PDHPE YR 10 NOTES

PLANNING FOR SAFETY 1

Risk Taking 1
Drug Use in Social Settings 2
Sexual Risk Taking 4
Road Safety 4

MENTAL HEALTH 4
10 Common Thinking Errors 5
Mental Illness 6
Types of Depression 7
Treating Mental Illness 8
Problem of Stigma 8

HEALTHY FOOD CHOICES 9

Revision questions: 12

PLANNING FOR SAFETY

Factors which influence decision making:
alcohol/drug consumption
peer pressure
Setting
mental state

Personal safety plans:

1. outline of risk factors
2. follow the trust,talk, take control model (trust you thoughts and feelings about situation,
talk to trusted person from support network, take control in developing and following your
own plan)

Risk Taking
Positive risk taking (challenges in relationships, academics,personality, goals) = growth
Negative/Unhealthy risk taking includes activities that are dangerous to health and safety of yourself
or others.
RISK TRIANGLE: Allows understanding of factors that determine whether a risk is likely to be
health-enhancing or detrimental to health
1. Activity (pos/neg? Drugs or auditioning for school play?)
2. Person (GAP HPK: Gender, Age, Personality, Health Status, Previous experience,
Knowledge)
3. Environment (Setting(time of day, physical environment), is it legal?, are other people
involved trustable?)

Drug Use in Social Settings

-Drugs in party increases risk of accidents, violence, unplanned sex, irresponsible behaviour
Alcohol:
-Depressant which slows down action of central nervous system leading to slower reflexes, poor
coordination, slurred speech, blurred vision, confusion,

Standard drinks are a measure use to help gauge what alcohol may be consumed for low-risk
drinking, especially when driving

To stay under 0.05

-female adult should have no more than one standard drink in the 1st hour and no more than
one drink every hour after that
-male adults should have no more than 2 standard drinks in the first hour and no more than one
standard drink every hour after that

(But males have 2 in first hour ok)

Why are there no recommended drinking guidelines for young people?

-legal BAC (blood alcohol concentration) for all learners and provisional license holders is 0.000
% (no alcohol allowed when driving)
-young people are still growing + low body mass-alcohol will harm them more quickly
-girls have less body mass with less water and more fatty tissues, making alcohol more
concentrated in their systems than their male counterparts
 Alcopops Harms: combination of stimulants and depressants can wreck central nervous system
What i learnt from Standard drinks activity: pay attention to size of cups/glasses and alcohol
concentration for low-risk drinking. Pour your own drinks

Binge drinking: drinking heavily over short period of time or drinking continuously over a number
of days or weeks. Cause acute intoxication (drunkenness).

Decision Making Process

Step 1: State the problem
Step 2: Gather info about available options
Step 3: from this info, Examine different options available to you
Step 4: consider consequences of each option
Step 5: Select best option for you and take action
Step 6: evaluate your decision to see if it was the right one for you to take

Drink spiking: addition of drugs to a persons drink without their knowledge or consent
Aka mickey finn or being slipped a mickey
Signs: waking up with memory blanks, dizziness, intoxication,loss of inhibition,loss of
consciousness
Drugs used and their effects: sedation,
Strategies to avoid ds: avoid sharing, buy own drink, dont drink something you didnt see
opened, ask for help from trusted,Keep an eye on your friends and their drinks
Dangers:assault, robbery, health
Substances used: alcohol is most common (concentration of alcohol in drink provided is higher
than expected through substitution or additional alcohol), most common drugs used are central
nervous depressants (GHB and Rohypnol)

