Poland Szkoła podstawowa, klasa VII Health education
Chapters: 9
1. Values and attitudes
Dignity, health as a value and prosocial action
- Healthy Lifestyle: Daily Habits That Keep You Well – A healthy lifestyle is a set of daily habits: a balanced diet from five food groups, enough water, 9–11 hours of sleep for school-age children and about 8–10 for teenagers, at least 60 minutes of activity a day, good posture, safe food handling and avoiding tobacco, alcohol and drugs. These habits lower the risk of lifestyle (non-communicable) diseases such as type 2 diabetes, heart disease and some cancers.
2. Physical health
Infectious diseases and vaccination · Modifiable risk factors and disability · Optional: zoonoses and chronic diseases
- Infectious Diseases: How Germs Spread and How We Stop Them – An infectious (communicable) disease is caused by a tiny living thing called a pathogen: a bacterium, virus, fungus or protist. It passes from one person to another through air, water and food, touch, or a vector such as a mosquito. The body fights back with skin, mucus, stomach acid and white blood cells. Vaccines train the immune system in advance. Hand washing, clean water, cooking food well, mosquito nets and staying home when sick all cut the spread.
- Healthy Lifestyle: Daily Habits That Keep You Well – A healthy lifestyle is a set of daily habits: a balanced diet from five food groups, enough water, 9–11 hours of sleep for school-age children and about 8–10 for teenagers, at least 60 minutes of activity a day, good posture, safe food handling and avoiding tobacco, alcohol and drugs. These habits lower the risk of lifestyle (non-communicable) diseases such as type 2 diabetes, heart disease and some cancers.
- Health and Disease – Health is complete physical, mental and social well-being, not just the absence of disease. Communicable diseases are caused by pathogens (bacteria, viruses, fungi, protists) and spread from person to person, through air, water, food, touch or animals. Non-communicable diseases such as heart disease, diabetes, many cancers and high blood pressure do not spread; they are linked to genes, age and lifestyle. We prevent disease with hygiene, clean water, vaccines, a balanced diet, exercise, sleep, not smoking, and regular check-ups and self-checks. Antibiotics kill bacteria but not viruses; misusing them breeds resistant bacteria. Medicines must be taken as the leaflet or doctor says.
3. Physical activity
Active lifestyle · Optional: arguments for activity
- Physical Activity and Health – Physical activity is any movement of the body that uses energy: walking, playing, cycling, dancing, doing chores. Children and teens need about 60 minutes of moderate to vigorous activity every day; adults need about 150 to 300 minutes a week. Intensity can be light, moderate or vigorous, and the talk test tells them apart. A good plan uses FITT (Frequency, Intensity, Time, Type), and technology like step counters and map apps can help. Activity makes the body, mind and social life healthier. Too little (a sedentary life) and too much without rest (overtraining) are both harmful, so balance activity with rest and sleep.
4. Nutrition
Balanced meals and diet risks
- Nutrition – Nutrition is how we get and use the substances in food. The body needs six groups of nutrients: carbohydrates and fats (mainly energy), proteins (growth and repair), vitamins and minerals (small amounts to keep the body working), and water, plus fibre for healthy digestion. Carbohydrate and protein give about 17 kJ per gram, fat about 37 kJ per gram. A balanced diet gives all nutrients in the right amounts, and energy in should roughly equal energy out.
5. Mental health
Emotions, self-worth and body image · Optional: well-being and mental disorders
- Mental Health: Feelings, Stress and Support – Mental health is how we think, feel, cope and get along with others. Like physical health, everyone has it and it moves up and down. Emotions are useful signals. Stress adds up like water in a bucket; healthy coping (sleep, movement, talking, calm breathing, planning) lets it drain. Self-esteem and good relationships protect us. If feelings stay very heavy for two weeks or more, or stop daily life, talk to a trusted adult or a professional — asking for help is a sign of strength.
6. Social health
Relationships and conflict
- Healthy Relationships – A healthy relationship, with family, friends or a partner, is built on respect, trust, honesty, equality and open talk. Each person keeps their own friends, choices and boundaries. Control, put-downs, pressure, jealousy and violence are warning signs. Consent means a free, clear yes that can be taken back at any time. Conflicts are normal and can be solved calmly; when someone feels unsafe they should tell a trusted adult or call a helpline.
7. Puberty
Growing up and caring for the body
- Puberty and Adolescence: How Your Body and Mind Grow Up – Adolescence is the time between childhood and adulthood, roughly ages 10 to 19. Puberty is the part of it when the body becomes able to reproduce. It is started by hormones: a signal from the pituitary gland in the brain tells the ovaries or testes to make sex hormones (oestrogen and testosterone). Changes include a growth spurt, new body hair, sweat and spots, breasts and periods in girls, a deeper voice and facial hair in boys, and stronger feelings. Everyone starts at a different time, and all of it is normal.
8. Environmental health
Climate, environment and health (climate module)
- Environmental Health – Environmental health is about how our surroundings — air, water, food, soil, chemicals, noise, heat and the buildings we live in — affect our health. Harm reaches the body by four roads: breathing, drinking, eating and touching. Risk depends on the dose and how long we are exposed. Some poisons build up along food chains. The One Health idea says human, animal and environmental health are linked, so we protect all three together.
9. Internet and addiction prevention
Online risks · Psychoactive substances and harmful technology use
- Cyber Crime and Cyber Safety – Cyber crime is any crime that uses a computer, phone or the internet as a tool or target. Common forms: hacking (breaking into a system without permission; ethical hackers test security with permission), eavesdropping (secretly intercepting communication), phishing (fake emails, SMS or websites that trick you into giving passwords, OTPs or card details), ransomware (malware that locks or encrypts files and demands money), cyber trolls (people who post provoking, offensive messages) and cyberbullying (harassing, threatening or humiliating someone online). Malware includes viruses (attach to files and spread), worms (spread by themselves), trojans (look useful but open a back door), spyware and adware (unwanted pop-up ads, often tracking). Safe browsing: https sites, updated software, antivirus and firewall, no unknown links or downloads. Identity protection: strong unique passwords, two-factor authentication, never sharing OTPs, careful sharing of personal details, and logging out on shared devices.
- Addiction: How It Starts and How to Stay Free – Addiction is losing control over a substance or a behaviour, even when it causes harm. It can be to substances (tobacco, alcohol, drugs, misused medicines) or to behaviours (gaming, gambling, social media). Each use gives the brain a burst of dopamine, which teaches it to repeat the action; with time tolerance grows and you need more. Warning signs are craving, loss of control, compulsion and carrying on despite harm. Protection comes from refusal skills, healthy rewards, sleep and routine, and asking for help early. Addiction is treatable.