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GCSE PE-Component 2 > Topic 1: Health, Fitness and Well-being > Flashcards

Topic 1: Health, Fitness and Well-being Flashcards

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1
Q

health definition

A

a state of complete emotional physical and social wellbeing, and not merely the absence of disease and infirmity

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2
Q

what do training programmes require

A

planning
developing
monitoring
evaluating

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3
Q

how can you premote personal health

A

through a PEP

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4
Q

planning a training programme walkthrough

A

clear aim- design an appropriate PEP with the correct training methods
development- refining activities to suit your aim
monitoring- should be monitored so that improvements can be made
evaluated- is the training help you meet your aim?

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5
Q

physical health benefits of exercise

A

stronger bones/reduced chance of osteoporosis
reduced chance of coronary heart disease
reduced the chance of obesity

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6
Q

how does exercise reduce the risk of osteoporosis

A

taking part in weight-bearing activities like running and walking helps to strengthen the bones

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7
Q

how does exercise reduce the risk of CHD

A

reduces cholesterol/ lowering blood pressure

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8
Q

how does exercise reduce the risk of obesity

A

by burning excess calories

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9
Q

when is weight-loss a positive impact

A

when you are overweight

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10
Q

when is weight-loss a negative impact

A

when you are underweight

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11
Q

how is performance improved if you have lower cholesterol

A

as blood vessels aren’t restricted due to high cholesterol so you can continue to work harder as oxygen delivery would be improved

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12
Q

how is performance improved if you are the optimum weight

A

by being the right weight which is not overfat you won’t be slowed down by excess weight from additional fat, therefore you will be able to perform for longer

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13
Q

negative effects of training on physical health

A

overexertion leads to heart attacks or strokes
overuse injuries for example strains prevent participation
the less effective immune system for example if you have a cold you will work at a lower intensity as oxygen delivery is reduced

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14
Q

emotional health benefits of exercise

A

stress-relief
competition
aesthetic appreciation

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15
Q

how does exercise relieve stress

A

takes your mind off problems
causes an increase of serotonin making you happy
having fun whilst you play

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16
Q

what is serotonin

A

feel-good hormone

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17
Q

how does the competition have emotional health benefits

A

makes you feel good if you win or if you meet a challenge

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18
Q

what is aesthetic appreciation

A

recognising the beauty of a skill or a movement

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19
Q

how does exercise increase aesthetic appreciation

A

by watching skilful performances

this may also inspire you to train harder to do well

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20
Q

increase in confidence

A

you feel a part of something by becoming a member of a team
you are performing better by practising more
you think you look better by losing weight due to exercise if previously overweight

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21
Q

negative effects of training on emotional health

A

training could lead to injury and if a performer can’t train this could lead to depression

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22
Q

social benefits of exercise

A

meeting new people
opportunities to get together with existing friends
improve co-operation skills

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23
Q

elderly person social benefits of exercise

A

getting together with friends as otherwise, they may be quite lonely

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24
Q

children social benefits of exercise

A

may see friends at school but they need to develop their social skills

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25
Q

importance of co-operating

A

occurs when we work with others and demonstrate
teamwork
leads to a better understanding of your teammates and better teamwork skills, this may make your team more successful

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26
Q

negative effects of training on social health

A

less time is spent with friends and family due to a large number of training hours, this could be due to the performer needing to train to become elite or in some cases addiction to exercise may develop

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27
Q

5 lifestyle choices

A

diet, activity level, work/rest/sleep balance, smoking, alcohol

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28
Q

diet

A

2500 calories of men, 2000 calories of women

do you, eat enough? consume more calories than you should? eat too much of one food type? have a healthy balanced diet?

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29
Q

negative effects of poor dietary

A

anorexia, obesity

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30
Q

what is anorexia

A

eating disorder due to poor emotional health where a person keeps their body weight as low as possible impacts ability to achieve sustained involvement in physical activity if you have little energy or become too tired or weak to participate in physical activity

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31
Q

what is obesity

A

impacts a person’s ability to move due to excess weight, can lead to potential joint and heart issues

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32
Q

what disease is caused by a lack of vitamin d or calcium

A

rickets

results in weak bones

33
Q

what disease is caused by a lack of vitamin c

A

scurvy

results in tiredness

34
Q

what disease can be caused by a lack of calcium

A

osteoporosis

results in weak bones

35
Q

activity level

A

5-18-year-olds
1 hour of exercise daily
4 days of cardiovascular work
3 days of muscle and bone strength

36
Q

work/rest/sleep balance

A

don’t: work too much/too little, sleep too much/too little
lack of sleep leads to irritability and lack of concentration
government has recommended that teenagers should have 8 to 10 hours of sleep each night

37
Q

recreational drugs

A

taken for enjoyment
addictive
damage health

38
Q

alcohol

A

heart failure increased blood pressure, increased weight, liver disease/ cancer
leads to slower reaction times, makes the drinker less mobile due to excess weight, loss of coordination, loss of concentration

39
Q

smoking

A

strokes, bronchitis, heart disease/angina, blood clots, emphysema, lung cancer
causes breathlessness
reduces oxygen-carrying capacity
negative performance ins all aerobic or endurance activities

40
Q

what is a sedentary lifestyle

A

a lifestyle where there is little/no physical activity

41
Q

examples of health risks due to a sedentary lifestyle

A

heart disease- high blood pressure, increased blood cholesterol
type 2 diabetes- being overweight
obesity-reduced metabolic rate and inactivity
depression- low self-esteem, due to being overweight, drop in brain function and low release of serotonin

