health and well-being

Question 1

what is the definition of health

Answer 1

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

Question 2

what is physical health and well-being

Answer 2

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

Question 3

what is mental health and well-being

Answer 3

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

Question 4

what is social health and well-being

Answer 4

• friendship and support
• value within society
• ability to mix with other people

Question 5

what is the definition of fitness

Answer 5

ability to cope with (/meet) demands of environment

Question 6

what are the relationships between health and fitness

Answer 6

• decrease in fitness because of ill health (inability to train)
• increase in fitness despite ill health (unhealthy but able to train)
• exercise and fitness can have positive effects on health (physical/mental/social)

Question 7

how to maintain health

Answer 7

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

Question 8

function of carbohydrates

Answer 8

• provide glucose for energy production via respiration
• main source of fuel for muscle contractions, brain function, operate organs

Question 9

function of fats

Answer 9

• highly concentrated source of energy
• easily stored in body for later use
• insulation

Question 10

function of proteins

Answer 10

• broken down into amino acids
• used to repair damaged cells
• helps muscle to grow

Question 11

function of water

Answer 11

• regulates body temp through sweating
• help blood flow easily (O2 & nutrients can be transported around body)

Question 12

source of carbs

Answer 12

bread, pasta, rice

Question 13

source of fat

Answer 13

butter, oil, cheese

Question 14

source of protein

Answer 14

lean meat, egg, beans

Question 15

what are factors influencing energy requirements

Answer 15

age, gender, lifestyle

Question 16

how is unused energy stored and risks?

Answer 16

fat, obesity

Question 17

how is energy derived from food sources

Answer 17

muscle cells release energy from glucose during respiration

Question 18

how is excess glucose stored

Answer 18

glucose is converted to glycogen and stored in muscles/liver

Question 19

what are the health related components of fitness

Answer 19

• cardiovascular endurance
• muscular endurance
• flexibility
• strength
• speed
• power

Question 20

what are the skill related components of fitness

Answer 20

• agility
• balance
• coordination
• reaction time

Question 21

what are the tests for cardiovascular endurance

Answer 21

multi-stage fitness test, 12 min cooper run

Question 22

how to carry out multi-stage fitness test

Answer 22

• run in time with bleeps on recording
• 20m shuttle runs performed
• time between bleeps reduces as test progresses
• run until can no longer keep up with beeps

Question 23

how to carry out 12 min cooper run

Answer 23

• subject runs as far as possible
• test duration is 12 mins
• measured course used to measure exact distance covered
• distance covered compared to standardised normative data

Question 24

what is the test for flexibility

Answer 24

sit and reach

Question 25

how to carry out sit and reach test

Answer 25

• warm up thoroughly before performing test and removes shoes
• sit with str8 legs, feet flat against s&r box
• reach forward with both arms extended as far as possible along box
• full stretch to position must be controlled for score to be recorded
• best score from 3 attempts compared to normative data tables

Question 26

what is test for muscular endurance

Answer 26

multi-stage abdominal curl conditioning test

Question 27

how to carry out multi-stage abdominal curl conditioning test

Answer 27

• perform sit ups in time with bleeps on recording
• bleeps get progressively quicker each min
• until no longer keep up with bleeps or technique loses correct form
• total number of sit ups counted and compared to normative data tables

Question 28

what is test for power

Answer 28

vertical jump test

Question 29

how to carry out vertical jump test

Answer 29

• adjust vertical jump board so lower edge touches fingertips when arms extended overhead and body if fully stretched with feet flat on floor
• bend knees and jumps as high as possible
• mark board
• measure difference between 2 marks
• best score from 3 attempts compared to normative data tables

Question 30

what is test for speed

Answer 30

30m sprint

Question 31

how to carry out 30m sprint test

Answer 31

• 30m marked on selected flat running surface
• sprints as fast as possible from start through finish line
• stopwatch used to record time
• best score from 3 attempts compared to normative data tables

Question 32

what is test for strength

Answer 32

hand grip dynamometre test

Question 33

how to carry out hand grip dynamometre test

Answer 33

• grip dynamometre handle in dominant hand
• start with hand raised above head, bring down to 90 angle
• take deep breath, as breathe out squeeze as hard as possible for 10-15 secs
• perform at least 3 trials for each hand with highest for each hand recorded

Question 34

what is test for agility

Answer 34

Illinois agility test

Question 35

how to carry out illinois agility test

Answer 35

• (diagram)
• starts from press-up position behind start line with both legs extended behind
• timed and sprints as quickly as possible around course
• best time from 3 attempts compared to normative data tables

Question 36

what is test for balance

Answer 36

stork stand

Question 37

how to carry out stork stand test

Answer 37

• stand with hands on hips, raise 1 foot to place on inside of standing leg
• timer stops when standing foot moves / standing foot heel touches floor / non-standing foot loses contact with knee / hand comes off hip
• some variants have eyes closed
• best time from 3 attempts compared to normative data tables

Question 38

how to test coordination

Answer 38

anderson wall toss coordination test

Question 39

how to carry out anderson wall toss test

Answer 39

• stand 3m from wall with tennis ball in right hand
• ball thrown underarm to rebound off wall, caught in left hand, then thrown underarm with left hand to be caught by right
• repeated as many times as possible
• number of catches made in 30s compared to normative data tables

Question 40

what is test for reaction time

Answer 40

ruler drop test

Question 41

how to carry out ruler drop test

Answer 41

• stand or sit with arms extended
• assistant holds ruler vertically between subject
• ruler aligned so zero is level with top of subject’s thumb
• without warning, ruler dropped and subject catches as quick as possible
• distance ruler fell recorded in cm
• avg distance dropped from 3 attempts compared to normative data tables

Question 42

reasons for fitness testing

Answer 42

• suitability for different physical activities
• identify strengths and weaknesses
• monitoring improvement
• comparison to others
• informing design of training programme
• motivation

Question 43

what is VO2 max

Answer 43

measure of cardiovascular endurance/stamina

Question 44

what are factors affecting VO2 max level

Answer 44

• age
• gender
• genetics
• lifestyle
• training