Lower Secondary Health

1 The Essence of Way of Life Skills Textbook Health and Physical Education (WS 21002) Lower Secondary Education Level (Revised Edition of B.E. 2554) Non-Formal and Informal Basic Education Curriculum of B.E. 2551 Office of the Non-Formal and Informal Education Office of the Permanent Secretary Ministry of Education Not for sale This textbook is published with a national budget allocated for the purpose of people’s lifelong learning. Copyright owned by the Office of the Non-Formal and Informal Education, Office of the Permanent Secretary, Ministry of Education. Academic Document No. 13/2555

2 The Essence of Way of Skills Textbook Health and Physical Education (WS21002 ) Lower Secondary Education Level (Revised Edition of B.E. 2554) Copyright owned by the Office of the Non-Formal and Informal Education, Office of the Permanent Secretary, Ministry of Education. Academic Document No. 13/2554

3 Preface The Office of the Non-Formal and Informal Education (ONIE) announced on 18 September B.E. 2551 the replacement of the criteria and method of non-formal education management in accordance with the Curriculum of Basic Education of B.E. 2544 with the Essences of Non-Formal Education Basic Curriculum of B.E. 2551 which has been developed in line with the philosophical principles and basic beliefs of the non- formal education that the target group of such an education is basically adults who already have experience in learning and have been accumulating knowledge and expertise on a continuous basis. In the fiscal year of B.E. 2554, a strategic educational policy plan was developed by the Ministry of Education with the aim to increase people’s potential and competitiveness so as to enable them to have occupations and allow them to have a good and stable income, be disciplined, have moral principles and ethics and a sense of accountability towards oneself and others. With this view in mind, the ONIE undertook the revision of the principles, objectives, standards, expected learning outcomes and the contents of all of the five groups of the Essences of Non-Formal Education Basic Curriculum of B.E. 2551 in line with the Ministry of Education’s policy. This endeavor led to the revision of the textbooks with the addition of contents relating to occupations, moral principles and ethics, and preparations for the establishment of the ASEAN Community in all of the subjects concerned. Efforts have, however, been made to maintain the former principles and methods of developing textbooks which would allow learners to undertake a self-directed study and then to do activities and exercises to verify their knowledge and understanding as well as to have the opportunity to increase their knowledge through group exchanges or to further their learning by studying local wisdom as well as learning from other sources of knowledge. The compilation of these textbooks is the result of the kind cooperation which the ONIE has received from academic subject experts and other resource persons involved with teaching who have studied and done researches, compiled information and knowledge from various sources and written the content in a manner which has enabled us to have courses in accordance with the standards, expected learning outcomes, learning

4 indicators and content scopes of each subject matter. The ONIE would, therefore, like to express its gratitude to all those concerned and hopes that these textbooks will duly benefit learners, teachers and all those involved at all levels. The ONIE would also like to express its appreciation should there be any recommendations for improvement. (Signature) (Mr. PrasertBoonreung) ONIE Secretary General November B.E. 2554

5 Table of Content Page Textbook Instruction Health and Physical Education Course Structure Lesson 1: Physical Development 11 Topic 1: Structure, role and functioning of the main systems of the body and care of 38 organs to prevent against anomalies Topic 2: Factors effecting human growth and development Topic 3: Age-related development and change Lesson 2: Physical Health Topic 1: Strengthening the physical health of oneself and one’s family members Topic 2: Physical exercise Topic 3: Pattern and method of healthy exercise Lesson 3: Sexual Health 55 Topic 1: The body and reproduction Topic 2: Change at adolescence Topic 3: Behavior leading to sexual relationship Topic 4: Sexual health

Lesson 4: Nutrients 6 Topic 1: Nutrients Topic 2: Food preparation to preserve nutritive value 100 Topic 3: Belief and value regarding consumption Topic 4: Health problems caused by consumption 127 154 Lesson 5: Epidemics 174 Topic 1: Definition, importance and spreading of bacteria Topic 2: Diseases causing national public health problems 197 Lesson 6: Traditional and Herbal Medicines Topic 1: Principle and method for using traditional and herbal medicines Topic 2: Danger relating to the use of traditional and herbal medicines Lesson 7: Addictive Substance Abuse Prevention Topic 1: Problem, cause, type and danger of addictive substances Topic 2: Drug addiction symptom Topic 3: Drug addiction prevention and avoidance Lesson 8: Occupational Hazards Topic 1: Prevention against occupational hazards Topic 2: Elementary primary care

Lesson 9: Life Skills for Communication 7 Topic 1: Definition of life skills 251 Topic 2: The 3 necessary skills 268 Lesson 10: Herb Processing Occupation Economic role of herbs Herbal production as an occupation Herbal processing for sale Request for the authorization to produce food and drug (application for the Food and Drug License) Food product processing

8 Textbook Instruction The Lower Secondary Level Life Skills Textbook in Health and Physical Education (WS21002) is a textbook designed for non-formal education learners. To study the Life Skills Textbook in Health and Physical Education, learners should proceed as follows: 1. Study the course structure so as to understand the main topics, the expected learning outcomes, and the content scope in detail. 2. Study content details of each lesson carefully and do the activities as assigned. Then check your answers using the provided answer key. If your answers are wrong, review the content before proceeding onto the next topic. 3. Practice by doing the activities at the end of each topic in order to summarize relevant knowledge and understanding. Learners may check the result of such activities with their teachers and classmates. 4. This textbook consists of 10 lessons: Lesson 1: Physical Development Lesson 2: Physical Health Lesson 3: Sexual Health Lesson 4: Nutrients Lesson 5: Epidemics Lesson 6: Traditional and Herbal Medicines Lesson 7: Addictive Substance Abuse Prevention Lesson 8: Occupational Hazards Lesson 9: Life Skills for Communication Lesson 10: Herb Processing Occupation

9 Health and Physical Education Course Structure Lower Secondary Education Level (WS21002) Main content Knowledge and a good attitude towards the care and promotion of health and sanitation as well as safe living. Expected learning outcome 1. Able to explain the nature of human growth and development. 2. Know about the principle of caring and developing good health behaviors for oneself and one’s family members. 3. Take care and develop good health behaviors as a common practice. 4. Know how to prevent and avoid health and safety risk behaviors by way of the essence of living skills. 5. Able to advise on how to take care of one’s health and to avoid risks. 6. Able to assist the community in health and sanitation as well as environmental care.