GHB (colourless,odourless) good for spiking drinks

Illicit Drugs
-used to change sensory experiences (eg. lights in party may seem brighter), increase energy, stay
awake longer, be less socially inhibited
polydrug=two or more drugs used together. It can multiply effect of each drug, add to adverse
reactions, possibly leading to overdose
Additional risks with illicit drugs: 1) drugs being mixed/contaminated with other materials, 2)
unknown purity and strength of illicit drugs, 3) legal consequences, 4) unpredictable reactions if
mixing with other drugs (esp hallucinogens)
First aid hints:
Ambulance: tell them (LET assist
location, events, telephone number,
How many people require assisstance, conditions of people requiring assistance,assisstance
currently being given)
-treat injuries, ensure surroundings are safe, regulate temperature
-lie unconscious person on their side. Clear airway, check they are breathing. CPR if they have no
signs of life
-dont give fluids to unconscious person

Sexual Risk Taking

Communication in Relationships
Clear communication is essential for making healthy decisions about sex. If misinterpretation
occurs, they make be pressured to sex.
Mixed message=words/actions seem to contradict one another
Missed message=one so vaguely stated that other person doesnt understand it
Assumption=person believes something to be true without confirmation

Road Safety
Factors that contribute to road crashes
-human: things people do or not do
-vehicle: vehicle design/mechanical faults
-road environment: eg. road construction faults

MENTAL HEALTH
Mental health
=emotional and spiritual resilience
=striking balance in social, physical, spiritual, economic and mental aspects of lives
imbalance=mental illness
Social: support network, friends who are good listeners, involved in activities, positive
relationships
Emotional: reward, value yourself, share concerns and fears, flexible thinking, seeking help
Physical
Mental: stress management, no procrastination, positive thinking
Spiritual: have a purpose and a belief system, develop strengths so you can reach your full
potential

Mental Health problems:

-stress: releases hormones like adrenaline. These hormones raise blood pressure, blood sugar,
heart rate, slows digestion (bodys fight or flight response)
If we dont physically exert ourselves during this stress response, bodys chemistry is upset
How to Manage? Change feelings about problem through THOUGHT-STOPPING
Eg. cant audition, i suck at singing. -STOP! I have practised a lot, i can do this

10 Common Thinking Errors

*s is for challenge/solution
1. Black and white thinking (everything is either good or bad, nothing in between)
S: look for grey shades
2. Unreal ideal (making unfair comparisons between individuals and yourself)
S: Stop making unfair comparisons
3. Filtering (honing in on the negative aspects of your situation then ignoring all the positive
aspects)
S:Consider the whole picture
4. Personalizing (blaming yourself for anything that goes wrong, even when its not your
fault or responsibility)
S: Find all the causes
5. Mind-reading (assuming others thoughts, eg. they focus on our weaknesses)
6. Exaggerate (exaggerating consequences and imagine that the results will be disastrous.
S: Put it in perspective
7. Over-generalizing (exaggerating failures in life leading to thoughts like: I always make
mistakes)
S: Be specific
8. Fact versus feeling (confusing thoughts or feelings with reality)
9. labelling (call yourself or other people names) Instead of being specific eg.That was a
silly thing to do you make negative generalizations about yourself or other people by
saying things like shes an idiot.
S: Judge the situation, not the person
10. Cant Stand-itis
S: Accept that frustration is a normal part of life

Mental Illness
Australians, Depression is most common
Definition: illnesses of the brain. Result from problems with communication between neurons in
the brain
(eg. depression: lower levels of neutrotransmitter serotonin and schizophrenia: lower levels of
neurotransmitter dopamine these discoveries have led to certain medications )
Risk factors of mental illness development: genetics, brain chemistry, life events, personality
Different types of Mental Illnesses:
Anxiety disorders Generalised anxiety disorder, PTSD, OCD,
social phobia, panic disorder, specific
phobias

Person feels anxiety/panic in everyday

situations

Personality disorders Extreme and inflexible personality traits

Persons patetrn of thinking and behaviour
are different from societal expectations
Narcissistic personality disorder/borderline

Eating disorders Anorexia, bulimia

Mood disorders Depression, bipolar

Impulse control and addiction disorders Urge to perform harmful acts

Alcoholism, kleptomania (stealing),
compulsive gambling

Psychotic disorders Distorted awareness and thinking. 2 most

common symptoms are hallucinations and
delusions
Eg. schizophrenia

Example of Anxiety Disorder: OCD

person experiences unwanted and intrusive thoughts and fears (obsessions) that leave them
feeling really anxious. To manage these anxious thoughts they begin to do things or use rituals
(compulsions) to cope. eg. a fear of germs can lead to constant washing of hands and clothes.

