SHAPE School Health Awareness Programme
Item
- Title
-
SHAPE
School Health Awareness Programme - extracted text
-
SAD-RF-CH-2.7
SHAPE
School Health Awareness Programme
Administered by:
Under the auspices of:
Value Education for Mutual Understanding and Service Trust
(VEMUST)
Shape your lifestyle to positive health!
SHAPE POSITIVE HEALTH WORKBOOK
Inside this workbook:
What is Shape -Vision & Mission
3
POSTIVE HEALTH -INTRODUCTION
Module-1 Positive health, Disease & dis-ease
4
PHYSICAL HEALTH-DIET & NUTRITION
do you eat the right food?
7
PHYSICAL HEALTH-EXERCISE
How fit are you?
10
MENTAL HEALTH
Do you know how to handle stress?
13
INTELLECTUAL HEALTH
Reading & remembering for exams—the easy way 1
17
SOCIAL HEALTH
What is the basis of Value based living?
19
ANSWERS
21
Module:!
Module-2
Module-3
Module-4
Module-5
Module-6
Dedication:
This workbook is dedicated to our Pujya Gurudev Swami Chinmayananda
2
What is SHAPE?
•
SHAPE is a acronym for School Health Awareness
ProrammE.
•
SHAPE is an unique student centred, activity-based
learning programme
The programme consists of six 40-minute modules that will be presented to students of
classes VIII to XII.
The topics include:
1.
2.
3.
4.
5.
6.
KSHEM AM Positive health concept
Diet & nutrition
Tips for everyday fitness
Mind mechanics & Stress reduction strategies,
Study reading techniques,
Value-based and principle-centred living
SHAPE — VISION:
Shape aims to impart the knowledge of positive health and its maintenance to the younger
generation so that they can integrate positive health practices into their everyday life
AIMS OF THE PROGRAMME:
1.
To introduce the concept of positive health in an interactive manner with the aid of
games and activities.
2.
To emphasize that health is made up of the physical, mental, intellectual social and
spiritual components.
3.
To highlight exercises in each of the above components to practice everyday
4.
The reinforce overall personality development is based on values and principles
and that it is a life-long process
3
Module: 1
POSITIVE HEALTH
You willleam ,
1.
2.
3.
4.
5.
View of life and widening it
Definition of positive health
Components of health
Health spectrum Health interdependence
Activity I
Puzzle I
Join the following 9 dots by
''
• Using 5 straight lines,
•
Without overwriting
• You should start and end without lifting your pcncil/pcn from the paper
Puzzle II
By drawing a single line change the Roman numeral 9 to 6
IX
WAT TO VIEW LIFE
Imagine a horse with a shield by the side of its eyes. The owner of the horse
puts it there so that the horse can sec only the road ahead of it and it is easy to steer
such a horse. But as hitman beings we should keep our sights wide and should be - '■
able to view the world around as fully as we can. The way we view life is callecToiir
perspective. Wc learn new things by keeping an open mind and thereby widening
our perspective.
4
We invite you to widen your perspective
and learn about positive health!
Definition of Health
WHO has defined health as “a positive state of
physical, mental and social well being, not merely
absence of diseases and infirmity .”
•
•
Health is a positive state of well being.
Being free from disease will not make you healthy
Health Spectrum
Activity II
Fill the boxes with the correct colors of the rainbow.
___
V
.1
I
B
i
"i
G
Y
i--------- 1—:
O
R
The rainbow is an example of color spectrum.
The metamorphosis of a butterfly is another example of a spectrum
Spectrum: Entire wide range of
anything arranged by degree or quality
As you can see above each color of rainbow gradually merges with the next
color. In the same way health is a spectrum with positive health on one side and
disease on the other.
The term dis-ease means “out-of-balance”.
Many of us are in this state of health, called dis-ease. We do not suffer from any illness or disease but at the
same time we are not in positive health. This lack or deficiency in positive health can be in any one of the
components of health.
5
Components of Health
Health is a dynamic and composite entity. We call it dynamic because it changes from minute to
minute. We generally think that being healthy means physical. In reality health is made up of the following
5 components:
2. Emotional
4. Social
1. Physical
3. Intellectual
5. Spiritual
Not only should we be free from disease but also we should be strong in all four components of health to be
in a positive state of health.
Health Interdependence
Story of Devas and Asuras
Once there was a fight between the Devas (the good) and the Asuras (the bad). One day they went to Lord
Vishnu asking for justice. Vishnu decided to give a grand banquet to teach them a lesson. Though the
Asuras and the Dex as did not think it was going to solve their problem they agreed to it was after all a
grand meal they were going to enjoy. They had dinner served in two different halls. In one hall, sumptuous
vegetarian mouth watering food was served for the Devas and in another hall spicy hot non-vegetarian food
was served for the Asuras.
