problem-solving and attention to detail," Mitler explains. Tired people tend to be less productive at work. They're at a much higher risk for traffic accidents. Lack of sleep also influences your mood, which can affect how you interact with others. A sleep deficit over time can even put you at greater risk for developing depression.

But sleep isn't just essential for the brain. "Sleep affects almost every tissue in our bodies," says Dr. Michael Twery, a sleep expert at NIH. "It affects growth and stress Molecules sent through the bloodstream to signal another part of the body to grow or react a certain way. hormones , our The system that protects your body from invading viruses, bacteria and other microscopic threats. immune system , appetite, breathing, blood pressure and The system of heart and vessels that circulates blood through the body. cardiovascular health."

Research shows that lack of sleep increases the risk for obesity, heart disease and infections. Throughout the night, your heart rate, breathing rate and blood pressure rise and fall, a process that may be important for cardiovascular health. Your body releases hormones during sleep that help repair cells and control the body's use of energy. These hormone changes can affect your body weight.

"Ongoing research shows a lack of sleep can produce diabetic-like conditions in otherwise healthy people," says Mitler.

Recent studies also reveal that sleep can affect the efficiency of vaccinations. Twery described research showing that well-rested people who received the flu vaccine developed stronger protection against the illness.

A good night's sleep consists of 4 to 5 sleep cycles. Each cycle includes periods of deep sleep and rapid eye movement (REM) sleep, when we dream. "As the night goes on, the portion of that cycle that is in REM sleep increases. It turns out that this pattern of cycling and progression is critical to the biology of sleep," Twery says.

Although personal needs vary, on average, adults need 7 to 8 hours of sleep per night. Babies typically sleep about 16 hours a day. Young children need at least 10 hours of sleep, while teenagers need at least 9 hours. To attain the maximum restorative benefits of sleep, getting a full night of quality sleep is important, says Twery.

Sleep can be disrupted by many things. Stimulants such as caffeine or certain medications can keep you up. Distractions such as electronics-especially the light from TVs, cell phones, tablets and e-readers-can prevent you from falling asleep.

As people get older, they may not get enough sleep because of illness, medications or sleep disorders. By some estimates, about 70 million Americans of all ages suffer from chronic sleep problems. The 2 most common sleep disorders are insomnia and sleep apnea.

People with insomnia have trouble falling or staying asleep. Anxiety about falling asleep often makes the condition worse. Most of us have occasional insomnia. But chronic insomnia-lasting at least 3 nights per week for more than a month-can trigger serious daytime problems such as exhaustion, irritability and difficulty concentrating.

Common therapies include relaxation and deep-breathing techniques. Sometimes medicine is prescribed. But consult a doctor before trying even over-the-counter sleep pills, as they may leave you feeling unrefreshed in the morning.

People with sleep apnea have a loud, uneven snore (although not everyone who snores has apnea). Breathing repeatedly stops or becomes shallow. If you have apnea, you're not getting enough oxygen, and your brain disturbs your sleep to open your windpipe.

Apnea is dangerous. "There's little air exchange for 10 seconds or more at a time," explains Dr. Phyllis Zee, a sleep apnea expert at Northwestern University. "The oxygen goes down and the body's fight or flight response is activated. Blood pressure spikes, your heart rate fluctuates and the brain wakes you up partially to start your breathing again. This creates stress."

Apnea can leave you feeling tired and moody. You may have trouble thinking clearly. "Also, apnea affects the vessels that lead to the brain so there is a higher risk of stroke associated with it," Zee adds.

If you have mild sleep apnea, you might try sleeping on your side, exercising or losing weight to reduce symptoms. A CPAP machine, which pumps air into your throat to keep your airway open, can also help. Another treatment is a bite plate that moves the lower jaw forward. In some cases, however, people with sleep apnea need surgery.

"If you snore chronically and wake up choking or gasping for air, and feel that you're sleepy during the day, tell your doctor and get evaluated," Zee advises.

NIH is currently funding several studies to gain deeper insights into sleep apnea and other aspects of sleep. One 5-year study of 10,000 pregnant women is designed to gauge the effects of apnea on the mother's and baby's health. Zee says this study will shed more light on apnea and the importance of treatment.

Good sleep is critical to your health. To make each day a safe, productive one, take steps to make sure you regularly get a good night's sleep.

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With so many demands on our time, we often sacrifice sleep to fit everything into our days. But sleep affects both mental and physical health, and lack of sleep can have serious consequences.

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How can someone be PROACTIVE in each component (at least 3 examples for each)

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How can someone be PROACTIVE in each component (at least 3 examples for each)

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1.-Si realmente quiere ser proactivo con respecto a su salud, asegúrese de hacer ejercicio con regularidad. Asegúrate de caminar, correr o hacer ejercicios aeróbicos. A medida que haga ejercicio, su salud mejorará y también mejorará su perspectiva para el futuro.
https://www.thejoint.com/north-carolina/charlotte/ballantyne-rea-12004/306423-be-proactive-tips-that-change-your-health-outcome

2.-Estudiar para un examen para tener la mejor oportunidad de tener éxito Llegar temprano al trabajo para estar preparado para el día y. Pedir ayuda cuando estás atascado en lugar de reprobar un examen.
https://helpfulprofessor.com/proactive-examples/

3.-Las personas proactivas buscan la acción, aman resolver problemas y hacen lo que sea necesario para evitar que sucedan. Estas personas disfrutan haciendo las cosas y no se quedan ancladas en la rutina, sino que buscan nuevos retos, que les den una salida a su energía.
https://ehorus.com/proactive-attitude/

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Good health doesn't happen by chance. It might be true that some people are more naturally inclined to certain conditions, but good health takes work. It takes consistency. It takes good decisions and dedication. The best health happens when we're proactive about it. But how do we do that? We're all comfortable with our reactive approach -- wait until a problem happens and then get help. But this doesn't work! If you're sick of waiting for good health and want to make it happen instead, take a look at these proactive tips for better health starting right now.
Get Really Informed About Nutrition
Nutrition is a huge part of overall health. If we don't pay attention to what we eat, we'll be paying a big price as we get older. Part of being proactive is eating as healthy as possible. We need to eat vegetables. We need to eat fruit. We need to eat protein. And we need to cut back on excessive salt, tons of sugar, and calories consumed through drinks. Do research galore on nutrition, and adjust your diet to keep you as healthy as possible.
Do Not Settle for Inactivity
Because our modern world is so incredibly convenient, we don't move as much as we did in the past. And this is a serious detriment to our health. We need movement. We need to burn calories and work our muscles and expend energy. And if we don't, we're setting ourselves up for a decline in health. If you're serious about being proactive about your health, make sure you're exercising regularly. Make sure you're walking or running or doing aerobics. As you exercise, your health will improve and you'll improve your outlook for the future as well.
See a Chiropractor Starting Today
Chiropractic care is an excellent way to be proactive about your health. Why? There are many reasons! Those who receive regular care may experience pain relief, better mobility, better sleep, more focus, more energy, and ... more generally. And because it's a procedure that's gentle, natural, and noninvasive, you can do it now and for the rest of your life. It's the perfect addition to a long-term health plan. Being proactive can be easy -- especially if all you have to do is head to the clinic and let the chiropractor boost your health starting today.

If you would like to see a chiropractor to help you get moving in the right direction, check out The Joint Chiropractic. At The Joint, getting care is easier than ever. Just use their walk-in visits and affordable pricing to get the care you need without the extra hassle. Chiropractic care is a great way to be proactive about your health. Get headed toward better health and an overall sense of wellness in your life beginning with a quick stop at The Joint Chiropractic today.
To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Charlotte, N.C.

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Good health doesn't happen by chance. It might be true that some people are more naturally inclined to certain conditions, but good health takes work. It takes consistency. It takes good decisions and dedication. The best health happens when we're proactive about it. But how do we do that?

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4. How can someone be REACTIVE in each component (at least 3 examples for each)

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4. How can someone be REACTIVE in each component (at least 3 examples for each)

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1.-Cambio de color esperado.
2.-Cambio de tamaño o forma.
3.-Cambio de estado de la materia.
4.-Reversible.
5.-¡No se formó ninguna sustancia.

nueva!https://www.honorsgradu.com/chemical-vs-physical-changes-lets-get-it-straight/

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Breathing, cooking, exercising, and more: we are surrounded by changes every day! But how do we keep straight which are physical and which are chemical?

Physical Changes

Physical changes involve chemicals getting rearranged in a new way, but without getting destroyed or irreversibly combined. The molecular structure of the original substance(s) is the the same after the change, which means it is still the same substance. A common example is of water freezing; the liquid water becomes a solid, but it is still water. Ripping paper is another example because while it may be in pieces, it's still paper. Signs of a physical change include:

Expected color change

Change in size or shape

Change in state of matter

Reversible

No new substance formed!

Chemical Changes

Chemical changes, or reactions, involve chemicals getting rearranged in irreversible ways. We bring in the term "reaction" when dealing with chemical changes because the chemicals involved actually react with one another to form a new substance (that's why we call the parts in a chemical reaction the reactants). The ways chemicals can react are many: two substances can combine to create a totally new one (Direct Combination), a substance can permanently break apart, separating into different substances (Decomposition), or maybe a substance combusts as it reacts to oxygen (Combustion) (see more types of reactions here). Whatever the reaction, it's important to recognize that one or more new substances are formed! Burning wood is a common example of a chemical reaction because as the wood reacts with oxygen after it has been ignited, it creates smoke and ashes. Signs of a chemical reaction include:

Unexpected color change

Change in temperature as energy is released or absorbed

Gas created

Irreversible

New substance formed!

Confusing Cases

In many cases, it may seem a simple task to distinguish between the two, but it gets more complex when we're dealing with changes that seem irreversible when they're not. For example, we may look at a glass of Kool-Aid and think to ourselves, "I made Kool-Aid. It was water and a packet, but now it's dissolved together to make new drink, so it's a new substance." However, if you think back to the list of signs of a physical change, you'll realize that not only was there an expected color change (the water didn't turn purple when you added red Kool-Aid!), but that it is reversible-the water could evaporate in the form of gas, leaving red Kool-Aid residue behind! The water is still water, and the Kool-Aid is still Kool-Aid, and since no new substances were formed, it is a physical change!

Another example of confusion is in cooking eggs-after all, isn't it still an egg before and after tossing it in pan? However, on a molecular level, the egg has changed completely as the proteins have bonded in new ways, making it a new substance. Additionally, because of the change, it is not possible for the egg to ever become raw again, and since a new substance was formed, it is a chemical change!

For some practice using the different lists of signs for each type of change, and to view several other examples in action, check out this Prezi below!

Photo credit: Faris Algosaibi

Other Sources:

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Chemical vs. Physical Changes: Let's Get it Straight!

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Breathing, cooking, exercising, and more: we are surrounded by changes every day! But how do we keep straight which are physical and which are chemical? Physical changes involve chemicals getting rearranged in a new way, but without getting destroyed or irreversibly combined.

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5. What are Risk Factors that you can Control in this component?

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5. What are Risk Factors that you can Control in this component?

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El factor físico se puede dividir en tres secciones diferentes: condición física, habilidades y tácticas. Cada sección contiene una serie de subfactores diferentes que pueden afectar positiva y negativamente el rendimiento.

https://www.satpe.co.uk/2019/05/20/physical-factors/

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Factors Impacting on Performance
Answer tip: when writing your answers for factors impacting on performance, you want to gain some real depth so consider the impact it initially had on you before considering the impact it then had on the game. The impact on the game could be an impact on a teammate, the opposition or the play within the game.

Answer examples KEY:
Statement of sub-factor, situation and whether positive or negative
Impact on me/performer/our team
Impact on game/teammate/opposition

The Physical factor can be divided into three different sections: fitness, skills and tactics. Each section contains a number of different sub-factors that can positively and negatively impact performance.