10 Content scope Lesson 1: Physical development Lesson 2: Physical health Lesson 3: Sexual health Lesson 4: Nutrients Lesson 5: Epidemics Lesson 6: Traditional and herbal medicines Lesson 7: Addictive substance abuse prevention Lesson 8: Occupational hazards Chapter 9: Life skills for communication Chapter 10: Herb processing occupation

11 Lesson 1 Physical Development ……………………………………………………………………………………………………… Main content Human physical development comes with age. Everyone needs to understand structures, functions and mechanisms of important body organs, and how to prevent abnormalities from occurring. This is to enable the body change caused by age, to result in physical, mental, emotional, social and intellectual well-being. Expected learning outcome 1. Explain the structures, functions and mechanisms of important body organs. 2. Identify how to handle and prevent important organ system irregularities. 3. Explain human growth and development. 4. Explain human development and changes in various aspects. Content scope Topic 1: Structures, functions and mechanisms of important body systems and how to handle and prevent organ system abnormalities Topic 2: Factors affecting human growth and development Topic 3: Development and changes from the ageing process

12 Topic 1: Structures, functions and mechanisms of important body organ systems and how to handle and prevent organ system abnormalities The smallest units of the human body are cells which number in the thousands of millions. Cells with similar structures and functions assemble to form tissue. There are many kinds of tissues which combine and form organs. The organs with coordinating functions are called body organ systems. There are 10 such systems, each of which is related to one another. The body mechanism is complex, with the nervous system and hormones from the endocrine system as the controlling units. Mechanism of Body Organ Systems Brain Eye Nose Ear Thyroid gland Mouth Blood vessel Teeth Liver Lung Large intestine Heart Stomach Bladder Small intestine Sexual organ Appendix Joint ลำ Bone Skin Skin Internal Organ Positions and Parts of the Body

13 There are many body organs, including the ones we can see on the outer part of the body, and the ones we cannot see as they are inside the human body. The mechanism of body organs consists of structures which are much more complex than machines built by humans. The environment amazingly builds body organs for us, which can be categorized into 10 systems, each of which performs their own functions and is closely related to one another. The 10 systems of body organs are as follows: 1. Integumentary system 2. Skeletal system 3. Muscular system 4. Digestive system 5. Urinary system 6. Respiratory system 7. Circulatory system 8. Nervous system 9. Reproductive system 10. Endocrine system The basic organ systems of the body are the integumentary, skeletal and muscular systems. These three systems are interrelated. The integumentary system covers the body, and thus protects the skeletal and muscular systems, while the skeletal system serves as the body structure where muscles grow. When muscle contraction takes place, we can move our body parts. The three systems are related to one another, and also work in coordination with other systems. In this section, the mechanism of four organ systems will be discussed, i.e. the integumentary, muscular, skeletal and circulatory systems respectively. 1. Integumentary system The skin is the organ that covers the body. Skin is the organ that protects the body. Significant changes occur at the level of the upper cells. Clear and thick keratin serves to prevent water absorption into the body. The process of creating keratin is called keratinization. The organs resulting fromthis process are, for instance, the palm and the sole of the foot.

14 The skin comprises two parts, including the one on the surface called epidermis and the deeper one called dermis. 1. Epidermis is the top part of your skin consisting of thin cells on the surface. It is without nucleus and is the part which peels off as scurf. New cells are created to replace old ones. Organs built in this layer are nails, toes, and hair. The most inner cells producing melanin are called stratum germinativum. 2. Dermis is under the epidermis, and is 1-2 mm thick. It consists of two layers of connective tissues: 2.1 The papillary layer is a bulging layer penetrating the epidermis. It is called papillary and is comprised of blood vessels and nerve endings. 2.2 The reticular layer consists of fat, hair roots and sebaceous glands. Epidermis Dermis Skin Layer Components Importance of the integumentary system 1. It covers the body and helps protect the body from danger which may occur to the organs under the skin. 2. It senses different feelings like heat or cold. 3. It excretes wastes like sweat. 4. It releases material to the skin glands which benefit the body, such as fat to nourish hair. 5. It helps protect the body from radiation. 6. It helps maintain a steady body temperature of 37ºC or 98.7ºF by releasing heat through the pores.

15 Enhancement and maintenance of the integumentary system functions The skin is an external organ covering the body. It can reveal the healthiness of each person. For instance, people with good health tend to have firm, clear, and strong skin while the skin of those with poor health or illnesses tend to be dry, pale or scabby. Thus, skin care to enhance the perception of healthiness is very important and can be done as follows: 1. Wash the body with soap at least 1-2 times a day. 2. Apply high quality lotion which suits the skin. Normally, adolescents have naturally radiant skin, so it is not necessary to use a body lotion, except in the winter. 3. Avoid sun exposure and apply sunscreen before going outdoors to protect the skin from sunlight which contains radiation harmful to the skin. 4. Wear clean clothes which fit the body and are appropriate for the weather. 5. Consume all five nutrient groups in a sufficient amount for the body, especially vegetables and fruit. 6. Drink 6-8 glasses of clean water daily as it helps nourish the skin. 7. Exercise regularly to keep the body strong. 8. Get enough sleep, at least 8 hours per day. 9. Take care of the skin and protect it from injury. If an injury occurs, treat your skin promptly to avoid chronic wounds as they serve as the passage for diseases to enter the body. 2. Muscular system Muscles are the sources of energy for movement. They consist of 656 bundles. We can strengthen muscles like bodybuilders or athletes by flexing our muscles. With strong muscles you can perform hard tasks effectively and are less tired. Muscles are 75% water, 20% carbohydrate, fat, and minerals, and 5% other things. Importance of the muscular system 1. It facilitates body movement, which depends on the mechanism of the skeletal system and joints through muscle expansion and contraction. 2. It helps the inner organs, for example, heart, lungs, stomach, small intestine, large intestine, and blood vessels to work normally and effectively by muscle contraction. 3. It produces heat for the body which is derived from the contraction of muscles, causing chemical interactions.

16 4. It helps protect the inner organs. 5. It is the source of energy for the body. Types of muscles Muscles can be categorized by shape and function into three types as follows: 1. Striated muscle or crosstripe muscle which is the skeletal muscle of the body, face, arms and legs. The fiber of the striated muscle is a long cylindrical shape, with a length of 1-40 mm. and a diameter of 0.01-0.05 mm. When seen through a microscope, each fiber consists of striped dark and light bands. Striated Muscle 2. Smooth muscle which supports the inner body organs and are called inner organ muscles, including the intestine, stomach, bladder, uterus, blood vessels and lymphatic vessels, etc. Smooth muscle is responsive to various types of stimuli, for instance, expansion, and changes to temperature and nerve impulses. Cold contributes to the contraction of muscles while the result from heat depends on the period of time it occurs. That is, applying immediate heat leads to muscle contraction, but if heat is gradual, the result will be muscle expansion. Smooth muscle is sensitive to changes in blood components and fluid in tissues, hormones, vitamins, drugs, salt, acid and base.

17 3. Cardiac muscle is found only in the heart and the central retinal vein walls which transfer blood to the heart. Cardiac muscle cells are generally similar to striated muscle cells in that they exhibit a transverse banding pattern when seen through the microscope. Cardiac muscle ramifies and joins with each other, with junctions between cells where there is low electric resistance, enabling the cardiac muscle to transmit electric current from one cell to another. Smooth Muscle Cardiac Muscle Enhancement and maintenance of the muscular system Muscles can work effectively when they coordinate with bones and joints, and when they are covered by the skin. Thus, these organs must be enhanced through the following: 1. Consume nutritious food. Particularly, adolescents need protein, calcium, vitamins and minerals to strengthen their muscles and bones. As a result, they should consume food with at least 1 gram of protein per 1 kilogram of body weight each day, and must consume sufficient quantities of all the five nutrient groups. 2. Drink at least 6-8 glasses of water per day as it is essential for organ functions. 3. Exercise to strengthen muscles at least 3 days a week, 30-60 minutes each time. 4. Prevent muscle injuries by not straining them. 3. Skeletal system The bodies shape depends on bones which are the components of body structure. From cartilage to more dense bones, all are nourished by blood and calcium. Bones grow both in length and width. Bones lengthen only during childhood until the age of 18 for females and 20 for males, and become dense bones. However, they can still expand as new bone cells keep growing and serve as a periosteum. Bones are important organs for supporting the body and building the structures where muscles grow to protect the inner organs.

