Health And Well Being Flashcards
What is health defined as?
A state of complete emotional, physical and social wellbeing, and not merely the absence of disease and infirmity.
What is the primary goal of a Personal Exercise Programme (PEP)?
To improve personal health through a structured training approach.
What are the three aspects of health that can be improved through regular training?
- Emotional wellbeing
- Physical wellbeing
- Social wellbeing
What is required for effective training programmes?
- Planning
- Aims and design
- Monitoring and evaluation
Fill in the blank: A clear aim would allow you to create an appropriate _______ design.
[PEP]
What training method can be used to improve cardiovascular health?
Aerobic training method.
Why is it important to monitor your progress while completing a PEP?
To identify problems with the design and modify the programme if necessary.
What should be done if the aims of the PEP are not being met?
Evaluate the PEP and modify or set a new aim.
True or False: Regular training with the correct application of principles will decrease fitness.
False.
What is one example of a modification that can be made to a PEP?
Increasing training time by 5 minutes each session.
What is the role of evaluation in a PEP?
To assess if the aims are being met and make necessary adjustments.
Fill in the blank: The PEP should be _______ regularly to ensure its effectiveness.
[evaluated]
What can be a clear health aim for a PEP?
To increase cardiovascular health.
What might happen if a PEP is not monitored?
Health gains expected may not be achieved.
What is the importance of refining activities in a PEP?
To ensure they remain appropriate to the aim.
What are the health benefits of regular exercise?
Health benefits include:
* Stronger bones
* Reduced chance of developing osteoporosis
* Reduced chance of coronary heart disease (CHD)
* Reduced chance of a stroke
* Reduced chance of obesity
* Lowering blood pressure
* Reducing cholesterol
* Burning excess calories while exercising
These benefits are achieved through participation in weight-bearing activities like running and walking.
How does regular exercise impact the risk of coronary heart disease (CHD)?
Regular exercise reduces the chance of coronary heart disease (CHD) by lowering cholesterol levels
Lower cholesterol levels improve blood vessel function, allowing for better oxygen delivery.
What is the relationship between weight loss and health benefits?
Weight loss is only a health benefit if you are overweight; losing weight when underweight can damage your health
Being the right weight allows for improved performance by reducing excess weight from additional fat.
What are some negative effects of training on physical health?
Negative effects include:
* Overexertion leading to heart attack or stroke
* Overuse injuries
* Less effective immune system
For example, a cold may reduce oxygen delivery and energy production, impacting performance.
True or False: Losing weight is always a health benefit.
False
Losing weight is beneficial only if the individual is overweight.
Fill in the blank: The improvements in physical health achieved through exercise can lead to improved _______.
[performance]
This connection is crucial for understanding the overall benefits of physical activity.
What should be stated when mentioning lower cholesterol as a health benefit?
The impact of lower cholesterol should be linked to a reduced chance of coronary heart disease (CHD)
Simply stating ‘lower cholesterol’ is insufficient without explaining its health implications.
List three benefits of participating in weight-bearing activities.
- Stronger bones
- Reduced chance of osteoporosis
- Reduced chance of coronary heart disease (CHD)
Weight-bearing activities include running and walking.
What is one example of a physical benefit of exercise from the given statements?
Losing weight if overweight
This directly relates to improved health outcomes.
How can poor physical health affect performance in physical activity?
Poor physical health can lead to reduced energy production and oxygen delivery, negatively impacting performance
An example would be experiencing a cold that limits exercise intensity.
What is one benefit of exercise to emotional health?
Stress relief: helping to prevent stress-related illnesses such as depression.
Stress relief is crucial for maintaining emotional well-being and can mitigate the risk of developing mental health issues.
How does exercise increase serotonin levels?
Exercise causes an increase in serotonin, a chemical found in the body that makes you feel good.
Serotonin is often referred to as the ‘feel-good’ neurotransmitter.
What emotional health benefit can be derived from feeling part of a team?
Increased self-confidence/self-esteem.
Being part of a team enhances feelings of belonging and improves self-worth.
