PE Summaries 26/8 Definition of health: A state of complete physical, mental and social wellbeing and not merely the

absence of disease & infirmity. Dimensions of health: Physical, Social, Mental, Emotional & Spiritual Perceptions of health: How your health is perceived. Health continuum is how you measure your perception of your/someone elses health. Inequalities such as socioeconomic status and age can affect these perceptions. Australias perception of health is improving. Social construct: A concept that recognises that people have different views based on their social circumstances and ways of seeing, interpreting, interrelating and interacting with their environment. Impact of the media, peers & family on health: Media raises awareness of health, contributes to misconceptions, laws, heightens perceptions of health. Peers: Influences your idea/behaviours relating to health, influences decisions. Family: Role models of health, their perception of health is passed on, the way you were raised affects perception. Health behaviours of young people: The risk/healthy behaviours youths (12-26) partake in e.g. underage drinking, drugs. Health behaviours of youths has improved over time. Mortality rates decreased due to increased vaccination, safer environments for children. Decline in hospitalisation, improved cancer survival, increases in sporting activities, meeting standards for literacy. Rise in STIs, diabetes, mental disorders and motor vehicle accidents (MVAs). Indigenous people, people in rural areas and people with low SES suffer from significantly poorer health. The reason for these differences is access. Disadvantaged groups have less access to health services, nutritious food etc. Indigenous youths are 2x likely to die, 6x likely to be assaulted and 4x to commit suicide. 10x likely to get STIs, 6x to be a teenage mum, 7x to be in protective services, 15x to be in juvenile detention. Changes in lives of youths in AU: Social changes family types, more mothers in workforce, increased childcare usage. Tech advances: Impact on learning, social interactions. Further study and entering the workforce later, living at home longer. More growing up free from infectious diseases, surviving serious illnesses, increases in obesity, chronic disease, behavioural problems. Determinants of health: The factors that have a negative or positive influence on health at an individual or population level.

Individual determinants of health: Factors unique to each person that determine their health level, e.g. knowledge, skills, attitudes, genetics Socioeconomic determinants of health: Family, peers, media, religion, culture, education, employment, income, environment, geographical location Aboriginal culture: Large influence on health, morbidity/mortality higher, higher unemployment, rural, racism, poor nutrition, inadequate housing, lower education. Aboriginals that change to a western culture have better health. Ethnicity has been shown to be a determinant of the level of participation in sport, with different cultures being the lowest participants in sport. The problems with being rural: Bigger risk of cancer death due to treatments being many hundreds of kilometres away, long distance travel affects family relationships, physically draining Modifiable health determinants: Determinants that can be changed or controlled so they have a different influence on health. e.g. weight. Non-modifiable health determinants: Determinants of health that can not be changed, e.g. age. Individual & socioeconomic determinants: Low SES limits individual ability to buy healthy products. Can influence diet/exercise. Individual factors such as a positive attitude towards health can counter low SES. Low SES also results in low educational opportunities, which harms health status. Individual & environmental determinants: Difficult to manage. Lack of social networks due to geographic isolation, poor hygiene/household management, poor access to health services Individual & sociocultural determinants: Cultural background can have a positive or negative influence. For example, tobacco use is accepted in some cultures, attitudes to sex differ etc. Environmental & socioeconomic determinants: Affects ability to purchase health foods, health services etc., less education levels.

Health promotion: The process that enables people to gain or improve the control they have over their own health. Health promotion involves an individual or group being able to realise aspirations, satisfy needs and change with their environment. Health promotion makes it possible for people to increase control over their determinants of health and hereby improve their health. The world health organisation defines health promotion as the process of enabling people to increase control over their health and improve their health. This definition was incorporated into the Ottawa Charter for Health Promotion. Health promotion approaches & strategies example: Individual focused interventions e.g. posters, health promotion policy (Mental Health Strategy) Harm-minimisation approach: Accepts that some will engage in risktaking behaviour, but aims to reduce adverse health, social and economic consequences of these behaviours by limiting hazards. Zero tolerance approach: Usually associated w/ strict policy. Doesnt consider things like drug use to be a health issue, can lead to victimisation e.g. drug use > HIV Preventative medical approaches: Traditional approaches that regard health as an absence of illness. Public health approaches: Aim to provide max benefit for largest amount of people by preventing disease/injury, promoting health and returning health to communities. Key steps in these approaches include defining & monitoring the problems extent, IDing causes of problem, creating ways of treatment and widely applying treatments. Demand reduction: Encourages people not to use a drug/delay/reduce the use of a drug. Includes info/edu strategies, treatment programs and regulatory controls. Ottawa charter: A health promotion framework developed in 1986 in order to achieve Health For All By the Year 2000. Ottawa Charter has had considerable influence on AU laws, e.g. the Adelaide Declaration 1988. Health promotion supports personal & social development through providing info, education & life skills.

