Campus Conversations – Healthy Mind and Healthy Body


we all know that it’s important to stay
healthy the most the bus that means eating right
getting exercise including those stress levels in check coming up on campus conversations will
show you how Montgomery College can help you have a healthy mind and a healthy body [music] hi I’m Jason Rivera and this is Campus Conversation. we’re talking
today about staying healthy sure we all lead very busy lives, whether
you’re a parent struggling to get the kids to where they need to be working adult or a student, it’s
best to remember the old saying, “An ounce of prevention is worth a pound
of cure.” So here are five great tips we can all use to stay healthy number one: Get vaccinated. Your doctor is your best resource on
which vaccines are right for you, but you definitely want to get a flu
shot tip number two: Clean up: Wash your hands often. keeping
your hand clean can go a long way to help keep you from getting sick. Carry some hand sanitizer for times when
washing isn’t possible. our next tip, get regular exercise. Exercise is a great way to boost your
immune system and to de-stress Even if it’s just for 30-minutes a few times a
week, it makes a difference. Tip number four: Eat a well-balanced diet and drink lots of water. The natural
vitamins and minerals in the healthy food you eat can really help to boost
your immune system And finally Tip number five: Get plenty
of sleep. Your body needs rest to fend off illness
and I’m willing to bet that you’re also more productive when
you’re rested. In addition to keeping you from getting sick, all these tips will help you be on the
top of your game and the classroom and at work. Montgomery College offers lots
of courses workshops and seminars sup you learn all about health
and fitness and Prevention and we’re gonna explore some of those
today. Recently producer Marcus Rosano went to the
Rockville campus to find out about some of the things that the Health Enhancement,
Exercise Science, and Physical Education Department offers… [Marcus Rosano] With me now is
Professor Beth Ridings and she’s the chair of the Health Enhancement,
Exercise Science, and Physical Education program here at Montgomery College thank you professor Ridings for giving
us a few minutes of your time. Now I just mentioned that you’re the chair this rather large Department can you break
that down just a little bit for us what all those big words mean the thing interconnected in a way.
[Ridings] Yes they are, they’re all related which is why um these three areas are put together here
at Montgomery College. The health enhancement side of the
department focuses on health education while the exercise science we look at careers in health fitness and the PE or the physical education helps to
prepare students who are interested in teaching physical education in secondary and elementary school.
[Marcus] okay and let’s jump into the academic side of this this episode of Campus Conversations is
about healthy mind and healthy body but let’s keep to the academic side and there
are there’re various I guess programs here that you can
get an associates our you can get a letter of recognition or get a certificate but I’ll there’s
more, but health education, health fitness, aging studies, advance personal trainer,
nutrition for fitness and wellness, personal and community health, so all these programs sort of push students into a profession, just tell us a little
bit about that [Ridings] okay sure, so again we have three associate degree
programs the first one is in health education and it helps to get students prepared to work as health
educators in the field. So working through uh YMCA or through a county rec program
teaching health education classes. Uh the second
program is the degree program in health and fitness and while that has a strong health
component it also has a strong fitness or a human performance um component to it,
and that helps with preparing students are interested in going into personal
training or corporate fitness or corporate
wellness and then the last one again is the um associates degree in physical
education. And that’s our teacher prep program and that helps for students who want to go on to get a
um eventually a teaching certificate. To teach in the
school system. [Marcus] Okay very good and there’s also the physical aspect of
this. There’s recreational programs there’s um… let’s, let’s talk about the open gym
and we were talking about earlier before we came on, that there is badminton.
I am totally psyched about that Tell us a little bit about open gym some
other recreational programs and not just for students alone but staff and
faculty as well [Ridings] ok sure, so again we have we have we tal- sorry, we call it our student recreation
program and we have two sides of it, The first side of
it the Badminton side, which I know you’re excited about um and the recreation side is open to
faculty staff and students here at MC um and you can come in and on Mondays and
Wednesdays we have badminton and we also have
volleyball in the afternoons and then we have our fitness
component of the recreation program which is where our fitness center is
open only to students and the reason it’s not open to you staff and faculty
is because there’s a wellness program that is it
specifically geared towards fitness center hours for faculty and staff.
