Health, Fitness And Well Being Flashcards
What’s the definition of health?
A state of complete emotional, physical and social well-being.
What do training programmes require?
Planning (aim and design)
Developing
Monitoring
Evaluating
What’s the planning for in a training programme?
Planning allows you to create an appropriate pep design with correct training methods
For example aerobic training would allow you to improve cardiovascular health
What’s the development for in a pep?
Once underway pep is developed
For example by refining activities so they continue to be appropriate for your aim, for example increase training time by 5 mins.
Why should a pep be monitored?
So that adjustments can be made when it gets too easy.
Why should a pep be evaluated?
So that aims can be modified, how good the training program was.
Name some physical health benefits.
Stronger bones/ reduces chance of developing osteoporosis
Reduced chance of of coronary heart disease
Reduced chance of stroke
Reduced chance of obesity
Give two impacts of excessive on health and performance
If blood vessels are not restricted due to high cholesterol you would be able to work harder as oxygen delivery would be improved
By being the right weight you won’t be slowed down therefore you’ll be able to perform for longer
What are the negatives effects of training on physical health?
Overexertion leading to heart attack or stroke
Overuse of injuries, if you have a strain you may not be able to take part in physical activity
Less effective immune system, if you have a cold you may have to work at a lower intensity because oxygen delivery is reduced so energy production will be reduced
What are the benefits of exercise and emotional health
Stress relief, helping to prevent stress related injuries like depression- increase in serotonin
Competition
Reduced boredom
Aesthetic production, recognising the beauty of a skill or movement.
Increase in self confidence and self esteem
What are the negative effects of training and emotional health?
Training can lead to injury which can cause depression.
What are the social benefits of exercise?
Meeting new people and making new friends
Get together with existing friends
Improve cooperation skills
Increased social activities so less engagement in antisocial behaviour
What’s the importance of cooperation?
Leads to better understanding of your teammates and teamwork skills, may make your sport more successful
What are the negative effects of exercise on social health?
Less time spent with the family, an obsession with sport.
What are the lifestyle choices 1?
Diet
Activity level
Work/rest/sleep balance
What are the negative effects of poor dietary choices?
Anorexia- due to poor emotional health, impacts a persons ability to achieve sustained involvement in physical actuality, may become tired and your fitness will deteriorate.
Obesity- impacts a person ability to move and can lead to potential joint and heart issues.
Diseases caused by lack of nutrients
- rickets (due to lack of vitamin D or calcium) which results in weak bones
- scurvy (due to lack of vitamin C) which can result in tiredness
- osteoporosis (sometimes due to lack of calcium) leads to weak bones.
How long should children exercise
Government guidelines recommend that 5-18 year olds do one hour of exercise every day, 4 days should be spent on cardiovascular work and 3 on muscular and bone strength.
What can a lack of sleep cause?
Can cause tiredness, lack of concentration and irritability. Government guidelines recommend teenagers have 8-10 hours of sleep every night.
What effects can alcohol have on health?
Heart failure
Increased blood pressure
Increased weight
Liver disease/ cancer
What effects can smoking have on health?
Strokes
Bronchitis
Heart disease/ angina
Blood clots
Emphysema
Lung cancer
Negative effects of alcohol on performance
Leads to slower reaction times
Makes the drinker less mobile due to excess weight
Loss of coordination
Loss of concentration
Negative effects of smoking on performance
Causes breathlessness
Reduces oxygen-carrying capacity.
What’s the definition of a sedentary lifestyle?
Where’s there’s limited or no physical actuality. Due to improvement of technology
What are the health risks due to a sedentary lifestyle?
Heart disease- high blood pressure and high blood cholesterol.
Type 2 diabetes- due to being overweight
Obesity- reduced metabolic rate and inactivity
Osteoporosis- lack of weight eating activity
Muscle tone and poor posture- weak muscles
Poor fitness- lack of muscle use and muscle atrophy
Depression- low self esteem, overweight brain function and low release of serotonin.
Define overweight and explain
When you weigh more that the expected weight for your height and sex.
You can be overweight while not being over fat
Not harmful in itself unless it’s accompanied by also being overcast
Some performers are overweight with muscle birth and bone density.
Define being over fat and explain
When you have more body fat than you should have. If the level of fat in the body is excessive it can lead to:
High blood pressure
High cholesterol levels
Possible to be overfat and not overweight
Define obese and explain
When you are very overfat, the body fat has increased to a level that is seriously unhealthy. Leads to: Mobility issues Additional stress on bones and joints Heart disease Type 2 diabetes Depression
What’s a balanced diet and explain
Means eating the right foods in the right amounts, enables us to work properly and enables good exercise
Insufficient nutrients lead to anaemia, rickets, scurvy
What does the eat well guide consist of?
Carbohydrates Vitamins Minerals Protein Fibre Fats Water
What are macronutrients
The nutrients we need to have in our diet in large quantities. We need them for growth, energy and repair. The 3 main types are:
Carbs- bread, pasta, potatoes, rice
Fats- butter oil, fatty meats and fried food
Proteins- cheese, milk, eggs, meat and fish
What are macronutrients
Minerals and vitamins
We need them to maintain good health. They help with your immune system as well as with general health and growth. Found in fresh fruit and veg and minerals are found in meat and veg
What are the 2 specific micronutrients to mention
Vitamin d- found in dairy foods and helps to absorb the Mineral calcium
Calcium- keeps bones strong
What’s optimum weight and what factors affect it?
The ideal weight someone should be
Bone structure
Height
Sex
Muscle girth
Optimum weight and height explain
The taller you are the more you weigh-
Advantage because you can outreach someone in basketball and the use of long levers for bowling in cricket
Optimum weight and bone structure
People with longer or wider bones will also have greater bone density
Bone structure is good in contact sports like rugby
Optimum weight and sex explain
Males tend to have more muscle mass, provides men with an advantage because mmmmmm for strength or power sports
Optimum weight and muscle girth
People with bigger muscles weigh more. An advantage in activities requiring speed, power and strength- javelin
What’s dietary manipulation?
Types
Planning what they eat to get the most advantage from the food they eat.
The timing of protein intake for power athletes
Carbohydrate loading for endurance athletes
What’s protein intake?
Timing of protein intake is important for power athletes to maximise Repair of muscle tissue broken down during explosive activity, some performers take in protein after exercise to increase protein synthesis so muscle growth.
Used by
Performers that work anaerobically, sprinters
Hammer throwers
Power lifters
What’s carbohydrate loading
Increases the amount of carbohydrate stores as glycogen in the muscles, to provide energy
Used by
Cross country skiers
Marathon runners
Triathletes