18 As a person fully matures, he will have 206 bones, 80 of which are axial skeletons and 126 appendicular skeletons. Important bones comprising the body structure are as follows: 1. Skull which consists of 8 bones. 2. Face bone which consists of 14 bones. 3. Ear ossicles which consists of 6 bones. 4. Hyoid bone which consists of 1 bone. 5. Hyoid of the trunk which consists of 26 bones. 6. Sternum which consists of 1 bone. 7. Ribs which consist of 24 bones or 12 pairs. 8. Appendicular skeleton which consists of 126 bones. Skull Shoulder Sternum Ribs Backbones Arm Hip Bones Hand Leg Joint Foot Human Skeleton Importance of the skeletal system 1. It constitutes the hard parts of the body. 2. It supports and protects body organs. 3. It serves as the place where muscles grow, enabling movement.

19 4. It is the place where blood cells are produced. 5. It stores and distributes calcium, phosphate and magnesium. 6. It protects the inner organs, for instance, lung, heart, liver, brain nerves, etc. Enhancement and maintenance of the skeletal system 1. Consume all of the five nutrient groups, especially food with calcium and Vitamin D, for example, meat, milk, vegetables and fruit, in a sufficient amount for the body to build and strengthen the bones so they can work effectively. 2. Exercise regularly to keep the body strong. Bones and muscles that are exercised regularly will be stronger, more flexible and work efficiently. 3. Be careful about bone injuries. If hit, bumped, struck, or broken by falling from a high place, appropriate first aid must be provided and the patient must see a doctor to recover the normal state and functions of their bones. 4. Circulatory system The circulatory system is similar to a transportation system in that the blood acts as a conduit for digested food, water, and gas to nourish the cells in the body. When blood flows back, it carries wastes to the organs that excrete them out of the body. Importance of the circulatory system 1. It carries oxygen to the cells of the body and carries carbon dioxide from those cells to other organs for excretion. 2. It maintains the body temperature at a normal level. 3. It brings water and minerals to cells and excretes wastes from the body through urine. 4. It brings antibodies to cells to build immunity for the body. 5. It sends hormones to cells to enable the body to respond to stimuli. 6. It brings enzymes to cells for metabolism.

20 Blood and blood passage 1. Blood is the red fluid with a base property. It is five times thicker than water. The human body consists of approximately 10% blood per body weight. The blood is composed of plasma, accounting for 55% of the blood in the body, and corpuscles composed of erythrocyte, leucocyte and platelet accounting for 45% together. 2. The heart is the size of a fist, positioned under the chest between the two lungs. 2/3 of the heart area is on the left side of the body. It consists of four chambers, two on the top and two at the bottom. The top chambers are connected to the bottom ones by valves. Each chamber has a different function. The right atrium receives oxygen-depleted blood from the body from the veins while the right ventricle receives oxygen-depleted blood from the right atrium and pumps it through the pulmonary valve and into the lungs where oxygen-depleted blood is changed to oxygen-rich blood. Meanwhile, the left atrium receives oxygen-rich blood from the lungs and the left ventricle receives oxygen-rich blood from the left atrium above it, and pumps it through the aortic valve for distribution to the entire body. 3. Blood vessels consist of three types, namely arteries, which carry the blood away from the heart to nourish body cells; veins which carry blood from the capillaries back toward the heart; and capillaries which are small branches of both arteries and veins with thin walls that are spread all over the body, enabling the actual exchange of nutrients, gas and wastes between the blood and the tissues by absorption through the walls. Small Artery Capillaries Small Vein Vein Blood Vessels

21 4. Lymph and lymphatic vessels - Lymph is a fluid in the body. It is a light yellowish fluid in the lymphatic vessels throughout the body. Lymph consists of water, protein, enzymes, antibodies and white blood cells. It exchanges substances between the cells and capillaries. White blood cells in the lymphatic vessels help remove bacteria and foreign substances from tissues. Large Artery Large Blood Vessel Vein from the Brain Artery Heart Upper Thigh Artery Upper Thigh Vein Knee Artery Knee Vein Figure 1.3 Blood Vessels Figure 1.4 Lymphatic System Enhancement and maintenance of the circulatory system functions 1. Consume all of the five nutrient groups in a sufficient amount. 2. Reduce the amount of transfats consumed such as hydrogenated vegetable oils. Natural coconut oil is very good along with seafood of all types. Remember that dietary cholesterol is not proven to cause blood serum cholesterol. Fat is an essential nutrient for all people, but be sure to eat quality fats, not donuts, or deep fried foods. Exercise regularly at least 3 days a week, 30 minutes each time. 3. Always be cheerful and happy and take care of your mental health as well. 4. Find time to rest and do not work too hard. 5. For adults, check your blood pressure and blood cholesterol at least once a year. 6. Avoid smoking, alcoholic drinks and all kinds of drugs. 7. See your doctor if your circulatory system does not work properly.

22 Conclusion The human body consists of many organs, the ones we can see on the outside and the ones we cannot see in the inside. Each organ has specific functions and coordinates with each other to maintain good health. The organ mechanisms can be categorized into 10 types, but only 4 are studied at this level, namely the integumentary, muscular, skeletal and circulatory systems. The skin serves to protect the body from danger while bones help support the body and build the structure where muscles grow. There are 656 bundles of muscles in our body, enabling movement from muscle expansion and contraction. Thus, we need to take care of ourselves to maintain the effective functions of the integumentary, muscular and skeletal systems. Topic 2: Factors affecting human growth and development Human growth and development from birth to death involves three important factors, namely heredity, environment and nutrition. Thus, we should all understand them to ensure that growth and development will be appropriate with age. 1. Heredity We inherit our physical and mental traits from our ancestors. Disabilities or disorders occurring after fertilization such as blindness, disabilities of some body parts, valvular heart disease, etc. are not caused by heredity. Learning about heredity enables us to better understand our own bodies and helps the medical field to understand the mechanism of various groups of diseases, particularly genetic disorders caused by genes or chromosomes. Genetic traits include: 1. Physical appearance such as skin color, eye color and body shape 2. Mental traits such as emotions and intelligence 3. Physical sicknesses such as diabetes, color blindness and Hemophilia 4. Some kinds of mental disorders such as schizophrenia 5. Blood groups

