Health and wellbeing Flashcards
physical health ?
being well in body and free from injury/disease
mental wellbeing?
feeling well in the mind with positive outlook and sense of your own value
social wellbeing?
positive sense of involvement with family, friends and others in the community
fitness?
abaility to cope with demands of environments
how to manitain healthy lifestyle?
- living healthy active lifestyle
- eat baalnced diet
- avoid habits that reduce fitness
wellbeing ?
refers to feeling/mental state of being contented, happy , properous and healthy
active healthy lifestyle benefits?
- efficient heart
- increase blood flow
- reduce bp
- reduce stress
- reduce diabtetes
- increase good cholesterol
- promotes feeling of wellbeing
- promotes beter social life
consequeunces of sedentary lifesyle?
- high bp
- increase risk of strokes
- risk of heart attacks
- increased likelihood of injury
- more likely of respiratory/lung disease
- obesity
- poor posture
condition/prevention from sedentary lifestyle?
OSTEOPEROSIS: thin bones
prevention : weight bearing excercise
POOR MUSCLE TONE/POSTURE
IMPACTS FITNESS
MACRO NUTRIENTS/MICRO NUTRIENTS?
MACRO : carbs, fats, proteins
MICRO: vitamins,minerals,water,fibre
what are carbs, how much of daily inatke is needed and fuction
- 55%
- fruits/bread/starchy foods
- main source of fuel
what are fats and function
-oils,butter, red meat
- source and store of energy
what are proteins, how much of daily inatke is needed and fuction
low fat meat,diary,beans,eggs,fish
-15%
-growth/repair
WATER : function
-transport nurtients to cells
-move waste products out of body
- mainatin body temp
WHO definitoon of ‘health’?
a state of complete physical, mental and social well being, not simply the basence of disease or infirmity
health related componenets of fitness and the tests for each?
cardiovascular enudurance (cooper run/bleep test)
flexibility- range of movement around joint (sit/reach test)
muscular endurance- ability of muscles to work continuosly without tiring (sit ups in 30secs)
power- perform strength movements at speed( vertical jump test)
speed- ability to perform activity quickly over a distance (30 m sprint)
strength- ability to exert max force in one go ( 1RM test/hand grip dynamometer)
skill related components of fitness and tests for each?
Agility- illinois agility run test
- ability to change body posoition quickly under control
Balance- maintain position (stork stand test)
Coordination - ability to use two parts of body at same time (anderson wall toss test)
reaction - time taken to respond top stimulus (metre rule drop test)
Reasons for testing?
- assessing sutablitiyfor activity
- identifying strength/weaknesses
- monitor improvement
- compare to others
- help to design training program
- motivation
test protocol?
correct procedure for carrying out a test
valid?
test succeeds in what it is set out to measure
VO2 max?
volume of O2 that can be consumed while excercising at max capacity
- ml/kg/min (ml per kg of body weight per minute)
test/train for VO2 max?
tested by: cooper run, bleep test
trained by: working at 65-85% HR
- 20 minutes
- 3-5 times a week
factors that impact VO2 ?
AGE - VO2 is highest at 18-25
GENDER - 25-35% higher in men
GENETICS - depends on muscle fibres /size of heart
TRAINING
what is meant by a balanced diet
diet that gives body all nutrients needed for function