The Asuras could not wait to enter the room as the nice aroma of the non-vegetarian food of Chinese,
Mexican, Tandoori varieties made their mouth water. But to their surprise both the hands got locked at the
elbow disabling them as soon as they entered the room. The hungry Asuras became'even angrier when they
could not get the food to the mouth. They were spilling the food all over the place but not being able to eat.
They went straight to Vishnu to tell about the injustice done to them serving a grand dinner and not being
able to eat it. As they talking to Him they saw the Devas coming out of their hall very happy belching away
after a nice meal. This made the Asuras even angrier. Vishnu calmly told them to go and look into the room
where the Devas were eating.
Can you guess what the Asuras saw? They found to their surprise that the Devas-hands were also jammed
at their elbows; but they were enjoying their meal by feeding each other. They returned to with ■their heads
down ashamed of themselves that they never thought of sharing and helping each they were too selfish.
The above story highlights the fact that as individuals we need to share and we are interdependent on
each other. Sinfilarly,
Emotional
^Health^
Spiritual
Health ’
Heal
Intettectlfa
Health
6
Social
Health
Module: 2
PHYSICAL HEALTH-DIET & NUTRITION
You will learn
l.Food groups and their role in our diet
2. To categorize everyday food items
under these food groups
3. Importance of well balance and
healthy diet
4. Healthy eating habits
inT4
> 'V:?
Food Groups
The food that we eat everyday can be grouped under one of the following five groups:
Go foods- are rich in energy and provides the fuel for work and play.
E.g: Rice, Roti, Bread
2. GrOW foods- give as protein, which are the building blocks pf our body.
(E.g.: Milk, Cheese, Curd (preferable from low fat milk), meat, fish, dal. rajma etc)
3.Glow Food- Provide vitamins, minerals and fiber, which are essential
for our body. Taking adequate quantities of these foods gives a healthy
skin and hence "glow". (E.g: fruits and vegetables)
4. Junk foods- These food items give us instant energy and are tasty but not
good for health and nutrition, (eg: Chips. Chocolates, soft drinks etc) Fatty food
items are tasty but excessive eating of these this kind of food items are responsible
for heart diseases when we grow older.
7
Did you know?
Fat deposits in our blood vessels, which block the
arteries of our heart leading to sudden heart attacks, are
found as early as 16 years of age!
Activity I
Categorize the following food items in the box under the four food groups.
Go foods
Grow foods
Glow foods
Junk goods
Fruit salad
Ice cream
Paneer
Chocolates
Mysore pak
chips
Curd
orange
Bread
Idli
Rice
Brinjal
Carrot
Meat
Spinach
Milk
Egg
Well-balanced & healthy diet
What is well-balanced diet?
Well balanced diet contains the proper proportion of the various food items. A healthy and well-balanced
diet contains all the food items belonging to the four groups, but the proportion of each varies
Look at the pyramid below. If you should plan your meals like the pyramid, you arc eating a well-balanced
diet.
Eat plenty of grow and glow foods which forms the base of the pyramid. We should also have go foods to
provide us energy for work and play. Junk food and fried food items should be kept to a minimum.
8
Food pyramid
Healthy eating Habits
1.
2.
3.
4.
Eat like a king at breakfast, like a common man at lunch and like a pauper at supper.
Try not to eat junk food in between meals.
Sit in the Dining table and enjoy your food. Do not watch TV and munch your food.
Keep yourself busy - boredom leads to over eating.
9
Module: 3
PHYSICAL HEALTH - EXERCISES
You will learn
1. Categories of exercise
Z.Benefits of exercise
3.Components of exercise
4. .Goals setting & practical tips
Categories
There are 3 main categories of exercise:
1. Aerobics
2. Calisthenics
3. Weight Training
.<
vi:4
Aerobic exercises are done by moving large groups of muscles vigorously enough to
increase the supply of oxygen from the lungs to the heart and other parts of the body.
When done regularly it improves heart and lung fitness.
E g swimming, fast walking jogging cycling and skipping
Calisthenics are stretch exercises. It improves the flexibility. They are done
by moving the large and small joints of our body. They are
good as warm up and cool down routines. They do little to
improve heart and lung fitness.
E.g. Touching toes, leg lifts, knee bends.
1
3.Weight training helps to build muscle strength. These exercises do not
directly improve the heart and lung fitness.
