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GCSE PE > Health Fitness And Welbeing (PAPER 2) > Flashcards

Health Fitness And Welbeing (PAPER 2) Flashcards

1
Q

what is the deffinition of fitness?

A

The ability to meet the demands of the environment.

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2
Q

what is the deffinition of health?

A

A state of complete emotional, physical and social well-being, not merely the absence of disease and infirmity.

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3
Q

what is the deffinition of exercise?

A

A form of physical activity done to maintain or improve health and/or fitness. It is not competitive sport.

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4
Q

what is the importance of a well designed
Personal Exercise Programme

A

Allows you to meet your individual
needs

You have to be in it to win it! More
structure will guide you to improve.

More motivation means greater
progress.

Monitoring a PEP makes it more likely
that you will achieve your goals.

Evaluating a PEP; you can see the
progress you have made and use this
information to help you develop your
next PEP.

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5
Q

Fitness and well-being can be improved by

A

taking
part in regular physical activity and all sport.

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6
Q

Physical health benefits…
What are they?

A

Improves Cardiovascular fitness

Weight control and Body Composition

Improves Muscular Strength

Improves Muscular Endurance

Fight off/Recover from Illness

Increases life expectancy

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7
Q

Emotional health benefits…
What are they?

A

Provides enjoyment and excitement

For aesthetic appreciation

Relieves stress and tension - release of Endorphins

Feeling good - production of Serotonin

For an Emotional/Psychological challenge

Increases your feeling of well-being

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8
Q

Social health benefits…
What are they?

A

Encourages cooperation

Provides a chance to mix with new people

Friendly competition

Encourages friendships

Helps to break down social and class barriers

Increases confidence

Increases self-worth

Provides personal fulfilment

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9
Q

Positive effects of fitness and physical activity

A

Improves longevity - how long you live.

Lowers risk of psychological illness.

Lowers risk of eating problems.

Makes you less likely to use drugs or smoke.

Less likely to be off work through sickness.

Lower resting heart rate and blood pressure.

Can help weight control.

Gives you stronger bones.

Improves your body composition.

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10
Q

Negative effects of fitness and physical activity

A

Puts you at risk of sport-related injury.

Time off to recover from injury can lead to psychological problems.

Competition pressure can lead to psychological problems.

Early specialisation in one sport can reduce other opportunities.

Stresses and needs of a particular sport can lead to long-term health
problems.

Can lead to obsessive interest in body shape or composition.

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11
Q

what are The Seven Elements

A

Carbohydrates
Fats
Proteins

Fibre
Water

Minerals
Vitamins

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12
Q

Macronutrients

A

are the type of food that you need in large amounts in your diet; Carbohydrates, fats and proteins

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13
Q

Micronutrients

A

are the parts of your food that you need for normal growth, but only in small amounts - what we usually call vitamins and minerals

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14
Q

Macronutrients include:

A

Carbohydrates
Fats
Protein

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15
Q

Micronutrients include:

A

Vitamins
Minerals

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16
Q

Carbohydrates

A

Important because they give you energy.
Stored in the liver as glycogen, which is broken down into glucose when you exercise
When glucose runs out, the performer becomes fatigued

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17
Q

what are the two types of carbonhydrates

A

simple and complex

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18
Q

complex carbohydrates

A

(starch) Found in natural foods, such as bananas,brown rice, wholemeal bread and pastas. Help provide energy for exercise and should form half of your daily intake

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19
Q

simple carbohydrates

A

(sugars) Found in natural form in fruit and vegetables, and in their refined form in biscuits, cakes and chocolate

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20
Q

A non performers diet should consist of x% carbohydrates

A

A non performers diet should consist of 50-60% carbohydrates

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21
Q

An athlete’s diet should consist of x% carbohydrates

A

An athlete’s diet should consist of 60 - 70% carbohydrates

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22
Q

Fats

A

Important because they provide energy.
They transport fat-soluble vitamins around the body.
Certain fatty acids are vital for your overall health

23
Q

what are the tow types of fats?

A

Saturated
and Unsaturated

24
Q

saturated fats

A

Typically solid at room temperature.
Unhealthy if over consumed - you should limit how much you eat.

Examples = cakes, biscuits, fatty meat

25
Q

unsaturated fats

A

Healthier than saturated fats - help reduce risk of heart disease

Examples = Olive oil, avocados, oily fish and nuts

26
Q

protein

A

They contain amino acids which are the building blocks for human cells.
Therefore, they are important to help build muscles and to repair damaged tissue.
They also contribute to a healthy immune system

27
Q

what are the two types of protein

A

Animal Protein
and
Plant or vegetable protein

28
Q

Animal Protein

A

Animal protein is found in meat, poultry, fish and dairy products such as milk, cheese and yoghurt. Eggs are also a good source of protein

29
Q

Plant or vegetable protein

A

Plant or vegetable protein is found in pulses (lentils, peas and beans). Nuts, bread, potatoes, cereal and rice. Which can also be a source of carbohydrate

30
Q

The ideal time for power athletes to have protein is immediately after exercise. This is because…

A

Exercise breaks down & tears muscles
Protein stimulates the muscle repair and growth
Immediate protein then maximises the muscle regrowth where the tears have formed in training.
Over time, muscle hypertrophy takes places

31
Q

Power athletes require more protein. They should consume xg of protein per kg of body weight.