23 Conclusion Heredity is a factor affecting human growth and development. It is a physical trait inherited from ancestors to offspring through chromosomes which can be seen in skin colors, intelligence differences, blood types, etc. 2. Environment The environment is influential from the stage of fertilization, child delivery, to development through many periods. The environment is a factor affecting health and growth which can be divided into the following: 1. Environment before birth which is not related to heredity. This type of environment refers to the mother’s body. The mother’s health, food, eating habits and behaviors during pregnancy are important factors affecting the fetus. 2. Nutrition is important for the fetus. If the mother is short of nutrition while pregnant, the newborn tends to have a low weight. The impact depends on the severity and the period of nutrition shortage. 3. Sicknesses such as German measles affect the growth rate and development of the fetus and thus, the baby . 4. Economic status can also affect children’s nutritional conditions and health. 5. The caretaker’s health can also be a factor. Today, the role of child nurturing usually falls on people other than the parents. If the caretaker has bad health or a contagious disease like tuberculosis, the child can be infected and their growth and development might thus be affected.. 6. Social environment 7. Health services Conclusion The environment is a factor affecting human growth and development from fertilization, child delivery to development through many periods. Conditions such as the mother’s health during pregnancy, economic status and social environment may all affect the child.

24 3. Nutrition Correct knowledge of nutrition leads to good mental and physical health. Everyone should study eating principles for good health. These principles are called the nine points dietary guideline: 1. Consume food with the five nutrient groups and control your body weight. 2. While consuming rice as a staple food, alternate it with other carbohydrates in some meals. 3. Consume a lot of fruit and vegetables. 4. Consume fish, lean meat, eggs and beans regularly. 5. Drink an appropriate amount of milk for one’s age. 6. Consume food with an appropriate amount of fat. 7. Avoid food which is too sweet or salty. 8. Consume clean and uncontaminated food. 9. Avoid or reduce alcoholic drinks. Conclusion Consumption based on the dietary guidelines helps consumers to gain the amount of energy and nutrients appropriate for their age. Nutrition is, therefore, one of the important factors with a great impact on the growth and development of humans of all ages. Topic 3: Development and changes due to age 3.1 Infancy Infancy can be separated into two periods, namely infants (from birth to 2 weeks) and toddlers (2 weeks to 2 years). 3.1.1 Infants Physical development Infants have an average weight of approximately 3,000 g and a body length of approximately 45-50 cm. They cannot control muscles and their eyes still cannot focus. They easily fall asleep and wake up.

25 Emotional development Infant emotions consist of love, anger, and fright. Parents are most influential to infants’ emotional development. Personality development Infant personalities are developed from the time they are born along with other body changes which are determined by heredity. As a result, each infant is unique from birth. 3.1.2 Toddlers Physical development Development is rapid during this period. From birth to 6 months, weight increases rapidly. However, after 6 months until 3 years, weight increases more slowly as toddlers use energy for many activities such as sitting, standing, and walking. In addition, it is a period of practicing new postures, so accidents such as falling in general and falling from the bed or stairs may occur. Emotional development Toddlers make sounds when unsatisfied or angry. They start to be frightened of things around them, avoid unfamiliarity, and cry when needing help from adults. There is a period of jealousy when parents take special care of their little brothers or sisters. Moreover, they tend to be curious about new things, learn to smile or laugh when satisfied, feel love and be possessive of toys or animals. Linguistic development Toddlers start to babble easy words from the sixth month, such as pa, ma, da, etc. Later, they try to imitate people close to them, and can understand words, facial expressions, postures, and tones of voice. At this stage, caretakers should act as a good role model for them by speaking slowly with clear words. Intellectual development The intellectual development is derived from interactions with friends since toddlers understand conversations. Furthermore, the muscles of some body parts such as ears, eyes, etc. are still being developed. Toddlers’ intellectual development comes in the form of movement and satisfaction, for example sucking items, sucking fingers, using feet to remove items nearby, kicking blankets when feeling hot or when blankets are wet, and learning to solve problems by

26 trial and error. When toddlers are over 18 months, they learn to develop concepts and assign roles to dolls. Parents should enhance a toddlers’ intellect by finding toys that help exercise muscles at different stages. For instance, unbreakable colorful toys should be used with one-month-old toddlers, toys with different shapes for toddlers aged 6-12 months, and toy cars that can be pulled for toddlers aged 12-18 months. Conclusion Infancy starts from birth to the age of two. Infant development can be divided into two periods as follows: 1. Infants have physical, emotional and personality developments. 2. Toddlers have physical, emotional, linguistic and intellectual developments. What makes each infant different from birth is environment and heredity. 3.2 Childhood Childhood can be divided into three periods, including early childhood (2-5 years), middle childhood (5-9 years) and late childhood (9-12 years). 3.2.1 Early childhood Physical development During early childhood or preschool, the growth rate reduces compared to infancy. Body organs grow as well as 1-2 permanent teeth. Children choose their own favorite food, sleep according to a schedule, urinate in the bed in some cases, have hand skills, are able to get dressed and wear shoes on their own, etc. In addition, children are interested in running, swinging and hanging, and playing with friends, and feeling cared for. Emotional development During this period, children tend to be emotional. They may be angry when not getting what they want, and express their anger by hitting or throwing items and throwing the body on the floor. They are scared of new strange things and run to hide. Fright can be eliminated after children things have been explained and they are familiar with new things. They feel jealous of little or older brothers or sisters if they feel they are deprived of parents’ love. Children tend to

27 be cheerful and bright, smile and laugh easily, are curious and keep asking endless questions. They openly express their love by hugging or kissing their loved ones. Social development Children learn to make friends, learn to play with friends and how to adjust themselves to friends. They play in groups and like to compete. They tend to play with children of the same gender, and they help, sympathize and listen to one another. They start to see differences between boys and girls and ask questions regarding their gender, which leads to their roles in the future. Linguistic development Children can use language fairly well. They can read and write. They learn meanings and new words quickly. Their linguistic development does not solely depend on intellectual ability, but also other factors. For example, if they have a large family, other family members might have little chance to talk to them. In addition, if the family uses more than one language for communication, children may get confused. 3.2.2 Middle childhood Physical development At this stage, physical development continues, children generally gain height more than width. The body shape changes and permanent teeth grow to replace milk teeth. In this period, children like to perform activities quickly and carelessly. They are interested in outdoor activities, games and sports that rely on the use of muscles and balance. Emotional development This is the period when children start school. They have to adjust themselves to new things such as teachers, places and discipline. The new environment causes emotional changes. Children want to be admired by teachers and accepted by friends. They are happy when doing group activities. Social development After children start school, they may have problems with friends and adjustment to others. However, this depends on how they are raised. Those living in a warm family tend to be good-tempered, cooperate with others, and have a lot of friends.