List three ways exercise can increase self-confidence.
- Becoming a member of a team
- Performing better
- Practicing more
Improved performance and social connections through exercise contribute significantly to self-esteem.
Fill in the blank: Aesthetic appreciation is recognizing the _______ of a movement.
[beauty or skill]
This appreciation can enhance enjoyment of physical activities.
What is a negative effect of training on emotional health?
Training could lead to injury, which can lead to depression if a performer cannot train.
Injuries can have a significant psychological impact, especially for athletes.
True or False: Increased testosterone from exercise has a direct impact on emotional health.
False.
The text specifically mentions serotonin as the key chemical for the ‘feel good factor’ related to emotional health.
What is the ‘Golden rule’ mentioned regarding achieving emotional health benefits?
Always try to match a reason why something is achieved with an example of how it can be achieved.
This rule helps to clarify the connection between theory and practical application.
How can physical activity improve emotional health?
By helping you ‘feel good’.
Physical activity is linked to various emotional benefits, including improved mood and reduced feelings of anxiety.
What can lead to a decrease in self-esteem in the context of exercise?
Injury that prevents training.
This can create feelings of isolation and disappointment in one’s abilities.
Explain how self-esteem can be increased through physical activity.
Self-esteem can be increased by achieving personal goals in sports or fitness, leading to a better self-image.
Examples might include completing a race or mastering a new skill.
What is social health?
Social health refers to the ability to form meaningful relationships and engage in social activities.
What are the social benefits of an active lifestyle?
Social benefits of an active lifestyle may include:
* Meeting new people
* Making new friends
* Improving cooperation skills
* Increasing social activities
How do social benefits of exercise vary between different age groups?
Social benefits may vary; for example:
* Elderly persons may need social interaction to avoid loneliness
* Children may engage with friends at school but need to develop social skills
What is the importance of co-operation in social health?
Co-operation is important as it leads to better understanding of teammates and improved teamwork skills.
True or False: Training can have negative effects on social health.
True
Fill in the blank: Joining a club or team is a great way to achieve the _______ benefits of exercise.
social
What is a potential negative effect of training on social health?
Less time spent with family and friends due to extensive training hours.
How can joining a local badminton club improve Shaznay’s social health?
It provides her the chance to make new friends and reduces feelings of loneliness.
What should you always ensure when answering questions about social health?
Relate your answer to a particular age range if asked.
What is the golden rule when answering questions that involve similar terms?
Always read questions carefully to ensure you’re thinking about the right one.
What emotional benefit can participation in physical activity lead to?
Increased enjoyment
What are lifestyle choices that impact health and wellbeing?
Choices about diet, physical activity, rest, and sleep
These choices can lead to either improved health or serious health issues.
What is the recommended daily calorie intake for men?
2500 calories
This is according to government guidelines.
What is the recommended daily calorie intake for women?
2000 calories
This is based on government dietary guidelines.
What are negative effects of poor dietary choices?
Anorexia, obesity, diseases due to lack of nutrients
Examples include rickets, scurvy, and osteoporosis.
What is anorexia?
An eating disorder where a person tries to keep their body weight as low as possible
It can severely impact physical activity and overall health.
What are potential consequences of obesity?
Reduced ability to move and increased risk of heart issues
Excess weight can lead to serious health complications.
What disease is caused by a lack of vitamin D or calcium?
Rickets
This condition results in weak bones.
What disease is caused by a lack of vitamin C?
Scurvy
Symptoms include tiredness and weakness.
What disease can result from a lack of calcium?
Osteoporosis
This condition can lead to weakened bones.
What is the recommended amount of exercise for 5 to 18-year-olds?
One hour of exercise every day
This includes four days of cardiovascular work and three days for muscle and bone strength.
What are the benefits of physical activity?
Reduced chance of coronary heart disease (CHD) and osteoporosis
These benefits are significant for long-term health.
What is the importance of work/rest/sleep balance?
It prevents tiredness, lack of concentration, and irritability
A good balance is essential for overall health.
How many hours of sleep are recommended for teenagers?
