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PE > Health, Fitness and Wellbeing > Flashcards

Health, Fitness and Wellbeing Flashcards

1
Q

Definition for fitness

A

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

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2
Q

Definition for health

A

A state of complete emotional physical and social well-being without merely the absence of disease and infirmity

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3
Q

Definition for physical health and wellbeing

A

All body systems working well, free from illness and injury. Strong and fit enough to easily carry out everyday tasks

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4
Q

Definition for mental health

A

Defined by world health organisation as ‘ a state of well-being in which every individual realises his or her own potential, can cope with the normal stresses of life, can work productively and fruitfully , and is able to make a contribution to his or her community

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5
Q

Definition for social health

A

Basic human needs being met (food, shelter and clothing), individual has friendship and support, some value in society, is socially active and has little stress in social circumstances

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6
Q

How can physical activity improve physical health?

A

improves heart function - improves CVE
improves efficiency of body systems - improves CVE , lungs, heart, blood vessels work more efficiently so you can exercise more intense for longer
Improves ability to undertake every day tasks - makes you stronger and fitter, so tasks become easier

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7
Q

How can physical activity reduce risks to long-term health?

A

Reduced risk of obesity - exercise uses up energy, so body doesn’t store it as fat
Reduces risk from diabetes - regular exercise helps maintain healthy weight
Reduces risk from CHD, strokes - prevents high bp by keeping heart strong, removing cholesterol from artery walls, so blood can flow easily round body

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8
Q

How can physical activity improve mental wellbeing?

A
  • can help relieve stress/tension
  • releases feel good hormones
    -able to control emotions
  • increases confidence/ self esteem
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9
Q

How does the relief of stress/tension improve mental wellbeing?

A

by taking mind off whatever’s worrying you making you feel happier.

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10
Q

How does the release of feel good hormones improve mental wellbeing?

A

increased level of serotonin in brain may reduce risk of developing mental illness such as depression

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11
Q

How can the ability to control emotions improve mental wellbeing?

A

competing against others improves ability to deal with pressure and manage emotions

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12
Q

How can physical activity improve social health?

A

opportunities to socialise/ make friends
cooperation and teamwork - by taking part in team activities, being part of a team can also make you feel more involved in society as a whole
can be physically fit for jobs or being on feet all day.

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13
Q

How does physical activity improve fitness?

A

reduces chance of illness
can aid in physical ability to work

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14
Q

What is a sedentary lifestyle?

A

a persons choice to engage or take part in little or irregular physical activity

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15
Q

What are the consequences of a sedentary lifestyle?

A

gaining weight or becoming obese
heart disease
Hypertension
diabetes
poor sleep/insomnia
lethargy or tiredness
poor self esteem, confidence, body image

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16
Q

What is obesity?

A

a term used to describe people with a large fat content - caused by an imbalance of calories consumed to energy expenditure
BMI of over 30 or 20% or more above ideal weight for height

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17
Q

How can obesity decrease performance in physical activity?

A

limits CVE - excess weight makes harder to exercise for prolonged periods
limits flexibility - excess fat around joint decrease range of movement
limits speed/power - excess weight makes moving quickly and strongly difficult
limits agility - excess weight makes it hard to change direction quickly and accurately

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18
Q

How can obesity cause ill physical health?

A

increased body fat can lead to high cholesterol and fatty deposits in arteries. harder for heart to pump blood. can lead to hypertension, risks of strokes, CHD
Can increase risk for diabetes and some cancers

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19
Q

How can obesity cause ill mental health?

A

can cause depression and loss of confidence

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20
Q

How can obesity cause ill social health?

A

inability to socialise
inability to leave house

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21
Q

What is energy measured in?

A

calories (kcal)

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22
Q

How many calories does the average adult male require per day?

A

2500

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23
Q

How many calories does the average adult female require per day?

A

2000

24
Q

What is calorie consumption dependant on?

A

age, gender, height, energy expenditure (exercise)

25
Q

What is a balanced diet?

