health Flashcards
world health organisation defined health as
a state of complete physical, social and mental well-being and not merely the absence of disease or infirmity
uk department of health defined health as
a positive physical, social and mental state
the health triangle examines
mental, physical and social health
world health organisation defined mental health as
a state of well being in which the individual realises his/her own abilities, can cope with normal stresses of life and fruitfully, and is able to male a contribution to his/her community
a person with good emotion health is
- in touch with their feelings and expresses thise delling in a appropiate manner
- enjoys learning
- realistic/optimistic
- learns from mistakes and makes good choices
- happy about what you’re doing in life at home and elsewhere
the 5 steps to wellbeing
- connect
- give
- be active
- keep learning
- take notice
benefits of maintaining mental well-being
- ability to cope with a challenge
- effectively manage emotions
- resilience
- an honest self-regard
- ability to function well with others
- good self-esteem
- coping skills for life
- ability to view the world honestly, accurately & realistically
consequences of neglecting mental well-bieng
- decreased motivation
- poor physical health
- difficulty dealing with trauma and challenges
- a sedentary lifestyle
- loss of appetite and poor nutrition
- high levels of stress
what does sedentary mean
inactive
negative coping skills used in dealing with mental healt problems
- work
- avoiding problems
- alcohol, tabacco and drugs
- self harm
social health
your ability to form meaningful, satisfying relationships with other and to interact with them in healthy, positive ways
social health and well-being refers to the idea that
- basic human needs are being met
- the induvidual has friendship and support
- the induvidual feels valued in society
- the induvidual can behac=ve appropiately in social circumstances
benifits of maintaining social well-being
- increased confidence
- motivation to participate and compete in life
- self-belief in cooperating and working with others
consequences of neglecting social well-being
- poor mental health
- increased stress levels
- loss of confidence to embrace challeneges
- deteriorating physical health
- loss of self-belief and self-esteem
physical health
normal functioning of the body ar all levels. it is rhe soundness of the body, free from disease and in the condition of optimal well-being. it is when the body is functioning as it was designed to function
how much exercise do adults need
150 mins moderate inteniaty per week
how much exercise do young people need
minimum 1 hr a day of moderate-vigorous intensity
consequences of a sedentary lifestyle
- coronary heart disease
- diabetes
- bowel cancer
- osteoporosis
- cognitive decline (dementia)
- atrophy
- depression
- less efficient immune system
chronic meaning
long lasting
reasons for going to the gym
- lose weight
- keep fit
- tone up
- improve mental health
- preparing for a challenge
excuses for not going to the gym
- lack of time
- lack of confidence
- gym is too busy
- childcare
- just done my hair
- phobia pf lycra
what does the public health agency say the best activity is
walking
benifits of walking
- easy
- anyone can do it
- free
- you can discover nature
negatives of walking
- weather
- not vigorous
- doesnt improve your
benefits of maintaing physical well-being
- more blood delievered to the working muscles allowing you to work harder for longer. less risk of heart attack, arteriosclerosis or angina
- take in more air per breath/minute allowing you to work harder for longer. muscles involved in breathing are stranghtened
- prevents illness by flushing the lungs of bacteria and slows down realease of stress hormones
- more energy is produces allowing you to keep going at physical tasks. maintains good posture, muscles gets bigger and more flexible
physical fitness
the ability to perform tasks efficiently and effectively
aerobic energy production
this is when energy is produced with the use of energy
aerobic capacity
the ability of our heart + lung systems to cope with activity over a period of time
vo2 max
the max amount of oxygen that can be transported to + used by our working muscles during exercise
examples of aerobic activities
running
walking
dancing
swimming
cycling
rowing
aerobic training methods
- continuous steady pace training
- fartlex training
- interval training
how to measure aerobic energy
- copper run
- harvast step test
- multistage fitness test
muscular endurance
less demanding more reps
muscular strenght
more demanding less reps
weight traing methods
circuit training
resistance traing
flexibility meaning
often known as mobility or suppleness
why do we need to be flexible for everyday life
to be able to bend, stretch, turn and twish
eg. putting on socks
flexibility training methods
- static flexibility exercise
- dynamic flexibility exercise
what is static flexibility exercise
slowly stretching the muscle to its limit then holding in this position for 10-60 seconds. can be done actively (hold the stretch) or passively (a partner or equipment helps hold you)
dynamic flexibility excercises
involves bouncing or swinging to provide the force to stretch the muscle. it is views as the more relevant method of stretching nowadays and is used in warm ups before games
body composition refers to ___________
how much fat mass you have in comparison to lean mass
why is body composition an important factor of health
because if your body’s fat-to-lean ratio increases, so too do your health risks
what factors influence your body composition
-age
-gender-training status
-diet
at what percent do you burn fat
40-60%
how to work out max. heart rate
220-age (+ or - 10)
training methods to improve body composition
- interval training
- continuous steady pace training
- resistance training
- circuit training
4 components of fitness required in order to be healthy
- aerobic energy production: energy produced in the presence of oxygen
- muscukar strength/endurance: being able to push, lift, pull or move things easily for a period of time
- flexibility: being able to bend, stretch, twist and turn easily
- body composition: refers to the percentage of bone, fat and muscles in the body
rpe scales stands for
rate of perceived exertion scale
principles of training
F.I.T.T PRINCIPLE
S.PO.R.R.T PRINCIPLE
F.I.T.T PRINCIPLE
F-Frequnecy
I-intensity
T-time
T-type
S.PO.R.R.T
-s:specificity
-PO: progressive overload
-R: rest/recovery
-R: reversibilty
-T: tedium
which principle do we need to emply to achieve or maintain physical health and well-being
FITT PRINCIPLE
which principle do we need to emply to achieve or maintain peak physical physical fitness
SPORRT PRINCIPLE
basic tests for aerobic fitness
- resting pulse rate
- recovery rate
- distance & time
To assess your muscular strength measure
Number of repetitions that can be done before fatigue sets in, or measure number of reps that can be done in a fixed time
How to you measure muscular steel
Measure the maximum weight that you can lift or press for a number of repetitions - the number of reputations are usually low
How do you access your level of flexibility
Measure your range of movements eg. sit and reach test
What 2 things cab body composition be split into to
- Lean mass
- Fat mass
What is lean mass
Refers to bone, tissues, organs and muscle
Fat mass consists of
- Essential fat (males 3%, females 12%)
Tests carried out to assess body composition
Bioelectrical independence and skinfold test
Describe bioelectrical impedance
A small electric current is passed through the body. Body fat % can be estimated as fat contains little water so this slows down the signal
Describe the skinfold test
Callipers are used to measure skinfold thickness at a number of sites on the body. The sum of these can then be used to estimate body fat
Why are risk assessment ls carried out
To keep people safe
When doing risk assessment you should:
- Identify- potential risks or hazards in relation to well being of the people taking part, the nature of the sport being undertaken and the venue, environment and equipment to be used
- Evaluate: the effectiveness of any existing controls and actions that are in place
- Recommend: new or additional controls and actions that would be more effective in minimising risk
When conducting risk assessment, 3 things need to be considered. List them and give an example of each
-People: a physical activity readiness questionnaire should be done before taking part
-Nature of sport being played: some sports are contact sports and require specialised equipment eg shin pads in football
-Venue, environment and equipment; is the venue big enough? Are there suitable run off areas beyond the court itself? Is it suitable for spectators?