Let's start by considering those sub-factors under the fitness umbrella. Each of these sub-factors relate to different components of fitness and some can interact with other factors.

AGILITY

Definition: the ability to change direction quickly whilst remaining balanced and in control of your movements. Agility is required across a host of different sports; in invasion games, changes of direction can be used to create and exploit space whilst in racquet sports a change of direction may be required to chase down a variety of different shots.
Case study: consider Lionel Messi. Messi is well known for being able to quickly change direction whilst maintaining his balance. In the video below, he demonstrates his ability to 'tie defenders in knots' as he faked to go one way to create space, unbalance the defender, then quickly change direction to exploit the space he created. This has often lead to him driving on to score and/or assist others.

CARDIO-RESPIRATORY ENDURANCE (CRE)

Definition: the ability of the heart and lungs to keep supplying oxygenated blood to the working muscles and delay the onset of lactic acid. A performer's CRE levels can determine how much energy they have in the latter stages of performances and can also effect how fresh the mind is in these latter moments.
Case study: consider Chelsea midfielder N'Golo Kante. He has aptly been described as the 'heart and lungs' of the Chelsea midfield due to his ability to maintain high energy levels throughout his whole performance. Not only does this help him fulfill his midfield roles and responsibilities, it also enables him to maintain a high skill level, concentrate and anticipate opposition moves and make correct decisions.

FLEXIBILITY

Definition: the range of motion across a joint. Having good flexibility can again positively impact performers across a range of different sports. Having good flexibility across the shoulders can supplement the power created in an overhead clear in badminton whilst having high levels of flexibility across the hips can determine how much power the kicker can get in their conversion in rugby.
Case study: consider Rory McIlory. The Northern Irishman has been commended in recent years for his work in the gym to improve his physical condition. In the video below, it is clear to see that one aspect that has come under particular scrutiny was his shoulder flexibility. As can be seen, McIlroy is able to take the club face back, and also follow through a greater range of motion due to the flexibility in his shoulders. This allows him to gain more power in his drives and therefore achieve a greater distance which can lead to him doing well on long par 5's.

Positive example: 'Having high levels of flexibility helped me when performing in goal at hockey. When shots were placed into the corners, I was able to get down low in to difficult positions due to the flexibility in my hips and knees. This helped me reach shots in the corners and make important saves for my team.'

Negative example: 'Having poor levels of flexibility in my shoulders negatively impacted my performance of the overhead clear in badminton. As I did not have a great range of motion across the shoulder joint, I could not take my arm back that far and could not generate much power in my overhead clear. This lead to my shot landing at the front of the net and helped my opponent hitting an easy smash to win the rally.'

MUSCULAR ENDURANCE

Definition: the ability of a muscle, or certain group of muscles, to perform the same action over and over again without fatiguing.
Case study: consider Serena Williams. The American is capable of sustaining long rallies as her deltoids, biceps and triceps can continuously contract when playing a range of shots without tiring. In the video below, consider the score in the match and think about how many shots Williams has previously made using the aforementioned muscles. In this 38 shot rally, she is constantly able to return shots with power and depth to put her opponent under pressure to win the point.

POWER
Definition: a combination of speed and strength or more specifically, using your muscles to explosively perform an action to gain speed and/or height.
Case study: consider NBA superstar, LeBron James. The American is able to use his leg muscles to explosively jump higher than the opposition. This additional height helps him 'tower over' the basket when performing slam dunks and also helps him jump higher than the opposition to reach rebounds above them. Watch the video to see how the power in his quadriceps, hamstrings and calves helps elevate his jumps.

REACTION TIME
Definition: the period between a stimulus identification and a response. Quick reactions are key across a host of sporting events from the start of the gun in the 100m to an ice hockey attacker reacting to a rebound off the goalkeeper. Such reactions can often lead to the difference between winning and losing.
Case study: consider Manchester United goalkeeper David De Gea. The Spaniard is well known for his quick reactions to close range shots and this ability has often lead to him being called the 'best goalkeeper in the world on 1vs1 situations.' Watch the video below and observe how quickly De Gea moves different body parts to block the ball; sometimes from close range and others via a deflection.

Negative example: 'Being slow to react negatively impacted my performance at the net in tennis. When my opponent hit a passing shot, it clipped the top of the net which changed the height of the shot. My reactions were slow and I could not adjust the height of my racquet in time. This lead to the ball going over my racquet and bouncing in at the back of the court.'

SPEED
Definition: the body's ability to perform an action in a short space of time. This can be categorised into three different sections:1) Whole body speed where the whole body performs an action quickly after accelerating.2) Limb speed where a body part performs an action quickly.
3) Speed endurance where the whole body performs a sprinting action at the same intensity over a period of time.
Case study 1: Consider Gareth Bale. Bale's whole body speed enables him to get past defenders as he knocks the ball past them and sprints on to the ball first to drive into the space left behind. He is then capable of using his speed further to get away from the defender and drive through on goal to score.

Case study 2: consider Amir Khan. The boxer has excellent hand speed which enables him to pierce his opponents guard as they cannot see the punches coming. This enables him to score points with the judges and puts him in a strong position to win on points should the fight go 12 rounds.

Case study 3: consider Andy Murray. Murray's high levels of speed endurance helps him continuously chase down drop shots and/or lobs from his opponents during rallies. Being able to consistently make these sprints at high speed enables him to reach the ball before it bounces twice in both the first and fifth sets.

STRENGTH

Definition: the amount of force a performer can exert.
Case study: consider Manchester United striker Zlatan Ibrahimovic. The Swede is able to use his upper body strength to hold off defenders to shield the ball. This enables him to create time for his midfielders to get up beside him before playing them in for goalscoring opportunities. His strength also enables him to hold off defenders who are trying to unbalance him when shooting. Holding these defenders off helps maintain possession, stay in control and create space to shoot. This is evident in the first goal below.

Now that we have covered a range of different Physical fitness factors, let's consider some sub-factors that falls under the Physical skills umbrella.

ACCURACY

Definition: the quality of being precise when executing skills and techniques.
Case study: consider Tottenham Hotspur striker Harry Kane. As a striker, a key responsibility of his tactical role is to finish off chances his teammates create for him. With Kane's accuracy, he is able to place shots in to different areas of the goal with both feet and also his head. Gaining such accuracy in his skill execution makes it harder for the goalkeeper to save and helps him fulfil his role and responsibilities.

CONSISTENCY

Definition: being able to produce a high level of skill execution over and over again. Consistency is usually linked to the stage of learning a performer is at; those who can perform skills and techniques automatically are more likely to be consistent in accurately executing their skills.
Case study: consider Canadian tennis player Milos Raonic. Raonic is thought to have one of the most dangerous serves in men's tennis and this largely owes to how consistently he can execute his serves with both power and accuracy. This often leads to him being hard to break and always gives him a chance of winning matches.

CREATIVITY
Definition: trying something novel, unique and/or unexpected when faced with a problem. Such creativity can make your play unpredictable and have a negative impact on your opponents abilities to anticipate your next move.Case study: consider Brazilian superstar, Neymar. Neymar is well known for being creative and using his imagination when dribbling at a defender. Such creativity is often unexpected and can leave defenders off balance and unable to anticipate what he will do next. This can lead to defenders being slow to react as Neymar goes past them and eventually getting frustrated that they cannot get the ball off him and making silly tackles.

EFFORT

Definition: how determined you are in your attempt to be successful.
Case study: consider 2016 Olympic Gold Medallist, Simone Biles. When competing in gymnastics, Biles puts 100% effort into all aspects of her floor routine which helps it flow smoothly and score points with the judges. Watch how the effort she puts into her run up helps her gain height when completing her floor moves effectively.

RHYTHM

Definition: the expression of timing during a performance.
Case study: let's look at the 400m hurdling Olympic gold medallist, Dalilah Muhammad. The American needs to continuously co-ordinate and time her movements in a sequential rhythm to help her maintain a consistent stride length and count whilst taking off on the same foot as she navigates her way over each hurdle. This helps her get into a rhythm that allows her performance to move fluidly and quickly as she races towards the finish line.

TOUCH

Definition: the delicacy and comfortability of your control when receiving passes.Case study: consider FC Barcelona legend, Andres Iniesta. The Spaniard is often described as 'acting like a magnet' in regards to the ball as his touch often kills the ball dead and keeps it glued to his foot in both tight and open areas. This makes it incredibly hard for opponents to tackle him and increases the trust his teammates have in him as they know they can play a variety of different passes to Iniesta and rely on him to control them with a soft touch.

Positive example: 'Having good a good touch helped me as an attacker in hockey when my teammate hit a powerful pass up towards me when I was being tightly marked. My control was excellent as I gathered the ball in and used numerous small touches to keep the ball close to my stick despite the pressure of my opponent. This lead to me maintaining possession and alleviating the pressure on my defence.'
Negative example: 'Having a poor touch negatively impacted my performance when at the net in tennis. When I tried to play a sliced volley, my touch was too heavy and I did not slice under the ball well enough to kill it. This lead to it bouncing mid-court and my opponent having time to reach it and play a winning shot.'
Having considered some of the impacts different sub-factors from the Physical Skills umbrella has on performance, let's shift our attention to Physical Tactics. Physical Tactics links more to a team effort and takes into consideration variables such as team organisation and empathy in the quest to be successful.

DELAY

Definition: the ability to slow down elements of a performance in order to gain support from teammates in both defensive and offensive situations.
Case study: consider former England captain, John Terry. When faced with a 1vs1, Terry would often 'jockey' his opponent from a distance rather than dive into a tackle. This was always useful as it slowed down the attacker who would wait for Terry to commit. Slowing the attack down then often lead to Terry receiving cover from his defensive teammates who can then crowd out the attack and stop it from progressing.

DEPTH
Definition: having a player further back from others in both defensive and offensive situations. This depth can lead to having extra cover in defence or an additional passing option to recycle the play and change the angle of an attack.
Case study: Sergio Busquets of Barcelona is often referred to as a 'Deep Lying Playmaker'. This is because he always provides depths to attacks and an additional 'backwards passing option' to more attacking players such as Lionel Messi and Andres Iniesta. When Barcelona attack, Busquets sits deeper than his teammates. When an attack is 'snuffed out' down one side, the play often goes back to Busquets who then 'recycles' the play by spreading it to the opposite side. This constantly changes the angle of attack, disorganises defences and exploits space from deeper areas.

PENETRATION
Definition: the ability to pierce through opposition defensive lines with one pass or run. The ability to penetrate often requires bravery from the player in possession to take risks in their play and be willing to try a more difficult pass through crowded areas.Case study: consider Manchester United deep lying playmaker, Michael Carrick. Carrick's vision and long-range passing has turned him into a key figure for United over the years and his absence through injury has often lead to his attacking significance growing. When Carrick receives the ball from deep, he often looks forward to start an attack through packed and well-organised defences. His passing often pierces defensive lines and eliminates 3/4 opposition players from the game as his pass goes through them and removes them from a defensive structure. This then leads to his teammates running at 1 line of defence rather than 2 and making goalscoring chances easier.

STRENGTHS AND WEAKNESSES
Definition: the ability to recognise, utilise and exploit strengths and weaknesses in regards to your own and opponents' performances. These strengths and weaknesses can be considered from 2 different discourses:
1) Personal
2) Team

Case study 1: personal strengths and weaknesses are often considered in individual sports and/or in 1vs1 situations in team sports. Let's consider Roger Federer's ability to switch to a serve and volley tactic. Federer knows that his strengths include his touch at the net, his ability to anticipate opponents shots and his own height to reach lobs which therefore leads to him occasionally deploying the serve and volley tactic. This is often successful as he is then able to sprint into the net, pressurise his opponent, read their shots and 'kill them' with accurate volleys using an array of different spins. Watch the video below to see this further.

