Health, Fitness and Well-being Flashcards
Define fitness
The ability to meet/cope with the demands of the environment.
Define health
A state of complete, physical mental and social well being and not merely the absence of disease or infirmity.
Define wellbeing
A mix of physical,social and mental factors that gives people a sense of being comfortable, happy and healthy
Describe fitness
- The fitter you are, the easier you can cope with the demands of your everyday life (demands include being productive at work, walking the dog, running to catch a bus)
- As you exercise your body adapts to the demands of the exercise and fitness improves
- Lowers the chance of injury occuring
- Higher fitness means meeting the demands of the environment easier without suffering from fatigue or tiredness.
Benefits of improved fitness
- Improve ability to cope with the demands of the environment
- Reduce the chances of suffering from injuries
- Makes it easier for you to complete physical work e.g manual labour
- Makes you feel more content/happy
Describe wellbeing
- Involves physical, mental and social elements
- Dynamic mix of the three parts that give people a sense of being comfortable, happy and healthy
- Your wellbeing can refer to how content/fulfilled you are in life
Define physical health and wellbeing
- all body systems working well
- free from illness and injury
- you are able to carry out everyday tasks
Define mental (emotional) health and wellbeing
- state of wellbeing in which every individual realizes their own potential
- can cope with the normal stresses of life
- can work productively and fruitfully
- is able to make a contribution to their own community
Define social health and wellbeing
- basic human needs are met (food, shelter and clothing)
- the individual has friendship and support and has some value in society
- socially active
- little stress or circumstances
Describe physical health
- Increases exercise means an increase in physical health
* exercise can have a positive impact on the workings within the body
Benefits of exercise on physical health and wellbeing
- improve heart function
- improve the efficiency of the body systems e.g. cardiovascular system
- reduce the risk of illness e.g. diabetes
- help to prevent onset of obesity
- enable you to carry out everyday tasks without fatigue
- comfortably carry out activities and enjoy them
Describe mental (emotional) health and wellbeing
Taking part in exercise can positively affect your mental health and wellbeing. Your general state of mind can improve (mental health) and you may feel good about yourself after taking part in a session of suitable exercise.
Benefits of exercise on mental (emotional) health and wellbeing
- reduce stress/tension levels which helps to prevent stress-related illnesses such as depression
- release feel good hormones in the body such as serotonin
- enable a person to control their emotions (increase self confidence) and work productively
Describe social health and wellbeing
- Through taking part in sport individuals get the chance to mix together and socialise
- Become familiar with people and enjoy friendships which allow an individual to feel at ease when being around people and holding conversations
- Social health and wellbeing is a vital component of health
Benefits of exercise on social health and wellbeing
- provides oppurtunities to socialise and make friends
- encourages co-operation skills
- encourages team working skills
- ensure that essential health needs are met (food,shelter and clothing)
- reduces the risk of engaging in antisocial behaviour
Sedentary lifestyle definiton
A lifestyle where there is very limited or no physical activity
Lifestyle choices definiton
Simply the choices we make about how we live our lives
Consequences of a sedentary lifestyle
- gaining weight/becoming obese (physical impact)
- suffering from heart disease (physical impact)
- suffering from hypertension (physical impact)
- suffering from diabetes ( physical impact)
- suffering from poor sleep/insomnia (physical impact)
- suffering from poor self-esteem/confidence (mental impact)
- feeling tired and lethargic (physical/mental)
- having a lack of friends/poor communication skills (social impact)
Define obesity
A term used to describe people with a large fat content, caused by an imbalance of calories consumed to energy expenditure.
Describe obesity
- people with large fat content - usually over 40% body fat
- Obesity is used to classify people with a Body Mass Index (BMI) of over 30% or over 20% above standard weight for height
What is BMI
- Body Mass Index
- Compares weight to height
- Is a good measure of whether someone is obese or not
What are the BMI classifications?
