Standard 7: Practicing Health-Enhancing Behaviors

Performance Indicators

7.12.1 Analyze the role of individual responsibility for enhancing health.

7.12.2 Demonstrate a variety of healthy practices and behaviors that will maintain or improve the health of self and others.

7.12.3 Demonstrate a variety of behaviors to avoid or reduce health risks to self and others.

Physical health

Practice good hygiene habits (brush teeth, take showers, clean rooms, clean clothes)

Limit your screen time to reduce sedentary activity (TV, computer, phones, etc.)

Teens should engage in 60 minutes of vigorous physical activity per day.

They should also incorporate the different components of fitness

Cardio Endurance

Ability of your heart, lungs, and blood vessels to supply your body with oxygen. Your heart pumps blood more efficiently and your lungs can intake more oxygen

Examples: running, swimming, biking, jump rope

Muscular Strength and Endurance

Strength: How much force you can exert, or how much weight you can lift

Endurance: How many times you can move a weight without getting exhausted

Examples: weight-lifting, push-ups, sit-ups, planks

Flexibility

The ability of your body to move through the proper range of motion. Reduces muscle soreness and the risk of injury during physical activity

Examples: yoga, pilates, stretching, gymnastics

Nutritional health

It is important to eat a healthy balance of fruits, vegetables, meat, carbs, and dairy. Visit MyPlate.gov to find out more.

It can be difficult to determine what is nutritious and what is not. Becoming food literate describes the idea of proficiency in food-related skills and knowledge and how it relates to personal health (Truman, 2017).

Food Label Information

Servings per container: Total number of servings in the container. Pay attention to this, because it means you may be consuming more calories and nutrients than you believe

Serving size: The amount that is customarily eaten in one sitting. This may be an unreasonable amount depending on what the product is.

Calories: The total number of calories, or energy you are receiving from all nutrients in the product. Calories give us the energy we need for our body to function. Calorie-dense foods often lead to more weight gain and a lack of nutrients. Nutrient-dense foods are often more filling and contain fewer calories.

% Daily Value (DV): how much a nutrient in a serving of the food contributes to a total daily diet. Any nutrient with 20% or higher of a nutrient is considered high in a nutrient, and 5% or lower is considered low in a nutrient.

For fat, cholesterol, sodium, total carbs, and sugars, you do not want to exceed 100% DV. You may want to stay lower. For vitamins and minerals, you want to reach 100% DV.

Avoiding drugs and alcohol

Short-term effects can range from changes in appetite, wakefulness, heart rate, blood pressure, and/or mood to heart attack, stroke, psychosis, overdose, and even death.

Longer-term effects can include heart or lung disease, cancer, mental illness, HIV/AIDS, hepatitis, and others. Long-term drug use can also lead to addiction. (NIDA, 2021)

References

National Institute on Drug Abuse. (2021, August 3). Introduction. National Institute on Drug Abuse. Retrieved November 1, 2021, from https://www.drugabuse.gov/drug-topics/health-consequences-drug-misuse/introduction.

Truman, E., Lane, D., & Elliott, C. (2017). Defining food literacy: A scoping review. Appetite, 116, 365–371. https://doi.org/10.1016/j.appet.2017.05.007

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