Case study 2: let's consider 2015/16 Premier League winners, Leicester City. At the start of the season, Leicester were one of the favourites for relegation yet somehow managed to win the league. A large part of this was down to the idenitifcation of their own strengths and ruthlessly exploiting them regardless of the criticism of their style of play. With them being slow in defence and fast in attack, Leicester decided to sit deep and allow teams to come on to them. With their height in defence, they were happy for teams to put crosses into the box as they knew they could win headers. With teams coming on to them, Leicester then used their speed in attack to exploit the gaps left by the opposition to score numerous counter attacking goals. Watch the video below and look at how Leicester played to two different types of strengths; in goals 1 and 3, they scored by taking advantage of their height by sending big men up for corners and free kicks then used the aforementioned pace to score their second goal on the counter attack.

SUPPORT
Definition: this is similar to depth as it is about providing further passing options in attack and cover in defence.Case study: let's consider the defensive structure of Atletico Madrid. The Spanish underdogs constantly overachieve in both La Liga and the Champions League due to their defensive structure and organisation. A large part of that owes to the support they provide in such situations. When playing a 4-4-1-1 formation, Atletico sit very narrow and compact the central areas of the pitch. When the ball is played wide by the opposition, Atletico support each other by all shifting to that side together to crowd out the player on the ball. This often leads to Atletico creating 2 or sometimes 3vs1 situations in their defensive favour and forcing mistakes from the opposition. Watch and stick with the video below to see some excellent tactical analysis of these defensive support mechanisms.

WIDTH
Definition: having a horizontal spread of players across the pitch or court to create space and overloads. Width can be provided through attacking players staying wide or defensive players coming from deep whilst sticking to the touchlines.
Case study: consider Chelsea coach's, Antonio Conte's, evolution to the 3-4-3 formation and his use of wing backs, Victor Moses and Marcos Alonso, in attack. Both of these players 'hug the touchline' to continuously stretch play horizontally and create space for others inside the pitch. This leads to more ruthless players such as Eden Hazard to drive into space and attack opponents' back lines. Moses and Alonso also provide overloads out wide which leads to them receiving the ball in space and putting in crosses for their teammates to attack. Again, watch the video below and identify the tactical element of width in Chelsea's attacks.

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Factors Impacting on Performance Answer tip: when writing your answers for factors impacting on performance, you want to gain some real depth so consider the impact it initially had on you before considering the impact it then had on the game.

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6. Which Body System (DRRMUNCHIS) is impacted the most in each component? Explain

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6. Which Body System (DRRMUNCHIS) is impacted the most in each component? Explain

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El ejercicio estimula el sistema nervioso simpático e inducirá una respuesta integrada del cuerpo; Esta respuesta funciona para mantener un nivel apropiado de homeostasis para la mayor demanda de esfuerzos físicos, metabólicos, respiratorios y cardiovasculares.

https://www.ncbi.nlm.nih.gov/books/NBK482280/

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Introduction

Compared to our resting state, exercise poses a substantial increase in demand for the body. At rest, our nervous system maintains a parasympathetic tone, which affects the respiratory rate, cardiac output, and various metabolic processes. Exercise stimulates the sympathetic nervous system and will induce an integrated response from the body; This response works to maintain an appropriate level of homeostasis for the increased demand in physical, metabolic, respiratory, and cardiovascular efforts.

Issues of Concern

Cardiovascular disease remains a prevalent issue in our patient population despite advances in prevention guidelines and treatments. The top risk factors include hypercholesterolemia, hypertension, diabetes, obesity, and tobacco use; these mentioned risk factors encompass nearly 50% of the mortality fraction. Lack of exercise tends to exacerbate the deleterious effects of these risk factors while implementing exercise in daily routine has been shown to reduce mortality rates. Specifically, the lack of exercise is directly linked to obesity, while also playing a role in the development of diabetes and hypertension.[1][2][3]

Research shows that exercise, in conjunction with other lifestyle modifications, can reduce the risk of hypertension regardless of inherent genetic predispositions; also, exercise has shown to increase insulin sensitivity in the management approach to diabetes.[4][5][6]

Healthy body weight can be attained through lifestyle modifications to further reduce mortality due to cardiovascular disease.

With exercise being a non-invasive and non-pharmaceutical intervention, it has a pivotal role regarding accessibly and improving quality of life.

Cellular

Working from gross anatomy to cellular anatomy, we start at the skeletal muscle level. Within each skeletal muscle, there are hundreds of muscle fibers that are compartmentalized in an organized fashion linearly. They work in tandem to shorten muscle upon contraction.

The outermost layer of the muscle is the epimysium. Within this layer, muscle fibers are bundled into muscle fascicles. Deeper than this is the perimysial layer, which encompasses the endomysial layer, which ultimately holds the individual muscle fibers (aka myocytes).

At the muscle fiber level, there is the sarcolemma (plasma membrane of the muscle fiber). The sarcoplasm is analogous to the cytoplasm, and the sarcoplasmic reticulum is akin to a smooth endoplasmic reticulum. Finally, we have myofibrils, which are composed of contractile actin and myosin filaments.

Within all of this, the functional unit of a myofibril is the sarcomere. It is comprised of an organization of contractile myofilaments. These myofilaments are the actin filament (thin filament) and the myosin filament (thick filament). One sarcomere is defined as the filaments between two Z-disks. The center of the sarcomere is the M-line, which anchors the thick myosin filaments. The I-band is the area adjacent to the Z-lines where myosin filaments do not overlap actin filaments. Sarcomeres are arranged end-to-end along the entire length of the muscle fiber, and the synchronized contraction of each unit produces a visible muscle contraction.

Organ Systems Involved

Physical activity in the form of exercise induces a coordinated response of multiple organ systems.[7][8][9][10]

Musculoskeletal System

The musculoskeletal system is at the forefront.

Three types of muscle fibers have different characteristics.

Higher myosin ATPase activity is directly proportional to faster muscle contraction speed while higher oxidative capacity relates to fatigability.

Type-I fibers are known as slow-twitch fibers. These fibers have abundant mitochondria and myoglobin with great vascular supply.

They have low myosin ATPase activity, High oxidative, Low glycolytic capacity.

These fibers are predominant in postural muscles as they provide low force but don't fatigue as easily as the others.

Type-IIa fibers are known as fast-twitch oxidative fibers.

They have high myosin ATPase activity, high oxidative, high glycolytic capacity.

Relatively resistant to fatigue

These fibers are recruited for power activities that require sustained effort, such as weight lifting for multiple repetitions.

Type-IIa fibers are the middle-ground type of fiber, between the slow but fatigue-resistant type-I fibers and the fast but fatigue-prone type-IIb fibers.

Type IIb fibers are known as fast-twitch glycolytic fibers.

They have high myosin ATPase activity, low oxidative, high glycolytic activity.

These fibers are recruited for high intensity, short-duration exercises such as full effort sprints.

With the introduction of progressively overloading exercise training, we can expect skeletal muscle fibers to hypertrophy, meaning they increase in diameter and volume.

Muscle contraction acts upon the skeleton and initiates movement. When a progressive force is applied to the muscles over time, they will adapt to the increasing load.

Satellite cells play a role in this repair and growth process. The process of exercise, whether through long-distance running or powerlifting, places a burden of stress on muscle fibers and bones, which causes micro-tears and trauma. In response to this, satellite cells are activated and mobilize to regenerate damaged muscle tissue. This process is made possible by the donation of a daughter nuclei from the satellite cells after multiplication and fusion. Bones will increase its mineral density over time to manage this increasing load.

Circulatory System

The circulatory system plays a critical role in maintaining homeostasis during exercise.

To accommodate the increased metabolic activity in skeletal muscle, the circulatory system must properly control the transport of oxygen and carbon dioxide, as well as help to buffer the pH level of active tissues. This action is accomplished by increasing cardiac output (increased heart rate and stroke volume) and modulating microvascular circulation. Also, the action of local vaso-mediators such as nitric oxide from endothelial cells helps to ensure adequate blood flow.

Blood flow is preferentially shunted away from the gastrointestinal (GI) and renal systems and toward active muscles through selective constriction and dilation of capillary beds. This increased skeletal muscle blood flow provides oxygen while facilitating the removal of carbon dioxide. The increased metabolic activity increases carbon dioxide concentrations and shifts the pH to the left, which further facilities erythrocytes (RBC) to extract carbon dioxide (CO2) and release oxygen (O2). On a mechanical level, RBCs that have been in circulation for a long time tend to be less compliant than younger RBCs, meaning that during exercise, older RBCs can be hemolyzed intravascularly when passing through capillaries in contracted muscles. This activity leads to an average decrease in RBC age since the younger RBCs have more favorable rheological properties. Younger RBCs also have increased oxygen release compared to older RBCs. Exercise increases erythropoietin (EPO) levels, which cause an increase in RBC production. Both of these factors improve the oxygen supply during exercise. Over time, vascularization in muscles also improves, further improving gas exchange and metabolic capacity.

Respiratory System

The respiratory system works in junction with the cardiovascular system. The pulmonary circuit receives almost all of the cardiac output. In response to the increased cardiac output, perfusion increases in the apex of each lung, increasing the available surface area for gas exchange (decreased alveolar dead space).

With more alveolar surface area available for gas exchange, and increased alveolar ventilation due to increased frequency and volume of respiration, blood gas and pH balance can be maintained.

Going into more detail, CO2 is one of the metabolic products of muscular activity.

CO2 is carried away from peripheral active tissues in various forms. The majority is transported in the form of bicarbonate, but a portion also travels as dissolved CO2 in plasma and as carbaminohemoglobin on RBCs.

CO2 readily dissolves into the cytosol of erythrocytes, where it is acted upon by carbonic anhydrase to form carbonic acid. Carbonic acid then spontaneously will dissociate into a hydrogen ion and bicarbonate.

After being transported to the lungs, a high oxygen environment (Haldane effect), this reaction is catalyzed in the opposite direction to reverse itself and produce CO2, which is exhaled and removed from the body.

In exercise of higher intensity, the volume of carbon dioxide (VCO2) eliminated per unit of time is sustained by the effect of the decreased alveolar dead space and increased tidal volume, as mentioned before.

Endocrine System

Plasma levels of cortisol, epinephrine, norepinephrine, and dopamine increase with maximal exercise and return to baseline after rest. The increase in levels is consistent with the increase in the sympathetic nervous system activation of the body.

Growth hormone is released by the pituitary gland to enhance bone and tissue growth.

Insulin sensitivity increases after long-term exercise.

Testosterone levels also increase, leading to enhanced growth, libido, and mood.

Function

Exercise has demonstrated many health benefits.[11][12] Through functional exercise, we can see benefits in but not limited to:

Cognition: Studies have shown exercising subjects to have higher concentration scores than non-exercising subjects.

Improved glycemic control and insulin sensitivity

Increased bone mineral density

Through a properly executed exercise program, the body adapts and becomes more efficient at performing various exercises.

Some of these adaptations are:

Musculoskeletal system

Increased muscle capillary perfusion

Increased strength due to muscle hypertrophy

Increased endurance due to increased muscular mitochondrial content

Cardiovascular

Increased blood vessel diameter

Increased capillary density

Decreased average blood pressure at rest or submaximal activity due to the increased efficiency

Mechanism

For muscles to contract, the body must hydrolyze adenosine triphosphate (ATP) to yield energy. The ways muscles maintain ATP levels is contingent upon the conditions of the body.

Muscles can utilize glucose or glycogen in both aerobic or anaerobic manners. The glycolytic energy system tends to lead to lactate accumulation and subsequent pH decrease in muscle tissue, especially in the anaerobic setting.

Aerobic metabolism is typically utilized in exercises such as walking, while anaerobic metabolism participates in a high-intensity activity such as weightlifting.

The major source of ATP for cells is through the oxidative phosphorylation pathway; this is part of the aerobic pathway that occurs on the inner mitochondrial membrane and produces much more ATP than other metabolic pathways.

Complex I: Receives electrons from NADH.