A

Power athletes require more protein. They should consume 1.2 - 1.7g of protein per kg of body weight.

32
Q

Endurance athletes still require protein, but should only consume xg of protein per kg of body weight.

A

Endurance athletes still require protein, but should only consume 1.2 g of protein per kg of body weight.

33
Q

Carbohydrate loading

A

a strategy endurance athletes use to maximise the stores of glycogen (or energy) before competition

34
Q

carbohydrate loading - Weeks before the race…

A

Eating more protein will help your muscles repair after high-intensity training sessions

35
Q

carbohydrate loading - Days before the race…

A

Reducing activity levels and eating high levels of carbohydrates will help you to pack in and store as much carbohydrate as possible.
This will increase the glycogen stores in your muscles and boost performance

36
Q

carbohydrate loading - After the race….

A

It is also important to take on fuel in the first 2 hours after a race, event, or training session.
This will help you restock on carbohydrates used up, during the activity
Isotonic drinks have a similar carbohydrate electrolyte concentration to the body’s own fluids and can be used in the recovery process to boost energy intake

37
Q

A balanced supply of Vitamins is good for ….

A

Blood clotting
Good Vision
Good skin
Red blood cell formation
healing
Healthy bones and teeth

38
Q

Vitamins

A

Ensure vital chemical reactions in the body

Ensure essential bodily functions take place e.g blood production, gaseous exchange & hormone regulation.

39
Q

what are the two types of vitamins

A

Fat Soluble
and
Water soluble

40
Q

Fat Soluble vitamins

A

Vitamin A - found in milk, cheese, egg - necessary for vision
Vitamin D - found in milk, fish, liver and eggs - needed for healthy bones
Vitamin E - found in vegetable oil, wholemeal - needed for growth and development

41
Q

Water soluble vitamins

A

Vitamin C - found in fruit and vegetables - helps healing, fights infections
The 6 Vitamin B’s - found in wholegrans, nuts and meat - needed to release carbohydrates to muscles
Biotin & Folic Acid

42
Q

Importance of vitamins for sports performer:

A

Vitamin D is important for healthy bones and all performers need strong healthy bones.

43
Q

Minerals

A

Minerals play an essential role in almost all bodily functions.
The body needs a wide range of minerals to function properly, including:
calcium, fluoride, iron, magnesium, phosphorus and potassium.

44
Q

Calcium (mineral)

A

Calcium is found in milk, cheese and cereals. It is important in the formation of bones and teeth, and helps make the bones strong. Something that is crucial for many sports. Bones are at their strongest when you are aged between 30-35years, then they weaken.

45
Q

Iron (mineral)

A

Iron is found in many foods, including meat. It is linked with haemoglobin, the oxygen carrying capacity of the blood and the formation of the red blood cells. Without it, the blood would not be able to carry oxygen around the body - so Iron is important to all athletes

46
Q

Sodium (mineral)

A

Which is needed for maintaining blood pressure and a balance of the body fluid content

47
Q

Potassium (mineral)

A

Which has many important functions including the maintaining of the correct functioning of our heart muscle

48
Q

water

A

Water accounts for around half of your body weight. It is essential for all bodily functions

During exercise your body sweats and loses water & electrolytes.

49
Q

waters functions:

A

It helps transport nutrients around the body

It keeps the joints lubricated

It helps remove waste products through urine

It helps to control the bodies temperature through sweating

50
Q

importance of water for a sports performer

A

Importance for sports performer: Performers need to stay hydrated to ensure they are physically able to perform at their best.

The symptoms of minor dehydration – thirst, headaches and loss of concentration – all affect performance.

51
Q

Fibre

A

Fibre adds bulk to food and aids the functioning of the digestive system

It makes you feel fuller for longer so that you eat less and are better able to maintain your optimum weight.

52
Q

Importance of fibre for sports performer:

A

Eating enough fibre helps performers keep their bodies in peak condition, which is essential if they want to perform at their best.

53
Q

Sources of fibre:

A

Fibre is found in fruit, vegetables, brown bread, bran and wholegrain cereals.

54
Q

A balanced diet

A

A balanced diet is eating the right amount of food from all the different food groups. You need larger amounts of macronutrients, and smaller amounts of micronutrients. You also need water and fibre.

GCSE PE (10 decks)

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