Calory - Activity Measurement

Do you know that calories is a measure of energy provided by food and is not a nutrient performing a specific function in the body?

These are the activity and energy expenditure per hour per pound of body weight

Cal/Hr/Lb	Activity	Cal/Hr?Lb
0.4	Walking, 3 miles per hour	1.5
0.5	Painting furniture	2.3
0.6	Bicycling, moderate speed	1.7
0.7	Dancing, slowly	2.0
0.8	Walking, 4 miles per hour	2.2
0.7	Dancing, fast	2.4
0.7	Horseback riding, trot	2.6
0.9	Swimming	4.5
2.2	Running	4.0
1.0	Playing ping-pong	0.7
1.0	Playing piano	1.2
1.0	Tailoring	1.0
1.0	writing	0.7

How to avoid Acne in your face?

You have Acne in your face!. Don't be panic! Acne is most often a skin infection caused by an oily secretion called Sebum. If the face is not washed with soap daily, the sebum provides an ideal area for bacteria to grow.

To prevent acne came to your face follow the skin care rule-below

1. Wash the affected the skin area with soap and warm water every morning and night. Also, wash in the afternoon after school. Dry the skin with towel. This helps to free the pores of dead cells and to remove some of the excess oils.
2. Avoid greasy creams and oily preparation s. there is already to much oil of the skin.
3. Eat a well-balanced diet. Avoid any foods that seem to make acne worse.
4. Get enough rest and exercise

Have you ever think you are what you eat?

Do the foods that you eat every day have a good nutrition? Good nutrition throughout life is essential if your image is to be that of well-formed, healthy person with shining hair, bright eyes, sound teeth, and a clear, glowing complexion. So, food not only affect your health but also your appearance.

Everyday, we divided food into four categories:

(1). Milk and dairy products

Milk and daily products help to provide the protein and minerals for growth. Adults also need milk to keep their bones and teeth strong. The following quantities of milk are recommended for different ages: babies-up to one quart each day; young children –two or three glasses; teenagers-four or mare glasses; adults-two or more glasses

(2). Meat and other protein product

Several foods may be used to provide the two or more serving recommended daily in the meat commonly served, but any type of the game such as venison or rabbit is also a suitable source of protein. All kinds of fish and poultry, eggs, and cheese are other good sources of animal protein.

(3). Vegetables and fruits

Four or more serving of fruits and vegetables are recommended each day. It is important that one of this serving s be a citrus juice (or berries).

(4). Breads and cereals.

Enriched bread and cereal products have had enough of the B vitamins and minerals added back to them to provide useful amount of these nutrients.

Keeping through fit through sport and recreation

Have you noticed that many people spend their free time to sport or recreation? Lets keep our body fit through sport and recreation.

How flexible are you? Can you do these things?
First: standing with your feet together, end down slowly. Touch your toes without bending your knees. Do not bounce up and down.
Second: start in the same position. Bend down slowly. Touch the floor with your fingers
Third: bend down again. Try to touch your knuckles to the floor.
Touched toes…………………………… fair
Touched floor……………………………good
Touched knuckles to floor……………very good
Touched palms to floor…………………Excellent

How is your eyes-hand coordination? You can find out
Stand about 2 meters (about 6 feet) from a flat wall. Toss a tennis ball from your right hand, under hand, against the wall. Catch the ball with your left hand and quickly toss it back with that hand. Catch it with your right hand. Continue to do this for 30 seconds. Count the number of times you catch the ball.
25……………………………fair
28……………………………good
32……………………………very good
35………………………….…Excellent

How is your balance? Try this activity
Stand on your toes with your heels together. Close your eyes and hold your arms straight out in front you, stay in this postion for 30 seconds without shifting your feet or opening your eyes.
15 seconds ……………………fair
20 second………………………good
25 seconds……………………very good
30 seconds……………………Excellent

Find out how agile you are
Draw a line o the floor. Stand along the side on it. As quickly as you can, jump from side to side over the line. Keep you are your feet together. Have someone time you for one minute. Count the number of times your feet touch the floor.
145…………………fair
160…………………good
175…………………very good
185…………………Excellent

How is your speed
Try the following test.
Step one :
Mark the chalkboard with a circle approximately 25 cm (10 in) above your head .
Step two :
Stand 25 cm(10 in)away from te chalk board with your facing the broad.
Step three:
Spread your legs approximately 60cm (3ft)apart.
Step four :
Now touch the small circle with your hand closest to the chalkboard and quickly reach across and touch the foot on the side farthest from the chalkboard. Repeat the complete movement 10 times in the shortness times possible
11 seconds …………………fair
10 seconds …………………good
9 seconds …………………very good
8 seconds …………………Excellent

