PE Notes

Mental Health
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Manifest: To become clearly apparent to the sight or understanding

Stressors: An agent, condition or stimulus that causes stress to an organism
Psychosomatic: Of or relating to a disorder having physical symptoms but originating from mental or
emotional causes.
Tension: a mental, emotional or nervous strain
Visualisation: to form a mental image or envisage
Fight or flight response: A stress response in the body that releases chemicals to either flee or fight
Grieving: to mourn or sorrow for an event, person etc.
Relaxation: the act of being relaxed having the body in a peaceful state
Imagery: a set of mental pictures or images, a technique in psychology that gets the patient to use
pleasant fantasies to relax and counteract anxiety

Types of Help Available

 Doctor
 Psychologist (can’t prescribe)
 Psychiatrists (Can prescribe)
 Social Workers and Occupational therapists in Mental health
 Public Hospitals
 Specialist Community Services
 Crisis Assessment or Acute Treatment Teams

Telephone Based Services

 BeyondBlue
 Lifeline
 SANE
Web Based Services
 Headspace
 Headroom
 MoodGYM

Body Mind
Emotion Feelings
Feel Good Activities

 Play Sport
 See a movie
 Walk the dog
 Listen to music
 Go shopping
 Read
 Watch TV
 Swim
 Bathe or shower
 Go out to Eat

What is Stress?

 Tense about something in our life

 Stress can be good (motivation) and bad Angry/Irritable
(depression)
Anxious/Nervous
 Normal, natural physical and mental
response to cope
Confusion
 Stress produces chemicals that raise our
heart rate, blood pressure and mental focus Moody or easily
frustrated
 When the stress chemicals build up it can
cause damaged physical and mental health Sadness

What causes stress in young people? low self esteem

M e n ta l S y m p to m s

 Important to work out what’s troubling you Lack of Confidence

 Common causes: family, school, work or
peer relationships Restless

How do you know if you are stressed? Lack of

Concentration

 Both physical and psychological Sleeping Problems

Eating Issues

Substance Abuse

Grinding Teeth

Nail Biting

Procrastination
 Impatient

Intolerant

Upset Stomach

Fatigue

Sweating

Cramps or Twitches
Physical Sym ptom s

Dizziness or fainting

Short breath

Muscle Tension

High Blood Pressure

Asthma

Weak Immune System

Headaches

Constipation/Diarrohea
What can you do to deal with stress?

1. Sort Out Relationship Problems

2. Take Time Out
3. Keep Things Balanced
4. Get More Organised
5. Lead a Healthy Lifestyle
6. Use Relaxation Techniques

Where to get help?

 Find out what’s troubling you then talk to someone

 Health concern  speak to a doctor
 Relationship, friendship, family problems  trusted adult or friend

Key Points

 Everybody feels stressed sometimes

 If stress is _____ and never lets up it takes a toll
 Stress is different to depression
 Ways to reduce and manage stress
 You don’t have to manage stress on your own

The Fight or Flight Response

Music
 Hormones, Adrenaline and Cortisol released when a threat is
perceived
 Also called Stress Response, prepares to fight or flee raising heart, Counting
breathing rate, blood pressure and metabolism
Coping Strategies

 Glucose released  energy, blood flow increased  move large

muscle groups, Pupils widen  more light and sweat  cool the Yoga
body
 Stress can improve performance by preparing the body for action
and focusing concentration Exercise
 Situations can produce low level activation of stress response which
can weaken immune system

Relaxation Response
Imagination
 Opposite to stress response and fight or flight response
 Characteristics: Relax Muscles
o Slower and deeper breathing
o Less tense muscles
o Organ function occurs normal Meditate
 o Clear thinking
o Enhanced Memory
o Improved Concentration
o Confidence and calmness
o Better sleeping
o Increased productivity
o Stress hormones lower
o Improved Immune system

Relaxation Techniques

1. Progressive Muscle Relaxation

2. Imagery Relaxation
3. Mandela
4. Relaxation Combination Technique A (Controlled breathing, Imagery, Progressive Muscle
Relaxation)
5. Relaxation Combination Technique B (Focus, Centred breathing, Muscle Relaxation)