8 to 10 hours each night
This amount is necessary for recovery and optimal performance.
Fill in the blank: A lack of sleep can lead to _______.
tiredness, lack of concentration, irritability
True or False: Regular physical activity can decrease the risk of health issues.
True
Engaging in regular exercise promotes better health outcomes.
What lifestyle choices could make it unlikely for an individual to become anorexic?
Eating a balanced diet, maintaining a healthy body image, engaging in regular physical activity
These factors contribute to a healthier relationship with food.
What are some negative effects of alcohol on health?
Heart failure, liver disease, cancer
Alcohol consumption is linked to several serious health issues, including heart-related conditions and various cancers.
What are the negative effects of smoking (nicotine) on health?
Strokes, bronchitis, increased blood pressure, heart disease, angina, blood clots, increased weight, emphysema, lung cancer
Smoking is associated with a wide range of health problems affecting various systems in the body.
How does smoking affect performance?
Slower reaction times, less mobility, loss of coordination, loss of concentration, breathlessness, reduced oxygen-carrying capacity
These effects can hinder performance in both aerobic and anaerobic activities.
Fill in the blank: Smoking leads to _______ due to reduced oxygen-carrying capacity.
breathlessness
True or False: Smoking has no impact on athletic performance.
False
Smoking negatively affects various aspects of physical performance.
Identify two possible negative effects of smoking on the cardiovascular system.
Heart attack, strokes
Smoking significantly increases the risk of serious cardiovascular events.
What is one negative effect of smoking on the respiratory system?
Bronchitis
Smoking can lead to chronic respiratory conditions, including bronchitis.
What lifestyle choice is linked to increased weight?
Smoking
Although smoking is often associated with weight loss, it can lead to weight gain in the long term due to metabolic changes.
Fill in the blank: Smoking reduces _______ capacity, affecting performance.
oxygen-carrying
What are the negative effects of smoking on coordination?
Loss of coordination
Smoking can impair motor skills and overall physical coordination.
What is a sedentary lifestyle?
A lifestyle where there is very limited or no physical activity.
What are the consequences of a sedentary lifestyle on health?
Increased risk of:
* Heart disease
* Type 2 diabetes
* Obesity/excessive weight gain
* Osteoporosis
* Loss of muscle tone and poor posture
* Poor fitness
* Depression
How much time do British people sit on average daily?
Nearly 9 hours.
What are examples of activities that contribute to a sedentary lifestyle?
Examples include:
* Spending large amounts of time sitting at school and work
* Using cars or public transport instead of walking or cycling
* Watching TV or playing computer games at home.
What campaign was launched to raise awareness about sedentary lifestyles?
‘Get Britain Standing’.
What health risk is associated with increased blood cholesterol?
Heart disease.
What is a potential health problem due to being overweight?
Increased risk of Type 2 diabetes.
What causes osteoporosis?
Lack of weight-bearing activity.
What is a consequence of weak muscles?
Loss of muscle tone and poor posture.
What contributes to poor fitness?
Lack of muscle use and muscular atrophy.
What are the mental health implications of a sedentary lifestyle?
Increased risk of depression due to low self-esteem and low serotonin release.
What age group has the highest obesity levels according to the data?
11-15-year-olds.
What trend was observed in obesity levels for 6-10-year-olds between 1994 and 2013?
A downward trend.
Fill in the blank: The lack of movement is exacerbated by prolonged _______.
sitting.
True or False: Increased metabolic rate is a consequence of a sedentary lifestyle.
False.
What is one way to analyze patterns in obesity levels from data?
Identify trends over time for different age groups.
What should you do when making a point in an analysis?
Make one point and then expand on it.
What does the term ‘overweight’ mean?
‘Overweight’ means that you weigh more than the expected weight for your height and sex.
You can be overweight while not being overfat.
Is being overweight harmful?
Being overweight is not in itself harmful unless it is accompanied by being overfat.
Top performers may be overweight due to other factors, such as muscle and bone density.
What does the term ‘overfat’ signify?
‘Overfat’ means you have more body fat than you should have.
