Use the DECIDE process to explain how you would respond in the following peer pressure scenario.
You are spending time with one of your best friends at a local batting cage. You are both working on your swing to improve your hit percentage. A friend of your friend comes up to you and offers you a cigarette. Your friend accepts, starts smoking, and offers one to you. What do you tell your friend?
(5 points)
In this peer pressure scenario, I would use the DECIDE process to respond effectively.
1. Define the problem: The problem is that my friend has offered me a cigarette and is currently smoking one.
2. Evaluate the alternatives:
- Accept the cigarette and start smoking: This option goes against my values and goals of maintaining a healthy lifestyle.
- Decline the cigarette and refuse to smoke: This option aligns with my values and goals but may result in potential conflict or discomfort with my friend.
3. Consider the consequences:
- Accepting the cigarette and smoking: It may harm my health, lead to addiction, and set a negative example for others.
- Declining the cigarette and refusing to smoke: It demonstrates my commitment to a healthy lifestyle, may inspire my friend to reconsider their own choice, and preserve my integrity.
4. Identify the values involved: In this situation, my values include maintaining a healthy lifestyle, making choices that align with my goals, and being a positive influence on others.
5. Decide and act: Based on the evaluation, I would decide to decline the cigarette and refuse to smoke. I would tell my friend, "Thank you for the offer, but I don't smoke. I'm focused on improving my swing and staying healthy." By expressing my choice firmly but respectfully, I am asserting my boundaries and values without jeopardizing our friendship. I can also suggest an alternative activity or invite them to join me in practicing at the batting cage instead.
What is your target heart rate zone? Explain how to adjust your intensity level to stay within your target heart rate zone
The target heart rate zone is a range of heart rate values that you aim to maintain during cardiovascular exercise to achieve the desired physical benefits. To adjust your intensity level and stay within your target heart rate zone, follow these steps:
1. Determine your target heart rate zone: Calculate your maximum heart rate (220 minus your age) and then determine the lower and upper limits of your target heart rate zone. The lower limit is typically around 50-60% of your maximum heart rate, while the upper limit is around 70-85%.
2. Monitor your heart rate: Use a heart rate monitor, fitness tracker, or pulse monitor to measure your heart rate during exercise. These devices provide real-time feedback on your heart rate, ensuring you stay within your target zone.
3. Adjust your intensity level: If your heart rate falls below the lower limit of your target heart rate zone, increase the intensity of your exercise to raise your heart rate. You can achieve this by increasing the speed, resistance, or incline of your workout. Alternatively, you can try more vigorous exercises like running instead of walking.
4. Slow down or reduce intensity: If your heart rate exceeds the upper limit of your target heart rate zone, you should decrease the intensity of your exercise. Slow down, reduce resistance, or take short breaks to bring your heart rate back into the desired range. It's important not to overexert yourself as it may lead to physical exhaustion or injury.
5. Listen to your body: Pay attention to how you feel during exercise. If you experience dizziness, chest pain, extreme fatigue, or shortness of breath, it's important to stop exercising and seek medical attention if necessary. Your comfort and safety should always take priority.
By regularly monitoring your heart rate and adjusting your intensity level accordingly, you can ensure that you are exercising within your target heart rate zone. This will maximize the benefits of your workouts and help you achieve your fitness goals effectively.
The DECIDE process can be used to respond to the peer pressure scenario in the following steps:
1. Define the problem: The problem in this scenario is that your friend is offering you a cigarette and expecting you to accept and join in smoking.
2. Explore the alternatives: You need to consider your options. You can either accept the cigarette and start smoking, or you can decline the offer and resist peer pressure.
3. Consider the consequences: Think about the possible outcomes of each alternative. If you accept the cigarette and start smoking, you may develop an unhealthy habit, risk addiction, harm your health, and face potential financial implications. If you decline the offer and resist peer pressure, you can maintain a healthier lifestyle and avoid the negative consequences of smoking.
4. Identify values: Consider your own personal values. If you value your health, well-being, and making choices that align with your long-term goals, then declining the cigarette would be in line with your values.
5. Decide and act: Based on the evaluation of the alternatives, consequences, and your values, you should decide to politely decline the offer. You can tell your friend something like, "Thanks for the offer, but I've decided not to smoke. I value my health and want to continue working on my swing without any distractions."
By following these steps, you can respond to the peer pressure scenario by making an informed and conscious decision that aligns with your values and goals.