Paper 2 - Health, Fitness and Wellbeing Flashcards
What is Health?
The state of complete physical, mental and social well-being
And not merely the absense of disease or infirmity
What is Well-being?
The state of feeling content, happy and healthy
What is Fitness?
The ability to meet the demands of the environment
What are the categories of health?
- Physical
- Social
- Emotional
What are the physical benefits of exercise?
- Reduces chance of injury
- Reduces the risk of coronary heart disease (CHD)
- Prevents blood pressure
- Increases bone density
- Prevents obesity
- Helps to avoid Type 2 diabetes
- Improves posture
- Improves fitness
How does regular exercise help to prevent high blood pressure?
- Keeps your heart strong
- Keeps arteries elastic
—> Helps to remove cholesterol from artery walls
How does regular exercise help to prevent obesity?
By using up energy that your body would otherwise store as fat
How does regular weight-bearing exercise help to decrease likelihood of fractures?
Helps to strengthen bones by increasing bone density
How does regular exercise help to prevent Type 2 diabetes?
- Helps you maintain a healthy weight - Less likely to get diabetes
- Increases cell’s sensitivity to insulin - Reduces chance of becoming insulin-resistant
How does regular exercise help to improve posture?
⬆️ likeliness of good posture —> Less problems w/ muscles of the back
What are the emotional benefits of exercise?
- Self-esteem/confidence
- Image
- stress management
How does exercise Increase self-esteem/confidence?
Causes body to release hormones which makes you feel happier
—> Makes you feel more confident about yourself
How does exercise Improves Image?
An active person = more likely to have a good self image (where they look good to others)
How does exercise Reduces stress?
Exercise can allow a person to forget about the everyday stresses of life
What are the social benefits of exercise?
- Allows for new friendships to occur
- Reduces loneliness
- Sense of belonging
How does exercise Improve your sense of belonging?
Sharing a common interest & working together = ⬆️ social bonds between team members AND helps feel more involved in society
How does exercise reduce loneliness?
- Gives a chance to meet with others
- Members of the same team will feel they have a collective identity + sense of belonging
How does exercise Help make new friends?
By meeting people also involved in sport
What is a Sedentary lifestyle?
A lifestyle that features little to no physical activity
What are the consequences of a sedentary lifestyle on physical health?
- ⬆️ chance of CHD
- ⬆️ chance of high blood pressure
- Bones get weaker
- Poor fitness levels
- Poor posture
- ⬆️ chance of obesity
How does a sedentary lifestyle increase the chance of Coronary Heart Disease?
Lack of exercise leads to a build up of fat in the arteries
How does a sedentary lifestyle increase the chance of High blood pressure?
Due to increased pressure
How does a sedentary lifestyle increase the chance of obesity?
Any excess energy will be stored as fat
—> ⬆️ Weight
How does a sedentary lifestyle increase the chance of Diabetes?
Without enough exercise the body doesn’t produce enough insulin
How does a sedentary lifestyle make bones weaker?
Body’s bone density will ⬇️due to lack of exercise
How does a sedentary lifestyle promote poor fitness levels, therefore Increasing the chance of injury?
Tiring more easily, suffering muscle damage
How does a sedentary lifestyle promote poor posture?
Leads to muscle & skeletal damage
What are the consequences of a sedentary lifestyle on emotional health?
- Low confidence
- ⬆️ Stress
- Poor body image
How does a sedentary lifestyle increase the chance of low self esteem/confidence?
Lack of energy
—> More likely to be overweight
How does a sedentary lifestyle increase Stress?
Dwelling on stress as to getting rid of them through sport
How does a sedentary lifestyle promote poor body image?
Lack of exercise —> possibly being overweight or extremely underweight
What are the consequences of a sedentary lifestyle on Social health?
- Loneliness & Isolation
- Less chances to make friends
How does a sedentary lifestyle promote Loneliness & Isolation?
Having less people to talk to —> ⬆️ feelings of loneliness & isolation
How does a sedentary lifestyle create less chances to make friends?
Can result in someone not going out as much —> Gives less opportunities to make friends
What is a Balanced diet?
Contains the best ratio of nutrients to match your lifestyle
What are the components of a balanced diet?
- Carbohydrates
- Proteins
- Lipids
- Vitamins
- Minerals
- Fibre
- Water
What are fats also known as?
Lipids
What molecules are fats made from?
Fatty acids
What are the purpose(s) of fat?
- Keeps body warm
- Protects organs
- Provides us with energy
Name some foods where fats are found?
- Butter
- Cheese
- Nuts
- Treats
- Fried foods
Why are fats most suitable for endurance athletes?
Fats are used for energy when stores of carbs run low. However, they are released very slowly
What do carbohydrates provide to muscles during physical activity?
Energy
What are the types of Carbohydrates?
Simple & complex
Give an example of a simple carbohydrate
Sugar
What does simple carbohydrates provide the body with?
Immediate, short burst of energy
Give an example of a complex carbohydrate
Starch (from bread, pasta etc)
What does complex carbohydrates provide the body with?
Slow release of energy
Give an example of foods where simple carbohydrates are found
- Cakes
- Biscuits
- Fruits
Give an example of foods where complex carbohydrates are found
- Rice
- Banana
- Potatoes
- Breads
What’s the purpose of Fibre?
- Keeps digestive system to work smoothly
- Prevents constipation
Name some foods where Fibre is found?
- Bread
- Oats
- Brown rice
- Vegetables
What does having a good digestive system mean?
Your body gets all the nutrients it needs from food
—> Your healthy and can do physical activity
What molecules are proteins made from?
Amino acids
What is the purpose of Protein?
- Allows muscles & body tissues to grow and repair itself
- Provides energy when body’s fat & carbohydrates stores are depleted
Name some foods where Protein is found?
- Meat
- Fish
- Eggs
- Beans
What is the purpose of Vitamins?
Vital in keeping the body functioning well and preventing disease
Give some examples of vitamins
- Vitamin A
- Vitamin D
- Vitamin C
What is Vitamin A used for in the body?
Needed for growth and vision
What is Vitamin C used for in the body?
Heals wounds & helps immune system
What is Vitamin D used for in the body?
Needed for strong bones
—> Helps to prevent injury
Name some foods where Vitamins are found?
- Fruits
- Eggs
- Veg
- Milk
What is the purpose of Minerals?
- Needed for healthy bones & teeth
- Builds other tissues
- increases the efficiency of carrying O2 to muscles & allows it to contract repeatedly
Name some foods where Minerals are found?
- Meat
- Veg
- Cheese
- Milk
What is Calcium used for in the body?
Strong bones & teeth
What is Iron used for in the body?
Making red blood cells in the body
How much of the human body is made up of water?
75%
Name some liquids where water is found?
- Water
- Other liquids
What is the purpose of water?
- Needed for chemical reactions in the body
- Sweat - Help you cool down when temperature rises
What are some effects of dehydration
- Blood thickening
- Muscle fatigue & cramps
- Rise in body temp - can cause heat strokes
Kidneys can build up w/ dangerous nitrates
To stay the same weight, what should the proportions of calories eaten & calories burned be?
Calories eaten == Calories burned
To gain weight, what should the proportions of calories eaten & calories burned be?
Calories eaten > Calories burned
To lose weight, what should the proportions of calories eaten & calories burned be?
Calories eaten < Calories burned
