Component 2 - Health, Fitness And Wellbeing Flashcards
Define well-being
A state of physical, social and emotional health
Define serotonin
A hormone that makes you feel happy.
Define lifestyle choice
The choices we make about how we live and behave that affect our health.
Define legal drugs
Drugs such as caffeine, nicotine, and alcohol.
Define adrenaline
A hormone that increases blood circulation.
Define bronchitis
Inflammation of the airways leading to the lungs.
Define osteoporosis
Loss of bone density causing fractures.
Define fitness
The ability to meet the demands of the environment.
Define sedentary lifestyle
A lifestyle with little or no exercise or physical activity.
Define overweight
Weighing more than is ideal for your height.
Define over fat
Having more than the ideal amount of fat.
Define obese
Weighing significantly more than the ideal weight for your height with an excess amount of body fat.
Define macronutrients
Nutrients you need to consume large amounts of e,g fats, proteins, carbohydrates.
Define micronutrients
Nutrients you need to consume smaller amounts of e.g water, fibre, vitamins and minerals.
Define carbohydrate loading
A diet manipulation technique used by endurance athletes to maximise glycogen stores.
Define hydration
When the body contains the correct amount of water to function correctly.
Define timing of protein intake
Another diet manipulation technique to maximise muscle growth and recovery time.
Define balanced diet
Eating all the nutrients in the correct proportion.
Define optimum weight
The weight a performer should be to perform at their best.
Define energy balance
When calories in is equal to calories out so weight is maintained.
Define hypokinetic disease
A disease you give to yourself such as heart attack or type 2 diabetes.
What are carbohydrates?
The body’s preferred energy source. Stored as glycogen in muscles. Simple give quick energy release for anaerobic work, complex give slow energy release for endurance aerobic work.
What are proteins?
Grow and repair muscles. Timing of intake is important.
What are fats?
Secondary energy source, needs more O2 to break down so used in aerobic work, saturated fats increases CHD, unsaturated fats decreases CHD.
What are vitamins?
Important for general health/ wellbeing. Vitamin D helps bones absorb calcium, vitamin A helps eyesight.
What are minerals?
Important for all bodily functions. Calcium strengthens bones.
What is fibre?
Bulks food, filling you up and helps with digestion of food.
What is water?
Transports nutrients around body, keeps joints lubricated, removes waste through urine, maintains body temperature.
What is timing of protein intake?
Power athletes eat higher amounts, training causes muscle micro tears, more muscle is built with quicker recovery if protein eaten within two hours of training.
What is carbohydrate loading?
Used by endurance athletes. Deplete carb stores by long run, eat high protein, low carbs and reduced training intensity for three days, two days before event eat lots of carbs at pasta party increasing glycogen stores and energy for race.
What are symptoms of dehydration?
Thirst, lack of concentration, headache, overheating, thicker blood, muscle fatigue.
What is optimum weight?
Weight a performer performs best at. Factors: gender, height, bone structure, and muscle girth.
Define energy balance
How to control body weight. Calories in equals calories out maintain weight, calories in greater than calories out gain weight, calories in is less than calories out lose weight.
How does carbohydrate loading work?
Deplete carbohydrate stores by long run, diet changes to low carbohydrates, high protein, training changes to low intensity, pasta party increases glycogen stores and energy.
How does timing of protein intake work?
Training causes micro tears in muscle, protein consumed within 2 hours of exercise, increase the amount of muscle mass made, quickens recovery time to allow more training.
What are the functions of water?
Controls temperature - body will sweat if too hot. Sweat cools on skin cooling the body.
Transports nutrients - help blood go around the body, blood carries nutrients.
Lubricates joints - synovial fluid between bones stops friction.
Removes waste - urine helps remove waste from body.
What are symptoms of dehydration and impact?
Thirst
Headache - fluid loss to brain = hard to concentrate.
Thickens blood and increases HR - thicker blood is harder to pump so takes more energy, less oxygen to muscles.