- <20 = underweight
- 20-25 = correct
- 25-30 = overweight
- 30+ = obese
Recall the impacts of obesity on fitness
- limits stamina/cardiovascular endurance, therefore makes it difficult to perform any activities of a long duration
- limits flexibility, making it difficult for the performer to use a full range of movement at joints when attempting to perform skills
- limits agility, making it hard to change directions quickly
- limits speed/power making it hard to react quickly enough or produce force
Recall impacts of obesity on mental (emotional) health and wellbeing
- can lead to depression
- causes a loss of confidence
- can make the individual feel like they cannot contribute to society
Recall the impacts of obesity on physical (ill) health and wellbeing
- contributes to the development of cancer and diabetes
- contributes to heart disease/heart attacks
- contributes to an increase in blood pressure
- causes cholesterol levels to rise
- can lead to injury
- can make the individual feel that they cannot comfortably enjoy the activity
Recall the impacts of obesity on social health and wellbeing
- can lead to an inability to socialise
- may make the individual feel unable to leave home
- may make the individual conscious of how they look and arenโt comfortable in social situations
Recall the obesity IS BAD revision tip
I - Injury (can lead to)
S - Stamina levels can reduce
B - Blood pressure may increase
A - Attack - heart attack chances increase
D - Diabetes - chances increase
What are somatotypes?
A classification of body type - ectomorph, endomorph, or mesomorph.
Define ectomorph
A somatotype characterised by being tall and thin with narrow shoulders and narrow hips.
State the ecotomorph charactristics
- very thin and lead (usually tall)
- narrow shoulders, hips and chest
- not much fat/muscle
- long arms and legs
- thin face and high forehead
What sports would a ectomorph body type be good for?
- high jump โข tennis
* long jump โข endurance athletes (marathon)
Define mesomorph
A somatotype characterised by muscular appearance with wide shoulders and narrow hips.
State the mesomorph characteristics
- a wedge shaped body
- large muscle content
- broad shoulders and a thin waist
- good for producing power
- low levels of fat
What sports would a mesomorph body type be good for?
- rugby โข weightlifting
- gymnastics โข boxing
- sprinting
Define endomorph
A somatotype characterised by a pear shaped body/fatness with wide hips and narrow shoulders.
State the endomorph characteristics
- pear-shaped body
- high fat content
- fat around middle, thighs and upper arms
What sports would a endomorph body type be good for?
- sumo wrestling โขhammer thrower
- rugby prop โข shot putt
- discus
What is a balanced diet?
A balanced diet means eating the right foods, in the right amounts. This will enable you to work and exercise properly.
Why do we need a balanced diet?
โข If the correct amount of calories (energy) is not used, it is stored as fat. This can lead to obesity (particularly saturated fat)
โข The body needs the right nutrient balance for:
โฃ energy for physical activity
โฃ growth
โฃ adequate hydration
What 7 elements does a balanced diet contain?
carbohydrates, protein, fibre, vitamins, minerals and water
What are the effects of an unbalanced diet?
- obesity
- anorexia
- scurvy (swollen bleeding gums, pain in joints - caused by lack of vitamin C)
- rickets (bones fail to form and harden - lack of vitamin D)
- anaemia (in the blood - iron deficiency)
What are the recommended percentages of carbohydrates, fats and proteins?
- carbohydrates = 55-60%
- fat = 25-30%
- protein = 15-20%
What are the average calorie requirement for males and females?
โฃ males = 2500 kcal/day
โฃ females - 2000 kcal/day
What factors can affect calorie requirements?
โข age
โข gender
โข height
โข energy expenditure (exercise)
โข basal metabolic rate (BMR) - how fast the energy is being used, this differs between each individual
top class athletes need to eat much more than the average suggested intake
What is energy balance?
Energy balance is about making sure the quantity of energy from food we take in relates to how much exercise we do
Define carbohydrates
Food source that acts as the bodyโs preferred energy source for all types of exercise and intensities
What are simple and complex carbohydrates?
- ๐ฆ๐ถ๐บ๐ฝ๐น๐ฒ ๐ฐ๐ฎ๐ฟ๐ฏ๐ผ๐ต๐๐ฑ๐ฟ๐ฎ๐๐ฒ๐ - made up of sugars and are broken down quickly by the body to be used as energy
- ๐๐ผ๐บ๐ฝ๐น๐ฒ๐ ๐ฐ๐ฎ๐ฟ๐ฏ๐ผ๐ต๐๐ฑ๐ฟ๐ฎ๐๐ฒ๐ - made up of starch and take longer to breakdown
How can carbohydrates improve a sports performance?
