Health, Fitness And Well-being

Question 1

What is the definition of health?

Answer 1

A state of complete physical, emotional and social well-being

Question 2

What is the definition of fitness?

Answer 2

The body’s ability to function efficiently and effectively

Question 3

What is the definition of well-being?

Answer 3

Positive mental state of being happy and healthy

Question 4

What is the definition of sedentary?

Answer 4

Inactive and spending a large proportion of the day sitting down

Question 5

What does a healthy, balanced lifestyle include?

Answer 5

A healthy and balanced diet
Regular exercise
Maintaining a healthy body weight
Not smoking and not drinking alcohol excessively 
Minimising stress
Maintaining positive relationships

Question 6

What are the physical benefits of exercise and sport?

Answer 6

Prevents injury - increases flexibility and stability of joints
Decreases the risk of coronary heart disease + high blood pressure
Increases and maintains bone density
Prevents obesity + limits type 2 diabetes
Increases fitness + maintains a good posture

Question 7

What are the emotional benefits of exercise and sport?

Answer 7

Increases self-esteem and confidence - exercise releases endorphins (types of hormones) that elevates mood
Good management of stress
A positive body image

Question 8

What are the social benefits of exercise and sport?

Answer 8

Increases friendship group
Increases sense of belonging - feel part of a team
Socially active - increased opportunities of social gatherings

Question 9

What are the physical consequences of a sedentary lifestyle?

Answer 9

Increases risk of injury
Increases risk of CHD and high blood pressure
Low bone density
Leads to obesity and type 2 diabetes
Poor fitness and posture

Question 10

What are the emotional consequences of a sedentary lifestyle?

Answer 10

Decreases self-esteem and confidence
Poor management of stress
Negative body image

Question 11

What are the social consequences of a sedentary lifestyle?

Answer 11

Small friendship group - lack of social interaction
Feeling isolated - not part of a community
Loneliness- lack of people to talk and interact with

Question 12

What are the impacts of age?

Answer 12

The effects of a sedentary lifestyle on physical function accumulate with age, with people begging to see a negative impact after their 30’s.
The emotional and social consequences of inactivity can occur during a working life when people have little time to participate.
The easiest time for social benefits from physical activity and sport is during education when people’s free time and access to opportunities are highest.

Question 13

What are the components of a balanced diet?

Answer 13

Carbohydrates
Proteins
Fats, 
Vitamins and minerals
Fibre
Water and hydration

Question 14

What are the two types of carbohydrates?

Answer 14

Simple sugars and complex starches

Question 15

What is the definition of a balanced diet?

Answer 15

A balanced diet means eating a wide variety of foods in the right proportions and consuming the right amount of food and drink to achieve and maintain a healthy body weight.

Question 16

What are simple sugars?

Answer 16

These provide a quick energy source and include glucose and fructose

Question 17

What are complex starches?

Answer 17

These provide slow release energy and have many sugar units

Question 18

What foods are complex starches found in?

Answer 18

Rice, bread, pasta, potatoes

Question 19

What foods are simples sugars found in?

Answer 19

Cakes, biscuits, fruit

Question 20

What is protein essential for?

Answer 20

Growth and repair and the production of haemoglobin

Question 21

What foods is protein found in?

Answer 21

Meat and fish

Question 22

What do fats do?

Answer 22

Insulate, cushion organs and provide an energy store

Question 23

What are vitamins required for?

Answer 23

Blood clotting and eye, skin, connective tissue and bone health.

Question 24

What are minerals required for?

Answer 24

To make haemoglobin, bone health and energy production.

Question 25

What are the two types of fats?

Answer 25

Triglycerides - stored in the form of body fat

Fatty acids - used mainly as fuel for energy production; these are either saturated or unsaturated

Question 26

What foods include saturated fats?

Answer 26

Meat products, dairy products, cakes

Question 27

What foods include unsaturated fats?

Answer 27

Oily fish, nuts, margarine, olive oil

Question 28

Why is fibre essential?

Answer 28

It helps the large intestine to function normally.

Coupled with exercise, good dietary fibre helps to reduce the risk of diabetes and obesity.

Question 29

What foods include fibre?

Answer 29

Cereals and beans

Question 30

Why is water important?

Answer 30

Essential to allow chemical reactions and to dissolve and move substances around the body.

Question 31

What foods are vitamins found in?

Answer 31

Fruit and vegetables

Question 32

What are the two types of minerals?

Answer 32

Macro-minerals - needed in large amounts

Trace elements - needed in very small amounts

Question 33

Where would you find macro-minerals?

Answer 33

Calcium, potassium, sodium

Question 34

Where would you find trace elements?

Answer 34

Iron, zinc, manganese

Question 35

How much water should be consumed a day?

Answer 35

2 litres

Question 36

How much carbohydrates should be consumed?

Answer 36

55%

Question 37

How much protein should be consumed?

Answer 37

15%

Question 38

How much fatty foods should be consumed?

Answer 38

Maximum of 3%

Question 39

How much fibre should be consumed?

Answer 39

18 grams

Question 40

How much fat should be consumed?

Answer 40

No more than 30%

Question 41

What can dehydration lead to?

Answer 41

Decreased stroke volume, raised heart rate and thicker blood. This puts a greater strain on the heart and uses energy more quickly, leading to early fatigue.