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Pe Paper 2 > Health, Fitness And Well Being > Flashcards

Health, Fitness And Well Being Flashcards

1
Q

What’s the definition of health?

A

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

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2
Q

What do training programmes require?

A

Planning (aim and design)
Developing
Monitoring
Evaluating

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3
Q

What’s the planning for in a training programme?

A

Planning allows you to create an appropriate pep design with correct training methods
For example aerobic training would allow you to improve cardiovascular health

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4
Q

What’s the development for in a pep?

A

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.

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5
Q

Why should a pep be monitored?

A

So that adjustments can be made when it gets too easy.

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6
Q

Why should a pep be evaluated?

A

So that aims can be modified, how good the training program was.

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7
Q

Name some physical health benefits.

A

Stronger bones/ reduces chance of developing osteoporosis

Reduced chance of of coronary heart disease

Reduced chance of stroke

Reduced chance of obesity

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8
Q

Give two impacts of excessive on health and performance

A

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

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9
Q

What are the negatives effects of training on physical health?

A

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

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10
Q

What are the benefits of exercise and emotional health

A

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

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11
Q

What are the negative effects of training and emotional health?

A

Training can lead to injury which can cause depression.

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12
Q

What are the social benefits of exercise?

A

Meeting new people and making new friends

Get together with existing friends

Improve cooperation skills

Increased social activities so less engagement in antisocial behaviour

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13
Q

What’s the importance of cooperation?

A

Leads to better understanding of your teammates and teamwork skills, may make your sport more successful

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14
Q

What are the negative effects of exercise on social health?

A

Less time spent with the family, an obsession with sport.

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15
Q

What are the lifestyle choices 1?

A

Diet
Activity level
Work/rest/sleep balance

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16
Q

What are the negative effects of poor dietary choices?

A

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.
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17
Q

How long should children exercise

A

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.

18
Q

What can a lack of sleep cause?

A

Can cause tiredness, lack of concentration and irritability. Government guidelines recommend teenagers have 8-10 hours of sleep every night.

19
Q

What effects can alcohol have on health?

A

Heart failure

Increased blood pressure

Increased weight

Liver disease/ cancer

20
Q

What effects can smoking have on health?

A

Strokes

Bronchitis

Heart disease/ angina

Blood clots

Emphysema

Lung cancer

21
Q

Negative effects of alcohol on performance

A

Leads to slower reaction times

Makes the drinker less mobile due to excess weight

Loss of coordination

Loss of concentration

22
Q

Negative effects of smoking on performance

A

Causes breathlessness

Reduces oxygen-carrying capacity.

23
Q

What’s the definition of a sedentary lifestyle?

A

Where’s there’s limited or no physical actuality. Due to improvement of technology

24
Q

What are the health risks due to a sedentary lifestyle?

A

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.

25
Q

Define overweight and explain

A

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.

26
Q

Define being over fat and explain

A

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

27
Q

Define obese and explain

A 
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
28
Q

What’s a balanced diet and explain

A

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

29
Q

What does the eat well guide consist of?

A 
Carbohydrates
Vitamins
Minerals
Protein
Fibre
Fats 
Water
30
Q

What are macronutrients

A

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

31
Q

What are macronutrients

A

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

32
Q

What are the 2 specific micronutrients to mention

A

Vitamin d- found in dairy foods and helps to absorb the Mineral calcium
Calcium- keeps bones strong

33
Q

What’s optimum weight and what factors affect it?

A

The ideal weight someone should be

Bone structure
Height
Sex
Muscle girth

34
Q

Optimum weight and height explain

A

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

35
Q

Optimum weight and bone structure

A

People with longer or wider bones will also have greater bone density
Bone structure is good in contact sports like rugby

36
Q

Optimum weight and sex explain

A

Males tend to have more muscle mass, provides men with an advantage because mmmmmm for strength or power sports

37
Q

Optimum weight and muscle girth

A

People with bigger muscles weigh more. An advantage in activities requiring speed, power and strength- javelin

38
Q

What’s dietary manipulation?

Types

A

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

39
Q

What’s protein intake?

A

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

40
Q

What’s carbohydrate loading

A

Increases the amount of carbohydrate stores as glycogen in the muscles, to provide energy

Used by
Cross country skiers
Marathon runners
Triathletes

Pe Paper 2 (3 decks)

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