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Pe > Paper 2-well being > Flashcards

Paper 2-well being Flashcards

1
Q

Define health

A

Complete state of physical,mental and social well being and not merely in the absence of infirmity or disease

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2
Q

Define fitness

A

The ability to meet/cope with the demands of the environment

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3
Q

Define well-being

A

A mix of physical,social and mental factors that gives people a sense of being comfortable, healthy and or happy

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4
Q

Define physical health and well being

A

All body systems working well, free from illness and injury. Ability to carry out everyday tasks

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5
Q

Define mental health and well being

A

A state of well-being in which every individual realises his/her own potential, can cope with normal stresses of life, can work productively and fruitfully, and is able to make a contribution to his or her community

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6
Q

Define social health and well-being

A

Basic human needs are met. The individual had friendship and support, some value in society, is socially active and has little stress in social circumstances

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7
Q

Define serotonin

A

A feel good chemical released during exercise

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8
Q

State 5 benefits of physical health and well being

A
  • improves heart function
  • improves efficiency of the body systems
  • reduces the risk of illness
  • able to do everyday tasks
  • avoid obesity
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9
Q

State 3 benefits of mental health and well being

A
  • reduces stress
  • releases serotonin
  • able to control emotions
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10
Q

State 4 benefits of social health and well being

A
  • opportunities to socialise
  • cooperation
  • teamwork
  • have essential human needs
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11
Q

State 3 benefits of fitness

A
  • improves fitness
  • reduces chance of injury
  • can aid in the physical ability to work
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12
Q

Define lifestyle

A

A choice we make about how we choose to live our lives

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13
Q

Give 5 lifestyle choices

A
  • being active
  • smoking
  • drinking alcohol
  • type of diet we eat
  • amount of sleep we get
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14
Q

Define sedentary

A

Refers to a persons choice to engage in little,or irregular, physical activity

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15
Q

List 8 consequences of a sedimentary lifestyle

A
  • gain weight
  • heart disease
  • diabetes
  • hypertension
  • poor sleep
  • poor self esteem
  • tired
  • lack of friends
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16
Q

Define obese

A

A term used to describe people with a large fat content, caused by an imbalance of calories consumed to energy expenditure. A BMI of over 30 or over 20% above standard weight for height ratio.

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17
Q

How do we calculate BMI

A

Weight
———————-
Height x Height

Score less than 20=underweight
Score of 20-25=correct weight
Score of 25-30=overweight
Score of 30+=obese

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18
Q

Explain 4 effects of being obese on performance

A

Limit stamina- person would struggle to perform long distance activities as carrying heavier weight

Limit flexibility- makes it difficult to use full range of movement at joints when attempting to perform a skill

Limit agility- be difficult to change direction quickly as carrying a heavier weight

Limit speed/power- carrying more weight makes it harder to move faster

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19
Q

List 6 effects of obesity on health and well being

A
  • conscious of look so uncomfortable in social
  • depression
  • loss of confidence
  • heart disease/attacks
  • cholesterol to rise
  • feel unable to leave home
  • diabetes
  • cancer
  • lead to injury
  • inability to socialise
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20
Q

Define somatotypes

A

A method of classifying body types

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21
Q

Define ectomorph

A

A somatotype characterised by being tall and thin with narrow shoulders and hips

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22
Q

List 5 characteristics of an ectomorph

A
  • very thin, lean and tall
  • narrow shoulders, hips and chest
  • not much fat/muscle
  • long arms and legs
  • thin face and high forehead
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23
Q

Give 3 sporting examples of a sport that will suit an ectomorph body shape

Try to justify why it would suit this sport

A
  • high jumper
  • jockey
  • long distance runner

Suited to long distance running as less body weight to carry so can run faster/further/for longer. Also don’t need large muscle mass as strength and power not important. Longer limbs so longer stride length

24
Q

Define mesomorph

A

A somatotype characterised by muscular appearance with wide shoulders and narrow hips

25
Q

List 3 characteristics of a mesomorph

A
  • wedge shape
  • large muscle content
  • broad shoulders and thin waist
26
Q

Give 5 sporting examples of a sport that would suit a mesomorph body shape

Justify why that body shape would suit that sport

A
  • footballer
  • boxer
  • rugby player
  • swimmer
  • netball player

Suited to football as more strength and power to kick the ball harder when shooting or passing. Lower body fat so less weight to carry around pitch for 90 mins, more speed/ muscular endurance to last and be quick to the ball

27
Q

Define Endomorph

A

A somatotype characterised by a pear- shaped body/fatness with wide hips and narrow shoulders

REMEMBER AS IT STARTS WITH EN- EN STANDS FOR ENLARGE

28
Q

Give 3 characteristics of an Endomorph

A
  • pear- shaped body
  • high content of fat
  • fat round middle, thighs and upper arms
29
Q

Give 3 sporting examples of sports that require an Endomorph body shape

Justify why that body type suits that sport

A
  • sumo wrestler
  • some rugby forward positions
  • some American football positions

An endometrial be suited to sumo wrestling as they are heavier to push out the ring due to large fat content. Increased body weight can help generate more power when attempting to push opponent out of ring.