Complex II: Receives electrons from succinate; the electrons from NADH and succinate are transferred by coenzyme Q10 to complex III

Complex III: The electrons from here are transferred by cytochrome C to complex IV

Complex IV: Electrons at this subunit are accepted by oxygen, which yields water.

Complex V: ATP is created when the protons move back down the electron gradient.

During high-intensity exercises such as HIIT (high-intensity interval training), or intense weight training, muscles cycle through ATP rather quickly, resulting in a pool of ADP as a result. Phosphocreatine can donate a phosphate group to ADP to regenerate additional ATP, which affords muscle energy. Creatine kinase catalyzes this reaction.

During rest and low-intensity exercise, muscles can utilize fatty acids as substrates for energy production. Medium-chain fatty acids undergo beta-oxidation in the mitochondrial matrix. Long-chain fatty acids need to be transported from the cytosol into the mitochondria with the help of carnitine.

When a motor unit receives an excitation signal, the axon terminal releases acetylcholine, a neurotransmitter, onto receptors of the sarcolemma. This signal opens voltage-gated channels and creates an action potential which will pass along the T-tubules to conduct a coordinated signal deep into the muscle. When that depolarization reaches the sarcoplasmic reticulum, it will cause a release of its stored calcium ions.

When these calcium ions are released, they bind to troponin C in the sarcoplasm, which initiates unblocking of the actin-binding site on myosin due to tropomyosin. Essentially, calcium binds to troponin, which causes tropomyosin to unbind from the actin-myosin binding site exposing the site, which now allows the binding of actin and myosin together, which will create a contractile force and shortening of the sarcomere unit. ATP is hydrolyzed to ADP and phosphate when the myosin head causes this contraction. To relax from the contracted state, ATP must bind to myosin, which causes a release of the actin site and the return to the high energy state of myosin. This shortening and lengthening model is explainable by the sliding filament theory in which actin and myosin filaments slide past each other to shorten the length of the sarcomere. There are a few different types of muscle contractions.

Isometric contraction: The muscle is actively contracting, but there is no change in length due to equal and opposite forces in opposite directions.

Holding a plank position, or carrying in groceries with the arm halfway flexed and held in position.

Concentric contraction: The muscle is actively contracting and decreasing its length due to greater muscle force relative to its opposing force, which approximates its attachment and origin.

Eccentric contraction = the muscle is actively contracting yet still increasing its length; the muscle contracts with less force than its opposing force.

The "negative" portion of the exercise mentioned above

The lowering portion of the bicep curl (from arm flexion->arm extension), the lowering portion of the bench press (from arm extension and pectoral flexion to arm flexion and pectoral extension), and the lowering portion of a squat from standing to a squat position

Related Testing

Exercise capacity can be a useful measure of cardiovascular and pulmonary function. Impaired exercise tolerance can reflect dysfunction in any one of the involved organ systems. Symptom onset during a controlled exercise test can suggest conditions such as angina, peripheral vascular disease, or even exercise-induced asthma. Often, a thorough history taken from the patient can also recommend these conditions, but a supervised exercise test can be much more objective.

In the inquiry, to quantify exercise tolerance, a healthcare provider may ask the number of flights of stairs a patient can tolerate, or the number of blocks they can walk without stopping. It's important to note the time frame upon which exercise tolerance changes may be happening. Acute vs. chronic capacity changes can suggest different etiologies of disease.

VO2 is the consumption of oxygen and is explainable by the Fick equation.

This equation states that VO2 = [Cardiac Output] x [Difference in arterial and venous oxygen levels].

VO2max is a measure of aerobic exercise capacity, defined as the highest rate of oxygen uptake an individual can maintain during intense activity.

VO2max (in L of oxygen per minute) can be measured by having a subject perform an exercise on a treadmill or bicycle in increasing intensity. During the exercise, oxygen uptake is calculated by measuring the volumes and concentrations of inspired and expired gas.

As patients exercise and train, their VO2max may improve, but this is typically a function of oxygen delivery, not skeletal muscle oxygen extraction. Through training, oxygen delivery improves as a result of the increased cardiac output and capillary density.

Asymptomatic patients who are motivated can reproduce their VO2max during testing. Symptomatic patients who have congestive heart failure (CHF) or chronic obstructive pulmonary disease (COPD) may not be able to exert themselves to reach VO2Max fully. In cases such as these, we can utilize the 6-minute walk test as a standardized measure.

Exertional symptoms such as effort limited by dyspnea, angina, palpitations, or claudication imply a presence of disease that must require investigation.

Pathophysiology

In patients who provide reasonable effort during the test and reach a normal VO2peak (good effort without reaching VO2max) who state dyspnea or fatigue was their limiting factor during exercise, we can assume that they have a normal exercise tolerance.

In this case, we can assume that a cardiopulmonary issue such as CHF, interstitial lung disease (ILD), or COPD was not present. When testing these patients, we would be more likely to see an abnormal VO2peak with significant dyspnea.

In pulmonary diseases such as COPD and ILD, exercise intolerance may be due to an impairment in gas exchange being the limiting factor.

Exercise-induced bronchoconstriction (exercise-induced asthma) is another pulmonary pathology to consider. It presents as difficulty breathing and wheezing during or after exercise. Objectively, it can be indicated by FEV1 decrease greater than 10% when compared to baseline.

In cardiac diseases, such as valvular abnormality, CHF, or CAD, exercise can be particularly dangerous. The increased demand on the heart can lead to myocardial strain. This issue becomes intensified in high temperature or high humidity exercise conditions. In response to the impaired evaporative cooling, vasodilation will occur to reduce body temperature, which leads to a compensatory increase in heart rate, which causes additional strain to the myocardial tissue.

Exercise intolerance can also arise due to metabolically/structurally dysfunctional muscle tissue. Myopathies are suggested when any significant cardiopulmonary issues are absent. Myopathies can present as muscle cramping or pain and are diagnosable with biopsy or genetic testing in some cases.

Exercise intolerance upon testing may be a result of poor effort or excessive perception of limiting symptoms. In both cases, objective measures such as lactate levels help differentiate true exercise limitations from alternate explanations of intolerance.

Over time, with extended periods of inactivity, skeletal muscles will atrophy, and the body will also become deconditioned. The recommendation is to have an approved physical therapy consultation and program for patients who are hospitalized for extended periods.

Lastly, it is essential to note that organ systems take time to adapt. If exercise intensity acutely increases past the body's ability to repair itself, negative consequences may result, such as muscle strains, tears, and stress fractures. Excessive training can also cause an adverse response in the immune system, while research shows that moderate-intensity exercise increases the immune response slightly.

Clinical Significance

Understanding basic exercise physiology is crucial as impaired exercise tolerance in patients can allude to signs of underlying disease when combined with modalities such as ECGs. Exercise testing can also help determine the goals of care and monitor prognosis and treatment progress.[13][14]

Through a standardized exercise test, one can determine the broad etiology of the exercise limitation and then pursue testing to narrow the differential to a specific cause.

Overall, understanding and applying exercise physiology can help to reduce time to diagnosis, improve outcomes, and ultimately improve patients' quality of life.

References

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Compared to our resting state, exercise poses a substantial increase in demand for the body. At rest, our nervous system maintains a parasympathetic tone, which affects the respiratory rate, cardiac output, and various metabolic processes.

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Descripción general. La enfermedad mental, también llamada trastorno de salud mental, se refiere a una amplia gama de condiciones de salud mental, trastornos que afectan el estado de ánimo, el pensamiento y el comportamiento. Los ejemplos de enfermedades mentales incluyen depresión, trastornos de ansiedad, esquizofrenia, trastornos alimentarios y comportamientos adictivos.

https://www.mayoclinic.org/diseases-conditions/mental-illness/symptoms-causes/syc-20374968

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A wide range of mental health conditions affect mood, thinking and behavior and can make you miserable and cause problems in daily life.

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2. How does SEESAWS impact each component: (please use the internet to help you find your information)

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2. How does SEESAWS impact each component: (please use the internet to help you find your information)

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Dormir:https:

El sueño insuficiente o de mala calidad afecta su estado psicológico y puede contribuir al desarrollo de una condición de salud mental, como ansiedad o depresión. Y si tiene una afección de salud mental, puede ser más difícil obtener un sueño de buena calidad, lo que puede contribuir a desarrollar una afección del sueño, como el insomnio.

//www.healthnavigator.org.nz/healthy-living/s/sleep-and-mental-health/

Dormir:El trastorno por atracón es un trastorno alimentario grave en el que con frecuencia consume cantidades inusualmente grandes de alimentos y se siente incapaz de dejar de comer. Casi todo el mundo come en exceso de vez en cuando, como segundos o tercios de una comida festiva.

https://www.mayoclinic.org/diseases-conditions/binge-eating-disorder/symptoms-causes/syc-20353627

Ejercisio:El ejercicio mejora la salud mental al reducir la ansiedad, la depresión y el estado de ánimo negativo y al mejorar la autoestima y la función cognitiva. También se ha descubierto que el ejercicio alivia síntomas como la baja autoestima y el retraimiento social.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1470658/

Libre de estres: Vivir sin estrés es aprender a lidiar con este hecho. Insistir en tu frustración con una situación, persona, lugar o cosa que no se puede cambiar no hace otra cosa que arrastrarte hacia abajo. Eres la única persona que finalmente elegirá decidir cómo responder a lo que es.

https://www.stress.org/how-to-live-a-stress-free-life-in-a-way-most-people-dont

Evitar las drogas:Si usted o un ser querido consume drogas o alcohol de forma crónica, puede provocar cambios en el cerebro, lo que puede provocar problemas de salud mental, como paranoia, depresión, ansiedad, agresión, alucinaciones y otros problemas.

https://oregontrailrecovery.com/blog/mental-health-substance-abuse/

Control de peso:El estrés crónico, la ansiedad y la depresión, así como las condiciones de salud mental como el trastorno bipolar, pueden hacer que alguien use la comida como una forma de sobrellevar la situación. También pueden tomar malas decisiones dietéticas, lo que a su vez puede provocar un aumento de peso.

https://www.ncoa.org/article/how-excess-weight-impacts-our-mental-and-emotional-health

guardar el sexo para el matrimonio:El sexo aumenta la serotonina, lo que ayuda a mejorar el estado de ánimo y a combatir la depresión. Además, una de las hormonas liberadas durante el orgasmo es la serotonina, lo que te hace sentir aliviado del estrés y la ansiedad. La falta de sexo puede ser dañina, haciendo que tu autoestima y confianza caigan en picado.

https://www.sdrelationshipplace.com/4-ways-a-healthy-sex-life-supports-good-mental-health/

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Your mental and emotional health is closely connected to how much sleep you get and the quality of that sleep.

Key points about sleep and mental health

1. Sleep problems may be both a cause and result of mental health conditions.

2. Not enough or poor quality sleep affects your psychological state and can contribute to developing a mental health condition, such as anxiety or depression.

3. And if you have a mental health condition, it can be harder to get good quality sleep, which can contribute to developing a sleep condition, such as insomnia.

4. For these reasons, it's important to learn how to improve your sleep.

5. There are steps you can take on your own and there is also specialised help available.

6. Improving the quality of your sleep can help prevent mental health conditions from developing and have a positive impact on an existing mental health condition.

Image credit: Mind, UK
What is the link between sleep and mental health?

Brain imaging studies that show what is happening when you sleep suggest that a good night's sleep helps build mental and emotional resilience. However, if you regularly experience poor sleep, this can create conditions for negative thinking and emotional vulnerability.

This is because getting enough sleep, especially rapid eye movement (REM) sleep, helps your brain process emotional information. It seems that a lack of sleep is especially harmful to processing positive emotional content. A lack of sleep also makes it harder to use the parts of your brain that help you manage emotions. This can influence your mood and emotional reactivity, which, in turn, are linked to mental health conditions and how severe they are.

