C2: T1- Health, Fitness and Wellbeing Flashcards
Well-being is:
A state of physical, emotional and social health
Define health
A complete state of physical, emotional and social well-being and an absence of illness and disease
Define fitness
The ability to meet the demands of the environment
What can people do to lead a healthy, active lifestyle?
Being socially active
Getting the correct amount of sleep
Go outside
Have a balanced diet
Be active
Pushing yourself to do new things
Talk about feelings
Spend time with friends and family
Manage screentime
Have a good routine
Drink water
What are the physical benefits of exercise on the body?
(SELF CAB SCREW)
S- Stronger
E- Endurance
L-Life expectancy increases
F- Flexibility
C- Cardiovascular endurance
A- Awareness
B- Bones (stronger and denser)
S-Stress related illness
C-Coordination
R-Reaction time
E- Energy
W- Weight (optimum body weight)
What are some barriers to participation in physical activity?
Injuries, transportation, sanctions, self-doubt, language barriers, low income, anxiety, other’s opinions, lack of funding to run clubs, long-term illness, physical health, gender, location, self-conscious, lack of time, commitments, religion, tradition, clothing, past bad experiences
What are benefits of sport on social health?
Maintain good relationships with others
Improve communication skills
Helps adapt to different environments
Make new friends
Pushes you out of your comfort zone
Sense of belonging
Work together to achieve a common goal
What are benefits of sport on physical health?
Maintain optimum body weight
Build muscle mass
Builds endurance
Better coordination
Improves heart performance
Flexibility
Bones get stronger and denser
What are benefits of sport on emotional health?
Releases hormones that make you feel happier
Mentally cope better
Being physically healthier boosts self esteem
Gives you a hobby
Enjoyment and excitement
Appreciate sport
Look good/feel good
Stimulates the growth of new brain cells
What are the 11 components of fitness?
Cardiovascular endurance
Agility
Power (muscular)
Balance
Flexibility
Co-ordination
Speed
Reaction time
Body composition
Muscular endurance
Muscular strength
How is cardiovascular endurance important to everyday life?
Sleep better, lose weight, maintain optimum body weight easier, better immunity
How is agility important to everyday life?
Dodge danger easier and quicker
How is power (muscular) important to everyday life?
Helps you in dangerous situations
How is balance important to everyday life?
Reduces risk of falling
How is flexibility important to everyday life?
Prevents injuries
How is co-ordination important to everyday life?
Makes daily tasks easier and more efficient (multi-tasking)
How is speed important to everyday life?
Helps to do tasks more efficiently
How is reaction time important to everyday life?
Respond to danger quickly
How is body composition important to everyday life?
Reduce body fat, increase muscle mass- prevents the risk of developing high body fat diseases
Low % body fat
How is muscular endurance important to everyday life?
Work for longer/harder, feel as though you have more energy
How is muscular strength important to everyday life?
Daily activities become easier as you become stronger
At age 5-18, how many minutes of exercise per day/per week should someone be doing? Give examples.
60 minutes per day
420 minutes (7 hours) per week
(3 days for muscle strengthening)
Moderate activity = cycling
Vigorous activity = running
At age 19-64, how many minutes of exercise per day/per week should someone be doing? Give examples.
20/21 minutes per day
150 minutes (2.5 hours) per week
Moderate aerobic activity = cycling
Vigorous activity or strengthening for 75 minutes
At age 65+, how many minutes of exercise per day/per week should someone be doing? Give examples.
20/21 minutes per day
150 minutes (2.5 hours) per week
Moderate aerobic activity = cycling
Vigorous activity or strengthening for 75 minutes
Define lifestyle choices
The choices we make about how we live and behave that impact on our health
Give some examples of how exercise has a positive impact on lifestyle
Reduces stress
Maintains optimum body weight
Reduces boredom
Reduce risk of injury
Fall asleep faster
Reduce risk of developing diseases
Feel happier
Look and feel better
Helps with anger
Give some examples of how exercise has a negative impact on lifestyle
Eating disorders
Addiction
Injury
Addiction to steroids
Body dysmorphia
Not giving your body chance to rest
Time consuming
Give some examples of the impact of a healthy diet
Boosts your energy levels
Improves body composition
Improves mental health
Reduces the risk of heart disease
Reduces the risk of type 2 diabetes
Stronger bones
More efficient body systems
Lose weight
Better immune system
Clear skin
Give some examples of the impact of an unhealthy diet
Won’t get the correct nutrients and vitamins
Gain weight
Reduced quality of sleep
More likely to feel anxiety or depression
Body dysmorphia
High cholesterol or high blood pressure
Addiction
Reduced ability to concentrate
A good work / rest / sleep balance…
Improves your physical, emotional and social health.
