Sleep
True or False?
Too much stress can cause you to have bad sleep.
True
What is the most important meal of the day?
Breakfast
_______ can be downloaded onto your computer, smartphone, or other mobile device to help you keep track of how active you are each day.
Fitness apps
* MYTRAINING WORKOUT TRACKER LOG, DAILY WORKOUTS FITNESS TRAINER, RUNTASTIC
What is time management?
Answers will vary. Time management is the ability to plan and control how someone spends the hours in a day to effectively accomplish their goals. This involves juggling time between the domains of life—work, home, social life, hobbies.
What does self-care mean?
Self-care is the mindset, activities, practices and habits we bring to bear against stress, unhappiness, illness, and many more negative emotions.
Self-care is about giving ourselves relief when we feel overwhelmed. Self-care activities are usually carried out, or at least initiated by, the person themselves.
A nap of ____ minutes is recommended in the early afternoon which can be refreshing and beneficial.
A) 5-10
B) 15-20
C) 20-40
D) 60
B) 15-20
True or False?
Eating plans that promise to help you drop weight, build muscle, or lose (or gain) inches in a “quick and easy” way are efficient and effective.
False.
Such diets rarely work in the long term and they can be unsafe. Instead, build lifelong healthy habits for eating and activity.
True or False.
Karate, ballet, gymnastics, and yoga are activities that promote flexibility.
True
True or False.
It is recommended to take breaks during homework/studying. Breaks could include activities like stretching, tidying up, making a phone call, or meditating.
True
True or False
Doing proper hygiene is a form of positive self-care.
True
How many hours of sleep should a teen get each night?
A) 6-6.5 hours
B) 7-7.5 hours
C) 8-8.5 hours
D) 9-9.5 hours
D) 9-9.5 hours
Name 3 reasons why breakfast is so important.
Answers will vary.
• Improve memory and concentration
• Boost your creativity and problem-solving
• Lift your mood
• Raise test scores and work performance
• Build overall health
• Help you reach and keep a healthy weight
Aerobic physical activity, or any activity that makes you breathe harder and speeds up your heart rate, should be incorporated into your week at least 3 times. What are 3 examples of aerobic physical activity?
Answers will vary.
Examples are jogging/brisk walking, bicycling, swimming, and dancing.
Name 3 benefits of good time-management skills.
Answers will vary.
-Increased responsibility and independence
-Better decision-making skills
-More time for family and friends
-Better performance at work and school
-More opportunities to relax and unwind
Identify 3 examples of positive self-care.
1. Go for a run or a light jog, 2. Meditate or do deep breathing for five minute, 3. Take a break when you need it, 4. Choose who you spend time with, 5. Laugh heartily at least once a day, 6. Eat green daily, 7. Avoid emotional eating, 8. Start a journal.
Name two essential oils that are beneficial for sleep.
-Lavender -Chamomile
-Valerian -Bergamot
-Clary Sage -Olive
-Sweet Marjoram -Frankincense
-Peppermint -Lemon
-Sandalwood -Vanilla
-Ravensara - Jasmine
Name 3 food groups that should be incorporated into a healthy diet?
-Fruits
-Vegetables
-Whole grains
-Variety of protein foods
-Low-fat dairy products
It is recommended that a teen should be physically active for at least how many minutes of the day?
A) 20 minutes
B) 40 minutes
C) 60 minutes
D) 120 minutes (2 hours)
C) 60 minutes
Name 3 ways you can manage your time more efficiently.
Answers will vary. Have a time check to know exactly how you spend your time, set a time limit, use apps for time management, make a to-do list, use a planner, focus on one task at a time, start with your most important tasks, delegate and outsource
It is recommended to brush your teeth ____ a day for ___ minute/minutes.
A) once a day; 1 minute
B) once a day; 2 minutes
C) twice a day; 1 minute
D) twice a day; 2 minutes
D) twice a day; 2 minutes
Name 5 ways to help you fall asleep.
Answers will vary.
Visualize a calm space, progressive muscle relaxation, acupressure for sleep, turn off your cell phone, take a warm shower before bed, open the window or turn on your fan to cool your room, aromatherapy, use white noise machines, wear ear plugs, take deep breaths
Name 5 ways you can incorporate healthy nutrition into your lifestyle.
Answers will vary.
1. Don't clean your plate or bowl if you're full, instead save leftovers for tomorrow's lunch.
2. Read labels on packaged ingredients to find foods lower in sodium.
3. Make water and fat-free or low-fat milk your go-to drinks instead of soda or sweetened beverages.
4. Skip adding salt to food; instead use herbs and spices to add flavor.
5. Pack healthy lunches including whole grains, fruits and vegetables, and fat-free or low-fat dairy products.
Identify/demonstrate 5 types of stretching activities.
Answers will vary.
It is recommended that screentime (tv, cellphone, computer, video games) should be limited to ____a day.
A) 30 minutes
B) 1 hour
C) 2 hours
D) 3 hours
C) 2 hours
Identify 5 coping strategies.
Answers will vary.
Examples include exercise, write in a journal, draw/color, listen to music, take a bath, play with a pet, spend time in nature, clean the house (or a closet, drawer, or area), read a book, meditate, use aromatherapy, practice breathing exercises, squeeze a stress ball, do progressive muscle relaxation (PMR), use a relaxation app, go for a walk