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PE > Health, Fitness and Well-Being > Flashcards

Health, Fitness and Well-Being Flashcards

1
Q

Health

A

A state of complete physical, mental and social wellbeing and not merely the absence of disease and infirmity.

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2
Q

Fitness

A

The ability to meet/cope with the demands of the environment.

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3
Q

Wellbeing

A

The dynamic mix of physical, social and mental/emotional elements that make people feel comfortable or happy.

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4
Q

How does sport improve physical health?

A
  • Helps avoid obesity.
  • Helps the functioning of heart and lungs.
  • Reduces chance of illness e.g CHD, cancer, strokes or type 2 diabetes.
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5
Q

How does sport improve physical health?

A
  • Helps avoid obesity.
  • Helps the functioning of heart and lungs.
  • Reduces chance of illness e.g CHD, cancer, strokes or type 2 diabetes.
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6
Q

How does sport improve mental health?

A
  • Improves an individual’s ‘feel good factor’ due to the release of serotonin.
  • Improves emotional control e.g combat sports for anger management.
  • Provides enjoyment and relieves stress.
  • Improves one’s self-esteem.
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7
Q

How does sport improve social health?

A
  • Sports clubs and teams are a great opportunity to make new friends.
  • Develops social skills.
  • Develops teamwork and leadership skills.
  • Mental challenge of competition.
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8
Q

What is a sedentary lifestyle?

A

A lifestyle with little or no physical activity and lots of time sitting down.

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9
Q

Effects of a sedentary lifestyle?

A
  • Insulin decreases by 40%.
  • 1 calorie burned per minute.
  • Increases chance of type 2 diabetes and obesity.
  • Chance of CHD increases by 64% and cancer by 30%.
  • Causes poor mental health as exercise produces serotonin/endorphins.
  • Muscles begin to break down.
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10
Q

Overweight

A

A person who is significantly heavier than their optimum weight. Having excess weight to normal but it may be in the form of muscle mass.

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11
Q

Overfat

A

This is where an individual has an abnormally large percentage of body fat.

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12
Q

Obese

A

When an individual is extremely ovefat and has over 40% body fat.

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13
Q

What are the effects of being obese?

A
  • Injury.
  • Stamina levels can decrease.
  • Blood pressure may increase.
  • Heart and Stroke chances increase.
  • Diabetes chances increase.
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14
Q

Overfat

A

This is where an individual has an abnormally large percentage of body fat.

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15
Q

Obese

A

This when an individual is extremely overfat. Over 40% body fat.

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16
Q

Effects of obesity

A
  • Injury
  • Stamina levels decrease
  • Blood pressure increases
  • Chances of heart attacks, strokes, cancer and type 2 diabetes increase
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17
Q

Endomorph characteristics

A
  • High Fat content
  • Wide hips
  • Narrow shoulders
  • Pear shaped body
  • Thin ankles and wrists
  • Fat thighs
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18
Q

Suitable sports for an endomorph

A
  • Shot-put
  • Sumo wrestlers
  • Front row in rugby
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19
Q

Ectomorph characteristics

A
  • Very tall and lean
  • Not much fat/muscle
  • Narrow hips and shoulders
  • Narrow chest
  • Thin face and high forehead
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20
Q

Suitable sports for an ectomorph

A
  • High jumper
  • Marathon runner
  • Rower
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21
Q

Mesomorph characteristics

A
  • Large muscle content
  • Broad shoulders
  • Little body fat
  • Narrow shoulders
22
Q

Suitable sports for a mesomorph

A
  • Rugby players
  • Sprinters
  • Swimmers
  • Body builders
  • Footballers
23
Q

Factors which affect a diet

A
  • Intensity of activity
  • Length of activity
  • Preferences of food
  • The sport/ activity
24
Q

Making of a balanced diet (macronutrients)

A
  • 55-60 % Carbohydrates
  • 25-30 % Fats
  • 15-20 % Protein
25
Q

Role of carbohydrates

A

They fuel muscles and increase endurance.

26
Q

Examples of food high in carbohydrates

A
  • Wholegrain bread, rice, pasta.
  • Potatoes
  • Porridge
27
Q

Simple carbohydrates

A

Simple carbohydrates are carbohydrates that are broke down quickly by the body and are used as energy.

28
Q

Complex carbohydrates

A

Complex carbohydrates are carbohydrates that consist of a lot of starch and are stored as energy.

29
Q

Role of fats

A

Fats slow down carbohydrate absorption and they prolong your energy supply.

30
Q

Examples of foods high in fat

A
  • Avocados
  • Almonds
  • Olive oil
  • Whole milk
31
Q

Role of protein

A

Protein help with muscle growth and repair. They are key in recovery whether that is from injury or a long training session. You should have 2-5 servings a day of protein.

32
Q

Examples of foods high in protein

A
  • White fishes
  • Steaks
  • Chicken
33
Q

Role of fruit and vegetables

A

These foods are natural sources of vitamins, minerals and antioxidants. They strengthen your bones, heal wounds and improve your immune system. You should have 5 servings of fruit a day and 3-5 servings of vegetables a day.

34
Q

Role of fibre

A

Fibre helps with digestion and weight control.

35
Q

Examples of foods high in fibre

A
  • Cereals
  • Bread
  • Porridge oats
36
Q

How much water should be consumed daily?

A
  • 2.5 litre (6-8 servings)
37
Q

Energy demands for men daily (kcal)

A

Men should consume 2,500 calories a day to maintain a healthy body weight.

38
Q

Energy demands for woman daily (kcal)

A

Women should consume 2,000 calories a day to maintain a healthy body weight.

39
Q

Factors that affects an individual’s energy demands

A
  • Activity
  • Intensity of activity
  • Person’s size
  • Person’s age
  • Person’s energy expenditure
40
Q

Macronutrients

A

Macronutrients are a type of food that are required in large amounts. The three macronutrients are protein, carbohydrates and fats.

41
Q

Micronutrients

A

Micronutrients are foods that are required in small amounts to ensure normal metabolism, growth and well being. The three micronutrients are iron, vitamin C and sodium.

42
Q

Dehydration symptoms

A
  • Tiredness
  • Lack of concentration
  • Headaches
43
Q

What can dehydration cause in the body?

A
  • Blood thickening which slows blood flow around the body.
  • Increased heart rate/ irregular heart rhythm.
  • Increased body temperature.
  • Slower reaction time/ poor decision making.
  • Increased muscle cramps/ fatigue.
44
Q

Mental health definition

A

A state of well-being in which every individual realises their own potential, can cope with the normal stresses of life, can work productively and fruitfully and is able to make a contribution to their community.

45
Q

Dehydration defintion

A

Excessive loss of body water interrupting the function of the body

46
Q

Physical health definition

A

All body systems working well, free from illness and injury. Ability to carry out everyday tasks. It works in conjunction with social and mental health.

47
Q

Social health definition

A

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. It works in conjunction with physical and mental health.

48
Q

Negative effects obesity can have on social health

A
  • Inability to leave home (as they are ashamed of their body)
  • Inability to socialise or make friends
49
Q

Negative effects obesity can have on mental health

A

Depression
Loss of confidence / self-conscious
Anxiety / stress

50
Q

Factors that can affect calorie intake?

A

Age
 Under the age of 25 people need more calories (1)
 When you get old your body replaces muscle with fat and fat burns fewer calories
Height
 You need to consume more calories the taller you are
 Taller people have larger skeletons
Energy expenditure
 Energy expenditure
 The more exercise you do the more calories you will need
 As you need more energy to carry out the exercise

PE (9 decks)

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