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Health, Fitness And A Healthy Active Lifestyle Flashcards

0
Q

How can smoking affect your health?

A

In the long term it can cause a greater risk of developing diseases such as lung cancer, heart disease and chronic bronchitis.

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1
Q

What is health?

A

A state of complete physical, mental and social well being and not merely an absence of disease or infirmity.

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2
Q

How can alcohol affect your health?

A

In the short term it can make you drunk with a lack of coordination and vomiting. In the long term it can cause severe damage to the liver, muscles and heart as well as mental illness.

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3
Q

How can drugs affect your health?

A

They alter the biochemical system when they enter the body. Each drug has different effects yet they can impact you both physically and mentally.

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4
Q

What types of drugs are there?

A

Illegal drugs, prescription drugs and performance-enhancing drugs.

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5
Q

How can sex education affect your health?

A

It deals with physical, emotional and social aspects of an individual’s development.

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6
Q

List some things that can affect your health.

A

Family life education, safety in different environments, health-related exercise and nutrition.

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7
Q

How can personal hygiene impact health?

A

It can help you avoid certain diseases such as athletes foot. You must wash your kit regularly as well as yourself.

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8
Q

What are some environmental aspects that can impact health?

A

Social, physical and economic factors.

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9
Q

What are some psychological factors that can affect your health?

A

Mental health, emotional well being and stress.

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10
Q

What are prescription drugs?

A

Drugs that cannot be bought over the counter unless you have a doctor’s prescription.

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11
Q

What are performance-enhancing drugs?

A

A type of unlawful drug that can help to improve sporting performance.

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12
Q

Give some examples of doing exercise in everyday life.

A

Ride a bike to work, walk, use some stairs is possible.

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13
Q

What is sedentary?

A

Sitting down or being physically inactive for long periods of time.

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14
Q

What is fitness?

A

Good health or good condition, especially as the result of proper exercise or nutrition.

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15
Q

What is exercise?

A

Activity that requires physical or mental exertion, especially when performed to develop or maintain fitness.

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16
Q

What are the benefits from exercising?

A

Improve body shape, relieve stress and tension, help you sleep better, reduces the chances of getting a disease, it tones your body and improves your posture and it helps to improve the basic levels of strength, stamina and flexibility.

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17
Q

What are the short term effects of exercising?

A

Increased heart and breathing rate, increased body temperature, reddening of your skin, a feeling of tiredness or heaviness in some muscles.

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18
Q

What are the functions of the skeletal system?

A

Movement at the joints, support for muscles and vital organs, shape for maintaining basic body shape, protection and blood-cell production in the bone marrow.

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19
Q

What are the bones in the arm called?

A

The humerus (upper), the radius (joins to thumb) and the ulna.

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20
Q

What protects your brain?

A

Skull

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21
Q

What is another name for the collar bone?

A

The clavicle

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22
Q

What are the bones in your hand called?

A

Carpals (at wrist), metacarpals (in hand) and phalanges (fingers).

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23
Q

Name another bone part from the skull that supports your face.

A

The jaw bone.

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24
Q

What protects your lungs and heart?

A

The ribs

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25
Q

Which bone is connected to the ribs?

A

Sternum

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26
Q

What is another name for the hip bone?

A

Pelvis

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27
Q

What supports the back?

A

The vertebrae

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28
Q

What is the pelvis connected to?

A

Sacrum

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29
Q

What are the bones in your legs?

A

The femur (thigh), patella (knee cap), fibula (small shin) and tibia (big shin).

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30
Q

What are the bones in your foot?

A

Tarsals (ankle), metatarsals (foot) and phalanges (toes).

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31
Q

Name the four different types of bone.

A

Long bones, short bones, flat/plate bones and irregular bones.

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32
Q

Give an example of a long bone.

A

Femur

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33
Q

What is an example of a short bone?

A

Phalanges

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34
Q

What is an example of a flat bone?

A

Skull

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35
Q

What is an example of an irregular bone?

A

Vertebrae

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36
Q

What are joints?

A

A connection point between two bones where movement occurs.

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37
Q

What type of joints are there?

A

Hinge, ball and socket, pivot, saddle, gliding and condyloid.

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38
Q

Give an example of a hinge joint.

A

Elbow or knee

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39
Q

Give an example of a ball and socket joint.

A

Hip or shoulder

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40
Q

Give an example of a pivot joint.

A

Wrist

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41
Q

Give an example of a saddle joint.

A

Thumb

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42
Q

Give an example of a gliding joint.

A

Bones in the hand.

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43
Q

Give an example of a condyloid joint.

A

Wrist

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44
Q

What are tendons?

A

Very strong, non-elastic cords that join muscles to bone.

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45
Q

What is the cartilage?

A

A tough but flexible tissue that acts as a buffer between the bones at joints.

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46
Q

What are ligaments?