Body in Motion Skeletal system: 206 bones, 650 muscles, 200+ joints. Bones perform 5 main functions. Support, protection, movement, storage of minerals and formation of blood cells.

Major bones: Cranium (skull) sternum humerus (above elbow) scapula (shoulderblade) cervical vertebrae (1-7, from neck down) thoracic vertebrae (8-20, neck down), lumbar vertebrae (21-26) sacrum (in between coccyx & lumbar verts) & coccyx (tailbone) ribs ulna (below elbow, closer to body) radius (below elbow, away from body) pelvis femur (thigh bone) tibia (shin bone) fibula (smaller shinbone, behind tibia) patella (kneecap) tarsals (ankle to toes) metatarsals (tarsals to phalanges) phalanges (end digits, both toes & fingers) carpals (radius/ulna to metacarpals) metacarpals (carpals to phalanges)

Bones can be classified into five categories. Long bones are longer than they are wide, and work in hinge arrangement with other bones, e.g. humerus

Short bones tend to be box shaped, e.g. carpals Flat bones have a broad surface area and play a protective role, e.g. ribs Irregular bones that dont fit into the above three, e.g. vertebrae

Sesamoid bones are bones that are found where tendons pass over a joint, e.g. patella Ligaments: Fibrous bands that connect the articulating bones. Designed to assist stability in joint by restraining movement. Inelastic structure can result in permanent lengthening when overstretched Tendons: Tough inelastic cords of tissue that attach muscle to bone. Further strengthen joints by extending across them and assisting ligaments to hold joints closed. Synovial fluid: Acts as a lubricant, a cushion for blows, provides nutrition for cartilage, carries waste. Amount produced depends on physical activity level, type of joint. Its pumped into the joint space. Viscosity of fluid depends on temperature. Cartilage: Covers bone surfaces to allow bones to move freely over each other. Limited blood supply, receives nourishment from synovial fluid.

Joint actions Flexion: A movement that decreases the angle between the ones at the joint, e.g. bending the leg at the knee Extension: A movement that increases the angle between the bones at the joint, e.g. straightening the leg at the knee Abduction: The movement from a body part away from the midline of the body, e.g. raising arm to the side Adduction: The movement of a body part towards the midline of the body, e.g. lowering arm towards midline Inversion: Rotation of the foot to make the sole of the foot face inwards. Eversion: Rotation of the foot to make the sole of the foot face outwards. Rotation: Moving a body part such as the head or trunk around on its long axis. Circumduction: The circular movement of a body part e.g. rotating your shoulder in a circle Pronation: The rotation of the hand and forearm that causes the hand to face palm downwards Supination: The rotation of the hand and forearm that causes the hand to face palm upwards

Dorsiflexion: This is flexion of the ankle. Pulls top of foot towards tibia. Plantar flexion: Extension of the ankle. A movement that moves top of foot away from tibia

Isometric contractions: Muscle contracts, no movement produced. Length of muscle stays the same Isotonic contractions: The process where the muscle contracts to move an object. Muscle shortens & maintains tension throughout movement. Respiratory system: Responsible for the transfer of oxygen from the air to the blood, and the disposal of CO2. Works in conjunction with the cardiovascular system. Is essential for repeated movements. Lung function: Respiration is gas exchange between cells, blood & atmosphere. Includes pulmonary ventilation (breathing), pulmonary diffusion (exchange of O2 & CO2 between lungs & blood), transport of respiratory gases (transport of O2/CO2 between lungs & tissues of body via. blood) & internal respiration (exchange of gases between capillaries & tissue cells). Inspiration: During inspiration, diaphragm contracts & flattens as the internal intercostal muscles lift the ribs outward & upward. Movement increases chest volume, pulls lung walls outwards which decreases air pressure in lungs. In response to this, air from outside the body rushes into the lungs through air passages. Expiration: Diaphragm relaxes, moves upwards as internal intercostal muscles allow ribs and other structures to return to resting position. Volume of chest cavity decreases, increases lung pressure, air forced out to make pressures equal. Nose: Provides a warm, moist place for air to enter the body Nasal cavity: Situated in nose, contains hair that filets & cleans foreign objects when entering body. Incoming air is warmed. Pharynx (throat): Connects nasal cavity and mouth to larynx. Larynx: Responsible for ensuring food/air goes into proper channels. Epiglottis filters food. Also contains vocal chords that produce voice. Trachea (windpipe): Expels dust and other foreign particles toward pharynx. Divides into two bronchi. Bronchi: Divides into bronchioles, forming a respiratory tree. At the end of bronchioles, tiny air sacs called alveoli exist. Alveoli: The chambers where gas exchange occurs.