Excessive body fat can lead to health problems.
List two health problems that can result from being overfat.
- High blood pressure
- High cholesterol levels
Can someone be overfat but not overweight?
Yes, it is possible to be overfat but not actually be overweight.
What does the term ‘obese’ refer to?
‘Obese’ describes people who are very overfat, where body fat has increased to a level that is seriously unhealthy.
This is not just being a few pounds overweight.
Name two health risks associated with obesity.
- Mobility issues / lack of flexibility
- Heart disease
How can being obese impact physical activity?
Health problems like heart disease can prevent any strenuous physical activity.
Difficulty in walking or running affects the ability to take part in physical activity.
Fill in the blank: ‘Overfat’ means having _______ than you should have.
more body fat
Fill in the blank: ‘Overweight’ means weighing _______ for your height and sex.
more than the expected weight
Explain the difference between being overfat and being overweight.
Being overfat means having more body fat than you should have; overweight means weighing more than you should.
This could be due to being overfat or additional mass.
What is a balanced diet?
Eating a variety of foods from all the different groups in the correct proportions.
A balanced diet includes carbohydrates, proteins, fats, vitamins, minerals, fibre, and water.
What does the Eatwell Guide illustrate?
The proportion of different types of foods needed in a balanced diet.
It emphasizes the importance of variety and balance in food choices.
What are the seven areas of nutrients needed for a balanced diet?
- Carbohydrates
- Vitamins
- Protein
- Minerals
- Fibre
- Water
- Fats
These nutrients are essential for maintaining health and preventing deficiencies.
What is the consequence of insufficient nutrients in the diet?
Health issues such as anaemia, rickets, and scurvy.
Each of these conditions is linked to deficiencies in specific nutrients.
What does the energy balance refer to?
The relationship between the quantity of food intake and the amount of exercise.
Maintaining energy balance is crucial for weight management.
What happens if we eat too much in relation to activity?
We will become overweight.
This occurs when energy intake exceeds energy expenditure.
What happens if we eat too little in relation to activity?
We will become underweight.
This occurs when energy expenditure exceeds energy intake.
How many portions of fruit and vegetables are recommended daily?
Between 5 and 10 a day.
Variety within this group is also important for nutrient diversity.
True or False: Diet refers to what we eat on a day-to-day basis.
True.
Diet should not be confused with ‘being on a diet’ for weight loss.
Fill in the blank: A balanced diet enables us to work and _______ properly.
exercise.
Proper nutrition is essential for physical performance and overall health.
What are macronutrients?
Nutrients required in large amounts for energy and bodily functions.
Name the three types of macronutrients.
- Proteins
- Carbohydrates
- Fats
Which macronutrient should be consumed in greater quantities, fat or carbohydrates?
Carbohydrates
Why are carbohydrates considered a better source of energy for physical activity?
They can be used in either aerobic or anaerobic activity.
What is the primary function of proteins?
Growth and repair of muscles.
What are the main sources of carbohydrates?
- Bread
- Pasta
- Potatoes
- Rice
What are the main sources of fats?
- Butter
- Oil
- Fatty meats
- Fried food
What are the main sources of proteins?
- Cheese
- Milk
- Eggs
- Lean meat
- Fish
True or False: Fats should form the largest percentage of macronutrients in the diet.
False
Fill in the blank: Fats provide energy but should be eaten in _______.
moderation
What is a potential negative consequence of consuming too much fat?
Weight gain
How can proteins be used by performers like sprinters?
To aid muscle growth (hypertrophy).
Why is it important to consider nutrition when exercising regularly?
To maintain a healthy, active lifestyle.
What is the distinction between macronutrients and micronutrients?
Macronutrients are needed in large amounts, while micronutrients are needed in smaller amounts.
Explain the use of macronutrients in maintaining a healthy, active lifestyle.
Macronutrients provide energy, support muscle growth, and assist in bodily functions.
What are micronutrients?
Nutrients needed in small quantities in the diet
Micronutrients include minerals and vitamins, essential for good health.