A

Bands of fibre attached to the bones that link the joints. They help to keep the joints stable.

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47
Q

What is the main role of the skeletal system considered to be?

A

Movement

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48
Q

What are the three types of joint?

A

Freely moveable joints (synovial), slightly moveable and immovable.

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49
Q

What is an example of a slightly moveable joint?

A

Vertebrae in the spine

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50
Q

What is an example of an immovable joint?

A

The skull

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51
Q

What is flexion?

A

The decreasing of an angle at a joint, such as bending the arm at the elbow.

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52
Q

What is extension?

A

The opposite movement to flexion where the angle at a joint is increased, such as straightening the arm at the elbow.

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53
Q

What is abduction?

A

The movement of a bone or limb away from the midline of the body, such as the first movement of a star jump with the arms and legs.

54
Q

What is addiction?

A

The opposite movement to abduction where the bone or limb moves towards the body, such as the return of the movement of the arms and legs when performing a star jump.

55
Q

What is synovial?

A

Where bony surfaces are covered by cartilage, connected by ligaments with a joint cavity containing a synovial fluid.

56
Q

What is articulation?

A

A moveable joint between inflexible parts of the body.

57
Q

What is rotation?

A

Where the bone or limb moves around freely in a curve, such as the movement of the arm when bowling at cricket.

58
Q

Where are red and white blood cells produced?

A

In the bone marrow

59
Q

Where are mineral salts such as calcium stored?

A

In our bones

60
Q

What is the support function of the skeleton?

A

Where the framework of the skeleton connects to the muscles to keep our bodies rigid.

61
Q

What does exercise do for the skeleton?

A

It helps with the development of the skeleton in young people at a time when a great deal of growth is also taking place.

62
Q

What do adolescents need to make sure of in order to avoid injuries?

A

Muscular growth does not happen quicker than skeletal growth.

63
Q

What are the three types of muscle?

A

Skeletal muscles, cardiac muscles and involuntary muscles.

64
Q

What are skeletal muscles also known as?

A

Voluntary muscles

65
Q

What do skeletal muscles do?

A

They make up the majority of the muscles in our body, these muscles help give the body it’s shape and they are under your conscious control.

66
Q

Give some examples of skeletal muscles.

A

Biceps, triceps, quadriceps, pectorals; intercostal muscles, abdominals, deltoid, trapezius, latissimus dorsi, gluteals, hamstrings and gastrocnemius.

67
Q

What form of muscles are cardiac muscles?

A

They are involuntary as they work automatically and constantly.

68
Q

Where are cardiac muscles found?

A

In the wall of the heart to make sure that the heart beats consistently.

69
Q

What are involuntary muscles?

A

These are muscles that you cannot control.

70
Q

Where are involuntary muscles found?

A

In the walls of the intestines and blood vessels. They have to keep contracting in order to allow crucial body functions to continue.

71
Q

What can muscles only do?

A

Pull

72
Q

How do muscles work?

A

In pairs, when one contracts, the other relaxes and vice versa.

73
Q

What happens in order for movement to take place?

A

One bone stays in place whilst the other one moves through the action of the origin and the insertion and the prime mover and antagonist.

74
Q

Where is the greatest amount of stress applied to during movement?

A

Tendons and ligaments

75
Q

What does exercise do to tendons and ligaments?

A

They help to improve their strength and flexibility. They are also very often damaged or injured.

76
Q

Why do our muscles always contain a slight tension?

A

The prime movers and the antagonists are working against each other - this is known as muscle tone.

77
Q

What does muscle tone help with?

A

Core stability as the main muscles maintain the correct alignment of the spine and pelvis. It also helps us maintain a good posture.

78
Q

What is the origin?

A

The end of the muscle attached to the fixed bone.

79
Q

What is insertion?

A

The end of the muscle attached to the bone that moves.

80
Q

What is the prime mover?

A

The muscle that initially contracts to start a movement.

81
Q

What is the antagonist?

A

The muscle that relaxes to allow a movement to take place.

82
Q

When you bend your arm, which muscle contracts?

A

The bicep

83
Q

What does the muscular system allow?

A

To move body parts, stabilise joints when movement is happening and protects and keeps our vital organs in place whilst also giving us our individual shape.

84
Q

What are flexors?

A

The muscles that bend a limb at a joint by contracting.

85
Q

What are extensors?

A

The muscles that work with and against the flexors and that straighten a limb at a joint by contracting.

86
Q

What are adductors?

A

The muscles that move a limb towards the body.

87
Q

What are abductors?

A

The paired muscles for adductors, which move a limb away from the body.

88
Q

What are isotonic contractions?

A

They can be concentric or eccentric.

89
Q

What is concentric?

A

When the muscle shortens (it also tends to bulge such as the biceps in the arm)

90
Q

What is eccentric?

A

When the muscle gradually lengthens and returns to its normal length and shape.

91
Q

What are isometric contractions?