Lungs: Encloses the structures of the body responsible for gas exchange.

Circulatory system: Continual supply of food & oxygen that body tissues require is provided by this system. Flows constantly around the body from the heart, to the cells, and back to the heart (circulation). Also known as the cardiovascular system, this system delivers oxygen & nutrients to all parts of the body and removes wastes. It consists of blood, the heart and blood vessels. Blood consists of 55% plasma and 45% red cells, white cells & platelets. Red blood cells carry the protein haemoglobin, which gives blood its colour and can combine with oxygen, which enables blood to carry oxygen to tissues. White blood cells protect the body against bacteria. Platelets are tiny cell fragments which aid in the clotting of blood in event of injury. The heart: Striated muscle fibres, weighs ~300g, 12cm long, 9cm wide, 6cm thick, located in mediastinum, heart wall composed of 3 layers & 4 chambers. Arteries: Carries blood from heart to tissues, thick elastic walls to deal with great pressure. Veins: Carries blood from tissues to heart, smaller vessels at end of veins are called venules, contains valves which prevent blood from going the other way. Capillaries: Connects veins & arteries, nutrients exchanged throughout. A heartrate has two main phases. Diastole as the heart relaxes and refills with blood, and systole the contraction that forces blood around the body.

Health-related components Cardiorespiratory endurance: The ability of the heart, lungs and circulatory system to supply oxygen and nutrients effectively to working muscles and to remove waste. Muscular strength: The greatest maximal force/tension that a muscle group can exert in one maximal contraction. Muscular endurance: The ability to repeat/sustain a muscular effort for a relatively long period of time. Flexibility: The range of movement that can be performed in and around a joint. Body composition: The proportions of various body tissues and influence on body mass. Skill related components Power: The product of strength & speed: the ability to move the human body or an object quickly. Speed: the rate of change in position. Agility: The ability to change the direction or position of body segments or body rapidly & effectively. Coordination: A smooth flow of movement when performing a physical task Balance: A state during which the body is in a stable position/state of equilibrium. Reaction time: The time it takes to respond to a stimulus. Motion, Balance&Stability, Fluid mech & force Linear motion: A straight line movement. Velocity: displacement/time. Allows you to move in any direction. Speed: distance/time. Influences how fast you go. Acceleration: How fast you move between two points. Momentum: mass x velocity. Centre of gravity: Influences your balance to allow stability during movement Line of gravity: References the centre of gravity with a line down to the floor. Base of support: Any body part where weight is being placed upon.

Flotation: Two forces operating on a body in a fluid environment to determine its buoyancy. Centre of buoyancy: The centre of gravity of the water that the swimmer displaces. Drag: The resistance that acts against a body as it moves through a fluid environment. Lift: Occurs perpendicular to the flow of the water over the body when swimming. The Magnus effect: The effect that occurs when a spinning object creates a whirlpool of rotating air or liquid around it.

Newtons 3 laws of motion: Every body continues in its state of rest or motion in a straight line unless compelled to change that state by external forces exerted upon it. The rate of change in motion of a body is proportional to the force causing it, and the change takes place in the direction in which the force acts. For every force that is exerted by one body on another, there is an equal and opposite force exerted by the second body on the first. Applying forces: Enables us to move in a direction, apply force to muscles etc. Absorbing forces: Enables us to resist things like centrifugal force, protects during collisions etc. Applying force to objects: enables us to throw things, kick etc., to accelerate everything. Lactate: A chemical formed during the breakdown of carbohydrates in the absence of sufficient oxygen. Always a small amount of lactate circulating in the blood. Flows freely in blood and increases as the workload increases. High levels of lactate are produced when we exercise and there is low oxygen levels.

DRSABCD: Danger, response, send for help, airways, breathing, compressions, defibrillation. CPR: Cycles of 30 compressions (100/min) and 2 breaths delivered in between navel & collarbone. Depth of compression is 1/3 chest depth. Use one or two hands depending on age/size of casualty, two fingers for infants. S.T.O.P regime: Used to manage sporting injuries. Stop injured person from moving, talk to casualty to find what happened, observe the casualty to see if theres any signs of serious injury (swelling, loss of colour etc.), prevent further injury by monitoring/relocating person. TOTAPS: How to prevent further injury. Talk, observe, touch (feel for swelling/breaks), active movement (ask casualty if they can move injured area), passive movement (try to move area gently), skills test (if passed test return to playing sporting game). Stop assessment if one of these steps can not be performed and wait for medical assistance. PRE: Management of external bleeding. Pressure, restrict movement, elevate site of injury. Shock: The result of the circulatory system not functioning properly. The blood is depressed from circulating through the body and O2 is not being carried to tissue/organs. Signs & symptoms of shock include: pale face, cold skin, weak/rapid pulse, shallow/fast breathing, nausea, fainting/dizzy spells, restlessness, thirst, confusion. Management for shock is: Keep casualty calm, lay them down, follow DRSABCD, control bleeding, raise legs above heart, dress wounds/burns, immobilise fractures/dislocations, keep casualty warm, no food or drink, loosen light clothing, monitor casualty Neck & spinal injuries: Manage with DRSABCD if unconscious, keep calm and immobilise if conscious. Move casualty only if completely necessary and in danger. Loosen tight clothing, stabilise neck/head with cervical collar or something rigid to hold neck in place, seek medical attention. Moving a casualty: Drag by clothes (crackle neck if suspected to be spinal), human crutch method when someone has injured leg/foot and is able to walk with assistance, fourhanded-seat when two first aiders are available to carry. Hold each others wrists firmly in a square shape. Stretcher if possible. When contacting medical services, provide what has occurred, whos injured, how severe the injuries are, where the accident has occurred and what you have done already.

