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PE GCSE > Health, Fitness and Wellbeing > Flashcards

Health, Fitness and Wellbeing Flashcards

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1
Q

what is health

A

a complete state of physical, mental and social wellbeing and not merely the absence of disease or infirmity

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2
Q

what is physical health

A

being well in the body and free from injury and illness
you can carry out dialy tasks and free from disease, injury or illness

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3
Q

what is mental health

A

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

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4
Q

what is social health

A

a positive sense of involvement with family, friends and others in a community

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5
Q

what is fitness

A

the ability to cope with(or meet) the demands of the enviroment

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6
Q

what are enviromental demands

A

everyday tasks
balancing responsibilites
athletes
manual jobs

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7
Q

fitness and everyday tasks

A

climbing stairs
carrying heavy objects
walking

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8
Q

fitness and balancing responsibilities

A

at home or at work without getiing tired

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9
Q

athletes and fitness

A

big enviromental demand due to the fitness requirements

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10
Q

th

manual jobs and fitness

A

more demand than an office job

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11
Q

how to improve fitness and health

A

live an active and healthy lifestyle
eat a balanced diet
maintain fitness levels

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12
Q

relationships between health and fitness

A

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

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13
Q

positive physical effects of exercise

A

allows the body system to work
increases mobility
reduces chances of illness and obesity
allows us to preform everyday tasks

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14
Q

positive mental effects of exercise

A

able to cope with stress
makes us feel good
gives us good self-esteam

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15
Q

positive social effects of exercise

A

increase ability to mix with people
makes friendship
give people a purpose

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16
Q

what does a balanced diet

A

carbohydrates
protein
fats
dietary fibre
water
minerals
vitamin

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17
Q

explain carbohydrates

A

provide quick and effecient energy for movement

from honey, cookies, bread, rice, pasta

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18
Q

explain proteins

A

repair growth and effecient working of all the body tissues

from meat, fish, dairy, lentils…

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19
Q

explain fats

A

provide energy very slowly, protect vital organs and prevents heat loss

from cheese, cream, oils

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20
Q

explain minerals

A

essentail for many processes such as bone growth/strength, nervous system, red blood cells…

milk - calcium
red meat - iron
bananas - potassium

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21
Q

explain vitamins

A

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

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22
Q

explain fibre

A

effective bowel funtion and healthy digestions

fruit, vegtables

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23
Q

explain water

A

helps carry nutrients and remove waste products

water, foods high in water

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24
Q

what is energy balance

A

making sure the quantity we take in relates to how much exercise we do

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25
Q

what happens if we eat too much

A

overweight

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26
Q

what happens if we eat too little

A

underweight

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27
Q

what is a calorie

A

a masure of how much energy we take in from the food we eat

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28
Q

calorie intake for male and female

A

2000 female
2500 male

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29
Q

health related components of fitness

A

cardiovascular endurence
flexibility
muscular endurence
power
speed
strenth

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30
Q

skill related components of fitness

A

agility
balance
coordination
reaction time

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31
Q

what is cardiovascular endurance

A

allows you to work for long period of time with the lungs, heart and blood working effeiently to supply oxygen to the muscles

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32
Q

what is flexibilty

A

range of movement around a joint

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33
Q

what is muscular endurance

A

ability of your muscles to work continuously without getting tired

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34
Q

what is power

A

being able to preform strength movements at speed

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35
Q

what is speed

A

ability to preform over a distance

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36
Q

what is strength

A

ability to exert the maximum amount of force in one go

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37
Q

what is agility

A

ability to change body position quickly under control

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38
Q

what is balance

A

being able to maintain a body position

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39
Q

what is coordination

A

ability to use two body parts at the same time

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40
Q

what is reaction time

A

the time it takes to respond to a stimulus

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41
Q

cardiovascular endurence test

A

multi stage fitness test
cooper test

42
Q

felxibility test

A

sit and reach test

43
Q

muscular endurence test

A

multi stage abdominal curl test

44
Q

power test

A

vertical jump test

45
Q

speed test

A

30 meter sprint test

46
Q

strength test

A

1 rep max test
hand grip test

47
Q

agility test

A

illinois agility test

48
Q

balance test

A

standing stork test

49
Q

coordination test

A

anderson wall toss test

50
Q

reaction time test

A

ruler drop test

51
Q

what is VO2 max

A

volume of oxygen that can be consumed while exercising at a maximum capacity

52
Q

why do you asses VO2 max

A

to assess your fitness, the measurement is normally the best way to measure your cardiovascualr endurence

