health and well-being Flashcards
what is the definition of health
a state of physical, mental, and social well-being, not merely the absence of disease or infirmity
what is physical health and well-being
- all body systems working well
- free from illness/injury/disease
- able to carry out everyday tasks
what is mental health and well-being
- able to cope with stress
- can control emotions
- feeling good/self-esteem
what is social health and well-being
- friendship and support
- value within society
- ability to mix with other people
what is the definition of fitness
ability to cope with (/meet) demands of environment
what are the relationships between health and fitness
- 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)
how to maintain health
- live healthy, active lifestyle
- eat balanced diet
- maintain level of fitness
function of carbohydrates
- provide glucose for energy production via respiration
- main source of fuel for muscle contractions, brain function, operate organs
function of fats
- highly concentrated source of energy
- easily stored in body for later use
- insulation
function of proteins
- broken down into amino acids
- used to repair damaged cells
- helps muscle to grow
function of water
- regulates body temp through sweating
- help blood flow easily (O2 & nutrients can be transported around body)
source of carbs
bread, pasta, rice
source of fat
butter, oil, cheese
source of protein
lean meat, egg, beans
what are factors influencing energy requirements
age, gender, lifestyle
how is unused energy stored and risks?
fat, obesity
how is energy derived from food sources
muscle cells release energy from glucose during respiration
how is excess glucose stored
glucose is converted to glycogen and stored in muscles/liver
what are the health related components of fitness
- cardiovascular endurance
- muscular endurance
- flexibility
- strength
- speed
- power
what are the skill related components of fitness
- agility
- balance
- coordination
- reaction time
what are the tests for cardiovascular endurance
multi-stage fitness test, 12 min cooper run
how to carry out multi-stage fitness test
- 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
how to carry out 12 min cooper run
- 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
what is the test for flexibility
sit and reach
how to carry out sit and reach test
- 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
what is test for muscular endurance
multi-stage abdominal curl conditioning test
how to carry out multi-stage abdominal curl conditioning test
- 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
what is test for power
vertical jump test
how to carry out vertical jump test
- 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
what is test for speed
30m sprint
how to carry out 30m sprint test
- 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
what is test for strength
hand grip dynamometre test
how to carry out hand grip dynamometre test
- 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
what is test for agility
Illinois agility test
how to carry out illinois agility test
- (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
what is test for balance
stork stand
how to carry out stork stand test
- 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
how to test coordination
anderson wall toss coordination test
how to carry out anderson wall toss test
- 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
what is test for reaction time
ruler drop test
how to carry out ruler drop test
- 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
reasons for fitness testing
- suitability for different physical activities
- identify strengths and weaknesses
- monitoring improvement
- comparison to others
- informing design of training programme
- motivation
what is VO2 max
measure of cardiovascular endurance/stamina
what are factors affecting VO2 max level
- age
- gender
- genetics
- lifestyle
- training
