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health and well-being Flashcards

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1
Q

what is the definition of health

A

a state of physical, mental, and social well-being, not merely the absence of disease or infirmity

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2
Q

what is physical health and well-being

A

all body systems working well, free from illness/injury, able to carry out everyday tasks

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3
Q

what is mental health and well-being

A

able to cope with stress, can control emotions, feeling good/self-esteem

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4
Q

what is social health and well-being

A

essential human needs are met, friendship and support, having value within society, ability to mix with other people

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5
Q

what is the definition of fitness

A

the ability to cope with (or meet) the demands of the environment

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6
Q

what are the relationships between health and fitness

A
  • decrease in fitness because of ill health because of inability to train
  • increase in fitness despite ill health, unhealthy but able to train
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7
Q

how to maintain health

A
  • live healthy, active lifestyle
  • eat balanced diet
  • maintain level of fitness
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8
Q

function of carbohydrates

A

body’s main source of fuel, needed for physical activity, brain function, operate organs

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9
Q

function of fats

A

highly concentrated source of energy, insulation

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10
Q

function of proteins

A

helps body cells grow, repairs cells and muscle tissue

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11
Q

function of water

A

transports nutrients to cells, helps remove waste products from body, maintain body temperature

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12
Q

source of carbs

A

bread, pasta, rice

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13
Q

source of fat

A

butter, oil, cheese

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14
Q

source of protein

A

lean meat, egg, beans

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15
Q

what are factors influencing energy requirements

A

age, gender, lifestyle

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16
Q

how is unused energy stored

A

fat

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17
Q

how is energy derived from food sources

A

muscle cells release energy from glucose during respiration

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18
Q

how is excess glucose stored

A

glucose is converted to glycogen and stored in muscles/liver

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19
Q

what are the health related components of fitness

A

cardiovascular endurance, muscular endurance, flexibility, strength, speed, power

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20
Q

what is cardiovascular endurance

A

the ability of heart and lungs to deliver oxygen to working muscles

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21
Q

what is muscular endurance

A

the ability of a muscle to undergo repeated contractions, avoiding fatigue

22
Q

what is flexibility

A

the range of movement possible at a joint

23
Q

what is strength

A

the ability to overcome a resitance

24
Q

what is speed

A

maximum rate at which an individual is able to perform a movement/cover a distance in a period of time

25
Q

what is power

A

perform strength exercises at speed

26
Q

what are the skill related components of fitness

A

agility, balance, coordination, reaction time

27
Q

what is agility

A

the ability to change direction quickly while in control

28
Q

what is balance

A

the ability to keep your centre of mass over the base of support

29
Q

what is coordination

A

the ability to use 2 or more body parts simultaneously smoothly and efficiently

30
Q

what is reaction time

A

the time taken to respond to a stimulus

31
Q

what are the tests for cardiovascular endurance

A

multi-stage fitness test, 12 min cooper run

32
Q

how to carry out multi-stage fitness test

A
  • perform continuous shuttle runs between 2 lines drawn 20m apart
  • pace established by recording, sounds a bleep at the end of each leg of shuttle run
  • as test progresses, time between bleeps decreases and level is indicated
    after 3 consecutive bleeps missed, test ends and fitness level is established
33
Q

how to carry out 12 min cooper run

A
  • maximal test, performers run as far as they can in 12 mins
  • fitness level is judged by comparing distance run to normative data tables
34
Q

what is the test for flexibility

A

sit and reach

35
Q

how to carry out sit and reach test

A
  • sit on floor with legs fully extended, feet flexed, hands touching sit and read box
  • stretch forward with both hands, keep legs straight, slide palms along box smooth
  • distance of fingertips from toes is measurement
  • results compared to normative data tables to determine fitness level
36
Q

what is test for muscular endurance

A

multi-stage abdominal curl conditioning test

37
Q

how to carry out multi-stage abdominal curl conditioning test

A
  • require 3: mat, stopwatch, partner to record how many reps
  • in 30s, do as many sit-ups as possible
  • partner counts and keeps time
  • results compared to normative data tables determine fitness level
38
Q

what is test for power

A

vertical jump test

39
Q

how to carry out vertical jump test

A
  • face wall, both arms above head, hands side by side so fingertip level can be marked on wall
  • both feet together, jump as high as possible
  • touch wall, distance jumped is distance between 2 marks
  • results compared to normative data tables to determine fitness level
40
Q

what is test for speed

A

30m sprint

41
Q

how to carry out 30m sprint test

A
  • run as fast as can for 30m
  • measure time taken to reach 30m
  • results compared to normative data tables to determine fitness level
42
Q

what is test for strength

A

1rm test

43
Q

how to carry out 1rm test

A
  • safety: should have spotter
  • after warm up, increase weight between periods of rest
  • increase weight until only 1rep can be done
  • results compared to normative data tables to determine fitness level
44
Q

what is test for agility

A

Illinois agility test

45
Q

how to carry out illinois agility test

A
  • start face down behind starting line, chin to floor
  • on go, stand and run as fast as possible around cones, following pathway
  • measurement is time to complete
  • results compared to normative data tables to determine fitness level
46
Q

what is test for balance

A

stork stand

47
Q

how to carry out stork stand test

A
  • stand on one foot and place other foot against inside of knee and place hands on hips
  • time starts when eyes are closed, stops when eyes opened, lose balance, foot parts form knee
  • results compared to normative data tables to determine fitness
48
Q

how to test coordination

A

anderson wall toss coordination test

49
Q

how to carry out anderson wall toss test

A
  • stand 2m from wall
  • toss tennis ball underarm against wall with one hand and catch with other
  • immediately throw it back against wall and catch in initial hand
  • repeat, continuous throwing and catching
  • total number of catches made in 30s compared to normative data tables
50
Q

what is test for reaction time

A

ruler drop test

51
Q

how to carry out ruler drop test

A
  • metre rule held by partner
  • stand with thumb alongside but not touching 0cm mark
  • without warning, partner drops ruler and you must catch by gripping between index and thumb
  • distance between 0cm and index finger is measurement, compared to normative data tables
52
Q
A

sports science (11 decks)

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