What are some of the ways sleep can be disturbed?

There are several ways in which sleep can affect your mental wellbeing.

These include:

finding it hard to fall asleep or stay asleep or waking up earlier than you'd like to (also known as insomnia)

having problems that disturb your sleep, such as panic attacks, flashbacks, nightmares or psychosis

finding it hard to wake up or get out of bed

often feeling tired or sleepy - this could be because you're not sleeping enough, not getting good quality sleep or because of physical health conditions

sleeping a lot - which could include sleeping at times when you want, or need, to be awake.

What causes problems with sleep?

The things that affect sleep differ for everyone.

Common factors that disturb sleep include:

stresses or worries, such as issues with money, housing or work

problems with where you sleep, eg, if you sleep somewhere uncomfortable or where you're often disturbed

sleep disorders such as insomnia, obstructive sleep apnoea, nightmare disorder, circadian rhythm disorders or restless legs syndrome

being a parent or carer and having your sleep interrupted

taking psychiatric medicine, including starting or coming off medicine, which can cause side effects including insomnia, disturbed sleep, nightmares and oversleeping

using recreational drugs and alcohol

working at night or being a shift worker

current or past trauma

hormonal changes that come with menstruation, pregnancy and menopause

some mental and physical health conditions, including neurodegenerative conditions such as Alzheimer's disease and Parkinson's disease.

How does poor sleep affect your mental health?

If you're having problems sleeping, you might:

be more likely to feel anxious, depressed or suicidal

be more likely to have psychotic episodes - poor sleep can trigger mania, psychosis or paranoia, or make existing symptoms worse

feel lonely or isolated, eg, if you don't have the energy to see people or they don't seem to understand

struggle to concentrate or make plans and decisions

feel irritable or not have energy to do things

have problems with day to day life, eg, at work or with family/whānau and friends

develop other health conditions, including mental health conditions.

Image credit: Canva
What mental health conditions are linked to poor sleep?

Poor sleep has been linked to depression, anxiety, bipolar disorder, post traumatic stress disorder (PTSD), attention deficit hyperactivity disorder (ADHD) and psychosis.

Depression

Insomnia and other sleep problems increase your risk of developing depression. And it works the other way around too: depression can also cause insomnia.

Up to 90% of people with depression have some kind of sleep problem. In most cases they have insomnia, but about 1 in 5 experience obstructive sleep apnoea. Depression and seasonal affective disorder (SAD) can make you sleep more, stay in bed for longer or sleep more often.

Insomnia and other sleep problems can limit how well treatment for depression works. They also increase the severity of depressive symptoms and make you more at risk of thinking about suicide.

This means it's really important if you have depression and insomnia to view them as two separate problems and get help to improve your sleep.

Anxiety

Sleep problems affect up to 75% of people who experience generalised anxiety disorder. To a lesser extent, they also affect people with other anxiety disorders, including panic disorder, obsessive compulsive disorder and phobias.

Anxiety can cause racing or repetitive thoughts, and worries that keep you awake. You may also have panic attacks while you're trying to sleep.

Insomnia may also be a risk factor for developing an anxiety disorder, but not as much as it is for major depression. However, insomnia can make the symptoms of anxiety disorders worse or make it harder to recover.

For these reasons, if you have any kind of anxiety disorder and you are having problems with your sleep get help to improve it.

PTSD and trauma

Sleep disturbances affect up to 90% of people experiencing PTSD. If you've gone through trauma, this can cause flashbacks, nightmares or night terrors that disturb your sleep. You might feel unsafe or uncomfortable in bed or in the dark.

Bipolar disorder

Between 70-99% of people with bipolar disorder experience insomnia or sleep difficulties during a manic episode. Mania often causes feelings of energy and elation, so you might not feel tired or want to sleep. Racing thoughts can also keep you awake and cause insomnia.

In bipolar depression, however, many people sleep excessively (hypersomnia), while others may experience insomnia or restless sleep. A majority (70%) of people with bipolar disorder also report sleep disturbance between mood episodes.

Talk to your healthcare provider about your sleep and get help to learn how to manage it well.

ADHD

Sleep disturbances are common across all ages of people who experience ADHD. Both adolescents and adults with ADHD have more sleep disturbance than people without ADHD. Studies have found up to 65% of adults with ADHD experience insomnia.

Various sleep problems affect up to half of children with ADHD. Typical problems include difficulty falling asleep, sleeping for a shorter time and restless sleep.

The symptoms of ADHD and sleeping difficulties overlap so it can be difficult to tease them apart. About 1 in 4 children with ADHD have sleep-disordered breathing and about 1 in 3 have restless legs syndrome. Children with these sleep disorders may become hyperactive, inattentive and emotionally unstable, even when they do not meet the diagnostic criteria for ADHD.

Psychosis

Paranoia and psychosis may make it difficult to sleep. You may hear voices, or see things you find frightening or disturbing.

Talk to your healthcare provider if this is happening for you.

How are sleep problems treated?

If your sleep is disturbed, sleep hygiene techniques such as those listed below will help improve your sleep. However, if these don't work for you, you may have developed a sleep disorder, such as insomnia. If you have a mental health condition, you need to treat the insomnia as a separate condition.

Talk to a counsellor or therapist, preferably one who specialises in sleep disorders. They can help you address any underlying issues contributing to your mental health condition, such as trauma. They will also use cognitive behaviour therapy for insomnia (CBTi) to help you improve your sleep.

How can I improve my sleep to help my mental health?

There are several things you can do to help your body naturally go to sleep and for your sleep to be of good quality so you wake feeling refreshed. Good sleep starts long before you go to bed. What you do during the day, as well as how you spend your evenings, can have a significant effect on whether you get a good night's sleep. Read these sleep tips to help you improve your sleep to help your mental health.

Learn more

Mental health and sleep Sleep Foundation
How to cope with sleep problems Mind, UK

References

1. Yoo S-S, Gujar N, Hu P, et al. The human emotional brain without sleep - a prefrontal amygdala disconnect Current Biology. 2007 23 Oct; 17(20):R877-R878.

2. Manber R, Chambers AS. Insomnia and depression: A multifaceted interplay Current Psychiatry Reports. 2009; 11:437-442.

3. McCall WV, Reboussin BA, Cohen W. Subjective measurement of insomnia and quality of life in depressed inpatients J Sleep Res 2000, 9:43-48.

4. Dombrovski AY, Cyranowski JM, Mulsant BH, et al. Which symptoms predict recurrence of depression in women treated with maintenance interpersonal psychotherapy? Depress Anxiety 2008, 25:1060-1066.

5. Papadimitriou GN, Linkowski P. Sleep disturbance in anxiety disorders Int Rev Psychiatry. 2005;17:229-36.

6. Richards A, Kanady JC, Neylan TC. Sleep disturbance in PTSD and other anxiety-related disorders: an updated review of clinical features, physiological characteristics, and psychological and neurobiological mechanisms Neuropsychopharmacol. 2020; 45:55-73.

7. Morton E, Murray G. An update on sleep in bipolar disorders: presentation, comorbidities, temporal relationships and treatment Current Opinion in Psychology. 2020 Aug; 34:1-6.

8. Becker SP. ADHD and sleep: recent advances and future directions Current Opinion in Psychology. 2020 Aug; 34:50-56.

Reviewed by

Dan Ford is the Director and Principal Sleep Psychologist at The Better Sleep Clinic. He is a New Zealand-registered psychologist and specialises in treating insomnia, behavioural sleep disorders and co-occurring mental health issues.

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how does sleep affect mental wellbeing? sleep and mental health nz

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Site designed and developed by bka interactive ltd, Auckland, New Zealand (www.bka.co.nz)

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How does sleep affect mental wellbeing? | Health Navigator NZ

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Your mental and emotional health is closely connected to how much sleep you get and the quality of that sleep. Sleep problems may be both a cause and result of mental health conditions. Not enough or poor quality sleep affects your psychological state and can contribute to developing a mental health condition, such as anxiety or depression.

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3. How can someone be PROACTIVE in each component (at least 3 examples for each)

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3. How can someone be PROACTIVE in each component (at least 3 examples for each)

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1.-Sea consciente de las palabras que utiliza.
2.-Aprender a resolver un problema .
3.-Aprende a responsabilizarte de tus acciones

https://clockify.me/blog/managing-time/be-proactive/

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Do you know that one person who seems to have their life completely together? They are successful at work, they have a great personal life, they somehow manage to work out regularly, and they always seem to be prepared for everything.

You may think that they have sold their soul on the black market.

While that might be true, it's most likely that they mastered the art of being proactive.

In this article, we'll go over what it means to be proactive at work and in life, what is a proactive mindset, and how to become less reactive - with a lot of examples included.

What being proactive means?

According to the Merriam-Webster dictionary, being proactive means "acting in anticipation of future problems, needs, or changes".
Being proactive means thinking about the future and focusing on the things you can control instead of all those you cannot. It also means taking responsibility.

The concept of proactivity was popularized by Stephen Covey in his book 7 Habits of Highly Effective People. Being proactive is the very first habit.

As opposed to being proactive, being reactive means just waiting for things to happen to you; circumstances dictate your actions instead of your actions dictating the circumstances.

There is a stimulus and there is a response. In between, there is your freedom to choose what your reaction will be. Will it be proactive or reactive?

If you're not sure, here are some additional questions to ask yourself that can help you figure it out:

1. Do you have any kind of long-term plan?

2. Do you take an active or passive role at work and in life?

3. Do you make a decision only when you absolutely have to?

4. Do you think about the future and anticipate possible outcomes or do you have a more live-in-the-moment approach?

5. Do you feel like life is just happening to you and you're not playing an active role in it?

What is a proactive mindset and how to achieve it?

A proactive mindset starts with realizing that you're not a product of your circumstances, but your decisions.

One of the most important characteristics of a proactive mindset is focusing on things that are in your control - you can't control the weather, but you choose if you'll bring an umbrella and put on waterproof footwear - and, ultimately, will you come home dry or with wet socks. Sometimes things that happen to us aren't our fault, but they are always our responsibility, and proactive people realize that.

The proactive mindset is often intertwined with the growth mindset. If you have a growth mindset, you don't give up when you face a challenge, you persist; you don't see failures as a bad thing, but the opportunity to grow; you are inspired by the success of others instead of envious; your goal is to continuously grow and improve yourself.

Are you open to change?

Proactive people are. They are also not afraid to make positive changes themselves, by taking action instead of waiting for everything they want to magically appear in front of them.

When a reactive person makes a mistake, they will make excuses or blame everyone but themselves: circumstances, people around them, Mercury retrograde. When a proactive person makes a mistake, they acknowledge it, take accountability for it, correct it and learn from it.

They know they are responsible for themselves and their life; they control their response to unpleasant or stressful situations, instead of letting their emotional reactions get the best of them.

How to be more proactive in life

Being proactive in life means taking care of yourself and things around you, as well as developing good habits because you realize your life is a product of things you do every day.

For example, proactive people will make sure they are eating healthy and having some kind of physical activity in their daily routine; they will also go to regular health checkups. Reactive people will go to the doctor only when they can't tolerate the pain anymore - till that point, they'll just brush it off. (This can have fatal consequences, please don't do that.)

In relationships with other people, proactive people don't throw problems under the rug. They don't take their frustrations out on other people. They regularly communicate about their feelings and needs and when there is a problem, they actively work on solving it.

Even their car is less likely to break down because they're doing regular vehicle maintenance.

How to be more proactive at work

"Being proactive in the office starts with awareness," says Hillary Flinn, a Life Organization Coach. "Knowing what's coming up, who it will impact, and what could potentially go wrong. Organization is the key to handling a large workload, so take the time on a daily or weekly basis to get a good sense of your upcoming tasks and projects.

From this place of awareness, you're in a better spot to take proactive steps to accomplish your tasks and mitigate issues. Here are some practical examples:

Reaching out to a colleague a few days ahead of a cross-functional deadline to check in on their progress and offer support.

