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Heath, Fitness and Training Flashcards

1
Q

define health

A

the complete state of metal, physical and social wellbeing not just the absence of disease

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2
Q

define fitness

A

the ability to meet the demands of your environment

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3
Q

how can exercise help physical wellbeing?

A

-improved heart function
-improved efficiency of body systems

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4
Q

explain what is meant by “improved heart function” (4)

A

-lower resting HR
-increased SV
-reduction of risks to certain diseases e.g. CHD and type 2 diabetes (which helps avoid obesity)

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5
Q

explain what is meant by “improved efficiency of body systems” (4)

A

-muscular, skeletal, cardiovascular and respiratory systems benefited
-muscles, ligaments, tendons stronger
-bones denser
-lungs and heart more efficient (fitness)

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6
Q

define well-being

A

a mix of physical, social and mental factors that give a sense of being comfortable, healthy and happy

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7
Q

how does exercise help mental health? (4/5)

A

-releases endorphins and produce serotonin which regulates mood, anxiety and happiness
-relive stress and tension
-ability to control emotions better
-increases self esteem

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8
Q

how does exercise help social well-being? (4/5)

A

-sense of belonging and value
-opportunities to socialise and develop friendships
-learn teamwork and communication
-allows basic needs to be met (clothing, food and shelter)

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9
Q

for good physical, social and mental health and wellbeing you must….. (5)

A

-exercise regularly
-keep a healthy balanced diet
-don’t smoke
-drink sensibly
-minimise stress
-mix socially
-maintain a level of fitness to maintain health

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10
Q

what happens to fitness if a performer catches a cold?

A

-fitness levels may decrease
-reversibility can occur
-unable to train/exercise

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11
Q

how does fitness reduce the risk of injury?

A

-regular exercise helps strengthen muscles, ligaments and tendons as well as improving bone density

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12
Q

what percent of carbohydrates are needed in the diet?

A

55-60%

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13
Q

what percent of fats are needed in the diet?

A

25-30%

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14
Q

what percent of proteins are needed in the diet?

A

15-20%

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15
Q

what 7 things does a performer need for a balanced diet?

A

1.vitamins
2.minerals
3.water
4.fibre
5.carbohydrates
6.fats
7.proteins

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16
Q

what happens if a person has a poor, unbalanced diet?

A

unused energy is stored as fat which leaded to overweight then obesity

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17
Q

define dehydration

A

excessive loss of body water that interrupts functioning of the body

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18
Q

what can dehydration lead to? (5)

A

-thick blood (slower flow) less O2 to muscles
-increased HR
-high body temp
-slow reactions
-muscle fatigue

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19
Q

how many calories a day should a man intake?

A

2500

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20
Q

how many calories a day should a women intake?

A

2000

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21
Q

name the 10 components of fitness

A

-Coordination
-speed
-flexibility
-strength
-muscular endurance
-cardiovascular endurance
-reaction time
-agility
-balance
-power

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22
Q

what are the 4 skill related fitness

A

-coordination
-reaction time
-agility
-balence

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23
Q

what are the 6 health related fitnesses

A

-speed
-power
-strength
-flexibility
-CV endurance
-M endurance

24
Q

what is the definition for agility?