Treating injuries Laceration/abrasion (minor scrapes): Clean wound with saline/sterile water, apply nonadherent dressing Cut (incision) or puncture (penetration): DRSABCD if needed, clean wound w/ saline/sterile water, apply nonadherent dressing, do not remove embedded object Fractures: DRSABCD, control any bleeding, immobilise site, observe and treat shock and seed medical attention Dislocations: DRSABCD, immobilise injured site, apply ice & elevate, seek medical attention Head injuries/concussion: DRSABCD, lay in recovery position if conscious, be aware of spinal injuries, control external bleeding (but dont apply pressure to skull), if fluid coming from ear cover with sterile dressing and allow fluid to drain, seek medical attention Eye injuries: DRSABCD, wash with saline solution, avoid rubbing, seek medical advice Nasal injuries: DRSABCD, breathe through mouth, keep casualty seated w/ head tilted forward, apply finger & thumb pressure to soft area of nostrils, apply cooling to back of neck & forehead for 10min, seek medical advice if bleeding persists Burns: DRSABCD, cool burnt area with cold running water, keep stuck clothing on, cover burnt area w/ nonadherent dressing, minimise shock, do not apply anything or prick blisters Teeth: Straighten tooth, splint with foil and seek dental advice, or if dislodged, rinse in milk or saline solution, replace it correctly in socket, splint and seek dental advice Electrocution: DRSABCD, treat burns with cool water and seek medical attention Chest injuries: DRSABCD, casualty into comfortable position, encourage shallow breathing, pad injured area and seek medical advice Abdominal injuries: DRSABCD, loosen clothing and lay casualty on their back with head and shoulders slightly raised and a rolled up towel or blanket under knees, ensure casualty does not eat or drink, seek medical advice Heartattack: DRSABCD, recovery position and monitor Stroke: DRSABCD, recovery position and monitor

Diabetes: If hypoglycaemia (low blood glucose): give sugary substance and then a carbohydrate rich piece of food, if condition worsens apply DRSABCD. If hyperglycaemic (high blood glucose): apply DRSABCD, give casualty nothing to eat or drink, administer medication Epilepsy: Clear immediate area, seek medical advice, DRSABCD but do not leave patient if severe Asthma: Assure and assist into upright position, help to administer 4 puffs of inhaler, encourage them to relax, repeat medication after 4min if condition doesnt improve, seek medical advice if condition remains bad Anaphylaxes: DRSABCD, use EpiPen, lying/sitting position and observe pulse/breathing, if unconscious check for signs of life and give CPR if necessary Poisoning: If inhaled, move to fresh air, loosen tight clothing. If absorbed, remove contaminated clothing and flush skin with water. If ingested, do not induce vomiting, wash corrosive substance off mouth and face. In all situations, apply DRSABCD, call 000/poisons control if necessary. Bee/wasp stings: DRSABCD, remove sting by scooping out, apply ice and monitor Redback: DRSABCD, keep site clean and apply ice, reassure casualty Funnel-web: DRSABCD, firm pressure immobilisation bandage, call 000 Tick: Grasp part of tick and try to pull out with tweezers, seek medical advice Snake: DRSABCD, call 000, reassure casualty, firm pressure immobilisation bandage, ensure casualty does not move, seek urgent medical advice, record time of bite, when bandage was applied and any snake characteristics, do not elevate injury site Bluebottle: DRSABCD, calm casualty, dont rub site, pick off tentacles, immerse casualty in hot water for 20min (not too hot). Hypothermia: DRSABCD, move to warm place, avoid excessive movement, remove wet clothing and wrap casualty in blankets, place in recovery position. Its important to stabilise body temp. Hyperthermia: DRSABCD, lay casualty in cool and well-ventilated place, loosen tight clothing, sponge with cold water or ice at neck, groin and armpits, give cool drink if conscious, seek medical advice.