Health Fitness And Welbeing (PAPER 2) Flashcards
what is the deffinition of fitness?
The ability to meet the demands of the environment.
what is the deffinition of health?
A state of complete emotional, physical and social well-being, not merely the absence of disease and infirmity.
what is the deffinition of exercise?
A form of physical activity done to maintain or improve health and/or fitness. It is not competitive sport.
what is the importance of a well designed
Personal Exercise Programme
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.
Fitness and well-being can be improved by
taking
part in regular physical activity and all sport.
Physical health benefits…
What are they?
Improves Cardiovascular fitness
Weight control and Body Composition
Improves Muscular Strength
Improves Muscular Endurance
Fight off/Recover from Illness
Increases life expectancy
Emotional health benefits…
What are they?
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
Social health benefits…
What are they?
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
Positive effects of fitness and physical activity
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.
Negative effects of fitness and physical activity
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.
what are The Seven Elements
Carbohydrates
Fats
Proteins
Fibre
Water
Minerals
Vitamins
Macronutrients
are the type of food that you need in large amounts in your diet; Carbohydrates, fats and proteins
Micronutrients
are the parts of your food that you need for normal growth, but only in small amounts - what we usually call vitamins and minerals
Macronutrients include:
Carbohydrates
Fats
Protein
Micronutrients include:
Vitamins
Minerals
Carbohydrates
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
what are the two types of carbonhydrates
simple and complex
complex carbohydrates
(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
simple carbohydrates
(sugars) Found in natural form in fruit and vegetables, and in their refined form in biscuits, cakes and chocolate
A non performers diet should consist of x% carbohydrates
A non performers diet should consist of 50-60% carbohydrates
An athlete’s diet should consist of x% carbohydrates
An athlete’s diet should consist of 60 - 70% carbohydrates
Fats
Important because they provide energy.
They transport fat-soluble vitamins around the body.
Certain fatty acids are vital for your overall health
what are the tow types of fats?
Saturated
and Unsaturated
saturated fats
Typically solid at room temperature.
Unhealthy if over consumed - you should limit how much you eat.
Examples = cakes, biscuits, fatty meat
unsaturated fats
Healthier than saturated fats - help reduce risk of heart disease
Examples = Olive oil, avocados, oily fish and nuts
protein
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
what are the two types of protein
Animal Protein
and
Plant or vegetable protein
Animal Protein
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
Plant or vegetable protein
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
The ideal time for power athletes to have protein is immediately after exercise. This is because…
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
Power athletes require more protein. They should consume xg of protein per kg of body weight.
Power athletes require more protein. They should consume 1.2 - 1.7g of protein per kg of body weight.
Endurance athletes still require protein, but should only consume xg of protein per kg of body weight.
Endurance athletes still require protein, but should only consume 1.2 g of protein per kg of body weight.
Carbohydrate loading
a strategy endurance athletes use to maximise the stores of glycogen (or energy) before competition
carbohydrate loading - Weeks before the race…
Eating more protein will help your muscles repair after high-intensity training sessions
carbohydrate loading - Days before the race…
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
carbohydrate loading - After the race….
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
A balanced supply of Vitamins is good for ….
Blood clotting
Good Vision
Good skin
Red blood cell formation
healing
Healthy bones and teeth
Vitamins
Ensure vital chemical reactions in the body
Ensure essential bodily functions take place e.g blood production, gaseous exchange & hormone regulation.
what are the two types of vitamins
Fat Soluble
and
Water soluble
Fat Soluble vitamins
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
Water soluble vitamins
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
Importance of vitamins for sports performer:
Vitamin D is important for healthy bones and all performers need strong healthy bones.
Minerals
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.
Calcium (mineral)
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.
Iron (mineral)
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
Sodium (mineral)
Which is needed for maintaining blood pressure and a balance of the body fluid content
Potassium (mineral)
Which has many important functions including the maintaining of the correct functioning of our heart muscle
water
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.
waters functions:
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
importance of water for a sports performer
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.
Fibre
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.
Importance of fibre for sports performer:
Eating enough fibre helps performers keep their bodies in peak condition, which is essential if they want to perform at their best.
Sources of fibre:
Fibre is found in fruit, vegetables, brown bread, bran and wholegrain cereals.
A balanced diet
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.
