Health, fitness and well-being Flashcards
Define Health
Define Fitness
A state of complete Physical, Mental and Social well-being and not merely the absence of disease
The ability to cope with the demands of the environment
A sportsperson may be fit, but not healthy.
Use examples to explain this statement.
(Total 2 marks)
Award one mark for each of the following points up to a maximum of two marks.
Fit (sub-max 1 mark)
A person may be fit because they can run a half marathon (1)
A person can be fit to play 90 minutes of football (1)
A person may be fit because they regularly swim (1)
Not Healthy (sub-max 1 mark)
They may not be healthy because they have high blood pressure / equiv. physical health problem (1)
They may not be healthy as they suffer from depression / equiv. mental health problem (1)
They may not be healthy because they take drugs / have an alcohol problem / smoke / equivalent (1)
Accept any other suitable explanation of how a person may be fit but not healthy.
Answers must contain examples to be credited.
State two positive effects that being physically active can have on mental health.
(Total 2 marks)
Award one mark for each of the following points up to a maximum of two marks.
Increase in confidence / self-esteem (1)
Reduces stress / tension / depression (1)
Release of (serotonin) feel good hormones / makes an individual feel happy (1)
Able to control emotions / anger (1)
Accept any other suitable positive effects on mental health.
Outline three benefits of taking part in physical activity and sport to an individual’s physical health and well-being.
(Total 3 marks)
Improves heart function so more efficient for exercise (1)
Improves efficiency of the body systems so able to exercise for longer / more intense (1)
Reduces the risk of some illnesses so more able to carry out exercise (1)
Able to do everyday tasks more efficiently so less likely to become fatigued (1)
Avoid obesity so less likely to suffer speed loss / development of further disease (1)
Accept any other suitable benefit of taking part in physical activity to an individual’s
Regular exercise is important to help maintain a healthy lifestyle.
State two reasons why taking part in regular exercise can improve your health. [2 marks]
Award one mark for each of the following points up to a maximum of two marks
Reduces stress or tension / feel good factor or mental wellbeing (1)
Improves fitness levels or physical wellbeing (1)
Improves basic levels of strength or flexibility or endurance (1)
Reduces the chances of illness or injury (1)
Allows you to mix with other people or social wellbeing (1)
Helps keep weight down / look good (1)
Accept any other suitable response.
Regular exercise is important to help maintain a healthy lifestyle.
State two reasons why taking part in regular exercise can improve your Fitness [2 marks]
1.Improves the Components of Fitness such as …….
MRS SCAMP CBF (Except Balance, Reaction time and Co-ordination)
Reduces the chance of injury
Can aid in the physical ability to work, particularly for physical jobs that require manual labour.
There is a trend towards obesity in young people.
State what obesity is and Explain how a young person can avoid becoming obese.
(Total 3 marks)
Obesity (Sub-max 1 mark)
A body mass index (BMI) of over 30 (1)
Over 20% above standard weight for height ratio (1)
Avoidance (Sub-max 2 marks)
Taking part in regular exercise (1)
Following a balanced or healthy diet or not over eating (1)
Maintaining an energy balance − the amount of food energy taken in should not exceed the energy expended (1)
Accept any other suitable response.
State two negative effects that obesity could have on an individual’s Mental health.
State two negative effects that obesity could have on an individual’s Physical health.
State two negative effects that obesity could have on an individual’s Social health.
Mental health= Depression (1) Lack of confidence (1) Low self esteem (1)
Physical health= Cancer (1) Heart disease/Heart attacks (1) Diabetes (1) High cholesterol (1) High Blood Pressure (1)
Social health= Inability to socialise (1) Inability to leave home (1) Can make the individual feel self conscious (1)
- Accept any other suitable answer
Explain the negative effects that obesity can have on the body.
(Total 3 marks)
Obesity increases strain on the joints increasing the risk of injury or osteoarthritis (1)
Obesity increases strain on the cardiovascular system increasing risk of heart disease (1)
Obesity can cause high blood pressure or high cholesterol or clogs the arteries resulting in a stroke or heart attack (1)
Obesity increases the strain on the respiratory system leading to shortness of breath (1)
Obesity increases the risk of diabetes resulting in early mortality (1)
Obesity decreases mobility resulting in a lack of speed or agility (1)
Obesity causes early onset of fatigue resulting in giving up quicker (1)
Accept any other suitable response.
Explain three negative effects that obesity could have on performance in a named racket sport of your choice (e.g. tennis, badminton).
