Health and Fitness Flashcards
Health
A state of complete physical, mental and social well being, not just the absence of disease or infirmary
Fitness
The ability to meet/cope with the demands of the environment (where you are e.g. a football session)
Well-Being
A mix of social , mental and physical factors that give people a sense of comfortability, healthiness and happiness.
Physical Health and Well- Being
All the body’s systems are working well, free of illness and injury. The ability to carry out every day tasks
Mental Health
A state of well being where everyone realises their own potential, can cope with everyday stresses, can work productively and can make a contribution to their community.
Social Health
Basic human needs are met (food, shelter and clothing) having friendship and support ; some value in society is socially active and has little social stress in situations
Sedentary Lifestyle
The choice to engage in little or irregular physical activity.
What are somatotypes?
Classifications of the body type
What is an Endomorph?
Pear shaped body, wide hips and narrow shoulders (Oval)
What is a ectomorph?
Tall and thin, narrow shoulders and narrow hips (Rectangle)
What is a mesomorph?
Muscular appearance, wide shoulders and narrow hips (Upside down triangle)
Balanced Diet
Eating the correct amount of calories (for energy used). Eating accordingly to how much you exercise. Eating different food groups provides sufficient nutrients, vitamins and minerals.
Minerals
Inorganic substances which assist with many bodily functions.
Vitamins
Organic substances required for essential processes of the body.
Carbohydrates
The bodies Primary source of energy.
Fats
The bodies secondary source of energy which provides energy for lower intensities.
Protein
Used predominantly for tissue growth and repair
Dehydration
Excessive loss of body water interrupting the function of the body.
Hydration
Having enough water to enable normal functioning of the body
Rehydration
Consuming water to restore hydration.
What does (physical health) physical activity have a positive impact on?
- Heart function
- Bodily systems (Cardiovascular)
- Reduced risk of disease
- Prevents obesity
- Can carry out everyday tasks without being tired
With good physical health what can you do?
Complete/ take on everyday tasks at ease
What does having good mental health allow you to do?
- Cope with everyday stresses
- Work productively
- Make a positive contribution to society
How does exercising affect mental health?
Positively
- Reduces stress
- Releases ‘feel good’ hormones
What does adapting to everyday takes allow you to do?
Lower the chance of injury
What does good social health entitle you to do?
- Make friends at ease
- Encourages co-operation and social skills
- Develops team working skills
- Ensures social needs are met.
What are the lifestyle choices which contribute to a sedentary lifestyle?
- Lack of exercise
- Eating too many calories
- Smoking, Drinking, Taking drugs
- Excessively eating
What are the consequences of a sedentary lifestyle?
- Obesity
- Heart Disease
- Diabetes
- Inability to cope with everyday demands
- Depression
What are the effects of obesity? (fitness)
- Limited flexibility
- Limited stamina
- Limited agility
- Limited speed and power
How does obesity occur?
When there is an imbalance between calories consumed and energy expenditure
What is your body fat %age when you’re obese?
40% or higher
What is your BMI when you’re obese?
30+ (BMI doesn’t work when you’re pregnant or muscular)
What is the use of water in the body?
To carry nutrients
Remove waste products
Control body temperature
Keep hydrated
What is the use of Protein in the body?
Build new cells
Restores and repairs tissue
The bodies 3rd source of energy- Only used when other stores are completely used up
What is the use of Carbohydrates in the body?
Primary source of energy for the body Breaks down into sugars (glucose) is stored as glycogen Excess is converted into fats Theyre used during both high and low intesity of work
What is the use of fibre in the body?
Its not digested
Absorbs waste products from foods so it can be excreted
Makes you feel full, making you eat less
What are the uses of Vitamins and Minerals in the body?
They help the bodies systems
Vitamin c- Helps heal wounds
Calcium- Helps bones become stronger
Iron- Increases Haemglobin in red blood cells
What are the uses of fats in the body?
20/25% of daily energy needs
Used during aerobic work
Provides 70% of energy at rest
Excess fat is stored as triglycerides
What are the main components to a balanced diet?
Carbohydrates Protein Water Vitamins and Minerals Fibre Fats
Why is a balanced diet important?
Because your organs and tissues require nutrtion to work efficently. Without good nutrition your body is prone to diseases, infection, fatigue and poor perfomance
When do fats provide more energy than Carbohydrates?
At low intensities
How many calories should an average man have per day?
2500 kcal
How many calories should the average woman have per day?
2000 kcal
Should everybody stick to eating a certain amount of calories per day?
No- It depends on the person and what they do during their average day. E.G and athlete would require more calories to provide more energy and therefore to optimize performance.
What are the recommended percentages of food types to have in your diet?
