Health, Fitness and a Healthy Active Lifestyle Flashcards
Define fitness
The ability to meet the demands of the environment
Define general fitness
Being able to complete everyday tasks without fatigue. Includes: strength (carrying the shopping) speed (run for the bus) stamina (walking up stairs) suppleness (tying your laces)
What is specific fitness?
Meeting the demands of a particular sport. For example, a footballer will need: speed cardiovascular endurance explosive strength dynamic strength coordination agility balance
Define what it means to be healthy
A complete state of physical, social and mental well being and not just the absence of disease or infirmity
List the factors that affect health.
Remember PLEASED: Personal hygeine Lifestyle Emotional health Alcohol and drug use Safety Environment Diet
List the factors that affect fitness.
Remember HIPDAD: Height weight and somatotype Illness and injury Psychological factors Diet Age Disability
This means you are being physically inactive
sedentary
List 2 good exercise habits
Walk or cycle instead of driving or catching the bus
Use the stairs instead of the lift
List 5 benefits of exercise
Improved body shape Stress release Sleep better Reduces the risk of illness and disease tones muscles and improves posture Helps builds stamina, strength and flexibility
List 3 short term effects of exercise
Increased heart rate
increased breathing rate
reddening of the skin (to release heat)
feeling of fatigue in the muscles
Movement is one function of the skeleton. Name 3 others.
Shape
support
protection
blood cell production
Name and give an example of the 4 types of bones found in the skeleton
Long bones- femur
Short bones- carpals
Flat bones- cranium
Irregular bones- vertebrae
What are tendons and what is their function?
A very strong, non- elastic cord that connects muscle to bone, allowing movement.
What does cartilage do?
Is a tough but flexible tissue on the end of bones that acts as a shock absorber for a joint
What is the function of ligaments
Connects bone to bone to create stability at a joint
Explain how the muscular and skeletal systems work together to create movement (5marks)
Muscles are joined to the bone by tendons.
Muscles can only pull and work in antagonistic pairs.
As the prime mover contracts and shortens, the antagonist relaxes, allowing the movement to occur
eg the biceps contracts whilst the tricep relaxes, allowing elbow flexion.
Name the 3 types of joint in the body
Freely movable (synovial joints)
Slightly movable
Immovable
Where would you find the following synovial joints?
Ball and socket
Hinge
Ball and socket- hip, shoulder
Hinge- knee
Taking a limb away from the midline of the body is called
Abduction
Bending the leg preparing to kick a football is an example of
Flexion
Define extension of a joint
Increasing the joint angle, straightening
What are the 3 types of muscle found in the body?
Skeletal (voluntary)
Cardiac
Involuntary
Which muscle is the prime mover in elbow flexion
biceps
Name 2 ways that exercise improves the muscular system
Improves muscle tone
Improves posture
Improves strength
Improves strength of ligaments and cartilage
The muscle that contracts and shortens to create a movement is called the ____________
prime mover or agonist
The muscle that relaxes and lengthens to allow a movement to take place is called the ___________
antagonist
A concentric muscle contraction is when _______
a muscle works while it shortens, eg the biceps whilst performing a dumbell curl
What is an eccentric muscle contraction
When a muscle is working whilst lengthening. eg the biceps when you slowly lower a weight
What is an isometric muscle contraction? Give an example from gymnastics
When your muscles are working but not changing length. eg. an athlete holding the crucifix position on the rings in gymnastics
These muscles flex your trunk during a sit up
abdominals
This is the heart shaped muscle that is located at the back of the lower leg
gastrocnemius
Agility is a combination of
speed and flexibility
