Health, Fitness and Wellbeing Flashcards
Benefits of Physical Health
- Improves heart function
- Improved efficiency of body systems e.g. digestion, healthier skin
- Reduced chances of illness (stronger immune system)
- Avoid obesity
Benefits of Mental health
- Reduces stress
- Reduces tension (cathartic)
- Release of ‘feel good’ hormones (serotonin)
What are the benefits of lifelong physical activity?
Mental, social and physical health and wellbeing
What’s the definition of a sedentary lifestyle?
A lifestyle with irregular or no physical activity
What are the consequences of a a sedentary lifestyle?
- Weight gain/obesity
- Heart disease
- Hypertension (pressure in blood vessels too high)
- Diabetes
- Poor sleep
- Poor self-esteem
- Lethargy
Suggest some ways to prevent a sedentary lifestyle
Work: Go for lunchtime walk, stand to make phone calls
Home: set alarm to move, stand up for tea breaks
Travel: walk up stairs instead of using lifts, cycle, get off bus early
School: active learning methods, move around between lessons
How is energy measured/obtained
Calories
Obtained from good we eat (Kcal - kilocalorie)
What’s the average number of calories that men/women should consume in a day?
Men - 2500 Kcal
Women - 2000 Kcal
What factors affect the recommended calorie intake per day?
Gender
Age (peak during 20s and 30s as more energy is required)
Height (taller requires more food)
Energy expenditure (job/sport/physical activity)
What does inactive mean?
Getting less than the recommended level of activity
What’s the recommended level of activity for children and adults?
Children - 7x 60 mins per week
Adults 5x 30 mins per week
What’s the equation for BMI?
weight (kg) / Height ^2 (m^2)
What is obesity?
BMI over 30
Also considered to be excessive amounts of fat
What are the effects of obesity on performance?
- Limits stamina
- Limits flexibility
- Acute pain
- Limits agility
- Limits speed
- Danger to others
What are the possible impacts of obesity on physical health?
- Cancer
- Increased change of heart attack
- Type 2 diabetes
- High cholesterol
What are the possible impacts of obesity on mental health?
- Depression
- Decrease in confidence/self-esteem
What are the possible impacts of obesity on social wellbeing?
- Can’t leave home
- Inability to socialise
What’s body composition?
% of fat (can be changed)
What’s a somatotype?
Fixed body type
Endomorph
- Hips wider than shoulders (pear-shaped)
e.g. rugby forward
Mesomorph
- Broad shoulders, narrow hips (wedge-shaped)
e.g. swimming (speed, strength, power)
Ectomorph
- Narrow shoulders and hips
- Slender, thin
e.g. Marathon runner, high jump
What are the reasons to have a balanced diet?
- No single food contains all the necessary nutrients
- We want lots of nutrients, vitamins and minerals
- Unused energy is stored as fat which can lead to obesity
- Need suitable energy for activity
- Nutrients for growth, energy and hydration
What benefits do different nutrients provide?
Protein - Growth
Carbs/fats - Energy
Water/fluids - Hydration
What consumption of different nutrients should we have in a balanced diet? - what proportion of energy do we get from each one?
Carbohydrates: 55-60% (potatoes, rice, fruit, veg, pasta)
Fats: 25-30% (good fats processed aerobically)
Protein: 15-20% (meat, fish, dairy)
What are carbohydrates (glucose) and what do they do?
- Get broken down into simple sugars so they can be absorbed
- Begin as starches that need to be broken down
- They are the ‘preferred’ energy source for all activities at all intensities
What are fats (lipids) and what do they do?
- Main sources are animals and plants
- Plants tend to produce healthy fats
- Animals tend to provide less healthy fats (exceptions include fish)
- Carry more energy than carbohydrates
- Power low intensity energy (sitting)
What are proteins and what do they do?
- Used for growth + adaptation process
- Repairs tissue after intense exercise
- Builds muscle tissue
What are vitamins and minerals and what do they do?
- Essential for maintaining efficient working of the body systems and health in general
Calcium: Construction of cells in bones
Sodium: Maintains a balance of bodily fluids and keep muscles and nerves running smoothly
What’s hydration?
Having enough water to enable normal functioning of the body
What’s water balance?
Hydration prevents dehydration
What are the effects of dehydration?
- Increased blood viscosity slows blood flow, so less oxygen is delivered to working muscles
- Increased heart rate (irregular heart beat when working hard)
- Increased body temperature = overheating
- Slowed reactions = loss of concentration and poor decision making
- Muscle cramps/muscle fatigue
What are the types of drinks?
Water, Isotonics, Hypertonics
- Taken before, during and after exercise to maintain water balance and prevent dehydration
Describe ‘social health and wellbeing’.
- Basic human needs are being met (food, shelter and clothing) (1)
- Where an individual is socially active (1)
- Experience little stress in social situations (1)
- Have friends and a support network (1)
State the positive effects that sporting activities can have on ‘mental health and wellbeing’.
- Increase in confidence/self-esteem (1)
- Reduces stress/tension/anxiety (1)
- Helps to alleviate depression (1)
- Able to control emotions/anger (1)
- Release of (serotonin) feel good hormones/makes an individual feel happy (1)
Women and men average daily calorie intake
Women - 2000
Men - 2200 to 3000
Name and describe 3 factors that affect daily calorie intake (apart from gender)
- Age (1)
- People under the age of 25 need more calories (1)
- Height (1)
- You need to consume more calories the taller you are (1)
- Energy expenditure (1)
- The more exercise you do the more calories you will need (1)
- You need more energy to carry out the exercise (1)
Explain two other ways that good physical health and wellbeing helps to improve
performance in sport.
Improved heart function (sub-max 2 marks)
* Improved heart function will allow more oxygen rich blood to be pumped to the working muscles
in each beat (1)
* This provides more energy which allows a performer to offset the onset of fatigue (1)
Improved efficiency of the body systems (sub-max 2 marks)
* Improved efficiency of the cardiovascular system which improves aerobic capacity (1)
* Allows a performer to perform at a lower intensity for longer (1)
Reduces the risk of some illness (sub-max 2 marks)
* Reduces the risk of some illnesses such as diabetes which can reduce energy levels (1)
* This will mean illnesses do not restrict a performer and they can continue to perform at a high
level (1)