Eg. Lifting weights.
10
Though all the above 3 categories of exercise are beneficial, aerobic exercise arc ven useful for overall
fitness and it has be proven to prevent lifestyle related diseases like heart attacks, diabetes etc
Activity I
Write down your previous day routines and calculate how many times you did an aerobic activity.
Name of Activitv
Number of Times
Place
1.
2.
3.
4.
No of Minutes
..
Benefits of Exercise
Regular physical exercise gives one a healthy body and a healthy mind.
Through regular exercise you can
• Make heart and lungs strong
• Reduce risk of heart disease, high blood pressure and high blood sugar
• Bum body fat
• Become stronger and more flexible in body movements
• Have strong bones
• Look better with good shape bright eyes and healthy skin
• Be more alert with better concentration
• Sleep better at night
• Reduce the effects of mental stress
In short you can gain
Stamina, which is the endurance to do, sustained physical activity
strength which is the ability' to have power to move or lift things
Flexibility is the ability to be agile and fit
Components of exercise
Choose an exercise that conveniently fits your daily routine.
An exercise routine should be preferably done all days of the week - at least 3 times a week
It should last for 30 -45 minutes
Always warm up-do your routine - and cool down
Goal setting & practical tips
Easy tips to be healthy
• Walk or cycle to the market instead of going by car
• Climbs stairs instead of going in lifts
• Dust and mop your rooms yourself instead of asking someone to do it
• Go for a walk with friends instead of playing video games
• Play outdoors instead of watching TV
Give no excuses like “no time”, “no facilities”, “too tired'’, “too difficult” and so on.
Like any activity' in life that you need to succeed, you need to set goals for yourself and make sure you
stick to your plan. The activity pyramid in the next page gives you guidelines for the goals and plan for
every week
11
r
^jygArf
Cut down on________
FROM THE PRESIDENT'S
COUNCIL ON PHYSICAL
FITNESS & SPORTS
•Watching TV
•Playing computer games
•Sitting for more than
30 minutes at a time
2-3 fl me j a week
Stretch/strengthen
Cud-upi; sit-ups
Weight training
Leisure activities
•Golf
•Bowling
•Softball
•Yardwork
3-5 times
3 = 3 times
a wook
Recreational
Aerobic exercise
-Swimming
J ports
•Basketball
•Tennis
•Bicycling
•Brisk
Hiking
walking
Soccer
Walk~tKe7dog|M|
MakcTextra steps, in,your, day
12
Module :4
MENTAL HEALTH
Mechanics of Mind
What is Mind?
Mind is flow of thoughts
Mind can be compared to a river.
Stagnant water is not a river so also when there is no thought flow (as in deep sleep) there is no
mind.
The nature of a river depends on its quality and quantity of water and the direction of flow.
Quality of water in the river depends on whether it is clean or dirt}-. How the river flows depends on the
quantity of water. When there is a flood, water overflows the banks and water gushes all over. The
direction of flow depends on the banks that direct the water in the right direction so that the water will flow
into the sea.
So too the nature of mind al any given time depends on quality, quantity and direction of thoughts as shown
in the picture.
13
Our mind emotions and thoughts keep on changing every second is it ntgural? What is this due to?
The rapidly changing character of mind is it’s natural state of activity. The nature of mind al any given
moment is dependent on three factors of thought flow: quality, quantity and direction of flow.
The state of our mind will depend upon:
1. Quality of thoughts - noble and selfless thoughts make the mind pure. Low passions and criminal
thoughts make it dirty.
2. Quantity of thoughts - more the thoughts, the mind is agitated; reducing the number of thoughts
make it peaceful
3. Direction of flow- the directions of flow of a river is determined by its banks and to the ocean into
which it ultimately drains into; the direction of thought flow are guided by the values and principles
that are important to us. (These are the banks) Our life time ambitions is the ocean into which our
thoughts flow ultimately
How does thoughts arise?
An object or action from the world outside stimulates thought. (It can be an ice cream van or an unkind
word.) This is perceived by our sense organs. This information reaches the mind. Till now it is purely a
physical process like any physics experiment. Once the stimulus has reached the mind, thoughts arise...
If we react to the stimulus then these thoughts take the form of a desire (‘7 wan/ strawberry ice cream" or
‘7 want to bash the person who ihsulted me") these desires activate the action organs and they carry out he
appropriate actions. This last event isalsb'purely mechanical.
