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PE > C2: T1- Health, Fitness and Wellbeing > Flashcards

C2: T1- Health, Fitness and Wellbeing Flashcards

1
Q

Well-being is:

A

A state of physical, emotional and social health

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2
Q

Define health

A

A complete state of physical, emotional and social well-being and an absence of illness and disease

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3
Q

Define fitness

A

The ability to meet the demands of the environment

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4
Q

What can people do to lead a healthy, active lifestyle?

A

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

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5
Q

What are the physical benefits of exercise on the body?
(SELF CAB SCREW)

A

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)

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6
Q

What are some barriers to participation in physical activity?

A

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

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7
Q

What are benefits of sport on social health?

A

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

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8
Q

What are benefits of sport on physical health?

A

Maintain optimum body weight
Build muscle mass
Builds endurance
Better coordination
Improves heart performance
Flexibility
Bones get stronger and denser

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9
Q

What are benefits of sport on emotional health?

A

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

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10
Q

What are the 11 components of fitness?

A

Cardiovascular endurance
Agility
Power (muscular)
Balance
Flexibility
Co-ordination
Speed
Reaction time
Body composition
Muscular endurance
Muscular strength

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11
Q

How is cardiovascular endurance important to everyday life?

A

Sleep better, lose weight, maintain optimum body weight easier, better immunity

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12
Q

How is agility important to everyday life?

A

Dodge danger easier and quicker

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13
Q

How is power (muscular) important to everyday life?

A

Helps you in dangerous situations

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14
Q

How is balance important to everyday life?

A

Reduces risk of falling

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15
Q

How is flexibility important to everyday life?

A

Prevents injuries

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16
Q

How is co-ordination important to everyday life?

A

Makes daily tasks easier and more efficient (multi-tasking)

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17
Q

How is speed important to everyday life?

A

Helps to do tasks more efficiently

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18
Q

How is reaction time important to everyday life?

A

Respond to danger quickly

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19
Q

How is body composition important to everyday life?

A

Reduce body fat, increase muscle mass- prevents the risk of developing high body fat diseases
Low % body fat

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20
Q

How is muscular endurance important to everyday life?

A

Work for longer/harder, feel as though you have more energy

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21
Q

How is muscular strength important to everyday life?

A

Daily activities become easier as you become stronger

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22
Q

At age 5-18, how many minutes of exercise per day/per week should someone be doing? Give examples.

A

60 minutes per day
420 minutes (7 hours) per week
(3 days for muscle strengthening)

Moderate activity = cycling
Vigorous activity = running

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23
Q

At age 19-64, how many minutes of exercise per day/per week should someone be doing? Give examples.

A

20/21 minutes per day
150 minutes (2.5 hours) per week

Moderate aerobic activity = cycling
Vigorous activity or strengthening for 75 minutes

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24
Q

At age 65+, how many minutes of exercise per day/per week should someone be doing? Give examples.

A

20/21 minutes per day
150 minutes (2.5 hours) per week

Moderate aerobic activity = cycling
Vigorous activity or strengthening for 75 minutes

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25
Q

Define lifestyle choices

A

The choices we make about how we live and behave that impact on our health

26
Q

Give some examples of how exercise has a positive impact on lifestyle

A

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

27
Q

Give some examples of how exercise has a negative impact on lifestyle

A

Eating disorders
Addiction
Injury
Addiction to steroids
Body dysmorphia
Not giving your body chance to rest
Time consuming

28
Q

Give some examples of the impact of a healthy diet

A

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

29
Q

Give some examples of the impact of an unhealthy diet

A

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

30
Q

A good work / rest / sleep balance…

A

Improves your physical, emotional and social health.
More control of your life

31
Q

A poor work / rest / sleep balance…

A

Increase your risk of depression
Leads to weight gain
Increases stress and anxiety
Poor quality sleep

32
Q

List the negative effects of drinking alcohol

A

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

33
Q

List the negative effects of smoking

A

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

34
Q

How does smoking affect sport?

A

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.

35
Q

Define sedentary lifestyle

A

A lifestyle where there is little, irregular or no physical activity

36
Q

Define overweight

A

Weighing more than the ideal weight for your height

37
Q

Define overfat

A

Having more than the ideal amount of body fat

38
Q

Define obese

A

Weighing significantly more than the ideal weight for your height and having an excess amount of body fat

39
Q

Define quantitative data

A

Data that focuses on measuring things; it involves numbers

40
Q

Define qualitative data

A

Data that focuses on understanding things; it involves detailed information about the way people think and behave

41
Q

What is BMI?

A

Body Mass Index

42
Q

What are some of the reasons for high obesity levels?

A

Sedentary lifestyles
Processed foods
Low exercise levels
Poor diet (unbalanced)

43
Q

How does being overweight/obese effect your performance in sport?

A
  1. Unable to move as fast and for as long (netball)
  2. Lower endurance (runner)
  3. Unable to jump as high (basketball)
  4. Reduced strength (cricket)
  5. Reduce range of motion (golf)
  6. Limit flexibility (dance)
44
Q

Define poor posture

A

Being in constant unnatural positions which can then lead to further back and joint pain

45
Q

Define high blood pressure

A

Having too much strain on your heart and blood vessels. This can lead to heart attacks and strokes

46
Q

Define depression

A

Feeling like everything is a lot of effort and being constantly unhappy

47
Q

Define coronary heart disease

A

The walls of the coronary arteries build up with fatty deposits narrowing the blood vessels

48
Q

How does a sedentary lifestyle impact the components of fitness?

A

Effects all 11 components of fitness. Significant negative impact on performance.

49
Q

What is the effect of a decrease in muscle tone?

A

If you don’t exercise often, you will become weaker and everyday tasks will become harder

50
Q

How does type 2 diabetes occur?

A

When the body doesn’t produce enough insulin to function properly

51
Q

What is osteoporosis?

A

When bones become less dense and more brittle meaning that they are able to break more easily

52
Q

Define optimum weight

A

The weight someone should be on average based on their sex, bone structure and muscle girth

53
Q

Define muscle girth

A

Circumference of a muscle. The bigger your girth, the more you will weigh and the stronger you are

54
Q

Define bone structure

A

The bigger your skeleton the higher your optimum weight. Bone density increases optimum weight

55
Q

Describe the optimal weight for a powerlifter

A

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.

56
Q

Define energy balance

A

The basis of weight control. For body weight to remain the same, energy input (food) must equal energy expenditure (exercise)

57
Q

How does height affect optimum weight?

A

Optimum weight increases the taller you are. Longer skeletons + healthy bones = dense and heavy

58
Q

How does gender affect optimum weight?

A

Mens optimum weight tends to be higher than women because men have a larger skeleton and tend to have greater muscle mass

59
Q

Describe the optimal weight for a rugby player

A

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

60
Q

If an athlete is underweight they will have ____ energy because they are burning ____ ________ than they are _________.

A

If an athlete is underweight they will have less energy because they are burning more calories than they are consuming.

61
Q

If an athlete is overweight they will be ______ and have lower _______________ _________.

A

If an athlete is overweight they will be slower and have lower cardiovascular endurance.

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