Blocking time on your manager's calendar well in advance to review an important project. (As a proactive best practice, try to book meetings with at least 24 hours' notice!)

Creating calendar reminders for recurring tasks you might have forgotten in the past.

Becoming more proactive through awareness and action will allow you to make better use of your time, improve your work relationships, and effectively achieve your professional goals."

If you wanted a promotion, would you look up what requirements are and work towards meeting them, or would you just wait and think about how it's unfair that you're not getting it? We've already learned that proactive people aren't the ones doing the latter.

Proactive people are also aware of the negative effects of stress on our health and they will make a conscious effort to de-stress and find a good work-life balance. Reactive people, on the other hand, may have greater chances of experiencing burnout because of their lack of good organization.

How do you show you are proactive at work?

1. Don't wait for feedback, actively seek it. That shows a desire to learn and improve.

2. Provide timely updates to your boss, your team, your clients, or whoever it may concern.

3. Don't be afraid to ask questions if you have any - not only that you'll do your job better because everything will be clear, but you'll also show that you're proactive.

4. Be active in meetings; give suggestions, participate in brainstorming sessions, share your opinions and help other team members.

How to be less reactive

Other than having a proactive mindset, you'll need to develop a few skills too. Is being proactive a skill, you may ask? Not in itself, it's more like a set of skills on top of each other with a trench coat on. Here is the list of the most important skills you need to acquire to be proactive:

Be aware of the words you use. Words we speak have a bigger impact on our lives than we realize. Be aware of how you talk and what phrases you tend to use. Do you keep saying "I have to", "If only", "I can't do anything about it", "Things would be different if _________"? That's a reactive language that gives away your power. Try saying "I get to", "I will", "I choose", "I will try different alternatives/different approaches".

Plan ahead. Whether they use a regular planner or a time-tracking app like Clockify, proactive people are aware of how they spend their time and use that knowledge to plan the future and be prepared.

Set goals. In that way, you create your future. Set SMART goals - specific, measurable, attainable, relevant, and timely.

Prioritize. Not all goals and tasks are equally important and you shouldn't treat them as they are - that leads to burnout. If you're not sure how to prioritize, the Eisenhower matrix can help you.

Learn to problem-solve. Proactive people focus on how to solve the problem instead of panicking (panicking for a couple of minutes and then solving the problem is fine too). Find out what exactly the problem is, create a plan, and...

Take action. Contrary to popular belief, good things don't come to those who wait, but to those who take the initiative and work for what they want.

Learn to take responsibility for your actions.

Don't dwell on the mistakes from the past, but learn from them. Mistakes are inevitable, there's no way to completely avoid them. However, you can learn how to not repeat the same mistakes by analyzing what went wrong and what you can do better next time, and using the mistake as an opportunity to improve yourself and your knowledge.

According to April Pashovich, content writer for MysticSense: "Proactivity is a crucial part of being successful, and the way to do this is simple.
1) Gather all required information before starting whatever it is you are doing. The more you know, the more prepared you will be to make decisions you are confident about. Calling the shots can't happen if you don't know what you are doing.
2) Get training and sharpen skills often as necessary. Being a lifelong learner in whatever you are doing will keep you at the top of your game, and propel you forward to greater and greater successes.
3) Keep in mind not all people thrive in all settings. You may have to change what you do to ensure you are successful. When at first you don't succeed, try again, but if you are continually failing, you might need to try something else."

Bonus: surround yourself with proactive people. They say we are the five people we surround ourselves with. Seeing how they approach life, what are their habits, and how they think will help you become more proactive too.

Why proactivity can be a double-edged sword

Proactive people are generally high achievers and they achieve career success faster if they're in the right environment.

However, proactivity can be a double-edged sword.
You don't need to be proactive at all costs, especially at work.

Sometimes you have to read the room and figure out if it will be appreciated. Not all working environments are open and healthy - in some workspaces, it can bring more harm than good. Be aware of envious coworkers, punitive bosses that will get you in trouble if you make a mistake, and environments that refuse to let go of outdated systems (you'll hear things like "Changing things may upset the employees" or "Who do they think they are").

Building interpersonal skills is imperative because in some instances, being proactive can be perceived as annoying or obnoxious.

On the other hand, there are situations where it's better to be reactive. If your friend is venting to you, perhaps it's better to listen to them and be their shoulder to cry on instead of coming up with solutions and advice (especially if they didn't ask for it). Sometimes people just need someone to listen.

Also, keep in mind that you can't plan and predict everything, sometimes things just happen.
Maybe your goals have to be altered due to changed circumstances or maybe you came across an unavoidable obstacle that no one could foresee. Life is unpredictable and at times it forces you to be reactive and that's okay.

Conclusion

Proactive people don't wait around for things they want, they make a conscious effort to take the right set of actions and get what they want. They have the right mindset, plan ahead and take initiative. That's why they are often the highest achievers.
You can be one of those people, too: it's not a magical superpower only the chosen ones get. It can be learned and trained like you would train a muscle.

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How to be more proactive at work and in life

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Do you know that one person who seems to have their life completely together? They are successful at work, they have a great personal life, they somehow manage to work out regularly, and they always seem to be prepared for everything. You may think that they have sold their soul on the black market.

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4. How can someone be REACTIVE in each component (at least 3 examples for each)

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4. How can someone be REACTIVE in each component (at least 3 examples for each)

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1.-No hay nada que pueda hacer.
2.-Así soy yo.
3.-Me hacen enojar mucho.

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5. What are Risk Factors that you can Control in this component?

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5. What are Risk Factors that you can Control in this component?

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tener relaciones sanas y de apoyo, que lo ayuden a formar conexiones significativas.

https://www.canada.ca/en/public-health/services/protective-risk-factors-mental-health.html

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Learn about the factors that can help protect your mental health. Also find out about the factors that can put it at risk.

On this page

What can help protect your mental health?

Regardless of your age, you can have better mental health if you:

follow a healthy eating pattern, which supports a healthy body and brain

are physically active, which reduces stress and helps with concentration

get enough sleep, which makes you more alert and able to cope with stress

Certain life circumstances can also help protect your mental health. These include:

living in a safe community that is accepting, supportive and free of violence

having healthy and supportive relationships, which help you form meaningful connections

living in housing that is clean and well maintained

getting an education

having a steady job

What can put your mental health at risk?

Negative life circumstances can put you at risk of developing mental illness. Situations that can affect mental health include:

poverty

family conflict or violence

neglect in early childhood

having a parent with a substance abuse problem

living in inadequate or unsafe housing

Learning ways to cope with these circumstances can help your overall mental health.

How can you develop coping skills for mental health?

Focused counselling programs, classes or training teach coping skills to handle different life circumstances. These skills can help you to deal with problems or transitions that come up in life, such as:

Learning coping skills early in life can help protect your mental health from childhood into adulthood.

For more information

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Protective and risk factors for mental health

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Learn about the factors that can help protect your mental health. Also find out about the factors that can put it at risk. On this page What can help protect your mental health?

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6. Which Body System (DRRMUNCHIS) is impacted the most in each component? Explain

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6. Which Body System (DRRMUNCHIS) is impacted the most in each component? Explain

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A diferencia de otras enfermedades físicas generales, las enfermedades mentales están relacionadas con problemas que comienzan en el cerebro. El cerebro es un órgano. Al igual que cualquier otro órgano de nuestro cuerpo, puede experimentar cambios (curación o lesión) en función de las experiencias de la vida como el estrés, el trauma, la falta de sueño y la nutrición.

https://screening.mhanational.org/content/mental-illness-physical-or-mental/

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The brain is part of your body just like your legs or your heart.

Mental illnesses are brain-based conditions that affect thinking, emotions, and behaviors. Since we all have brains - having a mental health problem at some point during your life is common.

Unlike other general physical illnesses, mental illnesses are related to problems that start in the brain. The brain is an organ. Just like any other organs in our body, it can experience changes (healing or injury) based on life experiences like stress, trauma, lack of sleep, and nutrition. Generally, when someone has a mental illness, something has changed in such a way that their brain and the way that it works has also changed.

Mental illnesses can affect the rest of your body. Because of changes in physical activity sleep or other factors still being researched, people with mental illness are more likely to be at risk for other physical illnesses, like diabetes or pain. Ultimately it is important to remember that it's not one or the other, physical or mental, but that your whole body is interconnected. Therefore, taking a whole-body approach to getting healthier is so important. People who pay attention to their sleep, what they eat, or increasing exercise along with tackling negative moods and thoughts can reach greater improvements in their quality of life and their symptoms.

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Is mental illness physical or mental? - MHA Screening

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The brain is part of your body just like your legs or your heart. Mental illnesses are brain-based conditions that affect thinking, emotions, and behaviors. Since we all have brains - having a mental health problem at some point during your life is common. Unlike other general physical illnesses, mental illnesses are related to problems ...

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La salud emocional se trata de cómo pensamos y sentimos. Se trata de nuestra sensación de bienestar, nuestra capacidad para hacer frente a los acontecimientos de la vida y cómo reconocemos nuestras propias emociones y las de los demás. No significa ser feliz todo el tiempo.

https://www.samaritans.org/how-we-can-help/schools/deal/deal-resources/emotional-health/emotional-health/#:~:text=Emotional%20health%20is%20about%20how,happy%20all%20of%20the%20time.

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This session is a starting activity for any year group to introduce the theme of emotional health and gauge the level of understanding amongst students.
1 hour
Create a safe and positive learning environment by agreeing ground rules for the session.

Download the session What is Emotional Health?

In this session we will learn:

what emotional health means

how emotional health and physical health are linked

Resources

white board

scissors

pens

marker pens

large pieces of paper

wide range of magazines, catalogues, newspapers.

Key message

Emotional health is about how we think and feel. It is about our sense of wellbeing, our ability to cope with life events and how we acknowledge our own emotions as well as those of others. It doesn't mean being happy all of the time.

Activity

1. Give each small group paper, pens, pictures and scissors. Ask each group to draw and write on the paper and use other materials provided, magazines etc. to create a collage of a 'healthy person'. This is a person about the same age as themselves. Think about everything that person might do to be healthy. Add words and images to the image What do they do to be healthy? Encourage all students to input ideas on to the paper and to consider all aspects of being healthy.

2. Ask each group to choose their top three and feed back to the class, explaining why they chose these. Allow time for groups to feed back ideas or show what they have done. What does the class think are the most important aspects of being healthy?

3. Ask each group to choose two coloured pens - one colour for emotional health and one for physical heath. Ask each group to circle pictures and words that relate to each.

4. Divide the white board into two areas, one for physical, one for emotional, and ask groups to feed back or come up and write words under each. Were there some words that applied to both? Why is that? What is the connection?

5. Ask the students if they were surprised about anything. Was it easier to think about physical health? Explain the key message and how all of the factors identified affect how we think and feel. Physical health can affect our emotional health.

6. Summarise what we mean by emotional health and that our wellbeing is about keeping life in balance.

Extension

What would a healthy school look like - one that supports the emotional health of students and staff?

How could the emotional health of staff and students be supported?

Reflection

Why is it important for me to know about emotional health?

Links and Learning Journeys

This session links to: Rate a celebrity | Building resilience | Expressing feelings | My support network | Coping with changes | Knowing when to get support

It is also part of two suggested learning journeys:

Learning journey: learning about me: What is emotional health? | Building resilience | Let it out | Being positive | Barriers to seeking help | Making assumptions (short) | Helping my friends

Learning journey: stress: What is emotional health? | My support network | Let it out | Exam stress (short) | Talking helps: it's hard to say (short) | Coping with changes
Make sure young people know what support is available and how to access this support.

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This session is a starting activity for any year group to introduce the theme of emotional health and gauge the level of understanding amongst students.