[Marcus] okay in tell us a little about the fitness center itself this is weights this is cardio machines just describe a little bit about what
what what we’re gonna walk into if we were to go to the fitness centers. [Ridings] We have its are located here in
the p.e building room 137B and it’s pretty comprehensive when you
walk in, there are are a a variety of different exercise machine so you can do a total
body resistance workout I’m using the
machines we also have a small free weight area that has some dumbbells and some
cable crossover machine and then we have a series of various cardiovascular equipment that we
have treadmills, stair masters, elliptical machines cycle-odometers, rowers, step mills, you name it we have it It’s pretty all-inclusive. We’re just
talking recently with that is actually nicer than some fitness centers out there that people
pay a lot of money for, so it it’s a pretty good amenity for faculty
staff and students [Marcus] and talk a little bit about the students
who you see not only in your recreational programs, but in the
fitness center I mean this isn’t just for the super athlete or you know the person
who played four years of varsity basketball, you see I’m sure, a wider range up
students [Ridings] oh definitely and everybody is welcome
so in addition to our rec program we also have academic classes that focus on teaching
students how to exercise so if someone is new to exercise and
they’re not really sure what they can do or what they should be doing they have
that option also but anybody who is relatively healthy
and can exercise without supervision is welcome to come in there some forms
that they need to fill out um but it it’s designed for everybody.
Our goal here is is to teach people that on being active
should be a part of your lifestyle and that it you don’t have to be an athlete or super
strong or in the best shape ever. That
everybody can have to start somewhere so we try to encourage people to just come
in and do what they can and we do have certified staff who are there
to answer questions teach people how to use equipment if they need it [Marcus] We have about one minute left my my
last question will sort of sum up the show that we’re doing talk about how important it is for
student to not only have a healthy body but how important that is in in relating
to a healthy mind [Ridings] okay um there’s all kinds of studies out
now that show how total well-being is important and we
see that people who are physically active tend to be
less stressed and they tend to be better at focusing
so for students here at MC, if they’re trying
to study for a test to take 30 minutes to go for a walk or or do a light workout and then go back
and sit down and study um the research tells us that that students’
gonna be more focused that they’re going to retain more information and hopefully do better on their test the
next day, so um we know that, like I said that that
being what um healthy or having good
wellness um is all about looking at all aspects, so
its not only what you put in your mouth but its what you do to keep your physical self healthy.
[Marcus] Well it’s a great connection and where can students and staff and faculty learn more about the physical education
department here Montgomery College [Ridings] Sure if you go to the montgomerycollege.edu are colleges’ home page and look under
Departments search us under Department of Health
enhancement and you can get to our web page and it has information about our
hours are classes and our programs.
[Marcus] thank you professor ratings for being with us on campus conversations [Jason] Many thanks to Marcus and Professor
Ridings. Check out that website for facility hours and recreational
programs and hey maybe you can even join Marcus for
some badminton. We’ll be back with more Campus Conversations right after this. My name is Jorge Zuniga. I’m the
athletic coordinator and intramural coordinator here on the Rockville campus Little information about Intramurals right
now for the spring semester we have basketball – coed. Now we do have tournament play which is
5-on-5 and it is coed we do promote um females to attend. Faculty
and staff are also invited we have all the information online on our
website if you just go to Montgomery College.edu on the uh front page you’ll see the
Athletics have thank you can get all the information you need on there. [music] [music] check out more Montgomery College
programming and YouTube dot com forward slash Montgomery College Montgomery College offers classed in
fitness and health at all three of its campuses. So whether
you wanna learn about health and nutrition, hone your skills, or just learn the rules
of the game, we have a class for you Montgomery College professor Dr. A. J. Baca teaches basketball, sports history, and First Aid
at the Takoma Park/Silver Spring campus [Baca] those students who aren’t as skilled come in with an expectation that they just want to get better and have fun and it’s my job to make sure that they do that. And that they know the expectation for me is for them to learn the finer points to try and
improve and enjoy themselves and perhaps maybe get an improvement in their fitness at the same time. [Jason] There may not be a text book but Dr. Baca makes it clear that MCs’ PE classes aren’t all fun and games. [Baca] in each class students are expected to understand general fitness concepts and concepts
of nutrition. In my basketball class we’ll cover, the first
semester various fitness components realted to basketball and fitness in general. And then after the midterm we’ll cover concepts related to general nutrition and um safe practices in terms of what to eat, what not to eat and how to enhance sports performance.