Muscle fatigue - Lactic acid builds up, waste is not removed fast enough.
Confusion/ overheat - difficult to perform tasks, lack of focus, fainting.
What is well-being?
Well-being refers to being socially, emotionally and physically healthy in the lifestyle choices that you make and the activities you participate in, not merely the absence of disease and infirmity.
What are physical benefits of exercise?
Improved CV fitness - efficient heart, lower risk of CHD + HPK, cleaner blood vessels, lower blood pressure + HR, cardiac hypertrophy
Improved muscular strength + endurance + delay fatigue + muscular hypertrophy
Maintain healthy body weight
Ill less often and recover faster
What are the emotional benefits of exercise?
Happy - serotonin - feel good - get good at something - build self esteem and confidence - break from daily stress - more productive - better problem solving - feel control - enjoy physical activity as fun and competitive - achievement
What are social benefits of exercise?
Meet new friends - develop strong relationships - work through problems as a team - cooperate - communicate how we feel - feel part of a team and interact with lots of people with different backgrounds and beliefs - belong
What are the consequences of alcohol?
Focus on breaking down alcohol not glycogen
Slows reactions + impairs judgement
Dehydrates body
Liver damage
What are the consequences of nicotine?
Damages CV system
Increased blood pressure
Constricts blood vessels
Why do we need a balanced diet?
Healthy body weight
Healthy immune system
Provides energy
Reduces risk of HPK or deficiencies
Define activity levels
High activity levels - lowers risk of depression, stress, anxiety, HPK, improves sleep quality, self-esteem, energy levels, fitness.
Low activity levels - increases risk of anxiety, depression, stress, low self-esteem, decreases muscle mass.
What is the work/ rest/ sleep balance?
Work hard but have enough time to rest and sleep. Work includes sport, employment and schoolwork, rest includes relaxing, sleep gives your mind and body time to recover.
Improves physical, social and emotional health, reduce stress, improves control and productivity, stronger relationships and decisions.
Define sedentary lifestyle
A sedentary lifestyle is a lifestyle with little, irregular or no physical activity.
Define poor posture
Spending a lot of time sitting still can lead to poor posture. It can lead to back pain and joint pain. Exercise can improve posture.
Define high blood pressure
If your blood pressure is often hide this can put extra strain on your heart and blood vessels. If left, then this can lead to a heart attack or stroke.
Define coronary heart disease
The leading cause of death in the UK. Walls of arteries build up with fatty deposits narrowing the blood vessels that carry blood to the heart.
Define type 2 diabetes
Insulin is a hormone that helps convert carbohydrates. Type two diabetes is when your body doesn’t produce enough insulin.
Define osteoporosis
This causes bones to become brittle and weak and more likely to break. Weight-bearing exercise increases bone density.
Define loss of muscle tone
You become weaker and it’s harder to complete daily tasks.
Define impacts on components of fitness
A sedentary lifestyle has a negative impact on all 11 components of fitness.
Define depression
Depression is a mental illness. Exercising releases endorphins which make you feel happier and more relaxed.
Define performance
The action or process of doing something but relates specifically to how well you do something.
Define exercise
An activity that needs physical effort. 7×60 minutes per week for children 5×30 mins for adults.
Why is the energy balance important?
Amount of energy consumed should be equal to the amount of energy used. Otherwise weight will be lost or gained resulting in the person becoming overweight or underweight.
What exercise are carbohydrates used for?
Anaerobic
What exercise are fats used for?
Aerobic
What does good physical health lead to?
Reduced risk of osteoporosis
Reduces risk of obesity
Reduces the risk of high blood pressure and stroke
Improved muscle tone and posture
Reduced risk of Type 2 Diabetes
What does good emotional health lead to?
Takes kind off things
Release feel good hormones
Involves conquering challenges and sense of achievement
Reduces depression and anxiety
Improves confidence and self esteem
What does good social health lead to?
Teamwork, cooperation, communication
Meet new people
Relationships