- provide fast release energy supply
- provide the body with energy for an extended period of time
- can be broken down into glycogen to be stored for release
- performers can carbohydrate load in preparation for endurance type events
- provide energy throughout the whole game
- ensure the performer can compete to their maximum
What athletes need carbohydrates?
- athletes that do short explosive activities
- endurance type athletes (so fatigue is delayed)
- athletes who want to run faster or throw or jump further
- athletes who want to compete for longer
Give examples of what food sources carbohydrates can be found in.
โข ๐ฆ๐ถ๐บ๐ฝ๐น๐ฒ ๐ฐ๐ฎ๐ฟ๐ฏ๐ผ๐ต๐๐ฑ๐ฟ๐ฎ๐๐ฒ๐:
โฃ fruits, milk and milk products. They are also found
in processed and refined sugars such as candy,
table sugar, syrups and soft drinks
โข ๐๐ผ๐บ๐ฝ๐น๐ฒ๐
๐ฐ๐ฎ๐ฟ๐ฏ๐ผ๐ต๐๐ฑ๐ฟ๐ฎ๐๐ฒ๐:
โฃ peas, beans, whole grains, vegetables, bread, pasta and potatoes - these provide a valuable source of starch which is a complex carbohydrate
Define fats
Food source that provides energy at low intensities
What are the two forms of fat?
- ๐ฆ๐ฎ๐๐๐ฟ๐ฎ๐๐ฒ๐ฑ ๐ณ๐ฎ๐ - (usually animal fat) unhealthy in large quantities
- ๐จ๐ป๐๐ฎ๐๐๐ฟ๐ฎ๐๐ฒ๐ฑ ๐ณ๐ฎ๐ - (vegetable fat/oils) healthy fats
Health risks of a high fat intake
- high cholesterol
- narrowing of the arteries due to fat deposits
- heart disease
What is the function of fats?
- energy source
- helps to carry vitamins in the body
- provides more energy than carbohydrates
- however can only be used at low intensity e.g. walking, light jogging
How can fats improve a sports performance?
- fats provide an additional energy source to continue to train or compete efficiently
- allows performers to compete for longer
- slow release energy supply
Give examples of what food sources fats can be found in.
โข ๐ฆ๐ฎ๐๐๐ฟ๐ฎ๐๐ฒ๐ฑ ๐ณ๐ฎ๐๐:
โฃ fatty cuts of meat โฃ meat products(e.g. sausages)
โฃ pies and pastries โฃ butter, ghee and lard
โฃ cheese (especially hard cheese)
โฃ cream, soured cream, ice cream
โฃ chocolate, biscuits, cakes
โฃ palm oil + coconut oil
โข ๐จ๐ป๐๐ฎ๐๐๐ฟ๐ฎ๐๐ฒ๐ฑ ๐ณ๐ฎ๐๐:
โฃ avocado โฃ flax seeds โฃnuts
โฃ peanut butter โฃ seeds โฃ vegetable oil
What athletes need fats?
- athletes that do endurance type activities , at a low intensity
- athletes who want to delay the effects of fatigue
- long distance runners (it is ran at a low intensity)
Define protein
A food source which is predominantly for growth and repair of body tissues
How can protein improve a sports performance?
- will help with the growth or repair of muscles to reduce recovery time between matches
- delay the feeling of tiredness
- builds muscles (hypertrophy)
- necessary to make enzymes and hormones
- source of energy (minor role)
- helps body heal after injury
- improve levels of concentration
- protein reduces the storage of fat + helps weight loss so more effective performance as not carrying surplus (extra) weight
Give examples of what food sources protein can be found
- lean meat โข dairy products: cheese, milk
- eggs โข nuts
- fish โข cereals
What athletes need protein?
- weightlifters or athletes that do strength/power activities
- athletes that may want to lose or โmakeโ weight (boxers, wrestlers)
Define minerals
Inorganic substances that assist the body with many of itโs functions
Define vitamins
Organic substances that are required for many essential processes in the body
Function of minerals and vitamins
They are needed to maintain the efficient working of the body systems and general health, they keep our immune system working
Give examples of what food sources vitamins can be found in
โข ๐ฉ๐ถ๐๐ฎ๐บ๐ถ๐ป ๐
milk, eggs, liver, fortified cereals, darkly coloured orange or green vegetables (e.g. carrots, sweet potatoes, pumpkin and kale)
Give examples of what food sources minerals can be found in
โข ๐๐ฎ๐น๐ฐ๐ถ๐๐บ
milk and other dairy products - yoghurt, cheese
โข ๐๐ฟ๐ผ๐ป
iron-rich foods such as red meat, pork, fish
How do minerals and vitamins improve a sports performance?
