Paper 2 Unit 6 Health and Fitness Flashcards
positive effects of exercise on physical health and wellbeing (5)
- improve heart function
- improve efficiency of body systems- cardiovascular system
- reduce the risk of some illnesses eg. diabetes
- help to prevent the onset of obesity
- enable you to carry out everyday tasks without becoming tired
how can exercise improve the mental health and wellbeing of an individual (3)
- reduce stress levels
- release feel good hormones in the body, such as serotonin
- enable a person to control their emotions and work productively
how can exercise help to improve social health and wellbeing (3)
- provide opportunities to socialise and make friends
- encourage co-operation skills
-encourage team-working skills
define social health and wellbeing
basic human needs are being met. the individual has friendship and support, some value in society, is socially active and has little stress in social circumstances
define mental health and wellbeing
a state of wellbeing in which every individual realises their own potential, can cope with the normal stresses of life, can work productively and fruitfully and is able to make a contribution to their community
define physical health and wellbeing
all body systems working well, free from illness and injury. ability to carry out everyday tasks.
explain the 4 main ways in which obesity can effect fitness
- limit stamina/ cardio-vascular endurance (difficult to perform any activity of a long duration)
- by limiting flexibility (difficult for performers to use the full range of movement at joints when performing skills)
- limits agility (difficult to change direction quickly)
- limits speed/power (hard to react quickly enough or to produce force)
physical effects of obesity (BAD)
Blood pressure increase
Attacks of the heart can occur (or are more likely)
Diabetes may develop
how obesity can effect mental health (3)
- depression
- loss of confidence
- can make the individual feel as though they cannot contribute to society
how can obesity cause ill social health
- can lead to an inability to socialise
- can make the individual unable to leave home
- can make the individual feel conscious of how they look, and therefore uncomfortable in social situations
what is a sedentary lifestyle
a person’s choice to engage in little, or irregular, physical activity
5 possible effects of choosing a sedentary lifestyle
- gaining weight/becoming obese
- poor sleep/ insomnia
- lack of friends/ poor communication skills
- poor self esteem/ confidence
-diabetes
define obesity
a term used to describe people with a large fat content- caused by an imbalance of calories consumed to energy expenditure.
what is obesity in terms of BMI
BMI of over 30 OR 20% or more above ideal weight for height
what are the 3 somatotypes
- ectomorph
- endomorph
- mesomorph
describe an ectomorph body type
tall and thin with narrow shoulders and hips
not much fat or muscle
3 sporting events suited to ectomorph body types
- endurance events (e.g marathon runnning)
- tennis
- long/high jump
describe the endomorph body type
pear-shaped body
high body fat content
wide hips, narrow shoulders
3 sporting activities suited to endomorph
front row forward in rugby (pushing opposition in scrum)
shot putter (bulk used for powerful release of shot)
sumo wrestling
describe the characteristics of a mesomorph
muscular appearance (higher muscle content)
wide shoulders and narrow hips with thin waist
3 sporting activities suited to mesomorph
sprinter
weight lifter
many rugby players
average calories needed by adult male vs female
male - 2500 kcal
female- 2000 kcal
5 factors that can affect the calories you need
- age
-gender - height (taller=more)
- energy expenditure
-BMR basal metabolic rate (how fast energy is being used)
define a balanced diet
eating the right amount of calories to deal with the energy that will be needed but also eating different food types to provide suitable nutrients, vitamins and minerals
what are vitamins
organic substances that are required for many essential processes in the body
what are minerals
inorganic substances that assist the body with many of its functions
why is fibre needed
to prevent constipation and reduce blood cholesterol
where is calcium found and why is it needed
i milk, cheese and other dairy products
good for nerve and muscle function as well as teeth and bone growth and repair
why is iron needed
to help the immune system and assist in red blood cell production, which carry oxygen
why is vitamin a needed and where is found
found in dairy
for skin function and growth
vitamin d use and source
oily fish, eggs, butter
strengthen bones
vitamin c sources and use
citrus fruits, broccoli
aids immune system, skin elasticity, blood vessel functions
vitamin b sources and uses
whole grains, nuts, eggs, fish
functions of the body
name the 7 classes of food
carbohydrate, fat, protein, fibre, vitamins, minerals, water
3 reasons you should strive to follow a balanced diet
- unused energy is stored as fat
- suitable amount of energy should be consumed to be made available for the exercise and activity carried out
- body needs nutrients for energy, growth and hydration
recommended percentage of carbohydrates in dies
55-60%
recommended percentage of fat in diet
25-30%
recommended percentage of protein in diet
15-20%
why do we need carboydrates
main and preferred energy source for all types of exercise
main source of glucose
bread, pasta, potatoes
why do we need fats
another energy source
helps to carry vitamins in body
provides more energy than carbohydrates
only used as energy at low intensity
3 health risks of too high fat intake
- high cholesterol
- heart disease
- narrowing of arteries because of fat deposits (increased chance of heart attack)
uses of protein in body
growth and repair of body tissues
provides a bit of energy too
3 factor that determine the amount of water you should drink a day
- environment
- temperature
- amount of exercise you are doing
uses of water in the body
maintain hydration levels
helps in reactions and lubrication
helps to maintain correct body temperature
what is hydration
having enough water to enable normal functioning of the body
what is rehydration
consuming water to restore hydration
what is dehydration
excessive loss of body water, interrupting body functioning
recommended daily water intake
8 large glasses
dangers of dehydration (THIRST)
THickens blood
RS reactions slow
Temperature increases