53
Q

what is VO2 max measured in

A

ml/kg/min

54
Q

factors which affect the VO2 max

A

age
gender
genetics
lifestyle
training

55
Q

way to remebr factors of VO2 max

A

a greedy guy loves toasties

56
Q

how does age affect vo2 max

A

oxygen uptake is at its strongest in young adults

57
Q

how does gender affect vo2 max

A

vo2 max values are higher in men than women

58
Q

how does gemetics affect vo2 max

A

type of muscle fibers and size of your heart

59
Q

how does lifestlye affect vo2 max

A

smoking drug, use and sedentary lifestyles can decrease

60
Q

how does training improve your vo2 max

A

cardiovascular activites will increase your vo2 max

61
Q

what will a successful training programme continue

A

it will meet the persons individual needs and take many factors into account

62
Q

what is SPORT

A

specificity
progression
overload
reversibility
tedium

63
Q

what is specificity

A

training is specific to a COF or sport

64
Q

what is progression

A

the amount of training increases

65
Q

what is overload

A

the training is harder and more intense than normal

66
Q

what is reversibility

A

progress made is lost and fitness starts to decline

67
Q

what is tedium

A

a variety within a training program to prevent boredom

68
Q

principles of overload

A

FITT
frequency
intensity
time
type

69
Q

what is frequency

A

how often you train or exercise

70
Q

what is intensity

A

how hard and intense you train

71
Q

what is time

A

how long you exercise for

72
Q

what is type

A

what type of training you do such as strength, stretching…

73
Q

protocol for the multistage fitness test

A

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

74
Q

protocol for the cooper test

A

Run continuously for 12 minutes on a running track
Compare distance covered with established norms

75
Q

protocol for the multistage abdominal curl test

A

Gather a mat, stopwatch and partner
Complete as many full sit ups as possible in 30 seconds
Partner will keep timing and counts

76
Q

protocol for the sit and reach test

A

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

77
Q

protocols for the hand grip dynamometer

A

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

78
Q

protocol for the 1 rep max test

A

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

79
Q

protocol for the 30 meter sprint test

A

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

80
Q

protocol for the sergeant vertical jump

A

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

81
Q

protocol for the illionis agility test

A

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

82
Q

protocol for the standing stork test

A

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

83
Q

protocol for the anderson wall toss test

A

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

84
Q

protocol for the ruler drop test

A

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

85
Q

what are the methods of training

A

continuous
plyometrics
weight
fartlek
circuit
HIIT

86
Q

what is continiuous training

A

sustained exercise at a contact
moderate/low intnsity
no breaks
aerobic

87
Q

advantages and disadvantages of continuous training

A

advantages - minimal equipment and free
disadvantages - time consuming and boring

88
Q

what is plyometric training

A

develops power - form of interval training
maximum force
short time
eccentric and conncentric moves

89
Q

advantges and disadvantages of plyometric training

A

advatages - rapid and power development
disadvantages - high rish of injury

90
Q

what is weight training

A

resistance training
muscles move isotonically
links with 1 rep max

91
Q

advantages and disadvantages of weight training

A

advantages - change easily for endurence, strength, or muscle groups
disadvantages - injury if poor technique

92
Q

what is fartlek training

A

a form of continuous training
involves changes in pace, speed and gradient

93
Q

advantages and disadvantages of fartlek training

A

advantages - can work both energy systems and change in pace allows recovery
disadvantages - there may not be hills

94
Q

what is HIIT training

A

high internsity interval training
period of high intensity followed by a period of rest
short sharp actions

95
Q

advantages and disadvantages of HIIT training

A

advantages - quick and easy to manipulate
disadvantages - fatigue happens quickly

96
Q

what is circuit training

A

a form of interval training
a period of work followed by a period of rest
can be general fitness circuitcircuit working on strength, power…

97
Q

advantages and disadvantages of circuit training

A

advantages - can use simple exercises, time efficient and can focus on specific COF
disadvantages - space and equipment are needed

98
Q

3 parts of a warm up

A

pulse raiser
dynamic stretching
skill familiarisation

99
Q

what is a warm up for

A

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.

100
Q

phycological reasons for a warm up

A

Focus - get ready in your mind
Stress
Confidence

101
Q

what is a cool down

A

Gentle exercise to slowly reduce the bodies heart rate and temperature, allowing the body to gradually return to normal.

102
Q

reasons for a cool down

A

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.

PE GCSE (3 decks)

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