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PE BLUE BOOK > Health and Fitness > Flashcards

Health and Fitness Flashcards

1
Q

Health

A

A state of complete physical, mental and social well being, not just the absence of disease or infirmary

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2
Q

Fitness

A

The ability to meet/cope with the demands of the environment (where you are e.g. a football session)

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3
Q

Well-Being

A

A mix of social , mental and physical factors that give people a sense of comfortability, healthiness and happiness.

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4
Q

Physical Health and Well- Being

A

All the body’s systems are working well, free of illness and injury. The ability to carry out every day tasks

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5
Q

Mental Health

A

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.

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6
Q

Social Health

A

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

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7
Q

Sedentary Lifestyle

A

The choice to engage in little or irregular physical activity.

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8
Q

What are somatotypes?

A

Classifications of the body type

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9
Q

What is an Endomorph?

A

Pear shaped body, wide hips and narrow shoulders (Oval)

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10
Q

What is a ectomorph?

A

Tall and thin, narrow shoulders and narrow hips (Rectangle)

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11
Q

What is a mesomorph?

A

Muscular appearance, wide shoulders and narrow hips (Upside down triangle)

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12
Q

Balanced Diet

A

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.

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13
Q

Minerals

A

Inorganic substances which assist with many bodily functions.

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14
Q

Vitamins

A

Organic substances required for essential processes of the body.

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15
Q

Carbohydrates

A

The bodies Primary source of energy.

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16
Q

Fats

A

The bodies secondary source of energy which provides energy for lower intensities.

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17
Q

Protein

A

Used predominantly for tissue growth and repair

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18
Q

Dehydration

A

Excessive loss of body water interrupting the function of the body.

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19
Q

Hydration

A

Having enough water to enable normal functioning of the body

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20
Q

Rehydration

A

Consuming water to restore hydration.

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21
Q

What does (physical health) physical activity have a positive impact on?

A
  • Heart function
  • Bodily systems (Cardiovascular)
  • Reduced risk of disease
  • Prevents obesity
  • Can carry out everyday tasks without being tired
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22
Q

With good physical health what can you do?

A

Complete/ take on everyday tasks at ease

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23
Q

What does having good mental health allow you to do?

A
  • Cope with everyday stresses
  • Work productively
  • Make a positive contribution to society
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24
Q

How does exercising affect mental health?

A

Positively

  • Reduces stress
  • Releases ‘feel good’ hormones
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25
Q

What does adapting to everyday takes allow you to do?

A

Lower the chance of injury

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26
Q

What does good social health entitle you to do?

A
  • Make friends at ease
  • Encourages co-operation and social skills
  • Develops team working skills
  • Ensures social needs are met.
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27
Q

What are the lifestyle choices which contribute to a sedentary lifestyle?

A
  • Lack of exercise
  • Eating too many calories
  • Smoking, Drinking, Taking drugs
  • Excessively eating
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28
Q

What are the consequences of a sedentary lifestyle?

A
  • Obesity
  • Heart Disease
  • Diabetes
  • Inability to cope with everyday demands
  • Depression
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29
Q

What are the effects of obesity? (fitness)

A
  • Limited flexibility
  • Limited stamina
  • Limited agility
  • Limited speed and power
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30
Q

How does obesity occur?

A

When there is an imbalance between calories consumed and energy expenditure

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31
Q

What is your body fat %age when you’re obese?

A

40% or higher

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32
Q

What is your BMI when you’re obese?

A

30+ (BMI doesn’t work when you’re pregnant or muscular)

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33
Q

What is the use of water in the body?

A

To carry nutrients
Remove waste products
Control body temperature
Keep hydrated

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34
Q

What is the use of Protein in the body?

A

Build new cells
Restores and repairs tissue
The bodies 3rd source of energy- Only used when other stores are completely used up

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35
Q

What is the use of Carbohydrates in the body?

A 
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
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36
Q

What is the use of fibre in the body?

A

Its not digested
Absorbs waste products from foods so it can be excreted
Makes you feel full, making you eat less

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37
Q

What are the uses of Vitamins and Minerals in the body?

A

They help the bodies systems
Vitamin c- Helps heal wounds
Calcium- Helps bones become stronger
Iron- Increases Haemglobin in red blood cells

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38
Q

What are the uses of fats in the body?

A

20/25% of daily energy needs
Used during aerobic work
Provides 70% of energy at rest
Excess fat is stored as triglycerides

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39
Q

What are the main components to a balanced diet?

A 
Carbohydrates
Protein
Water
Vitamins and Minerals
Fibre
Fats
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40
Q

Why is a balanced diet important?

A

Because your organs and tissues require nutrtion to work efficently. Without good nutrition your body is prone to diseases, infection, fatigue and poor perfomance

41
Q

When do fats provide more energy than Carbohydrates?

A

At low intensities

42
Q

How many calories should an average man have per day?

A

2500 kcal

43
Q

How many calories should the average woman have per day?