A

Protein 15-20%
Fats 25-30%
Carbohydrates 55-60%

26
Q

What is the main source of energy for the body?

A

carbohydrates - some used straight away, rest stored in liver and muscles, ready for when it’s needed (or turned into fat)

27
Q

What are the types of carbohyrates?

A

simple carbs - digest quickly, cause spikes in blood sugar and energy levels
complex carbs - digest quickly and keep blood sugar levels stable

28
Q

What are proteins useful for?

A

growth and repair of muscle tissue
made from molecules called amino acids

29
Q

What foods are rich in protein?

A

meat, fish, eggs and beans

30
Q

What provides energy for low intensity exercise?

A

fats - made from fatty acids
helps keep body warm and protect organs, preventing injury

31
Q

What fats are bad for you?

A

saturated and trans fats increase cholesterol and risk of heart disease, diabetes and other health problems

32
Q

Why are good fats good?

A

can help lower cholesterol, reduce bp and improve overall health

33
Q

Why is it good to have a balanced diet?

A

supports your lifestyle by providing the nutrients body needs for energy, growth and hydration. Helps prevent health problems and injury, and to speed up recovery following exercise

34
Q

What is vitamin A needed for?

A

growth and vision
healthy skin and tissue

35
Q

What is vitamin C needed for?

A

helps protect body from infection, heals wounds and absorb calcium and iron from food
also important for immune system

36
Q

What is vitamin D needed for?

A

strong bones - helps to prevent injury

37
Q

What are vitamins good for?

A

help bones, teeth, skin and other tissues grow. Also for many of body’s chemical reactions

38
Q

What are minerals needed for?

A

healthy bones and teeth, and to build other tissues

39
Q

Examples of minerals used in body

A

Calcium - strong bones and teeth. Also muscle contraction
Iron - making red blood cells, to carry oxygen around body

40
Q

What is dehydration?

A

Excessive loss of body water interrupting the function of the body

41
Q

What is hydration?

A

Having enough water to enable normal functioning of body

42
Q

What is rehydration?

A

consuming water to restore hydration

43
Q

How can you lose water?

A

sweating
breath
urine
faeces

44
Q

What are the affects of dehydration?

A

Blood thickening
Reaction slows
Temperature rises
Muscle fatigue

45
Q

What does blood thickening mean?

A

harder for heart to pump blood around (slows blood flow)

46
Q

What does increased reaction time lead to?

A

poor decision
e.g. boxer less likely to dodge punch

47
Q

What does increase body temp lead to?

A

body can’t sweat effectively without water
causing overheating and maybe fainting through heat exhaustion

48
Q

What can muscle fatigue mean?

A

Endurance athletes - like marathon runners - may not be able to finish event due to cramps or fatigue

49
Q

What prevents dehydration?

A

water balance (hydration)

50
Q

How can you avoid dehydration?

A

rehydration during or after physical activity help avoid
important in endurance events and hot climates where you sweat more

51
Q

Why are sports drinks good for rehydration?

A

contain sugar to replace energy muscles used up
contain salt - helps water rehydrate you quicker

52
Q

What is an endomorph?

A

wide hips, relatively narrow shoulders
lots of fat on body, arms and legs
pear-shaped

53
Q

What is a mesomorph?

A

wide shoulders, relatively narrow hips
muscular body
strong arms and thighs
wedge-shaped

54
Q

What is an ectomorph?

A

narrow shoulder, hips and chest
not much muscle or fat
long, thin arms and legs

55
Q

What activities are suited to endomorphs?

A

involving power or weight and low centre of mass
shot put, power lifting
sumo wrestling - low centre mass makes harder for opponent to throw around ring

56
Q

What activities are suited to mesomorphs?

A

require strength, agility, or speed
sprinting, tennis, weightlifting
broad shoulders easier to support weight using upper body, advantageous in weightlifting and gymnastics

57
Q

What activities are suited to ectomorphs?

A

endurance
(long distance running, cycling)
light an long legs advantage in high jump - less weight to lift over bar
taller - shorter distance they and centre of mass have to travel over bar

PE (6 decks)

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