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Sports Studies Unit 2- Health, fitness and training > Health and Well-being > Flashcards

Health and Well-being Flashcards

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1
Q

what is the definition of health?

A

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

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2
Q

what is physical health and well-being?

A

being well in the body and free from injury and illness

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3
Q

what is mental health and well-being?

A

feeling well in the mind, with a positive outlook and a a sense of your own value

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4
Q

what is social health and well-being?

A

a positive sense of involvement with family, friends and others in the community

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5
Q

what are some aspects of mental well-being?

A
  • feeling good about yourself (high self-esteem)
  • being able to cope with stress
  • feeling motivated
  • being able to control emotions
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6
Q

what are some aspects of social well-being?

A
  • our friendship with others
  • gaining support from and giving support to other people
  • confidence to mix with people
  • feeling valued within society
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7
Q

what are some aspects of physical well-being?

A
  • having a health diet

- doing regular exercise and being physically fit

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8
Q

what are the benefits of working to improve your physical health?

A
  • increases your cardiovascular endurance
  • helps you lose weight if you are overweight
  • develops body shape and positive body image
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9
Q

what are the benefits of working to improve your mental health?

A
  • improves your approach to tasks and general confidence
  • helps you to be active and to feel good about yourself
  • stops you from feeling anxious or depressed
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10
Q

what are the benefits of working to improve you social well-being?

A
  • encourages interaction with others, helps you have fun
  • helps you make new friends, work to a common goal and gives a sense of belonging
  • instils a positive attitude towards cooperating with others
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11
Q

what is the definition of fitness?

A

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

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12
Q

what are the aspects to maintaining fitness?

A
  • living a health, active lifestyle
  • eating a balanced diet
  • avoiding habits that reduce fitness (such as smoking)
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13
Q

what are nutrients?

A

the substances in food that our bodies process in order to survive and grow

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14
Q

what are carbohydrates?

A

the sugars, starches and fibres found in fruits, grains, vegetables and milk products; the body’s main source of energy

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15
Q

what are fats?

A

an essential part of our diet and a rich source of energy: 1 gram of fat contains 9 calories (compared with only 4 calories in a gram of protein or carbohydrates)

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16
Q

what are proteins?

A

the building blocks of life found in every cell of the human body; proteins are made up of a chain of smaller units called amino acids; they help your body repair cells and make new ones

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17
Q

what are common sources of carbohydrates?

A

fruits, breads and grains, starchy vegetables (potatoes), sugars, pasta, rice

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18
Q

what are common sources of fats?

A

red meats, butter, cooking oils, cheese, bacon

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19
Q

what are common sources of protein?

A

low-fat meat (chicken), dairy, beans, eggs, fish

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20
Q

what are common sources of water?

A

drinks, food with high water content (eg. watermelon or soup)

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21
Q

what is the function of carbohydrates?

A
  • provides the body’s main source of fuel
  • needed for physical activity
  • brain function
  • operation of the organs
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22
Q

how much of our energy provision is carbohydrates?

A

up to 55% of our energy intake

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23
Q

what is the function of fats?

A

provides a very concentrated source of energy that you can store in your body for later use

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24
Q

how much of our energy provision is fats?

A

up to 30% of our energy intake

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25
Q

what is the function of proteins?

A
  • help body cells grow

- repair cells and muscle tissue

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26
Q

how much of our energy provision is protein?

A

up to 15% of our energy intake

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27
Q

what is the function of water?

A
  • transporting nutrients to cells
  • assists in removing waste products from the body
  • helps maintain body temperature
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28
Q

what is a balanced diet?

A

a diet consisting of a variety of different types of food and providing adequate amounts of the nutrients necessary for good health

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29
Q

what are the reasons for choosing a particular diet?

A
  • age
  • pregnancy
  • health conditions (diabetes or allergy)
  • a desire or need to lose or gain weight
  • religion or culture
  • a regime in sport
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30
Q

what factors effect how much energy a person requires?

A
  • age
  • gender
  • lifestyle
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31
Q

what are the health problems related to obesity?

A
  • high blood pressure
  • diabetes
  • liver disease
  • heart disease
  • stroke
  • cancer
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32
Q

what are the problems of being underweight?

A
  • a weakened immune system
  • fragile bones
  • feeling of tiredness
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33
Q

what are saturated fats?

A

a type of fat containing a high proportion of fatty acid molecules with double bonds. Less healthy than unsaturated fats

34
Q

what are unsaturated fats?

A

a type of fat containing a high proportion of fatty acid molecules with at least one double bond. Healthier than saturated fat

35
Q

what is respiration?

A

respiration is a series of reaction in which energy is released from glucose

36
Q

what is aerobic respiration?

A

aerobic respiration is the form of respiration which uses oxygen

37
Q

what is the word equation for aerobic respiration?

A

glucose+oxygen= carbon dioxide+ water (+energy)

38
Q

what is anaerobic respiration?

A

not enough oxygen may reach the muscles during exercise, when this happens they use anaerobic respiration to obtain energy. Anaerobic respiration involves the incomplete breakdown of glucose. The waste product is lactic acid rather than co2 and water

39
Q

what is the word equation for anaerobic respiration?

A

glucose= lactic acid+energy

40
Q

what happens to glucose than is not used?

A

it is stored as glycogen in the liver and muscles ready for later use

41
Q

what is health-related fitness?

A

the components of physical fitness directly related to good health and meeting the demands of everyday life

42
Q

what is skill-related fitness?

A

the components of physical fitness that focus on skills and abilities needed to perform successfully in sporting situations

43
Q

what are the 6 components of health-related fitness?

A
  • cardiovascular endurance
  • flexibility
  • muscular endurance
  • power
  • speed
  • strength
44
Q

what is cardiovascular endurance?