•
Thus we can see the only place we can intervene or make any change between the stimulus and response is
in the arena of the mind. Thus the mind has the ability to choose our response. This is called responsibility
(response -ability). This is a unique gift to mankind Animals and plants are programmed by nature and do
not have this response -ability. Hence we should take pride and use this response-ability to the maximum
extent.
14
Response - ability
STIMULUS
What is stress?
THE STRESS RESPONSE
Imagine the following situation.. You have rented a small cottage in a
remote part of kodaikanal and one night after dinner you are standing at the
sink washing the dishes. It's been raining all day. and now a strong wind is
blowing the rain against the windows. Although it’s pitch dark outside, the
cottage itself is warm, and you are looking forward to relaxing with a book
prior to going to bed. As you turn away from the sink you suddenly see a an
ugly face pressed up against the windows and grinning at you!
At the moment this happens, striking physical changes are set in motion in your
body. Because you had just finished eating dinner, and relaxed, blood was being diverted to your gut to aid
digestion (therefore less blood is being sent to your brain). Your breathing was relatively slow, your heart
rate was quite slow and regular, and your skin was dry1 and warm.
Now, digestion has stopped. Blood is being shunted rapidly away from your
gut to your brain, which is now highly aroused, and particularly to your muscles.
which are preparing for action. Your heart rate and blood pressure have increased
dramatically, and your skin (as the blood is diverted away from it feed the brain and
muscles) becomes cool and clammy. The palms of your hands are becoming moist and
your pupils dilate. From your nervous system a message has been sent to the adrenal
glands to secrete the stress hormones, i.e. adrenaline and noradrenalin. These hormones
increase the force and speed of contraction of the heart and they also enlarge the airways so that more air
can reach the lungs more quickly. Blood sugar (glucose) is released from storage in the liver into that can
be burned rapidly. Your blood has also become ‘stickier’ and more likely to clot should you be injured
The perceived threat (the essential component in all stresses), has produced a highly »
f complex series of biochemical and psychological reactions, which Walter Cannon of
▼fc Harvard described as the ‘fight or flight’ reaction This sequence of bodily changes is jh|
genetically programmed into each of us and links us to our prehistoric ancestors. Of
course, you don’t need to go to a remote cottage in Kodai to experience all this. A f t
near miss on the chennai roads can produce exactly the same pattern of changes.
J
'
Today, most of the stress we face are not solved physically by either fighting or fleeing, so the
body’s stress response has no way to dissipate. Modem man has retained his primitive hormonal and
chemical defense mechanisms, but a twentieth century lifestyle docs not allow a physical reaction to the
stress agents we face.
Physically attacking people whom we hate, or running from what we find to be an acutely stressful
event(like exams-however much we may relish the thought), are not socially acceptable reactions.
15
Our long evolved and ancient defense mechanisms prepare us for dramatic and rapid actior}., t}ut .
find little outlet. We have to repress them. It is the inappropriateness of the normal biological sit ess
response in the context of modern living, which is potentially harmful.
- . .
How can we reduce stress in our lives?
We can reduce your stress levels by following these three simple strategies
1. Live in the present.
Present is the only time we can act and do and achieve.
2. w ork within your area of influence
We have to be practical and do small little things which is within the area of our life that we
can influence. Sitting and broodirtg about the state of the world over which we have no
control is a sheer waste of time and mental energy'.
3. Be practical - expect all eventualities
Whatever action we do. only four kinds of results are possible:
1. equal to w hat w e expected
2. more than w hat we expected
3. less than what we expected
4. opposite of what we expected.
It is impossible for us to do any action without expecting results. If we expect all the
above eventualities our disappointment is much less and it goes along way in reducing
our stress levels.
4. Acceptance - accept that we cannot call all the shots
Our performance is usually not consistent. We have little say regarding external factors.Jt is
impossible to predict unforeseen factors that may modify’ the results.. So we.should learn to
accept things as they are.
16
■
7^
■<
jt--
Module: 5
INTELLECTUAL HEALTH
You will learn
1. What is reading
2. Principles of study reading
i m*
3.Revision - the proper way
Reading for exams & enjoying it!
What is reading?
Recognition
Reading starts with recognition of written words
Physical transmission
You also need a good eyesight and lighting for the transmission
Comprehension
You should next understand what you are reading If what you are reading is ABCs,
there is no problem! But if it is nuclear physics, you will not understand a
thing!