[Jason] with course offerings that include badminton, golf, fencing, scuba diving, personal fitness and more,
Montgomery College’s Health and Physical education Department has something for every interest.
[Baca] we welcome students to come see us in our office. We’re happy to walk ’em through the class offerings and see which one serves their interest and their goals the best Check out the course listings online or, as Dr. Baca says, drop into any of the MC PE offices for more information. All of our segments today focus on healthy
minds and healthy bodies with me now to talk about a couple
things that the College offers for students is Korissa Silver. Welcome Karissa
[Karissa] thank you Jason [Jason] I know you have um some test
anxiety stuff that we do at the college and that’s something
that’s near and dear to me because when I was a student, it was something I really
struggled with so can you tell me more about what test anxiety
is and what we do here at MC to try and help our students as they
struggle through it [Karissa] yes the first thing I want to say about
test anxiety is that it’s extremely common and students should not feel they’re the
only one [Jason] absolutely
[Karissa] I meet quite a few students who
say you know I do fine in class. I get good
grades my homework, and then I get to that test in their eyes get big and they’re terrified, which is why I started doing
the workshop which I offer twice a semester.
[Jason] okay so what types of things you cover in the
workshops? [Karissa] Well it’s actually a combination of test anxiety and test preparation so I do go over our study skills and
preparing well but I also talk about the importance of what’s going on up here because we all give our brains messages
whether their verbal or visual and test anxious people have what I
call that little voice of doubt in their head that says I’m bad at tests,
I’m bad at tests, I’m bad at tests I don’t really know this, i study, but I
don’t really know this, and the idea is to get rid of that and replace it with what we call positive self-talk it’s a
psychological term of, “I know this. I’m a good student. I
studied going to do well. And I actually walk them through a
couple visualizations imagining themselves being successful
because that is the image we want to have in the brain rather than what they may have which is
imagining themselves sitting there looking at the test paper, their hands
shaking sweat pouring down, mind blank. That has
to go. [Jason] so you just describe the physical reaction [Karissa] Yes
[Jason] the stress and the anxiety that a student might have but there’s a spectrum of types
of behaviors that since by demonstrate when they have test anxiety. Am i
right? [Karissa] Absolutly [Jason] So what would some of those look
like for student who might actually suffer from test anxiety, but not
necessarily demonstrate all of those physical factors. How they know that
this might be something that the they might be able to to work through?[Karissa] Well what I hear frequently is, “I study and study in study and I know it until I get
to the Test and my mind goes completely blank that’s classic test anxiety
[Jason] So what types of things you help them work
on to get past that blanks blank stage at the test?
Part the academic, making sure the really are
prepared well. Giving some study tips about let’s say
using flashcards etcetera, but also the visualization, because a lot
of times they expect to have their mind go blank because
that’s what happened in the past and they have this fixed picture, mental
picture of that so doing the visualization to replace that
with the picture themselves doing well. [Jason] Okay and this isn’t specific to
particular subject a field is it/ [Karissa] No, it’s just in general.
[Jason] okay so tell me more about the actual workshops.
How long are the Worksops?l How often do they- are they offered? How do students learn more
about them those types of things. [Karissa] Well typically what I do is I have one
before midterms and one before finals every semester um the workshop itself is approximately
two hours part of that depends on how many
students and how many questions they have. What I
like to do with the end if I do have enough students is divide them into groups so they can share
ideas because first of all it helps to know that other people have test anxiety, And also some of the
students come up with some really good ideas both for remembering things and dealing with anxiety.
