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AQA GCSE Physical Education (9-1) > Health, Fitness and Well-being > Flashcards

Health, Fitness and Well-being Flashcards

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1
Q

Define fitness

A

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

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2
Q

Define health

A

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

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3
Q

Define wellbeing

A

A mix of physical,social and mental factors that gives people a sense of being comfortable, happy and healthy

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4
Q

Describe fitness

A
  • 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.
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5
Q

Benefits of improved fitness

A
  • 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
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6
Q

Describe wellbeing

A
  • 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
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7
Q

Define physical health and wellbeing

A
  • all body systems working well
  • free from illness and injury
  • you are able to carry out everyday tasks
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8
Q

Define mental (emotional) health and wellbeing

A
  • 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
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9
Q

Define social health and wellbeing

A
  • 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
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10
Q

Describe physical health

A
  • Increases exercise means an increase in physical health

* exercise can have a positive impact on the workings within the body

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11
Q

Benefits of exercise on physical health and wellbeing

A
  • 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
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12
Q

Describe mental (emotional) health and wellbeing

A

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.

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13
Q

Benefits of exercise on mental (emotional) health and wellbeing

A
  • 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
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14
Q

Describe social health and wellbeing

A
  • 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
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15
Q

Benefits of exercise on social health and wellbeing

A
  • 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
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16
Q

Sedentary lifestyle definiton

A

A lifestyle where there is very limited or no physical activity

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17
Q

Lifestyle choices definiton

A

Simply the choices we make about how we live our lives

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18
Q

Consequences of a sedentary lifestyle

A
  • 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)
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19
Q

Define obesity

A

A term used to describe people with a large fat content, caused by an imbalance of calories consumed to energy expenditure.

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20
Q

Describe obesity

A
  • 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
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21
Q

What is BMI

A
  • Body Mass Index
  • Compares weight to height
  • Is a good measure of whether someone is obese or not
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22
Q

What are the BMI classifications?

A
  • <20 = underweight
  • 20-25 = correct
  • 25-30 = overweight
  • 30+ = obese
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23
Q

Recall the impacts of obesity on fitness

A
  • 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
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24
Q

Recall impacts of obesity on mental (emotional) health and wellbeing

A
  • can lead to depression
  • causes a loss of confidence
  • can make the individual feel like they cannot contribute to society
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25
Q

Recall the impacts of obesity on physical (ill) health and wellbeing

A
  • 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
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26
Q

Recall the impacts of obesity on social health and wellbeing

A
  • 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 aren’t comfortable in social situations
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27
Q

Recall the obesity IS BAD revision tip

A

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

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28
Q

What are somatotypes?

A

A classification of body type - ectomorph, endomorph, or mesomorph.

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29
Q

Define ectomorph

A

A somatotype characterised by being tall and thin with narrow shoulders and narrow hips.

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30
Q

State the ecotomorph charactristics

A
  • very thin and lead (usually tall)
  • narrow shoulders, hips and chest
  • not much fat/muscle
  • long arms and legs
  • thin face and high forehead
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31
Q

What sports would a ectomorph body type be good for?

A
  • high jump • tennis

* long jump • endurance athletes (marathon)

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32
Q

Define mesomorph

A

A somatotype characterised by muscular appearance with wide shoulders and narrow hips.

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33
Q

State the mesomorph characteristics

A
  • a wedge shaped body
  • large muscle content
  • broad shoulders and a thin waist
  • good for producing power
  • low levels of fat
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34
Q

What sports would a mesomorph body type be good for?

A
  • rugby • weightlifting
  • gymnastics • boxing
  • sprinting
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35
Q

Define endomorph

A

A somatotype characterised by a pear shaped body/fatness with wide hips and narrow shoulders.

36
Q

State the endomorph characteristics

A
  • pear-shaped body
  • high fat content
  • fat around middle, thighs and upper arms
37
Q

What sports would a endomorph body type be good for?

A
  • sumo wrestling •hammer thrower
  • rugby prop • shot putt
  • discus
38
Q

What is a balanced diet?

A

A balanced diet means eating the right foods, in the right amounts. This will enable you to work and exercise properly.

39
Q

Why do we need a balanced diet?

