Health, Fitness and Wellbeing PAPER TWO

Question 1

Benefits of Physical Health

Answer 1

• Improves heart function
• Improved efficiency of body systems e.g. digestion, healthier skin
• Reduced chances of illness (stronger immune system)
• Avoid obesity

Question 2

Benefits of Mental health

Answer 2

• Reduces stress
• Reduces tension (cathartic)
• Release of ‘feel good’ hormones (serotonin)

Question 3

What are the benefits of lifelong physical activity?

Answer 3

Mental, social and physical health and wellbeing

Question 4

What’s the definition of a sedentary lifestyle?

Answer 4

A lifestyle with irregular or no physical activity

Question 5

What are the consequences of a sedentary lifestyle?

Answer 5

• Weight gain/obesity
• Heart disease
• Hypertension (pressure in blood vessels too high)
• Diabetes
• Poor sleep
• Poor self-esteem
• Lethargy

Question 6

Suggest some ways to prevent a sedentary lifestyle

Answer 6

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

Question 7

How is energy measured/obtained

Answer 7

Calories
Obtained from the food we eat (Kcal - kilocalorie)

Question 8

What’s the average number of calories that men/women should consume in a day?

Answer 8

Men - 2500 Kcal
Women - 2000 Kcal

Question 9

What factors affect the recommended calorie intake per day?

Answer 9

Gender
Age (peak during 20s and 30s as more energy is required)
Height (taller requires more food)
Energy expenditure (job/sport/physical activity)

Question 10

What does inactive mean?

Answer 10

Getting less than the recommended level of activity

Question 11

What’s the recommended level of activity for children and adults?

Answer 11

Children - 7x 60 mins per week
Adults 5x 30 mins per week

Question 12

What’s the equation for BMI?

Answer 12

weight (kg) / Height ^2 (m^2)

Question 13

What is obesity?

Answer 13

BMI over 30
Also considered to be excessive amounts of fat

Question 14

What are the effects of obesity on performance?

Answer 14

• Limits stamina
• Limits flexibility
• Acute pain
• Limits agility
• Limits speed
• Danger to others

Question 15

What are the possible impacts of obesity on physical health?

Answer 15

• Cancer
• Increased chance of heart attack
• Type 2 diabetes
• High cholesterol

Question 16

What are the possible impacts of obesity on mental health?

Answer 16

• Depression
• Decrease in confidence/self-esteem

Question 17

What are the possible impacts of obesity on social wellbeing?

Answer 17

• Can’t leave home
• Inability to socialise

Question 18

What’s body composition?

Answer 18

% of fat (can be changed)

Question 19

What’s a somatotype?

Answer 19

Fixed body type

Question 20

Endomorph

Answer 20

• Hips wider than shoulders (pear-shaped)
  e.g. rugby forward

Question 21

Mesomorph

Answer 21

• Broad shoulders, narrow hips (wedge-shaped)
  e.g. swimming (speed, strength, power)

Question 22

Ectomorph

Answer 22

• Narrow shoulders and hips
• Slender, thin
  e.g. Marathon runner, high jump

Question 23

What are the reasons to have a balanced diet?

Answer 23

• 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

Question 24

What benefits do different nutrients provide?

Answer 24

Protein - Growth
Carbs/fats - Energy
Water/fluids - Hydration

Question 25

What consumption of different nutrients should we have in a balanced diet? - what proportion of energy do we get from each one?

Answer 25

Carbohydrates: 55-60% (potatoes, rice, fruit, veg, pasta) Fats: 25-30% (good fats processed aerobically) Protein: 15-20% (meat, fish, dairy)

Question 26

What are carbohydrates (glucose) and what do they do?

Answer 26

- 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

Question 27

What are fats (lipids) and what do they do?

Answer 27

- 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)

Question 28

What are proteins and what do they do?

Answer 28

- Used for growth + adaptation process - Repairs tissue after intense exercise - Builds muscle tissue

Question 29

What are vitamins and minerals and what do they do?

Answer 29

- 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

Question 30

What's hydration?

Answer 30

Having enough water to enable normal functioning of the body

Question 31

What's water balance?

Answer 31

Hydration prevents dehydration

Question 32

What are the effects of dehydration?

Answer 32

- 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

Question 33

What are the types of drinks?

Answer 33

Water, Isotonics, Hypertonics - Taken before, during and after exercise to maintain water balance and prevent dehydration

Question 34

Describe ‘social health and wellbeing’.

Answer 34

* 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)

Question 35

State the positive effects that sporting activities can have on ‘mental health and wellbeing’.

Answer 35

* 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)

Question 36

Explain two other ways that good physical health and wellbeing helps to improve performance in sport.

Answer 36

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)

Question 37

Identify some causes of obesity

Answer 37

- Sedentary lifestyle - Unbalanced diet - Energy intake greater than energy expenditure