55-60% Carbohydrates
25-30% Fats
15-20% Proteins
How much water should you have per day?
Ussally minimum 1.5 litres, however it differs depending on the enviroment and the amount of excercise
What are the effects of dehydration?
Increased viscocity of blood
Reactions become slower
Muscle Cramps and Fatigue due to lack of salt.
Skills
A learnt action or behaviour with the intention of brining about predetermined results with maximum certainty and minimum time or energy
Abilities
Inherited, stable traits that determine your potential to learn or aquire skills
Open skill
A skill performed in a ceratin way to deal with changes of enviroemnt (opponents, wind etc.)
Closed skill
A skill not affected by the enviroment or performers
Self paced skill
A skill that starts when the performer chooses and the speed of the skill is controlled by the performer
e.g. marathon running
Externally Paced Skill
A skill that starts due to external factors, speed, pace or rate is decided by other the factors e.g. opposition or the weather
i.e skiiing outdoors
Basic skill
A simple skill which is easy to learn
Complex skill
A skill that involves descion-making and takes time to master
Fine skill
Small precise body movements- Small muscle groups
e.g pool/darts
Gross skill
Large whole body movements- Big muscle groups
Performance goal
Personal standards to achieve, comparing against theirselves and not other
Outcome goals
Focused on the end result
SMART
Specific, Measurable, Agreed, Realsitic, Timed
Information proccessing
Making descions by gathering data from the scenario and choosing important parts to make a descion. I.e choosing a suitable skill for a scenario
A basic model of information
Shows a simple proccess that performers use to decide on the skill to use
Visual guidance
Guidance that you can see (a demonstration)
Verbal guidance
Guidance which is given by speaking
Manual Guidance
physcially moving the perfomer
Mechaicall guidance
giving the performer somthing to aid them completing the action e.g. an arm band
knowledge of results
Feedback about the outcome of the game
Knowledge of performance
Feedback given about the quality of the performance
Intrinsic Feedback
feedback from within
Extrinsic feedback
Feedback from an external source e.g a coach or the crowd
Deep breathing
Exaggerated breaths both in and out to control levls of arousal
Somatic technique
Mental rehersal
Visualising themselves completing skills perfectly in a specific scenario, contorls mental thoughts and encourages postitve outcomes, this is a way to control levels of arousal
Cognative technique
Self Talk
Where the performer talks to themselves in their head to control arousal levels and to reasure themslevs
Cognative technique
Direct aggression
An inentional action from a performer to hurt an opponent and violate the rules of the sport
The ‘harm’ to the opponent is physical
Indirect aggression
A forceful action directed at an object, but does not break the rules of the game.
The ‘harm’ to the opponent is mental.
Extrovert
Personality type- Sociable, active, talkative- ussally ascoicated with team sports
- Low levels of concentration rquired and large skill sets are required for their team sports
Introvert
Personality type- Quiet, passive, shy- Ussualy ascociated with team sports
Do not require high levels of stimulation or arousal
Motivation
The drive to succeed or the desire to want something
Intrinsic motivation
Drive that comes from within a performer
Extrinsic motivation
Drive that comes from external rewards i.e. money or fame
social groups
People who interact with one another, share similar characteristics, and have a sense of unity/togetherness
Engagement patters
Trends/tendencies in involvement.
stereotypes
Widely held but fixed and oversimplified ideas of a particular type of person.
Barrier to participation
An obstacle that prevents a group within society from participating in sport or physical activity and therefore reduces overall levels of participation.
Ethnic Groups
A community made us of people who share a common cultural background
social-economic group
A groups place within society; depends on a number of factors including occupation, education, income, wealth and where they live.
post-school drop out
The reduction in participation levels in young adults after they leave full time education.
Role model
A person looked up to by others as an example to be copied.
Peer Group
A group of people of approximately the same age, status and interests.
Disability
A physical or mental condition that limits a person’s movement, senses or activity.
Integration
Involving the full participation of all people in community life, but usually referring to disabled people.
Adapted sports
Competitive sports for individuals with disabilities. Whilst they offer parallel existing sports played by able-bodied athletes, there may be some modifications in the equipment and rules to meet the needs of the participants.
Discrimination
The unjust or prejudicial treatment of different groups of people, especially on the grounds of race, age and sex.
Prejudice
Preconceived opinion that is not based on reason or experience.
Leisure time
The time we have when we are not working, taking care of ourselves or completing our home or family commitments. It has increased as a result of shorter working careers and increased life expectancy.
Disposable income
Income available to be spent or saved as we wish.
Inclusive
Including everybody.
Fibre
Can’t be digested
-Absorbs waste foods to be excreted