Name two types of micronutrients.
- Minerals
- Vitamins
Why do those involved in physical activity need more micronutrients?
They require more to maintain good health.
Where are minerals and vitamins found?
In the food we eat, with some foods containing more than others.
What does the body do with some micronutrients?
Stores them, necessitating a fresh supply every day.
What is Vitamin D’s role in the body?
Helps absorb the mineral calcium.
List three foods that contain Vitamin D.
- Milk
- Cheese
- Eggs
What is the function of calcium?
Helps keep bones strong.
Where can calcium be found?
In foods such as milk and other dairy products.
What are two key roles of vitamins and minerals?
- Support immune system
- Promote general health and growth
Where are vitamins typically found?
In fresh fruits and vegetables.
Where are minerals typically found?
In various foods, including meat and vegetables.
True or False: Water is a micronutrient.
False
What is the role of water in the diet?
Prevents dehydration.
What is the function of fibre?
Aids the digestive system.
List three sources of fibre.
- Cereals
- Vegetables
- Nuts
Which mineral aids bone development?
Calcium
Which combination does not include a micronutrient?
B Water, fibre, carbohydrates, fats
What is optimum weight?
An individual’s ideal weight that varies depending on several factors
Factors include bone structure, height, sex (male or female), and muscle girth.
List the factors that affect an individual’s optimum weight.
- Bone structure
- Height
- Sex (male or female)
- Muscle girth
How does bone structure affect weight?
Individuals with larger bone structures weigh more than those with smaller structures at the same height
Bone strength is particularly important in contact sports.
What is the relationship between height and weight?
The taller an individual is, the more they may weigh.
In which sports can height be an advantage?
- Basketball (outreach)
- Cricket (longer levers for bowling)
What is the ‘golden rule’ regarding optimum weight?
Suggested optimum weight should be used as a guideline and will vary due to several factors.
How does sex influence optimum weight?
Males tend to have more muscle mass and weigh more than females.
Why do males and females compete separately in strength or power activities?
Because males generally have more muscle mass, providing them an advantage.
What does muscle girth refer to?
The size of the muscle, specifically its circumference.
How does muscle girth impact weight?
People with larger muscle girth will weigh more.
In what types of activities is having bigger muscles advantageous?
- Activities requiring speed
- Activities requiring power
- Activities requiring strength (e.g., throwing a javelin)
Can elite performers be considered overweight?
Yes, some may be considered overweight due to high muscle mass.
Give an example of athletes who might be considered underweight.
- Jockeys
- Feather (minimum) weight boxers
State three factors that will affect optimum weight.
- Height of the individual
- Amount of muscle (muscle girth)
- Sex of the individual
Fill in the blank: The _______ of an individual can impact their optimum weight.
[bone structure]
True or False: Optimum weight is a fixed value for all individuals.
False
What is dietary manipulation?
The practice of planning what and when to eat to optimize performance.
Why is protein intake timing important for athletes?
To maximize muscle tissue recovery and enhance performance.
What is the recommended action for athletes after exercise?
Consume protein as soon as possible to increase protein synthesis and muscle growth.
List three types of power athletes who benefit from timing their protein intake.
- Sprinters
- Hammer throwers
- Power lifters
What is carbohydrate loading?
A strategy to increase glycogen stores in muscles for energy during performance.
Why is carbohydrate a preferred energy source over fat during physical activity?
Carbohydrate is more quickly usable than fats.
Name two types of endurance performers who use carbohydrate loading.
- Cross-country skiers
- Marathon runners
What are the steps involved in carbohydrate loading 1 to 4 days before an event?
- Reduce amount of exercise
- Eat a high carbohydrate diet
- Reduce fibre intake
What are some effects of dehydration during physical activity?
- Dizziness
- Nausea
- Fatigue
- Muscle cramp
- Heat stroke
- Thickening of blood
- Increased heart rate
When should athletes hydrate before performance?
Two hours before and just before performance.
Fill in the blank: A shot put athlete should think about their timing of protein intake to _______.
[optimize muscle recovery and performance]
