Health, Fitness And Well-being Flashcards
Physical health and well-being
All body systems working well, free from illness and injury. Ability to carry out
everyday tasks
Mental health and well-being
state of well-being in which every individual realises his/her own potential, can
cope with the normal stresses of life, can work productively and fruitfully, and is
able to make a contribution to her or his community.
Social health and well-being
Basic human needs are being met (food, shelter and clothing). The individual has
friendship and support, some value in society, is socially active and has little
stress in social circumstances.
Fitness
The ability to meet/cope with the demands of the environment
Qualitative data
More of a subjective than an objective appraisal. Involving opinions relating to the
quality of a performance rather than the quantity
Quantitative data
A measurement which can be quantified as a number e.g time in seconds or goals scored. There is no opinion expressed
Sedentary lifestyle
A lifestyle with irregular or no physical activity
Obese
A term used to describe people with a large fat content, caused by an imbalance of calories consumed to energy expenditure.
BMI Formula
Weight (kg) /height (m) x height (m)
What are the types of somtotypes?
Mesomorph
Endomorph
Ectomorph
Somatotype
A classification of a body type
Obesity disadvantages
Affects performance in physical activities
Affects a persons stamina
Limits speed/power - makes it hard to rest quickly with enough force
Limits flexibility and agility
Ectomorph characteristics and activities
Characteristics:
- Very thin and lean
- Narrow shoulders, hips and chest
- Not much fat/muscle
- Long arms and legs
- Thin face and high forehead
Activities:
- High jump
- Endurance activities like marathons
Endomorph characteristics and activities
Characteristics:
- Pear-shaped body
- High content of fat
- Fat around middle, thighs and upper arms
Activities:
- Front row forwards in rugby
- Shot put
- Sumo wrestling
Mesomorph characteristics and activities
Characteristics:
- A wedge shape
- Large muscle content
- Broad shoulders and thin waist
- Excellent for producing power and strength
Activities:
- Sprinting
- Weightlifter
- Rugby players (league and union)
Calorie
A unit which measures heat or energy production in the body, normally expressed as Kcal.
Average woman calorie intake per day
2000 Kcal
Average man calorie intake per day
2500 Kcal
Factors that affect a person’s calorie intake
Age - younger than 25 need more because your body replaces muscle with fat and fat burns few calories than muscle.
Energy expenditure - more exercise, more energy, more calorie intake.
Gender - men need more calories than women because they have a greater muscle mass and larger skeleton.
Height - the taller you are, the higher calorie intake, because taller people have larger skeletons.
Carbohydrates percentage in food intake
60%
Fat percentage intake per meal
25-30%
Protein percentage intakes per meal
15-20%
What happens to unused energy?
It’s stored as fat - could lead to obesity
Benefits of hydration
- Helps with reactions
- Assists with lubrication
- Helps maintain the correct body temperature
The amount of water you drink in a drink a day depends on what?
- The environment you are in
- The temperature - the hotter it is, the more likely you are to sweat so more water consumption
- The amount of exercise/activity you are doing - exercising means that you need to replace water (rehydration)
Dangers of dehydration
- Muscle fatigue or cramps
- The blood thickens which slows blood flow
- Heart rate increases meaning heart has to work harder - can cause irregular heart rate/rhythm
- Reaction time decreases - negative effects on decisions
- Body temperature is likely to increase
Carbohydrates function
It breaks down into glucose to provide energy for your body
Fibre function
Prevents constipation and helps to reduce blood cholesterol.
Protein function
For growth and repair of body tissues, provides energy. E.g meat, egg, fish, dairy products, nuts, cereal.
Fat function
An energy source that helps to carry vitamins in the body and at low intensity exercises.
Vitamin B
Found in whole grains, nuts, eggs, and fish that assist with functions in the body
Vitamin A
For skin function and growth, found in dairy products like cheese.
Dairy products function
Provides calcium which is good for nerve and muscle function as well as teeth and bone growth and repair.
Vitamin C
Found in citrus fruit, broccoli and liver, aids the immune system, skin elasticity and blood vessel function.
Foodstuffs rich in iron function
Helps the immune system, assists in the production of RBC’s, which carry oxygen.