Mental Disorders

 Panic Disorder: A disorder that has reoccurring and disabling panic attacks that are
characterized by sudden attacks of fear and nervousness with sweating and racing heart.
Caused by family history, brain abnormalities, substance abuse or life stress. It is treated by
psychotherapy, cognitive behavioural therapy and medication.
 Agoraphobia: Agoraphobia is an anxiety disorder. A person with agoraphobia fears
experiencing anxiety or having a 'panic attack'. They may avoid leaving their home for a long
time. Agoraphobia responds well to treatments including medication and cognitive
behaviour therapy.
 Post-Traumatic Stress Disorder: Post-traumatic stress disorder (PTSD) is a set of mental
health reactions that can develop in people who have experienced or witnessed an event
that threatens their life or safety, or that of others around them. This can be a car or other
serious accident, physical or sexual assault, war-related events or torture, or natural
disasters such as bushfires or floods. Effective treatments are available for PTSD.
 Obsessive Compulsive Disorder: Obsessive compulsive disorder (OCD) is an anxiety disorder.
Obsessions are recurrent thoughts, images or impulses that are intrusive and unwanted.
Compulsions are time-consuming and distressing repetitive rituals. Psychological treatments
including cognitive behaviour therapy (CBT) and medications can help.
 General Anxiety Disorder: An anxiety disorder that makes people feel anxious and worried
persistently to the point it interferes with normal lives. May have GAD is signs are persistent
for 6+ months and can be treated by medication and Cognitive Behaviour Therapy.
 Specific Phobias: Social phobia is a type of anxiety disorder. People who have social phobia
experience extreme and persistent anxiety associated with social or performance situations.
Social phobia is also known as social anxiety disorder. Treatment options include cognitive
behaviour therapy, social skills training, relaxation and medication.
  Schizophrenia: Schizophrenia is a complex brain disorder characterised by disruptions to
thinking and emotions, and a distorted perception of reality. Symptoms of schizophrenia
vary widely but may include hallucinations, delusions, thought disorder, social withdrawal,
lack of motivation and impaired thinking and memory. People with schizophrenia have a
high risk of suicide. Schizophrenia is not a split personality.
 Bipolar Disorder: Bipolar disorder is a type of psychosis and used to be called 'manic
depression'. A person with bipolar disorder experiences alternating episodes of mania and
depression. The exact cause is unknown, but a genetic predisposition has been clearly
established. Environmental stressors can also trigger episodes of illness.

Understanding Depression in Adolescence

 Depressive Illness
 Depression is constantly being down and remains for long period of time and stress is
generally a one off low point feeling
 1 in 20 teenagers have severe depression
 Diagnosed by doctor who surveys you
 Symptoms:

o Sad/Tearful o Unfocused
o Can’t sleep o Withdrawn, can’t relate
o Angry, grouchy or irritable o Drug Experimentation
o Schoolwork slacking o Suicidal Thoughts
o Fatigue o Self-Harm

 Causes: Outside Events, Family History, Chemical Unbalance or Chronic illness

 Treatment: Talk to someone, medication or psychiatric help
 Cognitive Behavioural Treatment: addressing the way people behave and changing negative
aspects of their life
 Professional Help: Doctors, Councillors, Psychologists and Psychiatrists

Facts about Depression

True False

Medication can be useful in treating Depression is a Personal Weakness

Depression
Sleeplessness is a symptom of Depression
Your Doctor can help if you are feeling
Depressed
1/5 Teenagers will experience Depression
Depression occurs as a result of the events
people expereince
Depression is Treatable
People can just snap out of Depression
Depression is more common in Girls than in
Boys
People who smoke Marijuana are more likely
to develop Depression
Loss and Grief

 Loss is natural part of life

 Types of Loss:
o Loss of significant person
o Loss of self
o Loss of Friends
o Loss of roles or employment
o Loss of memory
o Loss of pride (Cultural loss)
o Loss of material possessions
o Developmental Loss
 Constructive reaction: expressing feelings
 Less Constructive reaction: substance abuse
 Normal mental responses:
o Anxious or scared, sad, angry, hurt, lonely, inadequate
o Exhausted
o Physical sensations (tightness in chest, hollow stomach, dry mouth, short breath,
headaches, bowel issues and over-sensitivity to noise)
o Absent minded
 Let someone know your there for them or talk to someone for advice

Human Sexuality
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Relationships: A connection between two or more people in regards to the way they behave toward
and feel about each other
Homophobia: a fear, hatred or disapproval of gay or lesbian people and culture
Discrimination: unfair treatment of a person/group due to characteristics i.e. race, gender, age
Harassment: behaviour that threatens or torments somebody
Vilification: to make malicious and abusive statements about somebody
Sexual Orientation: the direction of one’s sexual attraction towards the opposite, same or both sexes
Sexism: to treat people or discriminate people based on their sex
Heterosexual: somebody sexually attracted to the opposite sex
Prejudice: to hold an unfavourable opinion based on insufficient knowledge, feelings or inaccurate
stereotypes
Stereotypes: qualities or characteristics assigned to groups of people according to their race,
nationality etc.
Discuss: to talk over a subject

Sexual Orientation
 o A Heterosexual person has a sexual preference for people of the opposite sex. They are
often referred to as being Straight
o A Homosexual person has a sexual preference for people of the same sex. They are often
referred to as gays and lesbians. Adolescents dealing with their emerging sexuality can feel
isolated.
o A Bisexual person has no particular gender preference for sexual contact and may have
sexual relationships with males or females. There is little support for many of them during
adolescents, which may cause them to feel isolated
o A transgender, also known as a transsexual person, has biological characteristics and body
features of one sex, but the gender identity of the opposite sex. They feel they would be
more comfortable as a member of the opposite sex and will live or seek to live in this way.