How strong are your legs? Test their strength
First measure your height in centimeters. From a line on the floor, mark off a distance to equal to your height. Stand behind the line. Bend your knee swing your arms backward, and then jump. Measure how far you can jump.
Own height……………………fair
5cm (2 in.) beyond. ………good
10 cm(4 in) beyond…………very good
15 cm (6 in.) beyond………excellent

Do you have good endurance ?
A 3-minutes test will tell you . use a sturdy chair or bench. Step up and down 30 times each minutes of stepping up and down , sit down and quictly find the pulse I your wrist. Count your pulse for 1 minutes.
120-125………………fair
95-115…………………good
85-90…………………very good
75-80…………………excellent


(Taken from: “HEALTH AND SAFETY FOR YOU SIXTH EDITION”)

Would you say that you are healthy person?

Knowing how your body has performed, how is it changing, and what to expect of it is important to being healthy. But today, there is more to health that. The World Health Organization define health as:

A state of complete physical, mental and social well-being, and not merely the absence of disease or infirmity.

In other word, being free from physical problem does not necessarily mean that you are being healthy. Mental and social well-being. Must be considered , too.

Mental and social well-being

Since 1900, the leading causes of death have changed. People are more free of diseases that are spread by bacteria and viruses. Now they are becoming free victims of heart attack, high blood pressured cancer and strokes. Can you think many reasons for this change?
Of course, mental health and physical health are closely connected. Can you experience mental and social well-being a painful ear-interaction? Is your attitude about yourself any different during a period in your life when you have acne?

Or can you experience physical well-being when you are constantly under mental are social tension-involved in on ongoing battle with your parents, for example? When you think about it, it is almost impossible separate mental and social health from physical health.

PreventionCan you predict how healthy you will be in the year 2010? Do you know how healthy you will be when you reach 35? Can you tell how healthy you will be the next year, or even a week from now?
While you cannot predict the future certainly, you can get the idea of what your chances are for good health. Is there a new, miracle method of diagnosis to tell you this? no, you can tell your self by reviewing your own day-to-day health habits. If the health habits you practice right now preventive ones, you have a better chance of avoiding or postponing illness and injury.
Good health in later life depends in part on your health behavior right now.
In the 1960’s the Unites state public health service tried to find out why people do or do not take action that prevent illness and injury. They found that people will take preventive action if:

1. They see the health problem as one, which has a good chance affecting them.
2. They think that there would be serious consequences if the problem did affect them.
3. They belief there is a course of action that can reduce the threat.
4. They believe this course of action is reasonable.

Are you feeding your body required nutrients? Think everything that you are ate yesterday. Did you:

1. Eat or drink at least four servings from the milk and cheese group: yogurt, milk, or cheese?
2. Eat at least four servings of fruits and vegetables that are good in source of vitamins: A or C?
3. Eat at least four servings of bread and several products?
4. Eat at least two serving of meat, poultry, fish or beans.
5. Avoid junk food?
6. Have you had your blood pressure taken within the last year?
7. Do you know if there are any substances that you cause you to have contact dermatitis (redness and swelling of the skin)?
8. Do you brush and floss your teeth everyday?
9. Do you know what symptom would make you suspect tat had a sexual transmitted (venereal)?
10. How often do you take over the counter mediations (laxatives, antacids, pains relievers and so forth)?
11. Do you have a record of your inoculations? Do you know if you are still protected by these inoculations?
12. How many hours of sleep do you average at night?
13. Do you routinely do warm up exercise before strenuous physical activity?
14. Do you know the first thing to do that you are burned?
15. Do you wear a safety belt while driving or riding in an automobile?
16. Do you know the seven warning signal of cancer?
17. Do you know how good your vision is?
18. Do you know how to spot medical quackery?

Mental and social well-being

1. Which need seems to cause you the most conflict: you need for dependence or your need for independence?
2. How do you need to fulfill your need to create?
3. Do you have sudden change of mood for no clear reason/
4. Do you have social relationship that you find satisfying?
5. How do you react when you deal with people who are different from you?
6. Name one goal that you have achieved
7. Name of three goals that you have set of for yourself for the future.
8. Do you feel good about being sex you are?
9. How do you relax when you are feeling the effects of stress?
10. Under the condition, would you seek professional help? Where would you go to find it

• So we can conclude that Health is state complete physical , mental, and social well-being.
• Being free of physical problem does not mean that you are healthy.
• Not everyone practice preventives health habits, because people’s information, lack f information, and attitudes vary a great deal.
• One of common for not taking preventive health issue is someone else’s problem.

(Taken from: “HEALTH AND SAFETY FOR YOU SIXTH EDITION”)