Health Fitness and Well-being Flashcards
Define well-being.
Well-being describes a state of physical, mental (emotional) and social health.
Identify a benefit of being physically healthy.
Physically fit people are more likely to fight off illness.
Identify a benefit of being emotionally healthy.
Acts as a distraction to the stresses and tension caused by school/work.
Identify a benefit of being socially healthy.
Meet old friends or make new friends as sport/exercise is a common interest.
Define fitness
Fitness is the ability to meet the demands of the environment.
Identify a positive effect of fitness on your emotional health.
You feel happier and more confident.
Identify a positive effect of fitness on your physical health.
Reduces the risk of heart disease, high blood pressure and type 2 diabetes.
Identify a negative effect of fitness on your emotinal health.
Pressure of performance can lead to psychological problems.
Identify a negative effect of fitness on your physical health.
Exercise can be addicting which can lead to overtraining which puts you at risk of sustaining injury.
Identify the two lifestyle choices that can affect your health.
Diet and levels of physical activity.
Identify one effect of an unhealthy diet on your health.
Increase in body weight and fat.
Identify one effect of an inactive lifestyle on your health
Low self-esteem, anxiety and depression.
Identify one effect of a healthy diet on your health.
Reduces stress and risk of disease.
Identify one effect of an active lifestyle on your health.
Lower risk of mental-health conditions.
Identify the four main substances found in cigarettes.
Nicotine, tar, carbon monoxide, tobacco.
Identify a potential side effect of tar.
Tar is left behind in lungs which damages cells and can cause block gaseous exchange.
What substance is found in cigarettes make it difficult for people to quit?
Nicotine.
Explain the disadvantages of smoking when participating in physical activity.
During exercise smokers often suffer a shortness of breath and are at risk of heart attacks.
Identify four effects of excessive alcohol consumption.
Lack of co-ordination, health problems, sickness and decreased reaction time.
Explain how a lack of co-ordination can have a negative effect on performance.
A golfer would not be able to strike the golf ball as well as they normally do.
Explain how a decreased reaction time can have a negative effect on performance.
A sprinter would be slower out the blocks after the gun goes off.
Identify a potential long term effect of excessive alcohol consumption.
Liver damage and several different forms of cancer including, throat cancer.
What is the recommended maximum intake of alcohol (units)?
Men= 3-4, Women = 2-3 units.
Define underweight
Weighing less than normal, healthy or required.
Define overweight
Weighing more than the ideal weight for your height.
Define overfat
Having more than the ideal amount of body fat.
Define obese
Weighing significantly more than the ideal weight for your body height and having an excess of body fat.
Define optimum weight.
Optimum weight is the best or desirable weight that an athlete performs at.
Define optimum weight
Optimum weight is the best or desirable weight that an athlete performs at.
Identify five effects on optimum weight
Muscle girth, bone structure, genes, height and gender.
What effect does height usually have on your weight?
Usually the taller you are the more you weigh.
Identify a sport that might have performers of two different optimum weights playing together.
Rugby; the prop forward and the winger will be different weights and body compositions.
Identify the main role of carbohydrates within our diet.
Provide energy.
what percentage of a balanced diet should be carbohydrates?
50%
Identify the main role of fats within our diet.
Provides warmth and protects organs.
What percentage of a balanced diet should be fats?
25%
Identify the main role of proteins within our diet.
Growth and repair of muscle tissue.
What percentage of a balanced diet should be protein?
15%
Identify the main role of water within our diet.
Hydration, carries nutrients, removes waste products and regulates body temperature.
How many litres of water should you drink a day ?
2 litres
Identify the main role of fibre within our diet.
Helps us go to the toilet, speeds up digestion.
Give two different minerals, found in either dairy and in meat.
Calcium (Dairy) and Iron (Meat).
Identify the main role of vitamins within our diet.
Combats disease and illness.
An athlete eats excess amounts of carbohydrates prior to exercise, what is this called?
Carbo-loading.
Identify an athlete who might eat a lot of protein.
Body builders and weight lifters.
Explain why athletes might consume a high protein diet.
To speed up the repair of muscle tissue injuries.
identify an athlete who might carbo-load.
Endurance athletes; marathon, Tour de France, or triathlon.
Identify the two forms of mental preparation for performance
Psychological warm-up and mental rehearsal.
Explain a psychological warm-up.
When a performer gets mentally prepared to give their very best for the performance ahead.
Explain mental rehearsal.
When athletes think about the skills before they perform it. Used for closed skills that have preparation time.
Give a sporting example of mental rehearsal.
Golf; mentally rehearsing and lining up a putt.
Identify the four types of feedback.
Intrinsic, extrinsic, concurrent and terminal.
Describe intrinsic feedback
Information a performer receives about their performance that comes from within.
Describe extrinsic feedback.
Information a performer receives about their performance that comes from an external source.
Describe concurrent feedback.