Knowledge bridging
If you do not understand a certain area of what you are reading you get a
doubt. You can either ask your teacher or refer other books to bridge the gap in your
knowledge
Retention & Recall
This is the most important aspect of reading for exams you want to
remember what you have read and write it clearly in the examinations
Principles of study reading
Step:1
■ Read the title and think about it; how much do you know the topic
Step: 2
■ i ook at the Table Of Contents
17
Step. 3
-Read introduction and summary of Chapter (or) first and last paragraph
Step: 4
Read review or discussion questions
-"
Step:5
--Read all major headings and subheadings
Step: 6
-Look at all pictures and tables
Step: 7
- -Read first and last lines of the each paragraph
Step:8
'-Review and write down the major points of the chapter as fast as you can ( 2minutes)
Step: 9
-Read the chapter in depth
Step: 10
Make notes
Review & revise
REVISION- THE PROPER WAY
First revision should be done ,10 minutes after one hour of learning. This will enable you to remember what
you have learnt for day only!
But if you revise the same topic the next day also, you will remember what you learnt for a week
And if you revise the same topic the next week and every week for 3 weeks, the learning is permanent and
you will be able to recall.at will
Another advantage of regular resision is that the time you spend in revising the sarnie topic becomes lesser
with each revision.
1 REVISION
TIMING
RECALL
24 hrs
II
10 mins. After
1 hour learning
1 day after
7 days
111
7 days after
15-30 days
IV
Every week x 3
Long term
|
18
Module: 6
SOCIAL HEALTH
VALUE BASED LIVING
What is value?
-'X - -J
rv
>
Value literally means worth or desirability. In Our context, it stands for one's judgement of what'is* valuable
or important in life.
What is important in life?
What is the most important thing in our lives ? Money ? Power? Home? Parents? Friends? These may look
important; but when we analyze why we think any of the above is important, it boils down to a very selfish
reason - our happiness! Don't kid yourself. It is a universal need. Our happiness is most important in our
lives.
What has values to do with'our happiness?
Remember that value is one's judgement of what is valuable in life. The most important thing in life is our
happiness. Naturally we are going to pick our values for our living which will give us happiness.
How do we determine a value9
First a knowledge of standard codes of living in our society is necessary - you can call this ethics, morals.
principles, it does not matter.
At birth, we have no knowledge of values. When the baby throws tantrums, it gets a strong message from
the mother that it is not right. In order to please the mother, it stops the tantrums- the first step towards
value based living!
All through our lives we continue making this value judgment- is this important in my life? Will this give
me happiness? Will I be comfortable doing this? If we are convinced, then we internalize this value. After
this internalization, our actions and interaction with the society is in line with the value set we cany .
Let us take an example - Truth. We all know7 Truth is a good value and telling lies is not right. But how
much we adhere to this principle depends on how much wc have internalized this knowledge. Al one
19
extreme, when we have zero internalization we have absolutely no qualms about it. Mahatma Gandhi is
example of 100% internalization of the value of Truth.
Free will- the human prerogative
At every turn of our lives we are faced with a choice. Man is the only being in this universe that has this
free will. Though it is beneficial, this choice makes us afraid whether we will make wrong judgments.
What looks like a perfectly ideal solution at one time looms as a large mistake in the future. In choose
values to guide our lies this freedom of choice plays a very important role.
How to distinguish between right and wrong?
Right and wrong are relative and depend upon the society in which we live in. What we consider as wrong
in India may be viewed as right in another country. In a society of cannibals, eating human flesh may not
be considered wrong!
These arc the two ways of finding out what is right or wrong
Step 1. Look at the collective wisdom of our society' that has laid down certain codes of conduct which will
lead to universal happiness. Examples of such values are honesty, charity, love, generosity, and
unselfishness. W'e should read and acquire knowledge about these values.
Step 2. This is a very personal one. Just watch your minds’ reaction to any action you <io. If the mind is
agitated and keeps on thinking, "1 should not have done it" then that action is wrong. You should attempt to
clarify' your values on that subject and avoid doing it again. Right actions on the other hand, bring
happiness and your mind is at peace with itself.
Respect for elders is one value many teenagers have problems with. Especially in India this is an important
value. If we are and brought up in India this value will be ingrained in us. Naturally if we act against this
value it creates mental disturbances and unhappiness..It is important we accept this value and internalize itfor our happiness!
20
ANSWERS
Module:!
Puzzle: 2
SIX
Module:2
Activity: 1
Categorize the following food items in the box under the four food groups.
Go foods
Bread
Idli
Rice
Grow foods
Egg
Milk
Paneer
Curd
Meat
Glow foods
Fruit salad
Junk goods
Ice cream
orange
Chocolates
Brinjal
Mysore pak
Carrot
Spinach
chips
21
- Media
SDA-RF-CH-2.7.pdf
Position: 3746 (2 views)