To find out about the workshop there are several methods. People can go to the counseling office and they
have also sent an email out to faculty and encouraged them to
invite their students. I’ve sent out something to MC email so students should be checking
their myMC email. I also try to leave some flyers in the
library in this study centers on campus because I imagine if somebody is going to study
center they may have test anxiety everybody goes to the library
[Jason] So having been having been the director of a writing media Center on campus, I know that one other on challenges that
our students have is oftentimes on help-seeking behaviors, going out
asking for help um and and one of the other things
that they struggle with is doing that in a public setting or in a group setting. And these workshops
seems to be a a group format. Is there anything that we offer
for students who might be that one-on-one push initially to at least make
that connection and then maybe attend the workshop. [Karissa] Actually I’ve had faculty members
refer students to me individually [Jason] Okay so we do offer that one-on-one
[Karissa] Yes because for one thing not everybody can come to
the workshop to my offer it I’ve occasionally had actually someone
asked me to present to their class, although students may not want to discuss their personal testing anxiety in
the classroom on the other hand in the workshop
everybody’s there for the same purpose in fact when they advertise the workshop I advertise it as just for students who need
it. Not for extra cr- credit whatever because I want people to be comfortable talking
about the issues they have.
[Jason] Are there limits or is there space limits in terms of how
many people can participate in those workshops? If if after the segment 500 students contacted you
will be offering more sessions or- [Karissa] I guess I’d have to wouldn’t I? You know I try to get a decent
size smart classroom. [Jason] Excellent, so is there anything else you
would like the on community to know about as it relates
to test anxiety before we close out the segment? [Karissa] I would again like to remind
students that they’re not alone. They don’t have to be
shy about having trouble tests day are free to
contact me directly [email protected] or visit the counseling website or check
their MC email or any of the above
[Jason] and i think is important for us also to remind students that somebody with test anxiety can be an
an honor roll student [Karissa] absolutely
[Jason] There’s no specific demographic or population or identity for somebody with anxiety [Karissa] That’s very true I’ve seen students
who are adult returning to school, international students struggling with
the types of tests we offer here, traditional age students, and it’s true a
lot of students are excellent students and unfortunately
that little voice of test anxiety doubt … so with doesn’t mean that you’re a bad students
are stupid. That’s part of what I try to communicate the workshop.
[Jason] Well thank you very much. We’re gonna take a short break when we return
we’ll meet a student who was taking full advantage of the facilities that Montgomery College has to offer [Vince Lopez] I joined at age 17. Straight out of high school, 20 days after I graduated did my basic training then I did a job training as a surgical technician. I got stationed in Washington DC uh as a surgical technician. at Walter Reid Army Medical Center w-
it was in DC before it merged with Bethesda Naval Medical Center uh. I deployed to Iraq in 2009 uh for 13 months as a surgical technician, did a lot of on-call trauma work for a lot of the time that I
was there, and came back and finished my time out at Walter Reid at Bethesda. And got out after six years.
I was transitioning during July and I was trying to get into summer classes
here and I had no clue who to talk to or what to do and through resources of a transitioning program they offered names at certain colleges and
things like that and Joanna Starling was one of the names. I came to campus and met up with her and
Jason. They showed me the campus the showed us the — showed me the veterans
lounge and uh inspired me you know to start college as soon as you can so I
started schools- school that uh second semester of summer and I’ve just been on a roll since. [Jason Franklin] Combat2College is an all
encompassing academic and social resource that is exclusive only to service members and veterans
and military. [Vince] Combat2College allowed uh veterans transferring out
of the military or people who have already been out of the military for multiple years uh allow them to get into a little group aor a community.
We have our own lounge and it’s nice that we get to
communicate and talk to each other there having Combat 2 College just really reinforces us coming together and sharing some of us take longer to get used to normal life than others
and talking about it definitely helps then exercising really helps get your ming off of things.