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2. How does SEESAWS impact each component: (please use the internet to help you find your information)

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2. How does SEESAWS impact each component: (please use the internet to help you find your information)

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Dormir:Los adultos generalmente necesitan entre siete y nueve horas de sueño. Aproximadamente 1 de cada 3 personas en los EE. UU. reporta dificultad para dormir al menos una noche por semana. El insomnio es causado por la dificultad para conciliar el sueño o permanecer dormido, o por despertarse demasiado temprano en la mañana.

https://namica.org/blog/better-sleep-to-maintain-mental-health/

Comer:Para mejorar su salud mental, concéntrese en comer muchas frutas y verduras junto con alimentos ricos en ácidos grasos omega-3, como el salmón. Los vegetales de hoja verde oscuro en particular protegen el cerebro. Las nueces, las semillas y las legumbres, como los frijoles y las lentejas, también son excelentes alimentos para el cerebro.

https://www.sutterhealth.org/health/nutrition/eating-well-for-mental-health

Ejercitarte: El ejercicio regular puede ayudar a aliviar la depresión y la ansiedad al: Liberar endorfinas para sentirse bien, sustancias químicas cerebrales naturales similares al cannabis (cannabinoides endógenos) y otras sustancias químicas cerebrales naturales que pueden mejorar su sensación de bienestar.

https://www.mayoclinic.org/diseases-conditions/depression/in-depth/depression-and-exercise/art-20046495#:~:text=Regular%20exercise%20may%20help%20ease,your%20sense%20of%20well%2Dbeing

Estresarte libre mente:El estrés tiene un impacto psicológico que puede manifestarse como irritabilidad o agresión, sensación de pérdida de control, insomnio, fatiga o agotamiento, tristeza o lágrimas, problemas de concentración o memoria, o más. El estrés continuo puede conducir a otros problemas, como depresión, ansiedad o agotamiento.

https://www.redcross.ca/blog/2020/10/the-impact-of-stress-on-your-mental-health

Las drogas estimulantes pueden hacerte sentir deprimido, ansioso y paranoico. La cocaína, un tipo de estimulante, puede hacer que los problemas de salud mental anteriores se repitan y desencadenar psicosis y esquizofrenia. Los usuarios de éxtasis pueden experimentar problemas de memoria. Las drogas alucinógenas como los hongos mágicos pueden empeorar cualquier problema de salud mental.

https://www.mentalhealth.org.uk/explore-mental-health/a-z-topics/drugs-and-mental-health

Control de sobe peso:¿Qué es el control de peso? El control de peso es la práctica de ciertos comportamientos que pueden ayudarte a lograr y mantener un peso saludable. Comer alimentos saludables, mantenerse físicamente activo y dormir bien son ejemplos de comportamientos de estilo de vida saludables que pueden ayudarlo a controlar su peso y evitar la obesidad.

https://lompocvmc.com/health-wellness/weight-control-and-obesity

Guarda el sexo asta el matrimonio:La investigación sugiere que aquellos que esperan para tener relaciones sexuales hasta el matrimonio reportan una satisfacción significativamente mayor en la relación, mejores patrones de comunicación, menos consideración por el divorcio e incluso sexo de mejor calidad".

https://www.weddingwire.com/wedding-ideas/waiting-until-marriage

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Adults generally need between seven and nine hours of sleep. About 1 in 3 people in the U.S. report difficulty sleeping at least one night per week. Insomnia is caused by difficulty falling or staying asleep, or waking up too early in the morning. Sleep deprivation is known to adversely affect mental health, so it's best to take efforts to improve or maintain good sleep. Here are some tips for getting better sleep.

Stick to a schedule. Aim to develop a regular sleep schedule and go to bed the same time every night.

Watch what you consume. Avoid consuming caffeine, alcohol or sugar before bedtime, or eating large meals.

Curb screen use. Shut down electronic, screened devices at least a half-hour before you plan to sleep, as the blue light they emit stimulates the brain.

Create a comfortable sleep environment. Is your bedroom cool and dark? Are your bed and pillow comfortable? Try to create an oasis that feels comfortable and cozy, so that getting into bed feels welcoming.

Employ relaxation techniques. Deep breathing, progressive muscle relaxation, body scan meditation, and mindfulness can help calm individuals and decrease anxiety about going to sleep.

Exercise. Studies show that exercise is associated with improved sleep quality. Talk with your health care provider about the kind of exercise that will work for you. Note on timing: Avoid exercise too close to bedtime.

Try therapy. Cognitive-behavioral therapy can help you control or eliminate negative thoughts and worries that keep you awake.

Find time to nap. A brief nap-up to 30 minutes-can help you feel alert again during the day. Even 15 minutes of daytime sleep is helpful. Avoid naps after 3 pm.

Don't fight sleeplessness. If you wake up and find you cannot fall back asleep, try getting up to reading a book or listen to music, instead of tossing and turning.

Be consistent. Aim to go to sleep and wake up the same time every day.

Talk to your doctor about medication and other remedies. If you suffer from insomnia, talk to your health care provider about medications and herbal remedies. Doctors don't generally recommend staying on medication for more than a few weeks for insomnia, but there are a few medications that have been approved for longer term use. The effectiveness of natural remedies, including melatonin and valerian root, have not been proven for most people, and neither treatment has been approved by the FDA. Also, avoid mixing drugs and alcohol with prescribed medications.

More on the Subject
Find out about sleep disorders
"Sleep Tips That Can Help with Depression" (NAMI National blog)

Sleep and Mental Health (Harvard)

COVID-19 and Sleep Disturbances (Standford Medicine)

Find more information on sleep and mental health from NAMI National.

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Better Sleep to Maintain Mental Health - NAMI California

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Adults generally need between seven and nine hours of sleep. About 1 in 3 people in the U.S. report difficulty sleeping at least one night per week. Insomnia is caused by difficulty falling or staying asleep, or waking up too early in the morning.

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3. How can someone be PROACTIVE in each component (at least 3 examples for each)

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3. How can someone be PROACTIVE in each component (at least 3 examples for each)

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1.-Conéctese con la gente. Las relaciones sólidas son la base del bienestar mental.
2.-Ser activo. “Siempre haga tiempo en su semana para hacer algo de ejercicio.
3.-Seguir aprendiendo. Estimula tu cerebro recogiendo una vieja habilidad o probando una nueva.

https://www.tal.com.au/slice-of-life-blog/proactive-steps-to-protect-your-mental-health

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Whatever stage of life you're in, taking proactive steps to protect your mental health will always pay off. We spoke with Glenn Baird, TAL's Head of Mental Health, about actions you could take today.

Mental health is something we all need to work to protect and maintain. Having the right tools and techniques in your back pocket could leave you better prepared for the tougher times and allow you to create a positive, productive environment both at work and at home.

With an estimated 5.9% of Australians suffering depressive disorders, and 7% from anxiety according to a 2017 report from the World Health Organisation, taking a proactive approach towards mental health is an issue close to Glenn Baird's heart.

"For me, we need to apply the same philosophy to mental wellness as we do to physical wellbeing. You don't just go to the gym, get fit and then stop exercising. In the same way, we need to constantly build and work on our mental wellness using the strategies that work for us."

Taking responsibility for protecting your own mental health is often the first step to a clearer mind and a happier life. There's plenty of advice out there about how best to perform your mental housekeeping, but it's really all about finding a solution that works for you.

"There are five simple actions that people can take which have been proven to improve wellbeing," says Glenn. "I'd recommend looking at the following Five Ways to Wellbeing, originally developed by the New Economics Foundation, to see how they could fit into your life."

1. Connect with people. Strong relationships are the foundation of mental wellbeing. It may be spending more time with family and friends, or finally getting around to speaking to that colleague who works on the other side of the building, but connect with people as often as you can. Sites like Meetup are great if you've just arrived in a new place and are looking to build networks.

2. Be active. "Always make time in your week to do some exercise. It could be social like a game of tennis, or just a walk in the great outdoors, but a healthy body is a healthy mind," says Glenn. See some easy tips to help you get active on our Slice of Life blog.

3. Keep learning. Stimulate your brain by picking up an old skill or trying out a new one. Now's the time to learn a language or do that professional development course at work you've been thinking about.

4. Give. Giving back to the local community or helping out a friend or colleague is a great way to boost your self-esteem and raise a smile.

5. Take notice. This means taking the time for yourself to notice and appreciate what is around you. A great way to do this is through the mindfulness and meditation and calming breathing techniques recommended on our Slice of Life blog.

As well as incorporating these tips into your life, make sure you get involved in initiatives going on in the workplace such as R U OK Day.

"These types of events give you the time and space to check in with your colleagues, but asking how people are getting on is not something that should only happen once a year," says Glenn.

"At TAL we have partnered with workplace mental health charity SuperFriend to ensure all our People Leaders are trained in managing mental health. We also provide tailored sessions to our claims department employees. These sessions ensure our staff both protect their own mental health and are equipped to speak with people calling the department who might not be at the best point in their life and need to be treated with kindness and respect."

Taking simple, proactive steps to improve and maintain your mental health both at home and in the workplace is the first step in improving your overall wellbeing. Having adequate insurance in place could help you further put your mind at ease. Should the worst happen, TAL has a number of plans that could help to protect you and those you love. Income Protection Insurance and Total Permanent Disability Insurance could take the financial pressure off you and your family if you are unable to work, allowing you to concentrate on getting back on your feet.

If you are struggling with your mental health there is always someone who can help you. Call LifeLine on 13 11 14 for 24 hour support.

To find out more about our range of insurance products and to get a quote, visit our website.

THE INFORMATION PROVIDED ON THIS WEBSITE IS GENERAL ADVICE ONLY AND DOES NOT TAKE INTO ACCOUNT YOUR INDIVIDUAL NEEDS, OBJECTIVES OR FINANCIAL SITUATION. YOU SHOULD READ THE RELEVANT PRODUCT DISCLOSURE STATEMENT (PDS) AND FINANCIAL SERVICES GUIDE (FSG) BEFORE MAKING A DECISION TO PURCHASE OR CONTINUE TO HOLD A PRODUCT. LIFE INSURANCE ISSUED BY TAL LIFE LIMITED ABN 70 050 109 450 AFSL 237848.

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Proactive steps to protect your mental health

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Taking proactive steps to protect your mental health will always pay off. Here are a few tips to help you maintain your mental health.

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4. How can someone be REACTIVE in each component (at least 3 examples for each)

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4. How can someone be REACTIVE in each component (at least 3 examples for each)

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1.-Piense en responder en lugar de reaccionar. Esto puede implicar replantear cómo experimentas la vida.
2.-Toma un respiro. Cómprate un milisegundo de tiempo antes de reaccionar.
3.-Conozca susfactores desencadenados.

https://theawarenesscentre.com/how-to-stop-being-so-emotionally-reactive/

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How To Stop Being So Emotionally Reactive - The Awareness Centre

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Are your interpersonal relationships difficult because you can be touchy and take things personally? We share our tips on being less emotionally reactive.

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5. What are Risk Factors that you can Control in this component?

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5. What are Risk Factors that you can Control in this component?

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1.- Abuso infantil, trauma o negligencia.
2.-Aslamiento social o soledad.
3.-experimentando discriminación y estigma, incluido el racismo social.
4.-desventaja, pobreza o deuda.
5.-duelo (perder a alguien cercano)

https://www.mind.org.uk/information-support/types-of-mental-health-problems/mental-health-problems-introduction/causes/

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6. Which Body System (DRRMUNCHIS) is impacted the most in each component? Explain

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6. Which Body System (DRRMUNCHIS) is impacted the most in each component? Explain

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A diferencia de otras enfermedades físicas generales, las enfermedades mentales están relacionadas con problemas que comienzan en el cerebro. El cerebro es un órgano. Al igual que cualquier otro órgano de nuestro cuerpo, puede experimentar cambios (curación o lesión) en función de las experiencias de la vida como el estrés, el trauma, la falta de sueño y la nutrición.

https://screening.mhanational.org/content/mental-illness-physical-or-mental/

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The brain is part of your body just like your legs or your heart.