- ๐ ๐ถ๐ป๐ฒ๐ฟ๐ฎ๐น๐ ๐ฒ.๐ด. ๐๐ฟ๐ผ๐ป -increases the bodyโs efficiency to carry oxygen to the working muscles. They also produce energy so a performer can continue to train or compete efficiently
- ๐ฉ๐ถ๐๐ฎ๐บ๐ถ๐ป๐ ๐ฒ.๐ด. ๐ฉ๐ถ๐๐ฎ๐บ๐ถ๐ป ๐ -protects against disease and infection to enable training or competing to continue
What is the function of fibre?
- To add bulk to faeces and to prevent constipation and bowel issues
- Can help reduce blood cholesterol (fatty deposits)
Give examples of what food sources fibre can be found in
- wheat bran โข nuts โข high fibre cereals
- corn bran โข seeds
- rice bran โข dried beans
- the skins of fruits and vegetables โข wholegrain foods
Define dehydration
Excessive loss of body water, interrupting the function of the body
Define hydration
Having enough water (water balance) to enable normal functioning of the body
Define rehydration
Consuming water to restore hydration
Define water balance
Refers to taking in water (hydrating) to prevent dehydration due to loss of fluids
What does the amount of a water an individual needs depend on?
- the environment e.g. more water is needed in a desert
- the temperature - the hotter it is, the more you sweat and the more water you need
- amount of exercise - exercising more means you need to replace the water lost in swear more often
When should athletes have water to remain hydrated?
- two hours before performance
- just before performance
- whenever possible during performance
What is the function of water?
- to assist in how the body functions generally
- helps with reactions, lubrication, maintains correct body temperature
- prevents dehydration
How can water improve a sports performance?
- help concentration or reduce fatigue
* helps the athlete to continue to train and compete effectively (make fewer mistakes)
How much of the body is made up of water?
More than 1/2
What are the dangers of dehydration?
- increased viscosity (blood thickness) slows blood flow down
- heart rate increases, heart has to work harder, causing an irregular heart rate (rhythm)
- body may overheat
- reaction time decreases, decisions made may be negatively effected
- muscle fatigue and muscle cramps
What are the impacts of dehydration on sports?
- lacking energy to continue running a marathon
- having to stop playing a game halfway through (e.g. sitting out of the second half of a netball game)
- goal keeper failing to save a shot on goal due to weakened reaction time
- not playing well towards the end of a football match
Give examples of what food sources water can be found in
- bottled water โข still water
* tap water โข sparkling water
What is carbohydrate loading?
- boosting the amount of glycogen in the body prior to competition
- first 3 days - the athlete consumes minimal carbohydrate and exercises to deplete glycogen stores
- last 3 days - athlete consumes primarily carbohydrate and reduces the training load
How does carbohydrate loading work?
- reduce amount of training 4 to 5 days before event
- reduce carbohydrate stores at the end of day 3- the body will think there is a problem with glycogen stores and so will store more glycogen than normal
- 24-48 hours before event increase carbohydrate intake - results in increased glycogen and energy stores
- the body will replenish the glycogen stores and top them up with a little bit extra
Apply carbohydrate loading
- eating meals like pasta (slow release energy source) three days before the event
- athleteโs glycogen level will increase in muscles and liver to itโs maximum (more energy will be available during event)
- carbohydrates provide energy for differing intensities throughout the race if required
- glycogen is an immediate reserve source of available glucose for muscle cells
- this delays the onset of fatigue and can help maintain performance in last part of race
- the liver will break down itโs stored glycogen into glucose and send it through the blood stream as fuel for their muscles
What athletes may want to carbohydrate load?
Endurance type athletes (lasting over 1hr) or a relevant example e.g. marathon, football match
Why do athletes carbohydrate load?
- increased glycogen/energy stores
- used throughout event
- delays tiredness
- improves performance in later stages of a game/race/programme
- more effective performance at the end of an endurance or aerobic activity