A

the ability to change direction quickly whilst in control

25
what is the definition for balance?
the ability to keep your centre of mass over the base of support
26
what is the definition for flexibility?
the range of movement at a joint
27
what is the definition for reaction time?
the time taken to respond to a stimulus
28
what is the definition for co-ordination?
the ability to use 2 or more body parts at the same tie efficiently
29
what is the definition for cardiovascular endurance?
the ability of the heart and lungs to deliver oxygen to the working muscles
30
what is the definition for strength?
the ability to overcome resistance
31
what is the definition for power?
strength x speed to create fast, high intensity movements
32
what is the definition for speed?
maximum rate at which a individual is able to perform a movement/ cover distance in a period of time
33
what is the definition for muscular endurance?
the ability of a muscle to undergo repeated contractions avoiding fatigue
34
give a sport example where agility is vital
-rugby/football winger to beat an opponent OR -badminton/ tennis player reaction to shot placement
35
give a sport example where balance is vital (static and dynamic)
in gymnastics static- holding a handstand dynamic- cartwheel
36
give a sport example where flexibility is vital
-hurdling (leading and trailing leg) OR -doing the splits in floor routine of gymnastics
37
give a sport example where reaction time is vital
-responding to the gun at the start of a sprint
38
give a sport example where muscular endurance is vital
-endurance athlete in races such as swimming, cycling and running e.g. Tour de France
39
give a sport example where speed is vital
-100m sprinter
40
give a sport example where power is vital
-smash in badminton OR -uppercut in boxing
41
give a sport example where strength is vital
-hammer thrower OR -rugby scrum
42
give a sport example where cardiovascular endurance is vital
-endurance athletes such as rowers, triathletes, swim, run ext...
43
give a sport example where co-ordination is vital (head, hand, foot/ eye)
head/eye- heading a football hand/eye- catching a cricket ball foot/eye- taking a conversion in rugby
44
name and describe a test for flexibility (4)
sit and reach test 1.must remove shoes 2.legs straight 3.on the sit and reach box -tests hamstring, lower back and hip flexors -need a slider, sit and reach box and a ruler -measured in cm
45
name and describe a test for strength (4) (hand grip dynamometer)
hand grip dynamometer 1.grip the dynamometer 2.keep it 90 degrees 3.keep above hip 4.squeeze as hard as possible -repeat 3 times -measure of reading
46
name and describe a test for strength (4) (one rep max)
one rep max 1.start at a weight comfortable 2.increase the weight until participant can't do any more 3. increase by 5kg each rep and allow recovery time -need weights and a spotter -weigh in Kg -weight lifted x 100 / body weight
47
name and describe a test for speed (4)
30 meter sprint test 1.set up two speed gates/cones 30 meters apart 2.run through both sets of cones 3.start the timer as the participant leaves the first cones and stop as they go though the second set -need cones, tape measure, stopwatch and area with run off -timed in seconds
48
name and describe a test for cardiovascular endurance (4) (multistage fitness test)
multistage fitness test 1. measure a 20 meter distance and put some on either side 2.start on 3 strikes 3.play audio and participants must get to other side before the bleep 4.run until exhaustion -measured in ml/kg/min -need a tape measure, cones, audio of bleeps
49
name and describe a test for cardiovascular endurance (4) (12 minute cooper run)
12 minute Cooper run 1.get a area such as a 400m track or a netball court 2.measure diameter of area 3.participant should run as far as they can in 12 minutes -need a stop watch and measuring tape if necessary -measured in ml/kg/min
50
name and describe a test for power (4)
vertical jump test 1. stand with arm straight and extended 2. record standing reach height 3.jump and make mark 4.measure difference -repeat 3 times and find mean -need a wall, measuring tape and chalk - measured in cm
51
name and describe a test for agility (4)
Illinois agility test 1.set up the 5 by 10 corse marked out with cones and poles 2.participant should start on their front 3.start stopwatch when the go and stop once they finish -timed in seconds -need tape measure, cones and poles
52
name and describe a test for muscular endurance (4)
multi-stage abdominal curl conditioning test 1.do as many full sit ups in the time of 30 seconds 2.partner stand on feat 3. and counts the number of full sit ups -measured in number of sits/30 seconds -need a mat, a partner and a stopwatch
53
name and describe a test for reaction time (4)
ruler drop test 1. performer puts out thumb and index finger of dominant hand and have ruler in-between 2.set up thumb with 0cm of the ruler 3.partner should drop ruler at a random time 4.measure how far it took for the participant to catch it -need a ruler and a partner -measured in cm
54
name and describe a test for co-ordination (4)
Anderson wall toss test 1. stand 2 meters away from the wall 2.throw the ball in one hand and catch in the other 3.then throw from that hand and catch with initial hand at wall -measured in number of completed throws/catches in 30 seconds
55
name and describe a test for balance (4)
stalk stand test 1.

PE (5 decks)

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