A

Here there is no actual movement of either the limb or the joint because the muscles are working to keep a joint stable.

92
Q

What are biceps and triceps involved in?

A

Movements of the arms, especially at the elbows including any type of throwing movement, such as javelin.

93
Q

What are the hamstrings and quadriceps involved in?

A

Movements of the legs involving a kicking movement such as kicking the ball in football.

94
Q

What do the abdominals allow for?

A

They are major muscles that allow for movement around the stomach and the waist.

95
Q

Why are the abdominals important?

A

They keep the body straight and upright in a variety of movements.

96
Q

What do pectorals allow for?

A

These allow the arm to be raised up at the shoulders so they would be involved in shot putt.

97
Q

What are gastrocnemius involved in?

A

Initial movements of the legs specifically running.

98
Q

What is strength?

A

The ability to bear weight.

99
Q

What is dynamic strength?

A

The strength a sportsperson needs to support their own body weight over a prolonged period of time, or to be able to apply force against some type of object.

100
Q

What is explosive strength?

A

This is the strength used in one short, sharp, burst or movement.

101
Q

What is static strength?

A

This is the greatest amount of strength that can be applied to an immovable object.

102
Q

How does a rugby player use all the types of strength?

A

Static strength to push against each other in a scrum, explosive strength to take a tap penalty and dynamic strength to last the whole of the match.

103
Q

What is the hand grip dynamometer test?

A

It measure grip or forearm muscle strength. The device is squeezed with a maximum isometric effort. However, it is not representative of the strength of the other muscles.

104
Q

What is speed?

A

The ability to move all or other body parts as quickly as possible. It is a combination of reaction time and movement time.

105
Q

What is power?

A

The combination of the maximum amount of speed with the maximum amount of power.

106
Q

What type of strength is power closely linked to?

A

Explosive strength.

107
Q

Can power be maintained for long periods of time?

A

No

108
Q

Can power be improved through strength training?

A

Yes

109
Q

What is the standing board jump?

A

It measures the explosive power of the legs, the performer stands behind a marked line and then jumps as far as they can. It is best to swing the arms forward and bend the knees to provide the maximum amount of forward drive.

110
Q

What is the vertical jump?

A

It measures the height of a jump, performer must stand by a wall and reach as high up as possible. Then they must stand away from the wall and jump to reach that height.

111
Q

What is cardiovascular endurance?

A

Stamina - the ability of the hearts and lungs to keep operating efficiently during an endurance event.

112
Q

How can cardiovascular endurance be improved?

A

Through training.

113
Q

What is the cooper 12 minute run?

A

The performer has to run as far as possible in 12 minutes.

114
Q

What is flexibility?

A

Suppleness - refers to the range of movement around a joint.

115
Q

What can increased flexibility help?

A

Make a performance more effective and efficient, reduce the chances of injury and improve body posture.

116
Q

How can flexibility be improved?

A

By regularly performing stretching exercises.

117
Q

What is the sit and reach test?

A

This tests the flexibility of the lower back and hamstring muscles and involves the performer sitting with straight legs and the former tries to reach forward as far as possible.

118
Q

What is reaction time?

A

How quickly you are able to respond to something or some form of stimulus.

119
Q

What is movement time?

A

How quickly a performer can carry out an actual movement.

120
Q

What is inherent?

A

Something you are born with.

121
Q

What is agility?

A

This is the combination of flexibility and speed and the ability to move quickly, changing direction and speed wherever possible.

122
Q

What is the Illinois agility test?

A

The performer has to lie on their front with their head towards the starting line and their hands by their shoulders. They have to run around the course set out by cones as quickly as possible

123
Q

What is balance?

A

The ability to maintain a given posture in static and dynamic situations and to be able to stay level and stable.

124
Q

What is the stork stand?

A

It tests the ability to maintain a steady state of balance. Your toe of one foot must touch the knee of the other and your hands must be on your hips. You have to see how long you can hold that position for.

125
Q

What is co-ordination?

A

The ability to link all the parts of a movement into one efficient smooth movement and the ability to control your body during physical activity.

126
Q

What is the alternate hand throw?

A

Throw the ball with one hand against a wall and then must catch it with the other.

127
Q

What is simple reaction time?

A

This is where someone must react to something as it happens for example a sprinter at the start of a race has to react to the sound of the gun in order to get their fastest time.

128
Q

What is choice reaction time?

A

This occurs when someone is able to size up a situation and then decide when they are going to react for example a footballer has to decide the best time to make a tackle.

129
Q

How can reaction time be tested?

A

Through the ruler drop test.

130
Q

What is timing?

A

The ability to coincide movements in relation to external factors. It combines decision-making, reaction time and coordination.

131
Q

What is to synchronise?

A

An adjustment that causes something to occur at the same time.

132
Q

What is ambidextrous?

A

The ability to use both hands with equal level of skill.

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