Health Flashcards
what is physical health?
being physically healthy means your body is healthy
two examples of how physical health is achieved through physical activity
help loose weight reducing risk of heart disease etc
can help improve efficiency of heart and lungs (cardiovascular fitness)
what is emotional health?
also improved mental well-being helping you feel good about yourself and helping cope with stressful situations
two examples of how emotional health is achieved through physical activity
release endorphins which makes you feel happier and relaxed more
help relieve stress and tension of school
help feel better about body
what is social health?
being able to form and maintain good relationships with others
two examples of how social health is achieved through physical activity
sports teams and clubs are a great place to meet friends
help develop social skills and friendships
how can strength benefit your physical health?
your ligaments and tendons become stronger reducing risk of injury, daily activities like lifting shopping become easier as you are stronger
how can cardiovascular endurance benefit your physical health?
feel like you have more energy, easier to loose and maintain weight, risk of getting diseases like heart disease is reduced, fall asleep faster, and body cardia=heart rate lower
how can muscular endurance benefit your physical health?
be able to work harder for longer and burn more calories, more energy, easier to loose/maintain weight, reduce risk of injury
how can flexibility benefit your physical health?
reduces risk of injury, increases blood supply to muscles= quicker recovery time and make you feel more relaxed
how can body composition benefit your physical health?
increase self-esteem and reduce risk of disease like heart disease
how can agility benefit your physical health?
help move more quickly and fluidly, helpful to dodge out the way of something
how can balance benefit your physical health?
makes tasks such as climbing ladders and reaching for high objects easier, reduces risks of falls
how can speed benefit your physical health?
makes you do things faster and get placed more quickly, moving out of the way of a dangerous situation
how can reaction time benefit your physical health?
respond to stimuli faster in all aspects of life// reaction to danger
how can power benefit your physical health?
help in dangerous situations like moving heavy objects out of the way or someone out of danger
how can coordination benefit your physical health?
different parts of the body moving together smoothly and effectively includes cooking, computer games, and reduces risk of injury
what is fitness?
ability to meet the demands of the environment
what impact does being fit have on well-being?
you’ll be physically healthy and can contribute to emotional and social health aswell
what is three positive effects of being fit
maintain optimum weight
feel more confident in body weight/shape
able to recover from exercise quicker
what are three negative effects of exercise?
can become addictive
too much training can damage joints
focusing too much on body image can lead to dysmorphic disorder
what is the importance of a well designed PEP
ensures you gain maximum gains to meet the individual needs, good motivation, allows you to evaluate your PEP to develop further
what are positive effects of eating a healthy diet?
boosts energy
supplied blood w essential nutrients for immune system
reduces risk of disease and stress
help you lose or maintain weight
what are negative effects of eating an unhealthy diet?
leads to deficiencies of essential nutrients leading to disease like osteoporosis
can affect concentration levels
can affect quality of sleep
leads to increase in weight and risk of disease like diabetes
what are positive effects of living an active life?
lowers risk of disease lowers risk of mental-health boosts self esteem/sleep/life reduces stress and anxiety improves fitness
What are negative effects of living an inactive life?
increases risk of disease
increases risk of low self esteem
decreases muscle mass, strength, energy levels etc
positive effects of getting good work/rest/sleep balance?
improves your physical, emotional and social health
feel more control of your life less stress, more productive, make good decisions
negative effects of poor work/rest/sleep balance?
increase risk of depression
leads to weight gain
increase stress and anxiety
leads to more bad habits
what are the negative effects of alcohol?
can lead to dehydration as alcohol is a diuretic
reduces cardiovascular fitness as liver can’t produce glucose
slows down nerve cells
can lead to weight gain as it is high in calories
disturbs sleeping pattern
high level damage of liver
negative effects of smoking?
makes you feel tired faster as nicotine constricts blood vessels
increase risk of lung cancer
leads to addiction
cause harm around you
what is a sedentary lifestyle?
lifestyle with irregular or no physical activity and a lot of sitting
what is Body Mass Index -BMI
way of calculating whether or not you are an ideal weight for your height
what is overweight?