[Jason Franklin] Every week we have on all three campuses, we have opened
fitness center hours that is exclusive just a service members and veterans and
the military. We try top provide in outlet to de-stress, to help with studying help individual
sleep better, and just to I live a life after mandatory physical training.
[Vince] Coming from a
military background it’s just like we always did PT and we always like had that enforced, but now
it’s like an option if I wanna do it or not and having the set hours for us as
veterans who come to fitness center is uh, I mean its exclusive so we’ll
have to pay for a gym, and we get our own gym to workout
and so it’s it’s more like a relationship, being like
to talk to other veterans and uh … coming to college I was assuming you know I’m gonna be with eighteen-ninteteen year old who were straight
out of high school and I was really intimidated by the fact that they’ve been in school and they just got out
so they’re in their routine of how to learn and how to do things and me coming from the military, I still have the
discipline and everything like that but I wasn’t exactly self confident about like how I was gonna learn again and
how I was gonna do things, but after being here for some time I learned that you know it’s
easy to pick up on how to learn things like that, but also having other veterans here on campus is a big help
because I can talk to them about how I transitioned and how I did things and their experiences coming to Montgomery College really uh
changed my mind about how things were actually gonna be. It actually it opens the door a little bit more
to what your opportunities really are you’re not just restricted to doing one
thing. I mean, I just thought I’d be a surgical technician, I’d get my certification and that would be it. I’d just do that for the rest of my life, but talking to other people and being inspired
and saying hey you don’t have to stop at just your associates degree once you leave here you can
go get your bachelors and further your education so the support system here had been fantastic.
[Jason] Marcus I think it’s great that we have a program like Combat 2 College I mean what better way to bring vets
back into higher education to provide them with the infrastructure to support
that they need I think of remarkable that we provide
them with access to our facilities so that they can then make
connections with other vets who you have had similar experiences while other you at the college.
[Marcus] Absolutely the Combat 2 College program run by Joanna Starling and Jason
Franklin and as we saw Vince spent 13 months and Afghanistan has a
surgical tech I’m it’s great to see you know him
coming back here and in connecting connecting with Joanna in
Jason in that program now you know obviously thank Vince for
his service, but that brings us to the the
topic at hand um health here at Montgomery College
we’re talking healthy minds and healthy bodies that
such a broad spectrum I mean we have you know students
majoring to get their associates degree in health education a physical education to
become teachers or with staff and faculty like us who can go and use a
treadmill at our facilities during your lunch
break. Um as we saw Karissa Silver as test anxiety and test preparation
workshops in of course, if we all wanted to we can
go play some badminton you know and it’s it’s just something
that I am we just have to remind people that there are resources here at Montgomery College
and they’re there really to be used, and they’re right
at our fingertips. [Jason] i think um it’s important also to remind people that
we work for an institution that actually values our health and
provides the opportunity in the space for us to take advantage of those types
of support systems programs absolutely and it again talking about
the broad spectrum everybody’s health is important to
to everybody. And what I found interesting as I watched a little bit
of a Professor Baca’s basketball class and I guess to wrap this whole show up
it really struck me that there was, it looked like an 18 or
19-year-old student and she could not have been five feet tall and she was in
a basketball class with a bunch a young guys look like they just
came out of their basketball program in high school, but they’re they’re
taking the same class. And I asked I asked Professor Baca about
this how do you mix, how do you mesh that you know together? And he says, you know
what its it’s really a positive when you have that type of thing you
know difference in in my students, because he actually asks those more
experienced basketball players to help with with the other students and
sometimes they can actually relate to the other students better than than a professor can and I think he
actually values that the values the differentiation between his students and
as well we all should and when you’re talking healthy minds
and healthy bodies there’s really no difference between anybody. [Jason] Yeah, absolutely right, if you want more
information about this or any other topic we’ve covered today on Campus
Conversations visit montgomerycollege.edu/Campusconversations from all of your campus conversation
thanks for watching [music]

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