30
Q

List where USA footballers,sumo wrestlers,gymnast,tennis player,high jumper would be in terms of the (1-7 scale)

A

Gymnast- almost an extreme mesomorph

Tennis player- half of mesomorph and the rest ectomorph

High jumper- almost extreme ectomorph with some mesomorph

USA footballers- mostly extreme mesomorph but some Endomorph

Sumo wrestlers- mostly Endomorph but some mesomorph

31
Q

What do we need energy for

What’s energy measure in

A

Growth,repair,development and movement

We require extra energy when exercising

Energy measured in calories

32
Q

Explain how calorie intake and energy time together with weight gain

A

The more calories we consume through food the more energy we have to use. If we do not use the calories they are stored in the body causing weight gain.

33
Q

What does the balance look like for weight gain with calories in and out

A

Calories in = high

Calories out = low

                                Calories out 
                                 /
                                /
                               /
          Calories in  /
34
Q

What does the balance look like for weight loss

A

Calories in = low/medium
Calories out = high

Calories in 
                   \
                    \
                     \
                      Calories out
35
Q

What does the balance look like for weight staying the same

A

Calories in = medium
Calories out = medium

Calories in ——— calories out

36
Q

How many calories should the average male and female intake daily

A

Male-2500 cal

Female-2000 cal

37
Q

What factors affect calorie intake? Explain these…

A

Age- after the age of 25 the amount of calories needed becomes less

Gender- males usually need more calories than females

Height- taller people generally need more calories than shorter people

Energy expenditure- more exercise we do more calories we need

38
Q

What are the 7 components of a healthy diet

A
  • carbohydrates
  • Fat
  • protein
  • vitamins
  • minerals
  • fibre
  • water
39
Q

What are the percentages for carbohydrates, proteins and fats for a healthy diet

A

Carbohydrate - 55%-60%

Fat-25%-30%

Protein - 15%-20%

40
Q

What are the 4 reasons why we need a balanced diet

A
  • no single food that contains all the nutrients we need
  • ensure we eat the right calories to deal with energy that will be needed
  • unused energy stored as fat, can cause obesity
  • balance of all food groups as they play key role,body needs nutrients for energy,growth and hydration
41
Q

What’s a healthy balanced diet

A
  • eating the right amount of calories according to how much you exercise
  • eating different food types to provide suitable nutrients,vitamins and minerals
  • 55-60% carbohydrates
  • 20-25% fat
  • 15-20% protein
  • eating 5 a day
42
Q

What’s the function of carbohydrates

Give examples of simple and complex carbohydrates

A

Major source of energy for all types of exercise, of all intensities

Simple- sugars,sweets,cakes

Complex- bread,pasta,potato, rice

43
Q

Give the function of protein

List examples of dairy and animal protein

A

Growth and repair of muscle tissue

Animal- meat,poultry, fish, chicken

Dairy- milk, cheese, egg

44
Q

Give function of fats

List examples of fats

A

An energy source. Provides more energy than carbohydrates but only at low intensity. Helps to carry vitamins in body

Examples-butter, milk and cheese

45
Q

Give function of water

A

Needed for transportation and body temperature control

46
Q

Give function of fibre

Give examples

A

Important for digestive system. Prevents constipation, reduces blood cholesterol and bowel cancer

Examples- Whole grain bread and cereals

47
Q

Give function of vitamins and examples

A

Maintain the efficient working of the body systems and general health

Vitamin A- skin function and growth
Vitamin D- helps bones
Vitamin C- immune system,skin blood vessels

Examples;
A- dairy products
D- oily fish and eggs
C- citrus fruits, broccoli and liver

48
Q

Give function and examples of minerals

A

Maintain the efficient working of the body systems and general health

Calcium- good for teeth and bone growth
Iron-helps immune system and production of red blood cells

Examples;
Calcium- milk,cheese,dairy foods
Iron- in most meat

49
Q

Define a complex and simple carbohydrate

A

Complex- take longer for the body to digest but provide a longer supply of energy, healthier fuel e.g. bread and pasta

Complex- already in the form of glucose, supply a quick source of energy during sport e.g. energy drinks and sugary snacks

50
Q

Give the 2 types of fat and state what it is

How can saturated fat be harmful…

A

Saturated fat- usually in animal fat

Unsaturated fat- vegetable fat and oils

Saturated fat can be harmful as;

  • high cholesterol
  • heart disease
  • narrowing of arteries
51
Q

Why do we need water in our diet

A

Makes up more than half the human body. Necessary to maintain hydration. Important for reactions,lubrication and temperature control

52
Q

What factors affect how much water we should consume

A

the environment- desert,rainforest,hotter

Temperature- hotter it is more you sweat

Amount of exercise/activity level

53
Q

Define dehydration

A

Excessive loss of body water interrupting the function of the body

54
Q

Define hydration

A

Having enough water to enable normal functioning of the body

55
Q

Define rehydration

A

Consuming water to restore rehydration

56
Q

Explain the 6 things dehydration results in

A

Increase in heart rate- heart has to work harder, cause irregular HR

Thicker blood- slows blood flow to working muscles/less oxygen to muscles/harder to remove waste/slows recovery/performance dip

Increase body temp so could overheat/faint

Slows reaction time/slower to react to stimulus

Slow decision making- can result in red card in football

Muscle fatigue/cramp/cannot carry on

57
Q

Give the correct diet for sport include training,competing and recovery

A
  • balanced diet important to maintain health
  • increase complex carbohydrates before training
  • increase simple carbohydrates during training/competition for more energy
  • increased protein after training/competition for muscle and growth repair
  • increased water consumption to maintain hydration at all times
  • strict control of fat content within diet to avoid health issues
  • day before competing lots of carbohydrates for endurance events
  • daily calories need to be higher

Pe (4 decks)

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