A

2000 kcal

44
Q

Should everybody stick to eating a certain amount of calories per day?

A

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.

45
Q

What are the recommended percentages of food types to have in your diet?

A

55-60% Carbohydrates
25-30% Fats
15-20% Proteins

46
Q

How much water should you have per day?

A

Ussally minimum 1.5 litres, however it differs depending on the enviroment and the amount of excercise

47
Q

What are the effects of dehydration?

A

Increased viscocity of blood
Reactions become slower
Muscle Cramps and Fatigue due to lack of salt.

48
Q

Skills

A

A learnt action or behaviour with the intention of brining about predetermined results with maximum certainty and minimum time or energy

49
Q

Abilities

A

Inherited, stable traits that determine your potential to learn or aquire skills

50
Q

Open skill

A

A skill performed in a ceratin way to deal with changes of enviroemnt (opponents, wind etc.)

51
Q

Closed skill

A

A skill not affected by the enviroment or performers

52
Q

Self paced skill

A

A skill that starts when the performer chooses and the speed of the skill is controlled by the performer

e.g. marathon running

53
Q

Externally Paced Skill

A

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

54
Q

Basic skill

A

A simple skill which is easy to learn

55
Q

Complex skill

A

A skill that involves descion-making and takes time to master

56
Q

Fine skill

A

Small precise body movements- Small muscle groups

e.g pool/darts

57
Q

Gross skill

A

Large whole body movements- Big muscle groups

58
Q

Performance goal

A

Personal standards to achieve, comparing against theirselves and not other

59
Q

Outcome goals

A

Focused on the end result

60
Q

SMART

A

Specific, Measurable, Agreed, Realsitic, Timed

61
Q

Information proccessing

A

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

62
Q

A basic model of information

A

Shows a simple proccess that performers use to decide on the skill to use

63
Q

Visual guidance

A

Guidance that you can see (a demonstration)

64
Q

Verbal guidance

A

Guidance which is given by speaking

65
Q

Manual Guidance

A

physcially moving the perfomer

66
Q

Mechaicall guidance

A

giving the performer somthing to aid them completing the action e.g. an arm band

67
Q

knowledge of results

A

Feedback about the outcome of the game

68
Q

Knowledge of performance

A

Feedback given about the quality of the performance

69
Q

Intrinsic Feedback

A

feedback from within

70
Q

Extrinsic feedback

A

Feedback from an external source e.g a coach or the crowd

71
Q

Deep breathing

A

Exaggerated breaths both in and out to control levls of arousal

Somatic technique

72
Q

Mental rehersal

A

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

73
Q

Self Talk

A

Where the performer talks to themselves in their head to control arousal levels and to reasure themslevs

Cognative technique

74
Q

Direct aggression

A

An inentional action from a performer to hurt an opponent and violate the rules of the sport
The ‘harm’ to the opponent is physical

75
Q

Indirect aggression

A

A forceful action directed at an object, but does not break the rules of the game.
The ‘harm’ to the opponent is mental.

76
Q

Extrovert

A

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
77
Q

Introvert

A

Personality type- Quiet, passive, shy- Ussualy ascociated with team sports

Do not require high levels of stimulation or arousal

78
Q

Motivation

A

The drive to succeed or the desire to want something

79
Q

Intrinsic motivation

A

Drive that comes from within a performer

80
Q

Extrinsic motivation

A

Drive that comes from external rewards i.e. money or fame

81
Q

social groups

A

People who interact with one another, share similar characteristics, and have a sense of unity/togetherness

82
Q

Engagement patters

A

Trends/tendencies in involvement.

83
Q

stereotypes

A

Widely held but fixed and oversimplified ideas of a particular type of person.

84
Q

Barrier to participation

A

An obstacle that prevents a group within society from participating in sport or physical activity and therefore reduces overall levels of participation.

85
Q

Ethnic Groups

A

A community made us of people who share a common cultural background

86
Q

social-economic group

A

A groups place within society; depends on a number of factors including occupation, education, income, wealth and where they live.

87
Q

post-school drop out

A

The reduction in participation levels in young adults after they leave full time education.

88
Q

Role model

A

A person looked up to by others as an example to be copied.

89
Q

Peer Group

A

A group of people of approximately the same age, status and interests.

90
Q

Disability

A

A physical or mental condition that limits a person’s movement, senses or activity.

91
Q

Integration

A

Involving the full participation of all people in community life, but usually referring to disabled people.

92
Q

Adapted sports

A

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.

93
Q

Discrimination

A

The unjust or prejudicial treatment of different groups of people, especially on the grounds of race, age and sex.

94
Q

Prejudice

A

Preconceived opinion that is not based on reason or experience.

95
Q

Leisure time

A

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.

96
Q

Disposable income

A

Income available to be spent or saved as we wish.

97
Q

Inclusive

A

Including everybody.

98
Q

Fibre

A

Can’t be digested

-Absorbs waste foods to be excreted

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