Qualities Valued in a Partner

o Compatibility important because:
 How you get on through similarities
 Compatibility is necessary after physical attraction wears off
 People with differences may still be compatible
 Look’s aren’t always the important attribute

Understanding Sexual Orientation

o Don’t know what determines sexual orientation
o People don’t always maintain same orientation throughout their lives
o Boys + Girls often experiment in sex play with different genders during preadolescent and
adolescent ages

Expressing and Exploring Sexual Feelings

o Behaving appropriately means being sensitive to the situation you are in
o Everyone has right to say No
o Respecting your partner’s rights means not pressuring them to do anything they are not
ready for
o Example: Inappropriate touching, Inappropriate comments, Swearing or profanity
o Men and Women are treated differently in regards to the amount of sexual partners
o Two reasons for celibacy: Morals and Values or to Follow religion and customs

Sexual Choices and their Consequences

o Sexual feeling development natural but younger means less physically and mentally ready
o Counsellors advise to wait until sexual relationships
o Religions and Cultures may discourage sex before marriage
o Sexual Relationship can be mentally and emotionally challenging
o Education, Religion beliefs and Choosing to abstain lead to responsible decisions
o Children should be informed about sex pre-pubescence which will lead to better decisions
when they are most active
 o Emotional Intimacy: experiencing psychological connection with another person that
transcends physical contact

Health Protection and Informed Decision Making

o Emotional Issues in a sexual Relationship:
 Anxious/unsure feelings about sex
 Peer Pressure
 Loss of self-respect
 Not being Ready
 Going against Values
o Myths about sex:
 Everyone has sex (20% of 16 and 50% of 18)
 People have sex all the time… Frequency: 1-2 times a week
 Men are more sexually ambitions
 Orgasms are necessary for good sex
 No means Yes
 Penis size matters
 Masturbation is dangerous
 Females don’t masturbate
o Alternatives to sexual intercourse:
 Sit Down and Talk
 Romanticism
 Emotional Attachment
 Mutual Masturbation

Sexually Transmissible Infections

o Common all around the world
o Bacteria, Viruses or parasites
o Unprotected Sex= Risk of catching STI
o Common symptoms:
 Unusual Discharge
 Pain during sex/urination
 Sores, blisters, ulcers or rashes in genitalia
 Itchiness or irritation
 Persistent Diarrhoea
o STIs passed through:
 Vaginal
 Anal
 Oral
 Oral-Anal
o Types of help:
 Bacteria- antibiotics
 Parasites- medicated shampoos
 Viruses- no cure but control treatment
 o Where is help:
 Doctor
 Sexual Health Clinic
 Melbourne Sexual Health Centre (phone)
Sexually Transmitted Infections
STI OVERVIEW CAUSE SIGNS AND SYMPTOMS TREATMENT