More control of your life
A poor work / rest / sleep balance…
Increase your risk of depression
Leads to weight gain
Increases stress and anxiety
Poor quality sleep
List the negative effects of drinking alcohol
Dehydration - kidney failure
Reduced cardiovascular fitness - less glucose = less energy
Weight gain - sugar and calories are high
Liver damage- alcohol wears down
Mental-health conditions- get in to a bad cycle of depression, anxiety and addiction
Less awareness- nerve cells slow down
More testosterone released
Disrupted sleep patterns- decreasing the release of human growth hormone
List the negative effects of smoking
Tired faster- cardiovascular/respiratory systems are unable to work efficiently and unable to carry enough oxygen
Increases risk of disease- lung cancer, pneumonia, emphysema
Addiction- nicotine
Harm to those around you- secondary smoker
How does smoking affect sport?
Lung capacity and vital capacity is reduced leading to running out of breath quicker and needing to take more frequent breaths. Harder to build power.
Define sedentary lifestyle
A lifestyle where there is little, irregular or no physical activity
Define overweight
Weighing more than the ideal weight for your height
Define overfat
Having more than the ideal amount of body fat
Define obese
Weighing significantly more than the ideal weight for your height and having an excess amount of body fat
Define quantitative data
Data that focuses on measuring things; it involves numbers
Define qualitative data
Data that focuses on understanding things; it involves detailed information about the way people think and behave
What is BMI?
Body Mass Index
What are some of the reasons for high obesity levels?
Sedentary lifestyles
Processed foods
Low exercise levels
Poor diet (unbalanced)
How does being overweight/obese effect your performance in sport?
- Unable to move as fast and for as long (netball)
- Lower endurance (runner)
- Unable to jump as high (basketball)
- Reduced strength (cricket)
- Reduce range of motion (golf)
- Limit flexibility (dance)
Define poor posture
Being in constant unnatural positions which can then lead to further back and joint pain
Define high blood pressure
Having too much strain on your heart and blood vessels. This can lead to heart attacks and strokes
Define depression
Feeling like everything is a lot of effort and being constantly unhappy
Define coronary heart disease
The walls of the coronary arteries build up with fatty deposits narrowing the blood vessels
How does a sedentary lifestyle impact the components of fitness?
Effects all 11 components of fitness. Significant negative impact on performance.
What is the effect of a decrease in muscle tone?
If you don’t exercise often, you will become weaker and everyday tasks will become harder
How does type 2 diabetes occur?
When the body doesn’t produce enough insulin to function properly
What is osteoporosis?
When bones become less dense and more brittle meaning that they are able to break more easily
Define optimum weight
The weight someone should be on average based on their sex, bone structure and muscle girth
Define muscle girth
Circumference of a muscle. The bigger your girth, the more you will weigh and the stronger you are
Define bone structure
The bigger your skeleton the higher your optimum weight. Bone density increases optimum weight
Describe the optimal weight for a powerlifter
The optimal weight for a power lifter would require them to have a high body weight & high muscle girth but not a massive bone structure. Power lifters don’t have to be tall as height doesn’t play a large part. If they had a low muscle girth and low bone weight they wouldn’t be able to lift as heat weights.
Define energy balance
The basis of weight control. For body weight to remain the same, energy input (food) must equal energy expenditure (exercise)
How does height affect optimum weight?
Optimum weight increases the taller you are. Longer skeletons + healthy bones = dense and heavy
How does gender affect optimum weight?
Mens optimum weight tends to be higher than women because men have a larger skeleton and tend to have greater muscle mass
Describe the optimal weight for a rugby player
A rugby player would need high muscle girth, high body weight but low body fat. This will enable them to enforce a lot of power but also be agile to dodge tackles
If an athlete is underweight they will have ____ energy because they are burning ____ ________ than they are _________.
If an athlete is underweight they will have less energy because they are burning more calories than they are consuming.
If an athlete is overweight they will be ______ and have lower _______________ _________.
If an athlete is overweight they will be slower and have lower cardiovascular endurance.
