Paper 2 - Health, Fitness And Wellbeing Flashcards
What is physical health and wellbeing?
All of a person‘s body systems working well and free from illness and injury
What are the benefits of maintaining physical health and wellbeing?
Helps avoid obesity
Improves heart function, making it more efficient at pumping blood around the body
Improves efficiency of musculoskeletal and cardio-respiratory systems
Reduces risks of type 2 diabetes and heart diseases
Enables a higher efficiency in doing everyday tasks that require some sort of flexibility, strength or endurance
What is mental health and wellbeing?
A state of wellbeing in which the individual can cope with the normal stresses of everyday life, can work productively and can make a contribution to the community
What are the benefits to maintaining mental health and wellbeing?
Helps reduce stress and anxiety
Helps to control emotions
Can result in the release of endorphins or serotonin
What is social health and wellbeing?
Basic human needs being met (food, shelter and clothing)
The individual has friendship and support, some value to society and is socially active without having stress in those circumstances
What are the benefits to maintaining social health and wellbeing?
Provides opportunities to socialise and make friends
Enables you to cooperate with others
Enables you to work collaboratively in a team
What is fitness?
The ability to meet with the demands of the environment
What are the benefits to maintaining fitness?
Enables you to improve your level of fitness, as well as overall wellbeing
Reduces chances of injury or illness
Can ensure that you are physically able to work, especially in a laborious job
What is a sedentary lifestyle?
A lifestyle with irregular or no physical activity
What is obesity?
A term used to describe people with a large fat content, caused by an imbalance of calories consumed to burned.
How can you tell if you might have obesity?
BMI < 30 or more
20% above standard weight to height ratio
What are the effects of obesity?
Increased risk of poor sleeping patterns
Increased risk of poor self-esteem
Increased risk of heart disease
Increased risk of type 2 diabetes
Increased risk of hypertension
Increased risk of lethargy
Weight gain
How can obesity affect a person’s fitness?
Limited flexibility
Limited agility
Limited stamina
Limited speed and power
Can affect performances
What is flexibility?
Your range of movement
What is agility?
Ability to change direction
What are the effects of physical ill health?
Increased risk of cancer
Increased risk of type 2 diabetes
Increased risk of heart problems (disease of heart attacks)
Increased risk of hypertension
Increased risk of high cholesterol levels
Increased pressure on joints
What are the effects of social ill health?
An increased risk of being unable to socialise, so poor mental health
Less confidence
What are the effects of mental ill health?
Increased risk of depression
Lasting feelings of hopelessness, losing interests in things you enjoyed
Tiredness
Loss of confidence
What is a somatotype?
A classification of body type - ectomorph, endomorph or mesomorph
What is an ectomorph?
A somatotype characterised by being tall and thin with narrow shoulders and narrow hips
What are the characteristics of an ectomorph?
Very thin and lean (usually tall)
Narrow shoulders, hips and chest
Not much fat/muscle
Long arms and legs
Thin face and high forehead
What activities would be best suited for an ectomorph?
High jump, as they would have less weight to lift up
Long-distance running as they wouldn’t have as much weight to carry
Badminton as they would be more agile and flexible
What is an endomorph?
A somatotype characterised by a pear-shaped body/fatness with wide hips and narrow shoulders
What are the characteristics of an endomorph?
Pear-shaped body
High fat content
Fat, round middle, thighs and upper arms
What activities would be best suited for an endomorph?
Activities that simply require bulk
Front row forwards in rugby as they wouldn’t need to hold off and push against larger players
Shot put as it doesn’t require agility but you need weight to get behind the shot put
Sumo wrestling as you will need to be able to push your opponent out of the ring or on their back, and more weight behind the push would help
What is a mesomorph?
A somatotype characterised by a muscular appearance with wide shoulders and narrow hips
What are the characteristics of a mesomorph?
A wedge body shape
Large muscle content
Broad shoulders and thin waist
Excellent for producing power and strength
What activities would be best suited for a mesomorph?
Sprinting as they would have good leg and arm muscles but not too much weight behind it
Rugby players as they would have a good balance of speed and agility, but also power and strength
What is the recommended daily calorie intake for adult men and women?
Men - 2500 kcal
Women - 2000 kcal
What factors affect calorie requirements?
Height - taller people have larger muscles
Gender - men tend to have larger skeletons and muscle mass
Age - under age of 25 needs more calories, over 25 turns muscle into fat and needs fewer calories
BMR (Basal Metabolic Rate) - how fast energy is used.
Energy expenditure - more exercise needs more energy
What is a balanced diet?
Eating:
The right amount of calories
The right amount for energy expenditure
According to how much you exercise
Different food types to provide suitable nutrients, vitamins and minerals
What are the 7 components of a balanced diet?
Carbohydrates (55-60%)
Protein (15-20%)
Fats (25-30%)
Minerals
Vitamins
Fibre
Water
What are the functions of carbohydrates?
Main and preferred energy source for all types of exercise for all types of exercise, for all intensities
Main source of glucose
What are sources of simple carbohydrates (glucose, fructose, lactose)?
Found naturally in fruits, milks and milk products
Found in processed and refined sugars such as candy, sugar, syrups and soft drinks
What are sources of complex carbohydrates (starch)?
Bread, pasta, rice, potatoes
What is the function of fats?
An energy source that provides more than double the amount of energy that carbohydrates provide
Helps to carry vitamins in the body
Fats can only be used as energy sources at low intensity (walking and light jogging)
What are sources of saturated fats?
Animal fats
What are sources of unsaturated fats?
Vegetable fats/oils
What is the function of proteins?
Growth and repair of body tissues
Small part in providing energy
What are sources of protein?
Meats, eggs, fish, dairy products, nuts, cereals
What are the functions of vitamins?
Organic substances required for many essential processes in the body
Maintains efficient working of body systems and general health
What are the functions of minerals?
Inorganic substances which assist many body functions
Maintains efficient working of body systems and general health
What are the functions of fibres?
Lowers risks of heart disease, strokes, type 2 diabetes, bowel cancers
What is the function of water?
Maintains hydration levels
Assists body functions
Helps with reactions, lubrication, maintains correct body temperature
What are the benefits of hydration?
Help with reactions
Assist with lubrication
Maintains correct body temperature
What is rehydration?
The process of restoring lost water
What is dehydration?
Excessive water loss interrupting the function of the body
What are the dangers of dehydration?
Blood thickening, slowing down blood flow
Heart rate increases, heart works harder causing irregular heart rates
Reaction time decreases
Muscle fatigue/ cramps
Increased body temperature