28 Intellectual development Generally, children learn from their surroundings. Linguistic development increases rapidly. They learn more words and can use language to express their thoughts well. Moreover, they have ethical development. They feel a sense of responsibility and start to have their own interests, but not as deeply as when they are more mature. They may unintentionally grab or take things from other people. 3.2.3 Late childhood At this stage, children are approximately 9-12 years old. Their body structure changes before becoming adolescents. Physical development During this period, girls grow faster than boys. Girls start to menstruate when they are about 11-12 years old.Boys start to ejaculate when they are about 12-16 years old. Emotional development Children can usually control their temper. They do not like to compete, but like being admired. They are worried about their own body image, care about beauty and need love from their teachers and friends. Social development Children tend to act the same way as friends in their group in terms of outfit, way of talking and expression. They want to be trusted and do not want to be left alone. Intellectual development At this stage, children are able to think and solve problems, have initiative to do new things, are confident, responsible, reasonable, curious, and understand things quickly. Boys are interested in science, mathematics and astronomy while girls like tailoring, cooking and housework. Both boys and girls also have some things in common, for instance, interest in animals, movies or traveling. Conclusion Children from 2-12 years can be divided into 8 developmental groups as follows: Early childhood with physical, emotional, social and linguistic developments, middle childhood with physical, emotional, social and intellectual developments and late

29 childhood with physical, emotional, social and intellectual developments. At this stage, girls develop physically faster than boys. 3.3 Adolescence Adolescence covers the age of approximately 11-20 years. Both boys and girls have obvious physical development. Girls become adolescents when they are about 11 years’ old while boys at 13 years’ old. Since adolescence is a transition period from childhood to adulthood, adolescents can be stressed, and often are self conflicted in terms of thinking, and emotions. If adolescents understand physical and mental development processes, they will not be worried about these changes. They learn how to adjust themselves to society and to take care of themselves as well as to prevent problems caused by sexually transmitted diseases. Adolescence Period Categorization Period Female Male 1. Pre-adolescence 11-13 years 13-15 years 2. Early adolescence 13-15 years 15-17 years 3. Middle adolescence 15-18 years 17-19 years 4. Late adolescence 18-21 years 19-20 years Adolescent anxiety Anxiety is a kind of fear caused by overusing imagination. For adolescents, fear decreases but is replaced by anxiety which may result from bad experiences in the past or high work expectations. Adolescents are often concerned with various matters, for instance:  They are worried about physical changes, for instance, whether they are abnormal and whether other adolescents have the same changes.  They are worried about a higher level of sexual desire and are not certain about their gender. This uncertainty may affect their image and self-respect.  They are worried about their sexual behavior such as masturbation, curiosity and sexual deviation.  They are worried about their relationship with friends, both of the same and different genders.

30  They are worried about their work as they are afraid of being un-successful. Adolescents can reduce their anxiety in many ways, for instance:  Try to understand or search for information about unknown matters such as sex and consulting adults.  Accept that feelings and emotions cannot be controlled but we can control our action or behavior. For example, when boys stay close to girls and have sexual desire, they should realize that it is a natural feeling, not something unusual or bad. Also, they should behave appropriately and do other activities such as sports, hobbies, reading, playing music, singing, etc. Adolescent Fear As adolescence is a transition period from childhood to adulthood, adolescents are often afraid of becoming adults and taking more responsibility. Sometimes they may want to be children while other times adults. Thus, they can easily be in a bad mood. Adolescents are always afraid of losing face, making mistakes and failure. When they are afraid, adolescents tend to avoid situations causing fear or try to confront situations they think they can get through. The positive effect of this is an increase in self- confidence. However, sometimes adolescents cannot avoid such situations as they are afraid they will appear to be cowardly. Adolescents should overcome fears by:  Seeking as much experience as possible to avoid fears and build self-confidence.  Analyzing situations and try to solve problems  Asking for help from others such as friends, teachers, parents or adults they trust. Adolescent Anger Adolescent anger may have many causes. For example, they feel they are treated unfairly by adults, are insulted, that parents interfere with or prevent them from doing what they want, etc. Reactions of adolescents when they are angry depend on how they were raised. They may adopt behavior learned from the family. They may swear, hit and throw things. Female adolescents may cry. However, when they pass the early adolescence period (17-18 years old), they tend to control their anger better. Female adolescents can control their anger better than male adolescents.

31 Adolescents should try to act appropriately by:  Trying to control their feelings through various ways such as counting 1-100, taking a deep breath, concentrating on breathing, avoiding situations that cause anger, etc.  Trying not to respond to others while angry and talking with reason after calming down.  Talking politely to adults who give them warnings or advice. Adolescent Love The feeling of love creates pleasure and satisfaction. When adolescents start to love someone, they tend to have strong feelings and try to imitate the personality of the person they love. When they are apart, they become worried and try to contact each other by telephone or letters. Adolescents try every way to please their loved ones, for instance by helping with school work or giving presents. In addition, adolescents openly express their feelings, and like to keep an eye on their loved ones. Love for everything, such as the environment, songs, fellow humans or others are all precious. However, adolescents should learn to deal with their feelings and act appropriately. Love in adolescents, particularly towards people of the opposite sex, should be based on respect, meaning that they need to control their sexual desire, express themselves in ways that are socially acceptable such as avoiding being alone in hidden places, not staying overnight together, and not touching each other, etc. Adolescent liveliness Liveliness occurs when adolescents can adjust themselves to work and various social situations and accomplish difficult tasks. Lively adolescents express their feelings through smiles and laughter. Curiosity Adolescents are curious about new strange events such as sex, physical changes and sexual desire. Curiosity in adolescents is expressed through discussion, questions, and criticism. They keep asking questions to people close to them. This reflects a creative behavior. The fact that

32 adolescents get to exchange ideas with experienced and open-minded people can help facilitate wider worldviews. Adolescent social changes When girls become adolescent, they will experience emotional or mental changes. Girls tend to take care of themselves more, especially in terms of personality differences. They become interested in the opposite sex, observe how others feel towards them, want to impress others and spend more time on grooming. Adolescence is the period when girls separate themselves from the family and establish their circle of friends. Adolescents, both of the same and different genders, always go in groups. After they get home, they still call each other despite the fact that they already saw each other at school. Boys become interested in and close to their friends. They do a number of activities together such as sports and music, or going to a shopping mall. They develop feelings of care and love towards one another and follow their friends. They do not want to be ignored. Regarding social changes in male adolescents, a major problem is drugs. They often start trying drugs suggested by friends since they want to be accepted by their friends. Generally, adolescents start smoking cigarettes since they are easy to buy and cheap compared to other kinds of drugs. Once they start smoking, they may want to try other kinds of drugs with stronger effects such as marijuana, amphetamines, heroin, etc. Mental development During early adolescence, mental development increases as nerve cells become fully developed. Changes can obviously be seen in verbal ability, imagination, and interest which are different from before. Adolescents become interested in the opposite sex, pay more attention to work and study more than children, and think better and more reasonably. Some of them can even write poems or novels. Conclusion During adolescence, physical development of boys and girls is different. Girls develop faster than boys. The period can be divided as follows:

33 1. Pre-adolescence 2. Early adolescence 3. Middle adolescence 4. Late adolescence Adolescents’ physical and mental development is faster than other periods as it is a transition period from childhood to adulthood. Changes are as follows: 1. Physical development Female adolescents clearly change in shape. Moreover, they start to menstruate, indicating reproductive ability. Meanwhile, male adolescents develop masculine features. They also start to produce sperm for reproduction. 2. Emotional and mental changes Mostly, these changes result from physical changes such as anxiety, fear, anger, love and curiosity. Adults should observe such changes in adolescents and handle problems appropriately. 3. Social changes Adolescents start to have circles of friends of both the same and opposite genders. They do activities in groups and are afraid of being left alone. Drugs are a major problem that should be closely monitored. 4. Intellectual development During this period, the brain capacity is fully developed. There are clear changes such as verbal ability, working ability, thinking, memory, and concentration. 3.4 Adulthood The period of adulthood is long and very important. It is the time to chose a stable job, have friends and get married. In addition, there are physical changes and some reduction in physical capabilities. This period can be categorized into two stages, namely early adulthood (21-40 years) and middle age (40-60 years).

