Health, Fitness And Wellbeing Flashcards
What’s health ?
State of complete mental, physical and social wellbeing. Not merely the absence of disease
3 categories of health
Physical
Social
Mental
What’s physical health ?
Body systems working well, free from illness and injury
What’s mental health?
State of wellbeing in which an individual realises their potential and value . Can cope with normal stress of life
What’s social health ?
Basic human needs met. Friendship and support and value in society
Little stress in social situations
Physical health benefits …
-Improved heart function / health
-reduced risk of illness
-reduced risk of obesity
Mental health benefits …
-Reduce stress/ tension /depression
-helps someone control their emotions
-increased confidence
Social health benefits …
-Opportunity to make friends
-more confident in social situations
-develops teamwork
What’s fitness ….
Example …
-Ability to cope with the demands of your environment
Eg-someone with broken leg can go school but not play football
Improvements in fitness will….
-reduce chances of getting injured
-make you happier (mental benefit)
-make it easier to complete physical work
What’s a sedentary lifestyle ?
A lifestyle with little or no physical activity
Consequences of a sedentary lifestyle ?
-Poor sleep patterns
-Increased risk of diabetes
-increased risk of heart disease
-lower self esteem /confidence
-increased weight / risk of obesity
Impacts of obesity on
-fitness
-physical health
-mental health
Social health
Fitness- decreases cardiovascular endurance, reduced speed / power
Physical - increased risk of heart attacks m higher blood pressure
Mental health - lower self esteem, anxiety / stress
Social health - less likely to socialise, uncomfortable in social situations
What’s a somatotype ?
What factors does it consider?
Method of classifying body shapes / types
-fat %
-muscle %
-Height
Three extremes of somatotypes and what they are ..
Endomorph - fat
Mesomorph- muscular
Ectomorph - skinny
Endomorph characteristics …
-pear shaped body
-narrow shoulders
-wide hips
-high body fat %
-low centre of gravity
Strengths of endomorphs and sports they’re good at…
-excellent in sports that require power and strength
-low centre of gravity means they’re difficult to move
-prop forward in rugby , shot putter
Weaknesses of endomorphs …
Struggle in endurance events that require cardiovascular endurance as they carry excess fat
Characteristics of a mesomorph …
-High % of muscle and low fat %
-broad shoulders
-narrow hips
Strengths of mesomorphs …
Sports that benefit from a mesomorph physique ..
-High muscle % and low fat % means they’re suited to lots of sports
-excellent in sports that require speed, power and strength
-sprinters,weightlifters ,gymnasts
Weaknesses of a mesomorph….
Struggle in endurance events due increased muscle mass
Ectomorph characteristics …
-Tall and thin
-Low% of muscle and fat
-narrow hips and shoulders
-low centre of gravity
Strengths of the Ectomorph physique …
Sports that would benefit ..
-good cardiovascular endurance due to long stride lengths
-good at high jump due to high centre of gravity and no excess weight to lift
-distance running , marathons
Weaknesses of Ectomorphs…
-struggle in power / strength events due to low muscle %
What are calories ( energy from food ) used for?
Movement , Growth and repair
Average calories for men ….
Women..
Men - 2500
Women-2000
4 factors effecting the number of calories someone will need … and explained
1) age : people under 25 need more as bodies are growing
2) height : taller people burn more as they have larger skeletons
3) gender : males need more as they have higher skeletons and a higher muscle mass
4) energy expenditure : how active you are
What’s a balanced diet ?
A diet that contains the correct amount of calories for the individual , and correct amount of nutrients, fibres,minerals ,vitamins and water
7 components in a balanced diet
Water
Fibre
Fat
Protein
Vitamins
Minerals
Carbs
What’s the function of carbs ?
What %of our diet should it make up ?
-provide body with energy ( glucose)
-55-60%
2 sources of carbs , what they do, foods that have them
Simple carbs - provide energy quick ( easily broken down)
Eg - fruit, sugar ,yogurt
Complex carbs - slow release energy ( hard to break down )
Eg- bread, pasta, vegetables
Function of protein , sources and what % of our diet does it make up .
Function - growth and repair of muscles
Source - meat , eggs beans
15-20% of our diet
Function of fats , source and % of our diet ..
Function - provide energy for low intensities
Source - saturated fats ( linked to obesity ) ( sausages, fried food)
Unsaturated fats ( oily fish )
Function of water…
How much do males and females need
Function - maintain hydration levels , regulate body temp , improved focus / reaction time
Makes 2,5 liitres
Female -2 litres
Factors that determine how much water we need
1) temp - hotter conditions require more water
2) activity levels - more water lost through sweat
3) environment - need more water in a hot country
What’s dehydration?
Excessive loss of water , interrupting normal functioning of the body
5 signs of dehydration ?
-rapid breathing and heartbeat
-dry mouth and skin
-fever and chills
-muscle cramps
-dizziness and headaches
5 effects of dehydration?
1) blood thickening - blood becomes more viscous and can’t flow easily
2) heart rate increases - heart works harder to pump thick blood around body
3) increased body temp- no water to cool body so will overheat
4) slow per reaction times - poor decision making
5) muscle cramps nausea and headaches