Mental illnesses are brain-based conditions that affect thinking, emotions, and behaviors. Since we all have brains - having a mental health problem at some point during your life is common.

Unlike other general physical illnesses, mental illnesses are related to problems that start in the brain. The brain is an organ. Just like any other organs in our body, it can experience changes (healing or injury) based on life experiences like stress, trauma, lack of sleep, and nutrition. Generally, when someone has a mental illness, something has changed in such a way that their brain and the way that it works has also changed.

Mental illnesses can affect the rest of your body. Because of changes in physical activity sleep or other factors still being researched, people with mental illness are more likely to be at risk for other physical illnesses, like diabetes or pain. Ultimately it is important to remember that it's not one or the other, physical or mental, but that your whole body is interconnected. Therefore, taking a whole-body approach to getting healthier is so important. People who pay attention to their sleep, what they eat, or increasing exercise along with tackling negative moods and thoughts can reach greater improvements in their quality of life and their symptoms.

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Is mental illness physical or mental? - MHA Screening

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The brain is part of your body just like your legs or your heart. Mental illnesses are brain-based conditions that affect thinking, emotions, and behaviors. Since we all have brains - having a mental health problem at some point during your life is common. Unlike other general physical illnesses, mental illnesses are related to problems ...

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Es la capacidad de un individuo para manejarse y actuar en función de diferentes condiciones sociales. Necesidad de salud social. Tener una relación sana implica una buena comunicación, empatía y cuidado por la familia, amigos y colegas.

https://www.nhp.gov.in/social-health_pg#:~:text=It%20is%20an%20individual's%20ability,for%20family%2C%20friends%20and%20colleagues.

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Introduction

Social health is more than just the prevention of mental illness and social problems. Being socially healthy means increased degree of happiness including sense of belonging and concern for others.

As we grow, social ties start building their place in our lives. We become a part of different communities around us like, school, college, office etc. These positive relations help us build a support system making us healthier. Social health might seem ignorable and difficult to address yet it stands as one of the pillars of health.

It has been proven with relevant incidence that those who are well integrated in the society have longer and healthier life. A review published in PLoS Medicine indicates that good social relationships are were associated with 50% increase in survival chances.

Definitions

As social health is one of the dimensions of health, thus we must know what is health.

- a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity (WHO).

- The well-being stands for absence of negative conditions and feelings and if not the total absence then presence of more positive aspects than negative ones.

Social well-being- It is the ability of the people to be free from want of basic necessities and to coexist peacefully in communities with opportunities for advancement or well-being stands for absence of negative conditions and feelings and if not the total absence then presence of more positive feelings than negative ones.

Social health: a state of well-being

Social health is a positive dimension of health which is included in the constitutional definition of health of WHO. It is an individual's ability to handle and act based on different social conditions.

Need of social health

Having healthy relation involves good communication, empathy, and care for family, friends and colleagues. Being self-centered, violent and alone have ill effects on health causing stress and depression which are a threat to self and others. Social isolation and social exclusion, both are causes of poor chances of survival with a decreased degree of quality of life, depression and increased risk for chronic diseases. These in turn can lead to poor physical and mental health. Hence, the social health can be considered as cause behind the cause.

Determinants of social health

The factors like unequal distribution of various health-damaging conditions eg. economy, goods and services, access to education, communities etc. determine the social health of a person. In turn, poor and unequal distribution of these conditions are a result of poor social policies and programs which have a determining effect on the living conditions of an individual's life. per WHO, people have dramatically different life spans depending on places where they are born. In Japan people tend to live > 80 years, in Brazil, 72 years; India, 63 years; and in one of African countries, the life span is less than 50 years. In turn, Thus, there must exist a balance between social and economic development for overall health of a country.

Dimensions of social health

According to Corey Lee M. Keyes, there are 5 dimensions of social health and well- being i.e social integration, social contribution, social coherence, social actualization and social acceptance.

It is the feeling as a part of society. It explains the extent to which feelings of an individual are related to the society and community. It reflects the commonness of an individual with the others along with the sense of belonging. For being socially integrated, the interdependence on others through norms and fondness is must. Lack of social integration leads to estrangement from society and individual feels socially rejected.

It is feeling of an individual's value in society. It reflects self-obligation of a person towards others and whether the behavior of a person affects the society as a whole. To contribute socially, an individual must feel responsible to give something valuable to the world. If not able to do so then an individual may feel alienated from the society. As per Erikson, midlife is the period adults can contribute most to the society and shape the coming generation into productive members of society.

It is a state where an individual or a group interact with each other. Interaction among people give rise to new ideas and ability to maintain coherence when faced with undesired and stressful life events.

It is positive comfort level with others. There is openness to ideas, efforts and experiences to grow continually. People who can envision this potential in themselves are socially healthy. They realize that they have the ability to make society better and healthier and in turn, they will be the beneficiaries of the social growth.

It is the ability of a person to accept the good and tolerate the bad in society. In order to fit in the community, an individual might behave like others around him/her. People exhibit this behavior to feel comfortable in society. An individual with good understanding of self and who accepts both good and bad in self is known to have a good social and mental health. Thus, it can be said that the self-acceptance is necessary for social acceptance of others.

Strategies to achieve social health

In order to achieve good social health, an individual must be willing to:

Sacrifice some time, effort and energy

Establish self-identity

Develop new relations

Spend money with friends

Adjust in new environment

Not complain about little things

Strategies to improve social health

Make connections

Develop new hobbies by joining groups of reading, drawing, writing, yoga etc.

Learn new skills like art, dance, cooking, swimming etc.

Volunteer at schools or events outside.

Travel and meet new people.

Get active

Participate in debates and discussions.

Join an exercise group or start new outdoor activities with friends.

Help parents in household chores.

Build healthy relations

Share your feeling with parents or friends.

Ask for help in need.

Listen to others without being judgmental.

Compromise and work on agreements.

Avoid conflicts and anger.

Disagree but respectfully.

Protect yourself from bad company and set boundaries.

Develop healthy habits in family

Eat healthy food with family members.

Go out instead of watching TV or mobile phone.

Cook a meal together.

Give children a task to do and compliment after they finish.

Set rules at home for a disciplined behavior.

Spend time with family during holidays or visit a place together.

References:

or also available on

Discussion

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Social Health | National Health Portal Of India

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Introduction Social health is more than just the prevention of mental illness and social problems. Being socially healthy means increased degree of happiness including sense of belonging and concern for others. As we grow, social ties start building their place in our lives. We become a part of different communities around us like, school, college, office etc.

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2. How does SEESAWS impact each component: (please use the internet to help you find your information)

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2. How does SEESAWS impact each component: (please use the internet to help you find your information)

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Dormir: La pérdida de sueño también redujo la actividad en las regiones del cerebro que normalmente fomentan la participación social. “Cuanto menos duermes, menos quieres interactuar socialmente. A su vez, otras personas lo perciben como socialmente más repulsivo, lo que aumenta aún más el grave impacto de aislamiento social de la falta de sueño”, agregó Walker.

https://www.universityofcalifornia.edu/news/how-poor-sleep-can-ruin-your-social-life

Comer: La cena social (por un grupo de personas) se reúne en el lugar de alguien o en un restaurante para disfrutar de una comida juntos. Es una filosofía de utilizar las comidas específicamente como un medio para conectarse con los demás: comer para socializar. Un brunch, una cena o una cena son ejemplos populares de lugares para reunirse socialmente para comer.

https://en.wikipedia.org/wiki/Social_dining

Ejercicion: exercise, the training of the body to improve its function and enhance its fitness.

https://www.britannica.com/topic/exercise-physical-fitness

Estresate libre mente:La socialización también afecta directamente nuestros niveles de estrés de múltiples maneras. En primer lugar, la socialización aumenta una hormona que disminuye los niveles de ansiedad y nos hace sentir más seguros de nuestra capacidad para hacer frente a los factores estresantes. Además, pasar tiempo con los demás dirige nuestra energía hacia el exterior (en lugar de hacia el interior

https://www.mentalhelp.net/stress/socialization-and-altruistic-acts-as-stress-relief/

Di no a las drogas: Las drogas también pueden hacer que los usuarios se vuelvan paranoicos acerca de sus relaciones, como pensar que sus amigos se están volviendo contra ellos. Los usuarios de drogas pueden incluso volverse agresivos y violentos con otras personas, incluso con sus familiares y amigos. Por estas razones y más, las drogas pueden destruir amistades.

https://www.justthinktwice.gov/social-consequences-using-drugs

ContrPara mantener su peso, las calorías que come deben ser iguales a la energía que quema. Para perder peso, debe usar más calorías de las que come. Una estrategia de control de peso podría incluir: Elegir alimentos bajos en grasas y calorías.

https://medlineplus.gov/weightcontrol.html

Guarda el sexo para el matrimonio:Researchers found that those who wait to have sex until marriage, compared to those who don't, report significantly higher realtionship satisfaction (20%), better communication patterns (12%), less consideration of divorce (22%), and BETTER sexual quality (15%)2.

https://mywellclinic.com/blog/2020/02/20/science-sex-marriage/

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How poor sleep can ruin your social life

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People found sleep-deprived individuals to be more socially unattractive, and felt lonelier after interacting with them.

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3. How can someone be PROACTIVE in each component (at least 3 examples for each)

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3. How can someone be PROACTIVE in each component (at least 3 examples for each)

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1.-Estar preparado. Considerar el futuro hoy es la mejor manera de evitar el caos mañana.
2.-Ahorre tiempo y dinero.
3.-Mapeando el Futuro.

https://www.planbox.com/the-advantages-of-being-proactive/

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The Advantages of Being Proactive - Planbox

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6 Reasons to Build an Agile Business Model from the Ground Up

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4. How can someone be REACTIVE in each component (at least 3 examples for each)

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4. How can someone be REACTIVE in each component (at least 3 examples for each)

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1.-Piense en responder en lugar de reaccionar.Esto puede implicar replantear cómo experimentas la vida
2.Toma un respiro. Cómprate un milisegundo de tiempo antes de reaccionar.
3.-Conozca sus factores desencadenantes.
https://theawarenesscentre.com/how-to-stop-being-so-emotionally-reactive/

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How To Stop Being So Emotionally Reactive - The Awareness Centre

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Are your interpersonal relationships difficult because you can be touchy and take things personally? We share our tips on being less emotionally reactive.

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5. What are Risk Factors that you can Control in this component?

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5. What are Risk Factors that you can Control in this component?

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Las intervenciones más exitosas de los muchos ensayos clínicos incorporaron elementos de cambio social u organizacional para modificar los factores de riesgo conductuales individuales, como el consumo de alcohol y tabaco, la dieta y la actividad física.

https://www.ncbi.nlm.nih.gov/books/NBK43750/

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Among the greatest advances in elucidating the determinants of disease over the past two decades has been the identification of social and psychological conditions that seem to influence morbidity and mortality directly through physiological processes and indirectly via behavioral pathways.

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6. Which Body System (DRRMUNCHIS) is impacted the most in each component? Explain

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6. Which Body System (DRRMUNCHIS) is impacted the most in each component? Explain

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El cerebro anterior límbico, donde puede mejorar la palatabilidad de los alimentos. El estómago y el intestino delgado, que regulan la grelina (una hormona estimulante del apetito que acelera la digestión). El hipotálamo y el rombencéfalo, dos secciones del cerebro que ayudan a regular la ingesta de alimentos.

https://examine.com/articles/cannabis-munchies/

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The science behind munchies: cannabis and your appetite - Examine

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Cannabis (aka marijuana) is a popular recreational drug that also has a variety of potential medicinal uses, from boosting appetite to reducing nausea and anxiety.[1] In cancer patients, cannabis may help ease the pain associated with chemotherapy while simultaneously increasing appetite (a serious…