Health and Fitness Flashcards
What is health?
State of complete mental, physical and social well-being.
What is well-being?
A mix of physical, social and mental factors that gives a sense of being comfortable, healthy and happy.
What is fitness?
Ability to meet the demands of the environment
What is a sedentary lifestyle?
A person’s choice to engage in little or no physical activity
What is obesity?
A term used to describe people with a large fat content, caused by an imbalance of calories consumed to energy expenditure. BMI of over 30.
What are 4 effects of obesity on fitness?
- Limits cardio-vascular endurance making it difficult for them to take part in physical activities for a long period of time.
- Limits flexibility making it difficult for performers to use a full range of movement at a joint
- Limits agility making it difficult for them to change direction quickly.
- Limits speed / power making it hard to react quickly enough or produce any forceful movement.
Give 7 consequences of a sedentary lifestyle.
- Weight Gain / become obese
- Suffering from heart disease
- Suffering from diabetes
- Suffering from poor sleep / insomnia
- Suffering from poor self-esteem / confidence
- Feeling tired and lethargic
- Having a lack of friends
What will improvements in fitness lead to?
- Improve your ability to cope with the demands of your daily environment
- Reduce the chances of you suffering injuries
- Make it easier for you to complete physical work
- Make you feel more content / happy
What is physical health?
Relates to the bodies systems and how well they are working.
What is mental health?
Relates to a persons emotions and state of mind.
What are the impacts of exercise on mental health?
Reduce stress / tension levels.
Release feel-good hormones in the body such as serotonin.
Enable a person to control their emotions and work productively.
What are the effects of obesity on mental health?
Can lead to depression
Cause a loss of confidence
Make an individual feel like they cannot contribute to society
What is social health?
Relates to basic human needs being met (food, shelter) as well as being able to socially interact with others in society.
How does exercise impact social health?
Provide opportunities to socialise and make friends
Encourages co-operation and team work
What are the effects of obesity on social health?
Inability to socialise
Make people feel uncomfortable in social situations.
What are the 3 body types?
Endomorph
Mesomorph
Ectomorph
What are the characteristics of an endomorph?
High content of fat
Fat round middle, thighs and upper arms
What activities suit an endomorph?
Sumo-wrestling – large size is difficult to force out of the ring and can be used to create short powerful actions.
Shot Putter – Extra bulk allows for a more powerful release of shot.
What are the characteristics of a mesomorph?
Broad shoulders and thin waist (narrow hips)
Large amount of muscle
Strong arms and thighs
Little body fat
What activities suit a mesomorph?
Sprinting – large arms and legs to help produce more power resulting in them running quicker.
Weightlifter – Large muscles helps provide the force required to lift heavier weights
Rugby player – Muscle helps generate force required when making contact with opponents.
What are the characteristics of an ectomorph?
Very thin, lean and usually tall
Narrow shoulders, hips and chest
Not much fat / muscle
Long arms and legs
What activities suit an ectomorph?
High Jump / Pole Vault – lighter so less weight to lift in the air over the bar.
Marathon runner / Long distance runners – Lighter so less weight to carry + longer stride length so can cover larger distance with each stride.
What is the recommend calorie intake for males?
2500kcal/day
What is the recommend calorie intake for females?
2000kcal/day
What is the formula used if you want to maintain weight?
Calories taken in = calories used.
What is the formula used if you want to gain weight?
Calories taken in > calories used
What is the formula used if you want to lose weight?
Calories taken in < calories used
What is a balanced diet?
Eating the right amount of calories to deal with the energy that will be needed.
It is also eating different food types to provide the body with the right nutrients, vitamins and minerals to remain healthy.
What is the ideal average intake of carbohydrates expressed as a percentage of diet?
55-60%
What is the ideal average intake of fat expressed as a percentage of diet?
25-30%
What is the ideal average intake of protein expressed as a percentage of diet?
15-20%
Why should we aim to have a balanced diet?
Unused energy is stored as fat - leading to obesity.
The human body needs nutrients for energy, growth and hydration.
What is hydration?
having enough water (water balance) to enable normal functioning of the body.
What is dehydration?
excessive loss of body water interrupting the function of the body.
What is rehydration?
consuming water to restore hydration.
What does hydration help?
Reactions, lubricants of joints, blood flow and maintaining body temperaure.
What 2 factors does the amount of water we drink depend on?
- Temperature and environment we are in (hotter - sweat more - need more water)
- Amount of exercise you are doing.
What are the negative effects of dehydration?
- Blood thickens - slows blood flow down.
- The heart rate increases which means that the heart has to work harder.
- The body temperature is likely to increase.
- Reaction time increases.
- May suffer muscle fatigue and muscle cramps.
What are 2 types of carbohydrates?
- Simple
- Complex
What is the bodies main source of energy/
Carbohydrates
What are simple carbohydrates?
stored as glucose and is broken down quickly for fast energy release (sweets)
What are complex carbohydrates?
Stored as starches in the body and are broken down more slowly but produce large amounts of energy (found in bread, pasta and potatoes).
What is protein?
A food source used for growth and repair of body tissues.
Why do athletes need proteins?
Improve strength, speed and power.
Repair after training sessions (micro tears)
What can protein also be used as?
A energy source at the end of a prolonged activity when all other energy sources have been used up.
How does age effect calorie intake?
Younger people need more calories to help them grow. After 25 the calorie needs of individuals starts to fall.
How does gender effect calorie intake?
Men need more calories that women.
How does height effect calorie intake?
The taller an individual the more calories they require.
How does energy expenditure effect calorie intake?
The more exercise an individual does the more calories they need.
What is basal metabolic rate?
This is now fast energy is being used.
What 5 factors effect calorie intake?
Age
Geder
Height
Energy expenditure
Basal metabolic rate.
What are vitamins?
Organic substances that are required for many essential processes in the body.
What is Vitamin A?
helps our skin function properly and helps us to grow
What is Vitamin B?
It helps the general functioning of the body.
What is Vitamin C?
It aids the immune system, skin elasticity and the functioning of blood vessels.
What is Vitamin D?
is used to help bones.
Where is vitamin A found?
Vitamin A is found in dairy products.
Where is vitamin B found?
Vitamin B is found in whole grain products, nuts, eggs and fish.
Where is vitamin C found?
Vitamin C is found in citrus fruit, broccoli and liver.
Where is vitamin D found?
is found in oily fish, eggs and butter.
What are minerals?
Inorganic substances that help the body to function properly.
What are 2 examples of minerals?
Calcium
Iron
Where is calcium found?
Dairy - milk and cheese
What does calcium help with?
Teeth and bone growth
Nerve and muscle function
Where is iron found?
Liver
What does iron help with?
Immune system
Red blood cell production and assists haemoglobin to carry more oxygen.
What are fats?
Food source that provides energy at low intensities.
What provides more energy fats or carbohydrates?
Fats - but only when performer is working at low intensities.
When are fats used?
For walking and jogging.
When performer has used up all their carbohydrate stores.
What do unsaturated fats cause?
High cholesterol - leading to narrowing of arteries and heart attacks.