person who is significantally heavier than their optimum weight may be in form of muscle mass
what is overfat?
where an individual has an abnormally large persentage of body fat
what is obese?
significantly more then their ideal body weight for their height and have an excess amount of body fat
name consequences of sedentary lifestyle
high blood pressure poor posture depression impacts on components of fitness osteoporosis type 2 diabetes loss of muscle tone coronary heart disease
describe why high blood pressure is bad
puts more strain on heart and blood vessels and could lead to heart attacks or stroke, exercise lowers blood pressure
describe why poor posture occurs
sitting down too much when constantly in unnatural position, causing back pain etc, exercise can improve posture.
explain how depression is a consequence of a sedentary lifestyle
it is a mental illness that can be very serious, exercise can help as it releases endorphins combatting depression
what does a sedentary lifestyle do to the components of fitness
negative impacts, like strength as not working muscles anymore
how can a sedentary lifestyle lead to osteoporosis?
condition where bones become weak and brittle, exercise can increase bone density
how can a sedentary lifestyle aid type 2 diabetes
being overweight or obese increase chances of this disease when body can’t react or produce insulin anymore, caused by an unhealthy lifestyle
how does a sedentary lifestyle create loss of muscle tone?
you will loose more muscle mass and become weaker making it harder to complete everyday tasks
how does a sedentary lifestyle aid coronary heart disease?
walls of coronary arteries build up with fatty deposits narrowing blood vessels to reduces blood to the heart, exercise helps remove fatty deposits and the build up of them
what do we use to mirror a balanced diet?
the eatwell guide
what are macronutrients?
nutrients you need to consume in large amounts for a balanced diet like carbs fats protein
what are micronutrients?
nutrients consumed in small amounts in order to have a balanced diet like vitamins and minerals
what do carbs do and why is it important for a sports performer?
energy supply it is a ‘fuel’, glucose in form of glycogen is broken down from carbohydrates, pasta, potatoes, banana
maintain performance to stay energised
what do fats do and why are they important for a sports performer?
used for energy but only when carbs run low, provides slow released energy, dairy, butter, oils, fried food
for endurance athletes providing energy
what do proteins do and why are they important for a sports performer?
promotes growth and repair of muscles and can generate energy only when body is exhausted, egg, meat, fish
weightlifters need to build up large powerful muscles
what does fibre do and why is it important for a sports performer?
maintains good health and smooth working digestive system, brown bread, cereals, brown rice
comfort whilst exercising
what do vitamins do and why is it important for a sports performer?
general health of an athlete, risk against infection and disease, regulate chemical reactions in body
need to be healthy when exercising
what do minerals do and why is it important for a sports performer?
helps body functions, some help efficiency of oxygen to muscles, calcium in milk, or iron in meat
need to be healthy
what does water do and why is it important for a sports performer?
75% of body is water, intake for urine, sweat, breathing
need more when exercising and loose water, prevent dehydration
what is optimum weight?
weight someone should be based on height and gender, bone structure and muscle size
how does gender affect optimum weight?
men tend to have higher optimum weight due to larger skeleton and muscle mass
how does height affect optimum weight?
it increases the taller you are as you have a larger skeleton and healthy dense bones are heavy
how does muscle girth affect optimum weight?
the circumference of muscles are bigger so heavier and stronger you are
how does bone structure affect optimum weight?
bigger bones weigh more than smaller bones
how do you maintain weight?
food intake=energy expenditure
how do you gain weight?
food intake is more than energy expenditure
how do you loose weight?
food intake is less than energy expenditure
why do performers need more carbohydrates than non-performers?
they need to store more to have more whilst exercising for respiration to use glucose for energy
what percentage of carbs should be in a non-performers diet?
50-60%
what percentage of carbs should be in a performers diet?
60-70%
how many grams of protein should the average adult eat per kilogram of body weight?
0.75 grams
how many grams of protein should endurance athletes eat per kilogram of body weight?
1.2 grams
how many grams of protein should power athletes eat per kilogram of body weight?
1.2-1.7 grams
why do power performers need more protein?
they need to repair their muscles and allow them to grow to increase strength and power
when is the best time for protein to be consumed
after a training session
