Health fitness and wellbeing Flashcards
Define the term health
State of complete physical, social and mental well-being
Define the term fitness
Ability to meet the demands of the environment
Identify 5 reasons for having good physical health and well being
Improves efficiency of body systems, reduces risk of illnesses, able to do everyday tasks, helps avoid obesity, improves heart fnction
Identify 3 reasons for having good mental health and well being
Reduces stress/tension, able to control emotions, releases serotonin
Identify four reasons for having good social health and well being
Cooperation, teamwork, socialise, make friends
What is meant by a sedentary lifestyle?
An inactive lifestyle, lack of regular exercise
What are the consequences of a sedentary lifestyle?
Weight gain/obesity, heart disease, diabetes, lethargy, poor sleep, poor self esteem, hypertension
Define obesity
Obesity is a term used to describe people who are overweight. A BMI of over 30 would be considered as being obese.
Identify how obesity can affect performance
Limits flexibility, lack of stamina, limits agility, limits speed/power
Identify how obesity can affect physical health
Heart disease, heart attacks, cancer, diabetes, high cholesterol
Identify how obesity can affect mental health
Depression, loss of confidence, poor self esteem
Identify how obesity can affect social health
Inability to socialise, inability to leave home
Identify three somatotypes
Ectomorph, mesomorph, endomorph
Identify three characteristics of an ectomorph
Long arms and legs, narrow shoulders and hips, little body fat and muscle, slim, skinny, tall
Identify three characterisitcs of a mesomorph
Broad shoulders, narrow hips, lots of muscle, muscular, little body fat
Identify three characteristics of an endomorph
Lots of fat, little muscle, wide shoulders and hips, dumpy
State an example of a sport suited to an endomoprh
Shot put, javelin, sumo wrestler, hammer thrower
State an example of a sport suited to an mesomoprh
Swimmer, sprinter
State an example of a sport suited to an ectomorph
High jump, pole vault
What is energy measured in?
Calories (kcal)
What is the average calories required by males in a day?
2500
What is the average calories required by females in a day?
2000
What factors can affect energy usage?
Age, gender, height, exercise levels
What is meant by a balanced diet?
Eating the right amount of calories according to how much you are exercising and different food types to provide nutrients
Why is it important to have a balanced diet?
Unused energy is stored as fat, body needs nutrients for energy, growth and hydration
What percentage of a balanced diet should come from fat?
25-30%
What percentage of a balanced diet should come from protein?
15-20%
What percentage of a balanced diet should come from carbohydrates?
55-60%
What is the function of carbohydrates?
Main energy source of the body. Stored as glycogen in the liver and muscles.
What is meant by carbo loading?
Eating foods that are high in starch to increase carbohydrate reserves in the muscles
What is meant by a high protein diet?
Eating foods that contain a lot of protein while reucing the intake of carbohydrates and fats.
What is the function of protein?
Growth and repair of muscle tissue
What is the function of fats?
A source of energy and help insulate the body
What is the function of vitamins and minerals?
Essential to help the body with good health.
Define dehydration
Excessive loss of body water
How does dehydration affect the body
Blood thickens (blood viscosity) which slows blood flow, increases heart rate which has to work harder, increase in body temperature, overheat
How does dehydration affect the performance
Fatigue, cramps, slower reactions, loss of concentration, poorer decisions
What is meant by quantitative data?
Deals with numbers, stats such as questionnaires and surveys
What is meant by qualitative data?
Opinions, descriptions such as interviews, observations