Depression:
Types of Depression

Type Description

Psychotic Depression a major depressive episode that is accompanied by

psychotic symptoms (eg.paranoia, hallucinations)

Antenatal and Women are at an increased risk of depression during

Postnatal Depression pregnancy (antenatal or prenatal period) and in the year
following childbirth (postnatal period).

Bipolar Disorder (manic known as 'manic depression' because the person

depression) experiences periods of depression and periods of
mania, with periods of normal mood in between.

Cyclothymic Disorder -chronic fluctuating moods over at least 2 years. It is a

milder form of bipolar disorder(shorter duration of
symptoms, less severe and not as regular) Therefore it
doesn't fit the criteria of bipolar disorder or major
depression.

Dysthymic Disorder less acute and severe than major depressive disorder.

Seasonal Affective A mood disorder with a seasonal pattern. Depression

Disorder (SAD) during winter is common

Melancholia a severe form of depression where many of the

physical symptoms of depression are present.One of
the major changes is that the person starts to move
more slowly.

Risk factors for developing depression. Increased risk if you:

a history of depression or anxiety in close family members, female,stressful life
events,personality and coping style,physical illness or disability, drug and alcohol
use,childhood experiences,being in a minority group thats disadvantaged socially

Eating Disorders
Types:purging disorder, binge-eating disorder
Causes: socio-cultural influences, perfectionism, low self-esteem

Treating Mental Illness

Medication,Individual therapy, community support programs

Medication: helps brain restore usual chemical balance, so symptoms are

reduced/eliminated
Individual therapy: talk to psychologist/doctor who can provide strategies
CSP: give them opportunities to be integrated into community

Problem of Stigma
People with mental health concerns may not seek help due to fear of stigma. Fear+lack
of knowledge can cause others to use derogatory words regarding ppl with mental
illness.

Signs of Mental Health Problem

-change in feelings (paranoia,fear)
-changes in thinking (pessimism, voices in head, self-harm, dwelling on past events,
difficulty concentrating)
-changes in behaviour (isolation, sleep, appetite, risk-taking, energy(

look , listen, Talk, Seek Model

Look for signs listen to the person talk about what is going on seek help together
HEALTHY FOOD CHOICES
Influences on food choices:

Socio-cultural Physical Psychological Political/Economic

Customs, social taste , allergies, Comfort eating for Cost, marketing,

norms, family seasonality of boredom/mood, laws governing
habits, religion, foods, demands for stress relief, food industry
advertising body (growth) self-image

Bodies are made up fo 60% water. dehydration=increased blood pressure, reduced

amount of blood/oxygen delivered to muscles
Diuretic effect=something which increases volume of urine
Generally, ppl grow most from 11-18. Average height/weight increase is 20cm/kg for
males and 16 cm/kg for females.

Nutritional models and guides:

Old guidelines=12345+ Food and Nutrition Plan
Numbers refer to recommended serves per food group for all Australians
1 serve of meat/meat alternatives
2 serves of dairy
3 serves of fruit
4 serves of vegetables
5 serves of bread and cereals

Problems: inflexible, esp for ppl with dietary needs

New, improved guidelines: Australian Guide to Healthy Eating and Dietary Guidelines
-enjoy variety of foods every day from 5 food groups:
1) Grain foods, 2) vegetables and legumes, 3)fruit, 4) dairy, 5) lean meat and
poultry,eggs, tofu
-these guidelines name 5 core factors for good health: good nutrition, low saturated fat,
salt and sugar intake, breastfeeding, safe food handling, physical activity
5 core food and lifestyle patterns by National Health and Medical Research Council
(NHMCR): Healthy eating for children:
1) To achieve/maintain healthy weight, physical activity+eating nutritious foods to
suit energy requirements
2) Enjoy wide variety of foods
3) Limit saturated fats,added salt, sugars, alcohol
4) Encourage breastfeeding
5) Care for food; prepare and store it safely