34 3.4.1 Adulthood General characteristics of adults are: People reaching adulthood must adjust themselves to various social rules. They tend to accept the truth, control their feelings and try to choose the right person to marry. Adults can be described as follows: 1. They choose a partner by studying what characteristics a good partner should have such as having similar interests and attitudes as well as economic status. These elements can help facilitate a long marriage for both men and women. The couple must adjust themselves to their new roles as husband and wife. They must be understanding, adjust themselves to each other, accept each other and be prepared to become parents. 2. Doing what suits their abilities can help bring success in thire work life and leads to happiness in the family. 3. Adults encounter problems. There may be problems about the marriage or children. As a result, adults need to solve problems to maintain a happy family. 4. Adults also experience pressure. Family and work problems can be difficult to handle. However, after reaching 30-40 years of age, adults’ stress may be relieved somewhat since they can better solve problems. 3.4.2 Middle age Middle age covers the longest period in life. Success usually takes place during this period. Changes in middle age are as follows: 1. Physical changes There are deteriorating changes in the bodies shape, facial appearance, action, vision, hearing, glands and sexual capability. Women enter menopause, causing them to be sensitive, moody and irritable. As a result, people close to them need to cope with their emotions and help relieve their worries. 2. Changes in work There could be changes in positions and supervisors. It is the period of the highest success in the work life but may also bring worries. 3. Emotional changes

35 They may be worried about work and change emotionally. Women in this period tend to be quick-tempered. 4. Changes in interest They have a strong interest in various matters such as religion or social contributions. It is a way of seeking happiness for themselves and society. Conclusion Adulthood ranges between 21-60 years. It is the period of highest development in many aspects such as height and intellect. Adults may experience changes in satisfaction and values, and have interest about their life partner. In addition, it is a starting period of physical and sexual impotence. 3.5 Old age Individual differences cause different changes in each elder person. Some people are 50 years old, but look older. Some people are 60 years old, but look younger. As a result, old age is defined as anyone over 60 years old. Physical development During this period, old cells die and are rarely and slowly replaced. The body becomes depleted. If physical illnesses occur, it becomes harder to cure and takes longer to recover. Height remains steady but the back starts to hunch, the hair turns grey, and muscles become impotent. Intellectual development Seniors tend to be prudent and careful. They are reasonable, but lack initiative. Thus, they hold on to old rules. In addition, learning ability gradually declines during the years of 25-50, and declines more quickly after 50. It is difficult for older people to remember things and they can easily forget. Emotional development Some seniors like things quickly, get angry easily and have unsteady moods while some are calmer. The emotional aspect depends on the environment, society, previous experiences and

36 the economic status of the family. People of old age tend to be more generous than those in other periods as seen by their contributions at various occasions. Social development Seniors are mostly interested in charity and hold onto religion for emotional support. They make donations for religious support and practice dharma in groups. Some people have environmental and economic limitations, so they cannot do what they want. They may raise their grandchildren at home. The experience of seniors is very valuable for adolescents and children. We should listen to them and recognize the importance of what they teach. In addition, we should find hobbies for them to make them happy. Conclusion Old age starts from 60 years. Ageing is different for each individual. People of the same age may have different capabilities. Generally, during this period, the body deteriorates rather than grows, and intellectual ability also declines. However, the good points are that seniors are calmer, more prudent, reasonable and generous than the young. They also tend to have unsteady emotions. Activity 1  Roughly describe the structure, functions and how to take care of the following 4 body organ systems. 1. Integumentary system_____________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ _____________________________________________________________________________ 2. Muscular system _________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________

37 3. Skeletal system __________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ 4. Circulatory system ________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ Activity 2  What are the factors affecting human growth and development? ___________________________________________________________________________ ___________________________________________________________________________ ___________________________________________________________________________ ___________________________________________________________________________ ___________________________________________________________________________ ___________________________________________________________________________ Activity 3  Roughly describe human development and changes according to age. 1. Infancy _________________________________________________________________ ______________________________________________________________________________ 2. Childhood _______________________________________________________________ ______________________________________________________________________________ 3. Adolescence _____________________________________________________________ ______________________________________________________________________________ 4. Old age ________________________________________________________________ _____________________________________________________________________________

38 Lesson 2 Physical Health ……………………………………………………………………………………………………… Main content The content involves knowledge about how to avoid behaviors harmful to health and describes advantages of exercise and disadvantages of a lack of exercise, along with how to exercise to promote good health. Expected learning outcome 1. Describe how to avoid behaviors harmful to health. 2. Describe advantages and types of exercise, and disadvantages of lacking exercise. Content scope Topic 1: Healthcare for ourselves and our family members Topic 2: Exercise Topic 3: Types and methods of exercise to promote good health

39 Topic 1: Healthcare for ourselves and our family members The family plays an important role and healthcare has a great impact on family members. The family is a primary social institution in which members are closely related and respect each other. A family can consist of grandparents, father, mother, children, grandchildren, etc. As a result, the family serves as the center of basic education and development in various areas as well as a place to practice healthcare behaviors with people of all ages. Healthcare planning is therefore necessary and important to ensure good health for everyone, starting with ourselves and our family members. Healthcare for family members must be planned in advance and carried out based on the plan. Everyone should make plans for the following: 1. Cleanliness 2. Disease prevention 3. Ensuring immunity 4. Food and nutrition 5. Exercise and sports 6. Relaxation and recreation 7. Environmental conservation 8. Mental healthcare 9. Accident prevention and safety promotion 10. First aid Cleanliness We should keep our daily items such as outfits, clothes, personal items and things shared with other people clean. Also, living quarters should be kept in order. Parents, grandparents or caretakers should set a good example for children. As we grow older, we should be able to keep ourselves clean and also help others such as by washing clothes for parents or seniors in the family.