Information a performer receives about their performance during the activity.
Describe terminal feedback
Information a performer receives about their performance after it has happened.
Identify a benefit of feedback.
Feedback can help the performer reflect on and improve their performance.
Identify the four types of guidance.
Visual, verbal, manual and mechanical.
Describe manual guidance
Information given to a performer that involves them being physically moved into the correct position.
Identify an advantage of manual guidance.
Allows the performer to feel and experience the skills correct technique.
Describe mechanical guidance
Information given to a performer that involves equipment being used to assist the learning process.
Identify an advantage of mechanical guidance
Good to build confidence of dangerous skills.
Identify four types of guidance
Visual, verbal, manual and mechanical.
Describe visual guidance.
Information given to a performer that they can see.
Identify an advantage of visual guidance.
Performers can see what is required.
Describe verbal guidance.
Information given to a performer that they can see.
Identify an advantage of verbal guidance.
Good to highlight key teaching points and techniques.
What does each letter in the SMART acronym stand for?
Specific, measurable, achievable, realistic and time-bound.
Define specific.
The target must have a define focus on developing an aspect of performance.
Define measurable.
The performer needs to know when their target has been achieved.
Define achievable.
The target should be challenging but within reach of the performer.
Define realistic.
It should be possible for the performer to actually reach their target if they work hard and progress.
Define time-bound.
The target needs a time limit.
Identify a benefit of setting goals an targets
Increased motivation.
Identify four types of goal setting.
Short-term goal, long term, performance and outcome goals.
Give an example of a short term goal.
3 goals in 3 games.
Give an example of a long term goal.
Qualify for the Olympics.
Give an example of a performance goal.
Improve shooting success in next basketball game.
Give an example of an outcome goal.
Win a gold medal at the next competition.
Identify four types of practice structures.
Fixed. variable, massed and distributed.
Describe fixed practice.
Repeatedly practicing a whole skill.
Describe variable practice.
Frequent changes of task, repeated skill but in different ways.
Describe massed practice.
Practice with no breaks.
Describe distributed practice.
Practice with breaks for rest, mental rehearsal or feedback.
Identify the two extreme classifications of the organisation level continuum.
Low-organisation and high-organisation.
How are skills considered on the organisation level continuum?
Consider how tight knitted the sub-routines are together.
Describe low-organisation skills.
A basic skill that can easily be broken down into sub-routines.
Describe high-organisation skills.
A skill that cannot be broken down easily.
Give a sporting example of a low-organisational skill.
Swimming.
Give a sporting example of a high-organisational skill.
Golf swing.
Define gamesmanship.
Bending the rules/laws of a sport without actually breaking them.
Give a sporting example of gamesmanship.
Trying to trip someone up off the ball to gain an advantage.
Define sportsmanship.
The qualities of fairness, following the rules and being gracious in defeat or victory.
Give a sporting example of sportsmanship.
Shaking hands after a game or a guard of honour.
Define deviant behaviour.
Behaviour that goes against the moral values or rules of a sport.
Give a sporting example of deviant behaviour.
Taking performance enhancing drugs or match fixing.
Give an advantage of commercialism on the sport.
Prize funds and rewards for winning are bigger.
Give a disadvantage of commercialism on the sport.
Sports become dependent upon the money from the media and sponsors.
Give an advantage of commercialism on the performer.
Media turn players into celebrities and role models.
Give a disadvantage of commercialism on the performer.
Can increase pressure on performers and reduce performer’s enjoyment.
Give an advantage of commercialism on the spectators.
More coverage, highlights and reports increase education of fans.
Give a disadvantage of commercialism on the spectators.
More spectators/fans stay at home to watch it on TV.
Define commercialism.
Commercialism is the act of making something available to purchase.
Give an example of commercialism in sport.
Energy drink company Red Bull now sponsor a football team, Formula 1 team, a sailing team and many extreme sports events.
Identify three business opportunities in sport causing commercialism.
Sponsorship, advertising and merchandise.
Identify three sources of media that show more sport through commercialism.
TV, newspaper and social media.
Identify the five personal factors that can affect participation in sports.
Gender, age, socio-economic group, ethnicity and disability.
Explain how socio-economic group can affect participation in sports.
Socio-economic group is determined by income, income can often determine what sports you can afford to participate in.
Explain how ethnicity can affect participation in sports.
Due to a lack of ethnic minority performers and role models, and ongoing racism problems in sport.
Explain how disabilities can affect participation in sports.
Before London 2012, there was a lack of role models and media coverage.
Identify the five personal factors that can affect participation in sport.
Gender, age, socio-economic group, ethnicity and disability.
Explain how gender can affect participation in sport.
Traditionally sports are categorised into girls and boys activities and boys have had more opportunities to participate.
Explain how age can affect participation in sports .
Some sports are better suited to different age groups and some events have age restrictions.
What percentage of men participation in more sports than females each week?
10% more men than females.