Healthy Food Plate (by Nutrition Australia)

-based on healthy eating pyramid, promotes health through food variety
-reduce salt, fat and sugar. Introduce fibre, vitamins, minerals, water

RDI-recommended
dietary intake
Iron: transports oxygen
around the body.
Hemoglobin is partly made of iron and it transfers oxygen from lungs to tissue via blood
Calcium: builds strong bones and teeth, aids nerve signals, clotting blood

Obesity in Adolescents
20-25% australian adolescents are overweight or obese
Causes: genetics, environment (living in environment that does not encourage health),
life events (stress in relationships), glandular problems (decreased secretions from
thyroid/pituitary gland leads to excessive weight)
Overweight: individual is over 10% of weight considered desirable for height, age and
sex
Obese: over 25%
Health adversities:
-fat cells become overfilled with stored fat and are unable to produce energy efficiently.
Because these cells still have to be maintained by the body, the heart has to work
harder to pump blood to these fat cells in order to receive nutrients and stay alive
strains heart+ increase blood pressure

-increased cardiovascular problems, diabetes, high blood pressure, gall bladder

problems, cancers, varicose veins

Obese adolescents have 80% chance of suffering from adult obesity

Fat in our diet
-excess body fat is very efficiently stored and not readily used as energy source
-fats are easily digested, do not fill us easily (so eat heaps), taste pleasurable, readily
available in convenience foods

Our total energy needs=basal needs+activity needs

Basal energy is amount of energy used to grow and keep our bodies working
Energy balance is balancing energy consumed and energy exerted

Reading Food Labels

It is compulsory for manufactures to include: use by/best before date, ingredients
list, may contain, country of origin
Ingredients list: ingredients listed in order of descending weight
Objective response questions (20)
Fats: saturated fats(veg oil) should be minimised as it increases heart attacks, high in
cholesterol
Product with less than 3% fat is deemed low fat
Carbohydrates: primary source of fuel. Made up of sugars and starches
 Are complex (high-fibred, long time to digest) or simple (refined sugar with less
vitamins/minerals)
Glycaemic Index measures how quickly carbs are absorbed by the body and the
increase in the amount of glucose in blood
Sodium: Food deemed low in salt has less than 120 mg per 100g.
Dietary Fibre: reduces cholesterol
Food deemed high in fibre has at 4g per serve
Additives: all natural and synthetic additives must be noted in ingredients list. Additives
can be classified in following groups:
-colours
-flavour enhancers
-preservatives
-antioxidants (prevent foods with fats and oils from going off)
-thickeners (modifies consistency of food)
-food acids (maintains acidity of food)
-humectants (control moisture levels in foods, particularly baked goods)

Short Answer questions (30 marks)

Extended response questions (10 marks)

Revision questions:
Identify 6 personal characteristics that could influence whether a person might take risks that are
detrimental to or enhances their health
Describe the different parts of the Risk Triangle
How many drinks should people have to stay under 0.05 BAC?
What is BAC, and how much is legal for driving?
What could binge drinking result in?
Name features that could affect your resistance to alcohol (as many as you can)
What is a "mickey finn"?
A friend is lying unconscious in a pool, she appears to have drunk too much and lies in
a lot of vomit. What do you do?
Describe the three miscommunications in relationships
What are the factors that cause car crashes?
Define mental health
Name the 10 common thinking problems and their solutions
1 in ____ Australians feel depression
Name a disorder and describe it in detail.
Define depression and its impacts on our health
Who is more at risk of developing depression?
What is diuretic effect?
What has improved from pyramid to plate?
Why do we need iron?
What are the effects of obesity?
What is basal energy?
What is considered low fat?
What is considered low sodium?
Name some types of additives
Obese adolescents have a ______% chance of being obese in adulthood.