Chlamydia One of most Unprotected sex  Approx. 70-80% and Antibiotics

common STI’s in with an infected 50% of men, don’t
Aust. notice symptoms
Women:
 Painful urination
 Discharge
 Pain in lower abs
 Pain/bleeding after
sex
 Bleeding between
periods
 Heavier periods
Men:
 Painful urination
 Discharge
 Pain in testicles
HIV / AIDS Human Transfer blood,  Rapid weight loss Antiretrovirals
immunodefiency semen, vaginal  Reoccurring fevers or
Virus fluid or breast milk night sweats
of infected  Extreme/unexplained
fatigue
 Swelling of nymph
glands
 Persistent Diarrhoea
Genital Herpes Common STI Vaginal Oral or  Flu-like symptoms Not Curable but can
Anal sex  Small blisters around be controlled
genitals through ice packs,
 Small cracks in skin salt baths, anti-viral
 Redness or rash medication
 Pain & Swelling
around genitals
Syphilis STI caused by Sexual Contact  Chancre in genital Penicillin Injection
bacterium called Direct Contact area
Treponema Pallidum  Swollen lymph nodes
 Rashes
 Small open sores
 Fever
 Sore throat
 Fatigue
 Weight Loss
 Hair-loss
Gonorrhoea STI caused from Vaginal Oral or  Thick green or yellow Single Antibiotic
 bacteria called Anal Sex discharge from Injections and Tablet
Neisseria vagina or penis
Gonorrhoea  Painful Urination
 Bleeding between
Periods
Safe Sexual Health Practises: Including Contraceptive Methods
 The Pill
 IUD
 Condom
 Diaphragm
 Contraceptive Implant (safe Sex Practise)
 Abstinence Dental Dam (safe sex practise)
Contraceptive Description Effectiveness Advantages Disadvantages
Method
Pill A tablet that 97.99 Shorter lighter Costs &
prevents Periods remembering
unplanned Improves Period Need’s Prescription
pregnancy Symptoms Nausea, Headache
Reduces risk of Risk of Bloodclots
skin cancer Doesn’t stop STI’s
Improves Acne
Doesn’t interrupt
sex
Male Condom A latex barrier of 97.99 Prevents STI’s Can interrupt Sex
contraceptive Only needed Chance of split/tear
fitted over the during sex Can cause allergic
penis to ‘catch’ No side effects reactions
semen Easily obtainable Uncomfortable
Contraceptive Small flex about 98% Lasts 3 years Needs anaesthetic
Implant 40mm that stops Doesn’t interrupt for implant
egg release from sex Changes Period
the ovary Reduces period patterns
pain Females can stop
Reduce’s fertility bleeding
Can be used
during breast
feeding
IUD Intrauterine 99.9% Doesn’t affect Painful insertion
device inserted hormone level Cramping/Backache
into uterus that Can be used Can slip out
affects the way during breast Heavier Cramps
sperm joins an feeding Irregular Periods
egg Temporary Small risk of
infection
Diaphragm Shallow silicone 94% Portable Hard to insert
cup inserted into Not felt by Can be dislodged
vagina to ‘catch’ partner during sex
semen No interruption
to sex
Dental Dam A thin, regular n.a. Prevents STI’s Uncomfortable
sheet used to Portable
prevent STI’s
during oral sex

Humane Vitae
 Encyclical written by Pope Paul VI on 25 th July 1968
 Reaffirms teaching of married love, responsible parenthood and banning of birth control
 God knew what he was doing with humans, relationships and love
 Gods plan says sexual intercourse is exclusively a marriage act, a symbolic renewal of a
married couple’s covenant
 Natural Family Planning: sex during least fertile time of females reproductive cycle
 All churches opposed contraception until 1930’s Anglican didn’t oppose
 Humans shouldn’t hinder its natural capacity to procreate human life
 1930 Pope Paul VI predicted
o General lowering of morality in society
o Increase in marital unfaithfulness
o Loss of respect for women
o Coercive use of contraception by public authorities
 Reality states:
o Contraception has made no strings sex easier
o Signs that respect for women has declined
o Control programs have used contraceptive without regard for cultural or religion
sensitivities to address things such as famine, poverty and political instability
 Catholic Church opposes sterilization, abortion and any device that prevents contraception

Power and Gender

 Power can come from occupations and age
 Powerful people should be aware of their responsibility to maintain and use their position in
a constructive manner
 Positive and Negative uses of Power:
o Public Awareness
o Money  Charity
o Corruption
o Bullying
o Physical Abuse
o Sexual Harassment
 Concepts in Disney Films:
o Heroes and Heroines
o Female needing rescue
o Women serving, objects of pleasure
o Masculinity defined by Strength and Physical Abuse
o Not fighting back  Sad and Weak
 Gender Roles in the Media:
 o Media shows unrealistic imagery (i.e. barbie)
o Gender Roles are embedded in our minds from a young age
o Toys show gender stereotypes

Discrimination, Harassment and Vilification

 Discrimination based on relevant information or prejudice, stereotypes and bias
 Vilification: public behaviour that incites people to hate others because of their characteristics

The Anti-Discrimination Act

 Function: deal with complaints of unfair treatment, discrimination, sexual harassment and
vilification
 Against law to treat anyone unfairly because of their:
o Sex o Lawful Sexual Activity
o Race o Pregnancy
o Age o Breastfeeding Needs
o Relationship or parental status o Family Responsibilities
o Religious Beliefs o Gender Identity
o Impairment o Sexuality
o Trade Union Activity

Volleyball
 There are Five moves in Volleyball:
o Serve
 Closed Fist
o Dig
 Have a hand over the other
 Straight Arms
o Set
 Diamond finger formation
 Set your head under the ball so it would hit you on the forehead
o Spike
o Block
 First to 25 Points
 Two teams of Six Players
 The Server can stand from anywhere on the baseline
 Maximum of three consecutive touches
 Fitness Testing

Aquathon
Cardiorespiratory Endurance

Hand Grip
Strength

Wall Squat
Muscular Endurance

Sit and
Reach
Flexability