(Total 3 marks)
Limits Cardiovascular endurance – so cannot perform for the whole game / set(s) (1)
Limits Flexibility – so cannot reach for the ball / shuttlecock (1)
Limits Agility – so cannot change direction to intercept ball / shuttlecock / move around the court quickly enough (1)
Limits Speed / Power – so cannot get to the ball / shuttlecock quickly enough / cannot jump high enough to reach for the ball / shuttlecock / cannot create the power to win the rally (1)
Limits Muscular Endurance- so cannot continue to perform intense rallies
Accept any other suitable explanation of a negative effect that obesity could have on performance. Explanation must be applied to a named racket sport.
Define Somatotype [1 mark]
A Somatotype refers to someone’s body composition
What shape can you remember to recall the physical characteristics of an Endomorph?
A circle
Wide hips 2. Wide shoulders 3. Tend to have a High percentage of body fat
What shape can you remeber to recall the physical characteristics of an Mesomorph?
What memory tip can you use to recall the physical characteristics of an Mesomorph?
An inverted triangle or a Dorito
Wide shoulders 2. Narrow hips 3. Tend to have high levels of muscle mass
Mesomorph starts with M, muscle mass starts with M
What shape can you remember to recall the physical characteristics of an Ectomorph?
A Pencil
They are tall 2. They are thin 3. Narrow hips 4.Narrow shoulders 5. Tend to have low body fat percentage
Which of the following activites would be most suited to an Ectomorph body type?
A= Basketball player
B= American football
C= Olympic Weightlifting
D= Judo
A
Which of the following best describes a mesomorph?
A
A long, slender body with narrow shoulders and hips
B
A pear-shaped body, with wide hips and shoulders
C
A short, slender body with narrow shoulders and hips
D
A wedge-shaped body with broad shoulders and narrow hips
(Total 1 mark)
D
Discuss the suitability of athletics as a sport for an individual with an endomorph somatotype. [4 marks]
Suitable (sub-max 3 marks)
Would suit the field events of discus, shot or hammer, as they need to be strong (1)
Use physical weight or bulk to throw the implement (1)
Have more power to gain a greater distance (1)
Low centre of gravity helps when moving across or around the circle (1)
Not suitable (sub-max 3 marks)
Sprinters need to be fast and dynamic to run with speed so an endomorph would not suit this event (1)
To carry their body weight for a long period of time makes them unsuitable for middle or long distance running (1)
The ability to jump long or high is inhibited by their body mass (1)
Accept any other suitable discursive points as to why athletics may be a suitable sport for an individual with an endomorph somatotype.
NB No marks awarded for merely stating the characteristics of an endomorph.
Somatotyping is a method of classifying body types.
Outline two physical characteristics for each of the following somatotypes: Ectomorph and Mesomorph
Ectomorph (sub-max 2 marks)
Very thin and lean (usually tall) (1)
Narrow shoulders (1)
Narrow hips (1)
Not much fat / muscle (1)
Mesomorph (sub-max 2 marks)
Large muscle content / low fat (1)
Broad shoulders (1)
Thin waist / narrow hips (1)
(Total 4 marks)
Explain Why an Endomorph may be suited to Rugby [3 marks]
Endomorphs have wide hips and wide shoulders
Endomorphs have a high body fat percentage and high levels of muscle mass
Endomorphs are suited to playing in the front row and scrummaging as they can use there bulk to push against the opposition
An Endomorph will have high levels of Maximal Strength which will allow them to tackle effectively
An Endomorph will have high levels of Maximal Strength which will allow them to burst through tackles
An Endomorph will have high levels of Maximal Strength which will allow them to lift in the lineout
Accept any other accurate point
Describe a Mesomorph body type and explain why this body type helps a sportsperson to perform well in either football, swimming or cross country. [4 marks]
AO1 (Sub-max 2 marks)
Well defined muscles (1)
Wide shoulders (1)
Wedge shaped or triangular or v-shaped (1)
Narrow hips (1)
AO2 (Sub-max 2 marks)
Well defined muscles − which allows them to be strong in the tackle (1)
Well defined muscles − which will give them more power for a start in swimming (1)
Well defined muscles − which will give them muscular endurance to maintain performance in any of these activities (1)
Broad shoulders − develop power needed in swimming arm action (1)
Broad shoulders- Shoulder barge your opponent off the ball in Football (1)
Accept any other suitable response.
John is extremely tall and thin. His father is encouraging him to join a local basketball club.
Evaluate whether or not basketball is a suitable activity for John to take part in.
(Total 6 marks)
AO1 – Knowledge of somatotypes, e.g.
* Knowledge of somatotype, i.e. ectomorph
* Likely to have a low fat content
AO2 – Application to a performer in basketball, e.g.
* Ectomorphs are often seen playing basketball
* In basketball, height is a key component as you are closer to the height of the basket
* Less likely to have shots blocked if tall
* Need to be able to reach to catch the ball / rebound
AO3 – Analysis / evaluation of John’s suitability to playing basketball, e.g.
