Overall health

According to the WHO, health has three components. Name them and give an example of a habit that looks after each one.

State whether these statements are true or false and justify your answer: a) sleeping little affects school performance; b) physical exercise only benefits the muscles; c) mental health can be looked after and trained just like physical health.

Javier, who used to train for basketball five afternoons a week, suffers a tibial fracture that forces him to stay on complete bed rest for two months. After two weeks immobilised, he barely has an appetite, has trouble falling asleep, does not reply to his teammates' messages, and states: "I don't have the energy for anything, I'd rather not bother anyone by asking for help". Justify biologically how the sudden cessation of exercise influences his mood (release of neurotransmitters and isolation) and design a strategy with three measures (activity adaptation, social contact, and emotional support) to break this vicious cycle without compromising the healing of his injury.

State the three basic pillars of rest and nighttime well-being (duration, sleep schedules and sleep environment), and explain what specific recommendation you would give for each one to an adolescent.

Many teenagers use their mobile phones in bed before going to sleep. Explain how this habit affects sleep — through screen light and mental stimulation — and suggest two alternative routines that encourage falling asleep.

Our body follows a daily rhythm of about $24\ \text{h}$ called the circadian rhythm. Explain how meal and sleep schedules influence it and why it is advisable not to shift it too much at the weekend.

Look at the figure, which shows a student sitting at a study desk with three details of their posture marked with ?. State the postural hygiene rule corresponding to each of the three details, and explain which health problem each rule prevents.

Explain what postural hygiene is and describe what the correct posture should be like when sitting while studying.

School backpacks should not exceed $10\ \%$ of body weight. Aitor, who weighs $52\ \text{kg}$, carries a loaded backpack weighing $7\ \text{kg}$, and Lucía, who weighs $40\ \text{kg}$, carries a backpack weighing $6\ \text{kg}$. Calculate the percentage that each person's backpack represents, compare who strays further from the recommendation — even if their backpack weighs less — and propose a three-measure plan to reduce the risk of back pain, justifying each measure.

Explain what benefits regular physical activity provides to the musculoskeletal, circulatory and respiratory systems, citing at least one specific benefit for each.

The WHO recommends that adolescents engage in at least $60\ \text{min}$ of moderate-to-vigorous physical activity daily. A student walks $20\ \text{min}$ to secondary school and another $20\ \text{min}$ back, and plays basketball for $40\ \text{min}$ during break time. Calculate whether they meet the recommendation, and explain what type of activity (moderate or vigorous) each activity they perform represents.

Explain what mental health is, why it is as important as physical health, and what difference there is between feeling sad or stressed occasionally and having a mental health issue that requires professional help.