A

• If the correct amount of calories (energy) is not used, it is stored as fat. This can lead to obesity (particularly saturated fat)
• The body needs the right nutrient balance for:
‣ energy for physical activity
‣ growth
‣ adequate hydration

40
Q

What 7 elements does a balanced diet contain?

A

carbohydrates, protein, fibre, vitamins, minerals and water

41
Q

What are the effects of an unbalanced diet?

A
  • 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)
42
Q

What are the recommended percentages of carbohydrates, fats and proteins?

A
  • carbohydrates = 55-60%
  • fat = 25-30%
  • protein = 15-20%
43
Q

What are the average calorie requirement for males and females?

A

‣ males = 2500 kcal/day

‣ females - 2000 kcal/day

44
Q

What factors can affect calorie requirements?

A

• age
• gender
• height
• energy expenditure (exercise)
• 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

45
Q

What is energy balance?

A

Energy balance is about making sure the quantity of energy from food we take in relates to how much exercise we do

46
Q

Define carbohydrates

A

Food source that acts as the body’s preferred energy source for all types of exercise and intensities

47
Q

What are simple and complex carbohydrates?

A
  • 𝗦𝗶𝗺𝗽𝗹𝗲 𝗰𝗮𝗿𝗯𝗼𝗵𝘆𝗱𝗿𝗮𝘁𝗲𝘀 - made up of sugars and are broken down quickly by the body to be used as energy
  • 𝗖𝗼𝗺𝗽𝗹𝗲𝘅 𝗰𝗮𝗿𝗯𝗼𝗵𝘆𝗱𝗿𝗮𝘁𝗲𝘀 - made up of starch and take longer to breakdown
48
Q

How can carbohydrates improve a sports performance?

A
  • 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
49
Q

What athletes need carbohydrates?

A
  • 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
50
Q

Give examples of what food sources carbohydrates can be found in.

A

• 𝗦𝗶𝗺𝗽𝗹𝗲 𝗰𝗮𝗿𝗯𝗼𝗵𝘆𝗱𝗿𝗮𝘁𝗲𝘀:
‣ fruits, milk and milk products. They are also found
in processed and refined sugars such as candy,
table sugar, syrups and soft drinks
• 𝗖𝗼𝗺𝗽𝗹𝗲𝘅 𝗰𝗮𝗿𝗯𝗼𝗵𝘆𝗱𝗿𝗮𝘁𝗲𝘀:
‣ peas, beans, whole grains, vegetables, bread, pasta and potatoes - these provide a valuable source of starch which is a complex carbohydrate

51
Q

Define fats

A

Food source that provides energy at low intensities

52
Q

What are the two forms of fat?

A
  • 𝗦𝗮𝘁𝘂𝗿𝗮𝘁𝗲𝗱 𝗳𝗮𝘁 - (usually animal fat) unhealthy in large quantities
  • 𝗨𝗻𝘀𝗮𝘁𝘂𝗿𝗮𝘁𝗲𝗱 𝗳𝗮𝘁 - (vegetable fat/oils) healthy fats
53
Q

Health risks of a high fat intake

A
  • high cholesterol
  • narrowing of the arteries due to fat deposits
  • heart disease
54
Q

What is the function of fats?

A
  • 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
55
Q

How can fats improve a sports performance?

A
  • fats provide an additional energy source to continue to train or compete efficiently
  • allows performers to compete for longer
  • slow release energy supply
56
Q

Give examples of what food sources fats can be found in.

A

• 𝗦𝗮𝘁𝘂𝗿𝗮𝘁𝗲𝗱 𝗳𝗮𝘁𝘀:
‣ fatty cuts of meat ‣ meat products(e.g. sausages)
‣ pies and pastries ‣ butter, ghee and lard
‣ cheese (especially hard cheese)
‣ cream, soured cream, ice cream
‣ chocolate, biscuits, cakes
‣ palm oil + coconut oil
• 𝗨𝗻𝘀𝗮𝘁𝘂𝗿𝗮𝘁𝗲𝗱 𝗳𝗮𝘁𝘀:
‣ avocado ‣ flax seeds ‣nuts
‣ peanut butter ‣ seeds ‣ vegetable oil

57
Q

What athletes need fats?