* It does provide a distinctive advantage so would be a good sport to try
* Being tall is not enough on its own to be good at basketball
* You also need specific skills, e.g. dribbling
* Not all players are tall that have been elite
* Argument that mesomorph body type is equally important to have the muscular strength to play basketball
* John may be better combining some muscle bulk to his naturally ectomorph frame to increase his chances of success
* John may simply not like the sport so his body type is irrelevant
Credit any other suitable responses to the question.
How many calories does the average Male require to maintain weight?
How many calories does the average Female require to maintain weight?
Male = 2500 calories
Female= 2000 calories
A group of five friends recently counted their daily calorie intake over a period of 7 days. Their average daily intake over this period is shown in the table below.
Friend 1 —– Male —- 2500 Calories
Friend 2—– Male —– 2300 Calories
Friend 3—- Female —- 1900 Calories
Friend 4—- Male —– 2200 Calories
Friend 5—- Female — 2400 Calories
Analyse the information in the table above. Identify which one of the friends is eating above the recommended calorie intake per day for an average adult.
Friend 5
Gender is a factor that affects the recommended calorie intake per day for an individual.
Describe two other factors that affect calorie intake. [4 marks]
Age (sub-max 2 marks)
Age (1)
Under the age of 25 people need more calories (1)
When you get old your body replaces muscle with fat and fat burns fewer calories (1)
Height (sub-max 2 marks)
Height (1)
You need to consume more calories the taller you are (1)
Taller people have larger skeletons (1)
Energy expenditure (sub-max 2 marks)
Energy expenditure (1)
The more exercise you do the more calories you will need (1)
As you need more energy to carry out the exercise (1)
Accept any other suitable description of factors that affect the recommended calorie intake per day for an individual. Do not accept any descriptions relating to gender.
What is a balanced diet? [3 marks]
Eating the right amount (for energy expended) / the right amount of calories / eating according to how much you exercise (1)
Eating a combination of Carbs, Protein, Fat, Fibre, Water, Vitamins and Minerals (1)
Eating a diet that contains 55–60% carbohydrates (1)
Eating a diet that contains 25–30% fat (1)
Eating a diet that contains 15–20% protein (1)
Accept any other suitable description of a characteristic of a balanced diet.
State three reasons why it is important to have a balanced diet. [3 marks]
So that there is suitable energy available for activity (1)
So the body gets the correct nutrients for growth and hydration (1)
To make sure we don’t eat too much food which could lead to unused energy being stored as fat which could lead to obesity (1)
To make sure that we get the right vitamins and minerals to prevent diseases (such as rickets or scurvy) (1)
Accept any other suitable response. Maximum 3 marks
What phrase can you use to recall the components of nutrition?
Name the 7 different components of nutrition
Can Pigs Fly From Wales Via Manchester
Carbohydrates, Protein, Fiber, Fats, Water, Vitamins and Minerals
What is the recommended percentage of Carbohydrates, Protein and Fat in a balanced diet?
Carbohydrates 55–60%
Fat 25–30%
Protein 15–20%
What are the reasons one should consume a balanced diet? [3 marks]
Unused energy is stored as fat, which could cause obesity (particularly saturated fat)
Suitable energy can be available for activity
The body needs nutrients for energy, growth and hydration.
The sports nutritionist advises that fibre is an important nutrient in Usain Bolt’s diet because it keeps his digestive system healthy.
Name two other nutrients that are important in Usain Bolt’s diet and explain how each may help his performance in training and in competition.
(Total 4 marks)
Protein / will help with the growth and repair of muscle needed when sprinting or training to reduce recovery time.
Carbohydrate / to provide energy during training and competing to his maximum.
Water / to maintain fluid levels or to avoid dehydration to continue to train or compete effectively.
Fats / additional energy source to continue to train or compete effectively.
Minerals eg iron / increase the body’s efficiency to carry oxygen to the working muscles of the body or to produce energy to continue to train or compete effectively.
Vitamins eg vitamin C / to protect against disease and infection to enable training or competing to continue.
NB Named vitamins and minerals correctly linked to how it helps performance are acceptable.
Describe a suitable meal for a young athlete the night before a 5km fun run. [3 marks]
Carbohydrate loading diet (1)
Such as pasta (1)
To provide the body with stores of glycogen (1)
Accept any other suitable response.
Give two food types that provide energy for movement.
(Total 2 marks)
Carbohydrate
Fat
Protein.
During an athletics competition, the organiser wants to promote a balanced diet to encourage healthy living.
State three types of food that should be available from the food and drink stalls.
