Health, Fitness and Wellbeing Flashcards
what is health
a complete state of physical, mental and social wellbeing and not merely the absence of disease or infirmity
what is physical health
being well in the body and free from injury and illness
you can carry out dialy tasks and free from disease, injury or illness
what is mental health
feeling well in the mind, with a positive outlook and a sense of your own value
being able to control emotions, cope with stress, feeling good about yourself
what is social health
a positive sense of involvement with family, friends and others in a community
what is fitness
the ability to cope with(or meet) the demands of the enviroment
what are enviromental demands
everyday tasks
balancing responsibilites
athletes
manual jobs
fitness and everyday tasks
climbing stairs
carrying heavy objects
walking
fitness and balancing responsibilities
at home or at work without getiing tired
athletes and fitness
big enviromental demand due to the fitness requirements
th
manual jobs and fitness
more demand than an office job
how to improve fitness and health
live an active and healthy lifestyle
eat a balanced diet
maintain fitness levels
relationships between health and fitness
the more we exercise the greater improvements we will gain
if we are ill it decreases our ability to train which lowers our fitness
you can still increase fitness even when ill by forcing yourself to train
positive physical effects of exercise
allows the body system to work
increases mobility
reduces chances of illness and obesity
allows us to preform everyday tasks
positive mental effects of exercise
able to cope with stress
makes us feel good
gives us good self-esteam
positive social effects of exercise
increase ability to mix with people
makes friendship
give people a purpose
what does a balanced diet
carbohydrates
protein
fats
dietary fibre
water
minerals
vitamin
explain carbohydrates
provide quick and effecient energy for movement
from honey, cookies, bread, rice, pasta
explain proteins
repair growth and effecient working of all the body tissues
from meat, fish, dairy, lentils…
explain fats
provide energy very slowly, protect vital organs and prevents heat loss
from cheese, cream, oils
explain minerals
essentail for many processes such as bone growth/strength, nervous system, red blood cells…
milk - calcium
red meat - iron
bananas - potassium
explain vitamins
vital for the production of energy, the prevention of disease and working of the metabolism
A - vegtables and fish
D - fish and eggs
C - citrus fruits
explain fibre
effective bowel funtion and healthy digestions
fruit, vegtables
explain water
helps carry nutrients and remove waste products
water, foods high in water
what is energy balance
making sure the quantity we take in relates to how much exercise we do
what happens if we eat too much
overweight
what happens if we eat too little
underweight
what is a calorie
a masure of how much energy we take in from the food we eat
calorie intake for male and female
2000 female
2500 male
health related components of fitness
cardiovascular endurence
flexibility
muscular endurence
power
speed
strenth
skill related components of fitness
agility
balance
coordination
reaction time
what is cardiovascular endurance
allows you to work for long period of time with the lungs, heart and blood working effeiently to supply oxygen to the muscles
what is flexibilty
range of movement around a joint
what is muscular endurance
ability of your muscles to work continuously without getting tired
what is power
being able to preform strength movements at speed
what is speed
ability to preform over a distance
what is strength
ability to exert the maximum amount of force in one go
what is agility
ability to change body position quickly under control
what is balance
being able to maintain a body position
what is coordination
ability to use two body parts at the same time
what is reaction time
the time it takes to respond to a stimulus
cardiovascular endurence test
multi stage fitness test
cooper test
felxibility test
sit and reach test
muscular endurence test
multi stage abdominal curl test
power test
vertical jump test
speed test
30 meter sprint test
strength test
1 rep max test
hand grip test
agility test
illinois agility test
balance test
standing stork test
coordination test
anderson wall toss test
reaction time test
ruler drop test
what is VO2 max
volume of oxygen that can be consumed while exercising at a maximum capacity
why do you asses VO2 max
to assess your fitness, the measurement is normally the best way to measure your cardiovascualr endurence
what is VO2 max measured in
ml/kg/min
factors which affect the VO2 max
age
gender
genetics
lifestyle
training
way to remebr factors of VO2 max
a greedy guy loves toasties
how does age affect vo2 max
oxygen uptake is at its strongest in young adults
how does gender affect vo2 max
vo2 max values are higher in men than women
how does gemetics affect vo2 max
type of muscle fibers and size of your heart
how does lifestlye affect vo2 max
smoking drug, use and sedentary lifestyles can decrease
how does training improve your vo2 max
cardiovascular activites will increase your vo2 max
what will a successful training programme continue
it will meet the persons individual needs and take many factors into account
what is SPORT
specificity
progression
overload
reversibility
tedium
what is specificity
training is specific to a COF or sport
what is progression
the amount of training increases
what is overload
the training is harder and more intense than normal
what is reversibility