A
  • 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)
58
Q

Define protein

A

A food source which is predominantly for growth and repair of body tissues

59
Q

How can protein improve a sports performance?

A
  • 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
60
Q

Give examples of what food sources protein can be found

A
  • lean meat • dairy products: cheese, milk
  • eggs • nuts
  • fish • cereals
61
Q

What athletes need protein?

A
  • weightlifters or athletes that do strength/power activities
  • athletes that may want to lose or ‘make’ weight (boxers, wrestlers)
62
Q

Define minerals

A

Inorganic substances that assist the body with many of it’s functions

63
Q

Define vitamins

A

Organic substances that are required for many essential processes in the body

64
Q

Function of minerals and vitamins

A

They are needed to maintain the efficient working of the body systems and general health, they keep our immune system working

65
Q

Give examples of what food sources vitamins can be found in

A

• 𝗩𝗶𝘁𝗮𝗺𝗶𝗻 𝗔
milk, eggs, liver, fortified cereals, darkly coloured orange or green vegetables (e.g. carrots, sweet potatoes, pumpkin and kale)

66
Q

Give examples of what food sources minerals can be found in

A

• 𝗖𝗮𝗹𝗰𝗶𝘂𝗺
milk and other dairy products - yoghurt, cheese
• 𝗜𝗿𝗼𝗻
iron-rich foods such as red meat, pork, fish

67
Q

How do minerals and vitamins improve a sports performance?

A
  • 𝗠𝗶𝗻𝗲𝗿𝗮𝗹𝘀 𝗲.𝗴. 𝗜𝗿𝗼𝗻 -increases the body’s efficiency to carry oxygen to the working muscles. They also produce energy so a performer can continue to train or compete efficiently
  • 𝗩𝗶𝘁𝗮𝗺𝗶𝗻𝘀 𝗲.𝗴. 𝗩𝗶𝘁𝗮𝗺𝗶𝗻 𝗖 -protects against disease and infection to enable training or competing to continue
68
Q

What is the function of fibre?

A
  • To add bulk to faeces and to prevent constipation and bowel issues
  • Can help reduce blood cholesterol (fatty deposits)
69
Q

Give examples of what food sources fibre can be found in

A
  • wheat bran • nuts • high fibre cereals
  • corn bran • seeds
  • rice bran • dried beans
  • the skins of fruits and vegetables • wholegrain foods
70
Q

Define dehydration

A

Excessive loss of body water, interrupting the function of the body

71
Q

Define hydration

A

Having enough water (water balance) to enable normal functioning of the body

72
Q

Define rehydration

A

Consuming water to restore hydration

73
Q

Define water balance

A

Refers to taking in water (hydrating) to prevent dehydration due to loss of fluids

74
Q

What does the amount of a water an individual needs depend on?

A
  • 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
75
Q

When should athletes have water to remain hydrated?

A
  • two hours before performance
  • just before performance
  • whenever possible during performance
76
Q

What is the function of water?

A
  • to assist in how the body functions generally
  • helps with reactions, lubrication, maintains correct body temperature
  • prevents dehydration
77
Q

How can water improve a sports performance?

A
  • help concentration or reduce fatigue

* helps the athlete to continue to train and compete effectively (make fewer mistakes)

78
Q

How much of the body is made up of water?

A

More than 1/2

79
Q

What are the dangers of dehydration?

A
  • 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
80
Q

What are the impacts of dehydration on sports?

A
  • 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
81
Q

Give examples of what food sources water can be found in

A
  • bottled water • still water

* tap water • sparkling water

82
Q

What is carbohydrate loading?

A
  • 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
83
Q

How does carbohydrate loading work?

A
  • 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
84
Q

Apply carbohydrate loading

A
  • eating meals like pasta (slow release energy source) three days before the event
  • athlete’s glycogen level will increase in muscles and liver to it’s 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 it’s stored glycogen into glucose and send it through the blood stream as fuel for their muscles
85
Q

What athletes may want to carbohydrate load?

A

Endurance type athletes (lasting over 1hr) or a relevant example e.g. marathon, football match

86
Q

Why do athletes carbohydrate load?

A
  • 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

AQA GCSE Physical Education (9-1) (7 decks)

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