(3 marks)
Carbohydrates (Pasta, Rice or Potatoes)
Protein (Meat, Fish, Nuts, Eggs or Poultry)
Fats (Cheese, Avocados or Nuts)
Water or fluids
Vitamins and Minerals (Fruit, Salad or Vegetables)
Fibre (Fruit or Vegetables)
Outline the roles of Protein and Vitamins / Minerals in your diet. [2 marks
Protein assists in body growth and muscular repair and is a secondary energy source (1)
Allows the body to recover quicker, allowing training or competition the following day (1)
Also enable the body to grow, so the athlete gets stronger and more powerful, therefore more effective in performance (1)
Vitamins and minerals are for maintaining the efficient working of body systems and general health (1)
Explain why a long distance runner requires Carbohydrates and Fats in his/her diet.
(Total 3 marks)
For a long race carbohydrate would be the preferred energy source but it may run out (1)
Carbohydrates can provide energy for differing intensities throughout the race if required (1)
Performers can carbohydrate load / in preparation for endurance type events (1)
Fats will work in long periods of low intensity and long distance running cannot be run at high intensity (1)
Fats can provide more energy than carbohydrates but only at low intensity and a long distance race may be run at a low intensity (1)
Accept any other suitable explanation of why a long distance runner requires carbohydrates and / or fats in their diet.
Evaluate the effects that the different components of Nutrition may have on a Footballer’s performance [6 marks]
AO1 Knowledge of Nutrition
Carbohydrates
Protein
Fat
Fibre
Water
Vitamins
Minerals
AO2 of Nutrition to a Footballer’s performance
Protein / will help with the growth and repair of muscle needed when sprinting or training to reduce recovery time.
Carbohydrate / to provide energy during training and competing to his maximum.
Water / to maintain fluid levels or to avoid dehydration to continue to train or compete effectively.
Fats / additional energy source to continue to train or compete effectively.
Minerals eg iron / increase the body’s efficiency to carry oxygen to the working muscles of the body or to produce energy to continue to train or compete effectively.
Vitamins eg vitamin C / to protect against disease and infection to enable training or competing to continue.
AO3 Evaluation of the effects of the different components of Nutrition on a Footballer’s performance
- Protein will aid the muscles in their recovery following training and competition. This will allow for the Footballer to engage in more training sessions, which could improve COF’s such as their maximal strength.
Outcome- This will improve their ability to outmuscle defenders when playing.
Follow the same process for the other components of nutrition
Outline the role of fats in a balanced diet. [2 mark]
To provide energy (at low intensities) (1)
To help insulate the body (1)
To protect vital organs (1)
To support cell growth (1)
Define Dehydration
Define Hydration
Dehydration can be defined as excessive loss of body water interrupting the function of the body.
Hydration can be defined as having enough water to enable the normal functioning of the body.
What acronym can you use to recall four consequences of Dehydration?
What does each part of the acronym stand for?
A
Four consequences can be recalled using the acronym TH-I-RS-T;
TH- Thickens blood (Viscosity)
I- Increase in Heart rate
RS- Reactions slowed
T- Temperature increases
What effect does dehydration have on blood? [1 mark]
Thickens / becomes more viscous / slows down (1)
Explain two negative effects dehydration may have on the performance of a sports performer.
(Total 4 marks)
Increase in heart rate (sub-max 2 marks)
The heart may have to work harder to supply oxygen to the muscles when exercising (1)
Could result in slower performance or not being able to perform for as long (1)
Reduction in blood flow to working muscles / thicker (viscous blood) (sub-max 2 marks)
Less oxygen supplied to the muscles and it is harder to remove waste products (1)
Slows recovery so harder to continue for longer periods of time (1)
Increase in body temperature (sub-max 2 marks)
Body could overheat and become faint / pass out (1)
Unable to carry on (1)
Muscle fatigue (sub-max 2 marks)
Could cause cramps (1)
Reduce the range of movement and may be unable to carry on (1)
Loss of concentration / reaction time increases (slower / poorer) (sub-max 2 marks)
Decision making will be slower or inconsistent (1)
Decrease in skill levels (1)
Accept any other suitable explanation of negative effects dehydration may have on the performance of a sports performer.
Max 4 mark
A group of amateur runners are attempting their first marathon. Some of the runners take advantage of the drinks offered to them during the race whilst others do not.
Evaluate the actions of the runners who do not take advantage of the drinks available. (total 3 marks)
More likely to suffer from dehydration, which has a negative effect on running performance (1)
More likely to suffer from increases in heart rate so the heart has to work harder to supply oxygen to the muscles when running (1)
Reduction in blood flow to working muscles / thicker (viscous blood) which means less oxygen to the muscles and it is harder to remove waste products – slows recovery so harder to continue in the marathon (1)
Increase in body temperature so body could overheat during the race and become faint / pass out and cannot carry on (1)
Muscle fatigue more likely which could cause cramps so cannot carry on (1)
Accept any other suitable evaluative points linking dehydration to performance in a marathon.