A

allows you to work for long periods of time with the lungs, heart and blood working efficiently to supply oxygen to the muscles

45
Q

what is flexibility?

A

the range of movement around a joint

46
Q

what is muscular endurance?

A

the ability of you muscles to work continuously without getting tired

47
Q

what is power?

A

being able to perform strength movements at speed

48
Q

what is speed?

A

the ability to perform a movement quickly over a distance

49
Q

what is strength?

A

the ability to exert the maximum amount of force in one go. This can be explosive or static

50
Q

what are the 4 components of skill-related fitness?

A
  • agility
  • balance
  • coordination
  • reaction
51
Q

what is agility?

A

the ability to change the body position quickly under control

52
Q

what is balance?

A

being able to maintain a position, either static (still) or dynamic (moving)

53
Q

what is coordination?

A

the ability to use two body parts at the same time

54
Q

what is reaction?

A

the time it takes to respond to a stimulus (such as a starting pistol)

55
Q

what tests are used to measure cardiovascular endurance?

A
  • 12 minute run test (cooper test)

- multi-stage fitness test (bleep test)

56
Q

what is the cooper test?

A

you run and/or walk as far as you can in 12 minutes around a track. The fitness level is judged by comparing the distance run to established norms of the tes

57
Q

what is the multi-stage fitness test?

A

you perform continuous shuttle runs between two line drawn 20m apart. The pace is established by a recording that sounds a bleep at the end of each leg at the shuttle run. As the test progresses, the time between the bleeps get shorter and a level is indicated. When 3 bleeps in a row are missed, your fitness level has been established. This is a maximal test because you are working as hard as you can

58
Q

what test measures flexibility?

A

sit-and-reach test

59
Q

what is the sit-and-reach test?

A

this test measures suppleness in the back and hamstrings. You sit on the floor with your legs fully extended, feet flexed and hands touching the sit-and-reach box. You stretch forward (in an even manner, not jerking) with both hands keeping your legs straight and sliding your palms along the box. The distance your fingertips reach beyond your toes is the measurement. If you cannot reach beyond your toes, the distance from the fingertips and toes is measured- this is a negative score

60
Q

what test can measure muscular endurance?

A

multi-stage abdominal conditioning test

61
Q

what is the multi-stage abdominal conditioning test?

A

over a 30 second period perform as many sit-ups as you can. A partner can time and keep count. Compare results with others or a norm to identify your muscular endurance

62
Q

what test can be used to measure power?

A

vertical jump test

63
Q

what is the vertical jump test?

A

facing a wall, stretch both arms above your head with your hands side by side so that fingertip level whilst standing can be marked on the wall or a jump board. You then turn sideways to the wall and, with both feet together, jump as high as you can, touching the wall or jump board with the fingertips of one hand. You may swing your arms before jumping if you wish. The distance jumped is the distance between the two marks

64
Q

what test can be used to measure speed?

A

30m sprint

65
Q

what is the 30m sprint test?

A

the 30m sprint test measures how fast you can run over a short distance. This is a maximal test, as you need to run as fast as you can

66
Q

what tests can be used to measure strength?

A
  • one-repetition maximum test

- hand-grip dynamometer

67
Q

what is the one-repetition maximum test?

A

the 1-RM test is a measure of the greatest weight a person can lift with just one repetition. It is only for advanced weight trainers or athletes and anyone attempting it needs to have a good technique. For reasons of safety the tests should be performed with a spotter. The performer should start with a weight they know they can lift and slowly increase it until they can only complete one full and correct lift of that weight. They should rest between lifts to prevent fatigue in the muscles.

68
Q

what is the hand-grip dynamometer test?

A

a hand-grip dynamometer is used to test hand and forearm strength. Before using the dynamometer, check scale is set to 0. You then grip and squeeze as hard as you can. Measurement is shown on the display or read off the dial. Repeat 3 times.

69
Q

what test can be used to measure agility?

A

Illinois agility test

70
Q

what is the Illinois agility test?

A

you start by lying face down behind the starting line with your chin on the floor. On command, you stand up and run around cones following the set pathway as fast as possible. The measurement is the time take to complete the run which can be compared with established norms.

71
Q

what test can be used to measure balance?

A

stork stand test

72
Q

what is the stork stand test?

A

In the stork stand test, you stand on one foot and place the other foot against the inside of the knee with hands on hips. Timing starts when both eyes are closed. Timing stops when either you open your eyes, your foot parts from your knee or you lose your balance

73
Q

what test can be used to measure coordination?

A

Anderson wall toss test

74
Q

what is the Anderson wall toss test?

A

measuring hand-eye coordination, you stand 2m from a wall and toss a tennis ball underarm against the wall with one hand and catch it with the other hand. You immediately throw it back against the wall and catch it in the initial hand. This action is completed throughout a 30 second period. Measurement being the total number of catches.

75
Q

what test can be used to measure reaction?

A

metre-ruler drop test

76
Q

what is the metre-ruler drop test?

A

a metre ruler is held in the air/ against a wall and you stand with your thumb alongside the 0 (but not touching).Without warning, the ruler is dropped and you must catch it by gripping between thumb and index finger. the measurement is the distance between the bottom of the ruler and the index finger

77
Q

what is test protocol?

A

the correct procedure for carrying out a test; if done incorrectly, this might affect the results

78
Q

what does the term ‘valid’ mean in context of tests?

A

the test succeeds in measuring what it sets out to measure: a test for leg strength should not use muscles in the arms

79
Q

what is VO² max?

A

the volume of oxygen that can be consumed while exercising at a maximum capacity

80
Q

what are the factors that can effect VO² max? p.121…

A
  • age
  • gender
  • genetics
  • lifestyle
  • training

Sports Studies Unit 2- Health, fitness and training (2 decks)

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