progress made is lost and fitness starts to decline
what is tedium
a variety within a training program to prevent boredom
principles of overload
FITT
frequency
intensity
time
type
what is frequency
how often you train or exercise
what is intensity
how hard and intense you train
what is time
how long you exercise for
what is type
what type of training you do such as strength, stretching…
protocol for the multistage fitness test
Mark a 20m distance on a flat surface with cones
Preform continuous shuttle-runs between the cones
Pace is dictated by a soundtrack and the time between the ‘beeps’ becomes progressively shorter
If 3 beeps are missed your test is over
protocol for the cooper test
Run continuously for 12 minutes on a running track
Compare distance covered with established norms
protocol for the multistage abdominal curl test
Gather a mat, stopwatch and partner
Complete as many full sit ups as possible in 30 seconds
Partner will keep timing and counts
protocol for the sit and reach test
Requires the use of a sit and reach box
Sit with legs fully extended and feet flat against the box
Slide both hands forward until you can reach no further
Measurement it taken from the finger tips
protocols for the hand grip dynamometer
Adjust the grip and set the scale to 0
Squeeze the dynamometer as hard as you can
Repeat for both hands and compare with normative data
protocol for the 1 rep max test
Select an exercise and a weight you know you can lift
If successful rest and increase the weight
Repeat this process until you reach a weight at which you can only complete one full repetition
A spotter must be present for safety
protocol for the 30 meter sprint test
Mark a 30m distance on a flat surface
On ‘go’ sprint the distance as quickly as possible
A partner can time using a stopwatch or time gates can be used
protocol for the sergeant vertical jump
Face a wall and stretch both arm above your head to measure standing height
Mark this height on a jump board or with chalk
Stand side on to the wall and jump as high as possible
Touch the wall at your highest point
Measure the distance between the 2 marks
protocol for the illionis agility test
Set up the preset course with cones
Lie face down behind the start line
On ‘go’ fun around the cones as quickly as possible
A partner stops the timer as you cross the finish line
protocol for the standing stork test
Stand on one foot and place the other beside the knee
Hand are placed on hips and eyes are closed
A partner stops the time when you open your eyes, loose balance or when your foot falls
protocol for the anderson wall toss test
Stand exactly 2 metres from a flat wall
Throw the ball underarm and catch with the other
A partner times you for 30 seconds and counts the number of successful catches
protocol for the ruler drop test
A partner holds a metre ruler in a vertical position
Thumb and fingers are placed alongside the 0cm mark
When the ruler is dropped catch as quickly as possible between the thumb and forefinger
Score is taken from above the finger
what are the methods of training
continuous
plyometrics
weight
fartlek
circuit
HIIT
what is continiuous training
sustained exercise at a contact
moderate/low intnsity
no breaks
aerobic
advantages and disadvantages of continuous training
advantages - minimal equipment and free
disadvantages - time consuming and boring
what is plyometric training
develops power - form of interval training
maximum force
short time
eccentric and conncentric moves
advantges and disadvantages of plyometric training
advatages - rapid and power development
disadvantages - high rish of injury
what is weight training
resistance training
muscles move isotonically
links with 1 rep max
advantages and disadvantages of weight training
advantages - change easily for endurence, strength, or muscle groups
disadvantages - injury if poor technique
what is fartlek training
a form of continuous training
involves changes in pace, speed and gradient
advantages and disadvantages of fartlek training
advantages - can work both energy systems and change in pace allows recovery
disadvantages - there may not be hills
what is HIIT training
high internsity interval training
period of high intensity followed by a period of rest
short sharp actions
advantages and disadvantages of HIIT training
advantages - quick and easy to manipulate
disadvantages - fatigue happens quickly
what is circuit training
a form of interval training
a period of work followed by a period of rest
can be general fitness circuitcircuit working on strength, power…
advantages and disadvantages of circuit training
advantages - can use simple exercises, time efficient and can focus on specific COF
disadvantages - space and equipment are needed
3 parts of a warm up
pulse raiser
dynamic stretching
skill familiarisation
what is a warm up for
Reduce the risk of injury to muscles, tendons and ligaments.
Prepare the body for specific exercises and to get a feel for any equipment, skills or playing surfaces.
Increase blood flow and temperature of muscles so they will react quicker.
Allows for a greater range of movement around the various joints.
phycological reasons for a warm up
Focus - get ready in your mind
Stress
Confidence
what is a cool down
Gentle exercise to slowly reduce the bodies heart rate and temperature, allowing the body to gradually return to normal.
reasons for a cool down
It helps to rid the muscles of any lactic acid.
Stretching gently loosens any muscles that may have tightened.
It can also help reduce muscle stiffness and soreness following exercise.
