Principles of Health, Well-Being and Fitness Flashcards
state what it is meant by the key term - health
the state of complete physical, mental and social wellbeing, not merely the absence of disease or infirmity
state what it is meant by the key term - wellbeing
the state of comfortability, health or happiness
state the 5 ‘components of total fitness’
- mental and emotional fitness (the well-being of the mind)
- medical fitness (free from injury, chronic disease and illness)
- nutritional fitness (eating a healthy diet with a balanced nutritional intake)
- social fitness (healthy interactions and relationships)
- physical fitness (wellbeing of the body systems)
state 3 three non-modifiable factors effecting ‘total fitnes’
genetics, age and gender
state the 4 modifiable factors effecting ‘total fitness’
activity levels, diet, smoking, alcohol
state 3 roles of activity/exercise on total fitness
- improved funcitonal capacity
- improved quality of life
- reduced risk of premature death
- improved confidence
- reduces risk of health conditions
state the FITT for CV training suggested by the UK physical activity guidelines
F - aim to be more active daily
I - moderate
T - 150 mins per week
T - everyday activities, sport, leisure
state what the UK physical activity guidelines are for resistance training
at least twice a week of strength and endurance training
state what it is meant by the key term - exercise
exercise is structured/planned activity that requires physical effort, with the aim of sustaining, or improving, fitness
state what it is meant by the key term - physical fitness
physical fitness is a state of wellbeing that provides optimal performance. it’s split into two components: Health related fitness and Skill related fitness
state the 5 health related fitness components
- CV fitness
- muscular endurance
- body composition
- flexibility
- muscular strength
state the 6 skill related fitness components
- speed
- power
- agility
- reaction time
- coordination
- balance
state the 6 principles of training
- specificity
- individuality
- progressive overload
- adaptability
- recovery time
- reversibility
state 4 methods of measuring CV training intensity
- heart rate (60-90% max HR)
- rate of perceived exhaustion (11-15 / 4-7)
- talk test (short sentenced answers - 3/4 words before needing a breath)
- observation (facial expressions, technique, breathing)
state what it is meant by the key term - overtraining
overtraining occurs when the training stimulus exceeds the body’s ability to adapt
state 3 effects of overtraining
- lack of ability to concentrate
- reduction in performance
- sudden poor coordination
- irritability/over sensitivity to criticism
- reported disturbed sleep patterns
- general lethargy
- susceptibility to colds/illnesses
state 3 ways to avoid reversibility if you believe you may already be experiencing it
- increase rest times between sets
- reduce training frequency
- reduce weight lifted
- reduce session length
- change from high to low impact activities
- change from complex to simple exercises
state 3 physiological considerations for young people
- hormone production in puberty leads to increased muscle mass
- growth spurt may affect Childs ability to coordinate as a result of the time taken for the neuromuscular system to adapt
- anaerobic capacity doesn’t fully develop till the age of 20
state 3 physiological considerations for older adults
- heart + blood vessels loose extensibility and BP increases
- osteoarthritis (joint structure degenerates)
- osteoporosis (bone density decreases)
- proportion of fast twitch muscle fibres decrease
- TV and lung capacity decrease
- ligaments and connective tissue thicken and loose elasticity
state 3 physiological considerations for post-natal clients
- relaxin softens connective tissue which can reduce joint stability
- pelvic floor and abdominal muscles may reduce in strength due to elasticity
- posture changes increase possibility of developing hyperlordosis or hyperkyphosis
state and explain the three types of disability
- impairment - a problem in body structure or function
- activity limitation - a difficulty encountered by an individual in executing a task or action
- participation restriction - a problem experienced by an individual in involvement in life situations
state 3 benefits of disabled people participating in exercise/physical activity
- health benefits
- reduces risk of developing chronic health conditions
- helps maintain and improve independence
state what it is meant by the key term - equality act, 2018
service providers must make reasonable adjustments to their facilities and services so that they are accessible to disabled people
state what it is meant by the key term - inclusive fitness institute (IFI)
IFI provides guidance and support to operations whom are interested in welcoming disabled people into their facilities
state 3 safety considerations when working with disabled participants
- exercise selection
- teaching style
- health and safety