40 Disease prevention Taking correct action helps prevent seasonal diseases or epidemics. For instance, in the rainy season, cold is a common illness. Thus, we should wear clothes that keep our body warm and use an umbrella or wear a raincoat when walking in the rain. In summer, the common illnesses can be diarrhea and cholera. We should consume nutritious and freshly cooked food when possible. In case of disease that can be prevented through vaccination, family members should be encouraged to get vaccinated beforehand. Ensuring immunity Parents are responsible for taking their children to get immunity vaccinations from doctors such as against whooping cough, diphtheria, polio, etc. As we grow up, we should recognize the importance of ensuring immunity to prevent disease and raise the awareness of others regarding its importance. Food and nutrition Consuming a sufficient amount of nutritious food at every meal is very important. Each meal should be planned in advance for the body to obtain various nutrients. For instance, food for children should be different from that of adults. In addition, we should prepare special foods for patients with certain diseases so that they may gain sufficient nutrients. To promote good health of the family, each member should consume three meals of food containing the five food groups and drink at least 6-8 glasses of water per day. Exercise and sports We should exercise and encourage family members to exercise and do sports regularly. Moreover, we should give advice on the advantages of exercise and sports in that they can promote good health, liveliness and good attitude, relieve stress and ensure a good functioning of our bodily systems. Everyone should exercise regularly at least 30 minutes per day if possible and at least 3 days a week.

41 Rest and recreation Apart from work, studies, exercise and sports, another important mission for everyone is to rest and have some recreation. This must be planned. The best way of rest is through sleeping. We should go to bed on time and sleep at least 6-8 hours per day if possible. Furthermore, recreational activity plans for the family should be set such as famliy time together, traveling together on holidays, etc. Environmental conservation Healthcare for family members in terms of physical health, cleanliness, food, consumption and rest may not be enough. To promote good health and prevent illnesses, we also need to depend on other elements, such as the household, school, and surrounding environment. As a result, we need to help make the house clean and livable. Everyone should be aware and act as a good role model for others by keeping the house environmentally healthy and regularly cooperate in community environmental conservation such as joining public development activities or social service activities to keep the community clean, or by participating in religious activities, etc. Mental healthcare Physical healthcare is not enough since good health means both physical and mental health. Mental healthcare can be in the form of giving care for family members, helping and giving moral support and consultation to each other, as well as taking part in family planning to strengthen the relationships, which will lead to good mental health. Accident prevention and safety promotion To prevent accidents, every family member should help and watch for hazardous situations, tools and equipment that could cause accidents. Fix them if they are damaged. Keep them in an appropriate place convenient for use. In addition, we need to study how to use each tool and equipment correctly and learn how to prevent against accidents that can occur. Practice good behavior, learn safety principles and avoid accidents.

42 First aid First aid is important and necessary for a family. Learners should seek knowledge and understand about first aid for treating family members. For example, in case of injuries, we need to know how to bandage and apply medication; in case of a fever, we need to know how to measure the body temperature; in case of fainting or cramps, we need to know how to give first aid service. Furthermore, we need to arrange for family members to undergo a medical check-up at least once a year. Also check the appointment date for family members with illnesses as well as important information in case of emergencies such as phone numbers for how, when and where to meet the doctor. We should teach everyone in the family so that they understand and learn how to provide first aid for themselves and others. A healthcare plan for family members is very important to promote good health. As a result, everyone in the family should create a healthcare plan for themselves and family members by doing as follows: 1. Try to encourage family members to have proper behaviors regarding cleanliness and sanitary living. 2. Arrange plans to gain knowledge about disease prevention, both contagious and non-communicable diseases. 3. Make plans for receiving immunity by vaccination as required or before the occurrence of epidemics. 4. Make plans for consuming a sufficient amount of nutritious food appropriate to the age. 5. Arrange the activity schedule for regular exercise and sports. 6. Allocate time for enough rest. 7. Make plans to arrange a safe residence and environment. 8. Take care of every family member so that they enjoy good mental health, feel love and warmth, and help one another. 9. Make plans for safety and avoid behaviors that are prone to accidents and loss through prevention. 10. Make plans for unexpected accidents through appropriate first aid in case of injury or sickness.

43 Day Monday Example of schedule for weekly activities Result Note Tuesday Wednesday Thursday Friday Saturday Sunday Time Yes No 5 p.m. Play football Help mom Swim Play music Ride a bicycle Clean the Do gardening cook house 6 p.m. Dinner with Dinner with Dinner with Dinner with Dinner with Dinner with Dinner with the the family the family the family the family the family the family family. 7 p.m. Do Do homework Do homework Do homework Do homework Watch TV Watch TV homework 8 p.m. Watch TV Read Watch TV Read Read Read Read with with mom and grandma dad Example of schedule for monthly activities (Can choose more than one activity per day) Day 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 Note Activity 1. Go to   temple  2 . Clean the     bathroom 3 . Wash   clothes     4. Go to    the market 5 . Play        sports (3 days a week)

44 Healthcare plans for the above items are important for every family. A good foundation for being healthy consists of the body, mind, daily life, habitat and environment, sufficient and nutritious food, exercise which requires the movement of all of the body parts, enough rest, accident prevention and safety promotion as well as appropriate treatment for illnesses. As a result, correct healthcare, appropriate guidance and practice of good behaviors starting at an early age are important for good family relationships and good health. How to avoid behaviors harmful to health Today, technological advancement and social development play an important role in our daily life and are causes of inappropriate behaviors which include: - Unprotected sexual intercourse - Consumption of alcoholic drinks - Irregular eating habits - Continence - Involvement with drugs and cigarettes - Regular consumption of energy drinks - Sitting in the same posture for a long time - Gazing into monitors for a long time playing games or using a computer Topic 2: Exercise Exercise is one of the factors affecting human growth and development. Exercise stimulates bone construction and growth as well as strengthens muscles, enhances the body structure, stimulates functions of the lungs, heart, bones and muscles as well as increases immunity against diseases. Moreover, doing exercise is a way to spend free time beneficially, reduce emotional stress, have a chance to meet new friends, learn to be in groups and adjust oneself to society and the environment. Each individual is capable of playing different sports. Since the aim of sports is to build self-development, it is not necessary to buy expensive equipment. Many housework activities can be good for exercise, such as sweeping and mopping the floor, washing clothes, cutting grass, watering plants, etc. Apart from exercise, these activities can help develop responsibility among family members.

45 2.1 The Importance of exercise is as follows: 1. Exercise helps strengthen body organs, such as the heart, lungs, kidneys, bones and muscles. Also, it helps relieve hypertension, high-density lipoprotein and gastric ulcers. 2. People with light work without regular exercise can easily be exhausted and develop headaches. Regular exercise can help prevent these symptoms. 3. Monks, students, housewives, tailors, businesspersons or people with light work should find time to exercise every day. The symptoms of getting tired easily, having a poor appetite, headaches and insomnia could be alleviated. 4. Postmen and bus ticket boys are less likely to have a heart attack than telephone operators and bus drivers because they tend to move around more. 5. Daily exercise helps prevent against illnesses like colds and sore throats. 6. People with light work can often get sick. 7. Walking, running, physical exercise, yoga and traditional dancing helps promote good health. 8. Daily exercise help slow down ageing and leads to a long life. 9. A little exercise every day brings liveliness. We should exercise to avoid heart attacks. 2.2 Advantages of exercise for health 1. Cardiovascular system functions The heart rate of athletes and people who exercise regularly is slower than people in general since their cardiac muscles are stronger. The heart rate of people in general is 70-80 beats/minutes while for people who exercise regularly is only 50-60 times/minute. When the heart works less, it has a longer life. However, during exercise the heart rate could reach 140-150 beats/minute. Thus, 5-6 times more blood compared to a resting heart rate flows to nourish the body. As a result the body’s circulatory system is improved. This can prevent the occurrence of coronary artery diseases.

46 Respiratory system Normally, we inhale and exhale 16-18 times/minute. However, during exercise, the body needs 5-15 times more oxygen than usual. As a result, the lungs receive oxygen and release carbon dioxide, and can purify blood better. When the lungs are able to inflate and deflate better, the windpipe can expand more and more blood flows in the air vesicle, resulting in stronger lungs. Through a survey of Olympic gold medalists’ breathing, it was found that they breathe more slowly and deeper than people in general. Therefore, they do not tire easily, their heart works less and their lungs receive more oxygen than other people in general. Muscular system Exercise helps burn fat and builds muscles, and the body becomes leaner. Furthermore, joints and articular ligaments have more movement, so they become more flexible. People who exercise regularly do not have as many pains and aches, and. 2. Effects on growth From the study of differences in the growth rate between children who exercise regularly and correctly, and children who do not exercise or do exercises incorrectly, it was found that those with the correct and regular exercise have better growth rates than the other group. 3. Effects on the body shape Differences in body shape such as that due to obesity, thinness, bent body, and Scoliosis results from growth factors and and other parameters. Some irregularities can become more severe from a lack of correct exercises. On the other hand, regularly adopting the appropriate exercise types and methods can help fix obese body shapes. As evident in the medical field, exercise is used for rehabilitation in patients together with other therapies, particularly for patients with movement problems or muscular system weaknesses.

47 4. Effects on health When the functions of body organ systems are in good health, the overall health also becomes better, especially the immunity system. As evident in a study of illnesses in athletes and people in general, it was found that athletes who fall ill from infection take less time to recover and have less incurrent diseases than the other group. Conclusion Exercises to promote good health rely on movement of the striated muscles such as the leg, body and arm muscles which leads to an increase in the heart rate resulting in a higher heart rate on a continuous basis. We should exercise at least 3 days a week, 20-60 minutes each time. However, the period of exercise can depend on the level of tiredness – exercise longer if the body gets tired slowly. This will benefit the body in that it strengthens the functions of the lungs, heart, circulatory system, muscles, bones, ligaments and joints. In addition, we become stronger and more immune to diseases, and less likely to develop a heart attack, hypertension, diabetes, obesity, high blood cholesterol, etc. Regular exercises will benefit the body as follows: 1. The circulatory system, heart and lungs work better, and regular excercise can prevent heart attacks and hypertension. 2. The body becomes stronger, more active, and can work longer. 3. It helps prevent against bone-related diseases such as arthritis, and strengthens bones, joints and ligaments. 4. It helps ease stress and enhances good sleep. 2.3 Disadvantages of lacking exercise Studies of effects of little to no exercise in children, adolescents and middle-aged people can be summarized as follows:

48 1. Effects on children The effects of lacking exercise during childhood are: 1. Growth, development and body shape It was found that apart from consuming nutritious food, exercise can also help enhance bone growth appropriate to the age, both in length and thickness as the body can better extract calcium in food to nourish the bones. However, it was also found that some groups of children who rarely exercise but eat a lot might grow in height and weight more than children of the same age group. But mostly they are found to have more fat, smaller bones and hearts compared to the body weight of others. Body shapes can be considered abnormal such as being potbellied, having valgus knees and bowlegs, etc. 2. Physical health and fitness It was found that children who lack exercise have less immunity to diseases and can fall ill easily. In addition, it takes longer times for them to recover from illnesses compared to those who regularly exercise. This is also related to physical fitness. The lack of exercise leads to lower physical fitness, thus resulting in poor health. 3. Social and mental aspects It was found that children who lack exercise can be introverts and lack confidence. On the other hand, those who exercise and do sports tend to be confident and learn about social behaviors from their groups. Thus, they know how to better adjust themselves within society. Moreover, early learned behavior of not doing exercise tends to last even when children become adolescents and adults. 4. Studies It was found that children with good physical fitness learn better. This supports the idea that lacking exercise can affect children’s learning ability. 2. Effects on adolescents This period goes from the end of childhood to the reproductive age. When adolescents lack exercise they can develop low physical fitness, poor health and ineffective functions of body systems, particularly the circulatory system, bad personality and inappropriate social expressions.

49 3. Effects on middle-aged people and older This period covers from the age of over 35 years to the period of impotence. Without appropriate and correct exercise, physical illnesses can occur, such as imbalanced nerves, high blood pressure, cardiovascular disease, obesity, diabetes and joint-related diseases, etc. Conclusion According to scientific principles, exercising and playing sports can lead to healthy changes in body systems and overall, better health. Exercise promotes human growth and development. It strengthens bones and other organs, such as lungs, kidneys, and heart. In addition, it reduces hypertension, and high- density lipoprotein. As a result, regular exercise is very important and can effectively help increase immunity. Sports scientists categorize exercise into 5 types as follows: 1. Isometric exercise 2. Isotonic exercise 3. Isokinetic exercise 4. Anaerobic exercise 5. Aerobic exercise Advantages of exercise and sports can be categorized as follows: 1. Physical aspect 1.1 It helps to enhance physical fitness, improve work effectiveness and strengthen muscles. 1.2 It helps to strengthen body organ systems such as the circulatory system, respiratory system and digestive system, etc. 2. Emotional aspects 2.1 It helps in overall mental attitude. 2.2 It helps bring liveliness and cheerfulness. 2.3 It helps ease mental and emotional stress.

50 3. Mental aspects 3.1 It helps bring optimism. 3.2 It helps create a strong mind and courage to encounter problems. 3.3 It helps build confidence and decision-making abilities. 4. Social aspects 4.1 People who exercise have good disciplines and can easily adjust themselves to different environments. 4.2 People who exercise are sociable, get along well with others, and are less nervous. 4.3 People who exercise help strengthen relationships across societies and countries. Topic 3: Exercise types and steps Scientifically speaking, movement, exercise and sports lead to harder work of body organs, and are also good for health. Sports scientists categorize exercise into five types as follows: 1. Isometric exercise This is a type of exercise which requires no or slight movement such as squeezing objects, and pushing the body against poles or fences. This exercise is good for people sitting long hours in front of a desk or who rarely exercise. However, it is not appropriate for people with heart issues and hypertension. This exercise does not promote complete physical fitness. 2. Isotonic exercise This is a type of exercise which requires movement of body parts. Examples are push- ups, weight lifting, and joint stretching. This exercise is good for people who want to strengthen muscles in certain parts, such as bodybuilders or weightlifters. 3. Isokinetic exercise This exercise includes stationary bicycle, stepping up and down the stairs or using biomechanical equipment. It is good for testing the physical fitness of athletes and other people with strong bodies. 4. Anaerobic exercise This kind of exercise includes weight lifting. It is normally practiced among athletes undergoing training, and is not common for people in general.