42
Q

overweight definition

A

weigh more than expected weight for your height and sex

not usually harmful unless you are also overfat

43
Q

why may some performers be overweight

A

muscle girth, bone density but they don’t have excess fat

44
Q

overfat definition

A

means you have more body fat than you should have
can lead to problems such as high blood pressure and high blood cholesterol levels
it is possible to be overfat but not overweight

45
Q

obese definition

A

describe people who are very overfat
body fat has increased to a level that is seriously unhealthy
can lead to mobility issues, heart disease, type 2 diabetes

46
Q

impact of obesity on performance

A

some of the resulting health problems eg heart disease will prevent any strenuous activity
if you become too tired, immobile or have difficulty in walking/running this will affect you ability in exercise participation

47
Q

what is a balanced diet

A

eating the right amount of foods in the correct proportions, this enables us to work properly

48
Q

what happens if you don’t eat a balanced diet?

A

if we don’t eat a variety of foods in the correct proportions we won’t get all of the macro and micronutrients we need, insufficient nutrients cause health issues such as rickets, scurvy and anaemia

49
Q

what is diet

A

what we eat on a day-to-day basis and shouldn’t be confused with being on a diet

50
Q

what is the Eatwell guide

A

shows how we need to make up our diet from different types of food to get the correct balance

51
Q

how many fruit and vegetables should we eat per day

A

according to the Eatwell guide we should eat between 5 and 10 per day

52
Q

what is the energy balance

A

making sure the quantity of energy we take in relates to the amount of exercise we do
if we eat too much and do little exercise we will become overweight
if we eat too little and do a lot of exercises we will become underweight

53
Q

what is a marconutrient

A

nutrients we need in large quantities
we need them for energy growth and repair
those involved in physical exercise will need more of them

54
Q

main macronutrients

A

carbohydrates, fats, proteins

55
Q

nutrient definition

A

something that gives nourishment to the body

56
Q

carbohydrates

A

bread, pasta, rice, potatoes
should be given in a greater quantity than the other macronutrients
provide us for energy for aerobic and anaerobic events

57
Q

fats

A

contained in butter, oil, fatty meats and fried food
should for the smallest percentage of macronutrients in the diet
provide us with energy but should be eaten in moderation
easily stored in the body and can lead to weight gain

58
Q

proteins

A

contained in cheese. milk, eggs, lean meat and fish
used for muscular growth and repair
can produce energy but isn’t their main function
may be used by performers such as sprinters to aid hypertrophy

59
Q

muscle growth

A

hypertrophy

60
Q

micronutrients

A

nutrients required in small quantities

61
Q

main micronutrients

A

minerals and vitamins, water and fibre

62
Q

minerals and vitamins

A

each vitamin is good for different things
to help with your immune system as well as general health and growth
vitamins are found in fresh fruit and vegetable
minerals are found in lots of different foods including meat and vegetables

63
Q

specific micronutrients to note

A

vitamin d- found in dairy foods, helps the body absorbs calcium- a mineral found in foods such as milk and dairy, keep our bones strong

64
Q

water

A

prevents dehydration

in most liquids and many foods

65
Q

fibre

A

aids the digestive system

found in cereals, vegetables and nuts

66
Q

what is the optimum weight

A

the ideal weight that someone should be

67
Q

what factors affect optimum weight

A

bone structure
height
sex
muscle girth

68
Q

height effect on weight

A

the taller you are the more you may weigh

advantage- when you need to outreach your opponent, when longer levers may be beneficial

69
Q

bone structure effect on weight

A

some people have longer and wider bones and will also have greater bone density, some people with larger bone structure weigh more than someone of the same height with a smaller bone structure, bone strength is important in contact sports

70
Q

sex effect on weight

A

males tend to have more muscle mass and therefore weigh more, this provides males with an advantage in activities requiring power. Males and females compete separately in these activities

71
Q

muscle girth effect on weight

A

this is the size of the muscles in circumference, people with bigger muscles weigh more, bigger muscles are generally an advantage in activities requiring speed, power and strength such as throwing a javelin

72
Q

why may optimum weight vary in sports

A

according to the roles
jockeys- optimum weight may be considered overweight
sumo wrestlers- optimum weight may be considered overweight

73
Q

dietary manipulation

A

in order to optimise performance, top performers will plan what they eat and when they eat it to get the most advantage out of the food that they eat

74
Q

protein intake importance in dietary manipulation

A

important for power athletes to maximise repair of muscle tissue broken down in explosive activity
this is used by performers that work anaerobically eg sprinters, hammer throwers and powerlifters

75
Q

carbohydrate loading

A

increases the number of carbohydrates stored as glycogen in the muscles to provide energy for performance, this gives more energy for endurance athletes such as cross-country skiers, marathon runner and triathletes

76
Q

when does carbohydrate loading occur

A 
1-4 days before the event
reduce the amount of exercise 
eat a high carbohydrate diet
reduce fibre intake
this leads to increased glycogen stores in the muscle allowing optimum performance for longer
77
Q

hydration for physical activity and sport

A

when we lose sweat we lose ions, water and salt

dehydration can lead to dizziness, nausea, fatigue, increased heart rate

78
Q

how to avoid dehydration

A

drink water two hours before the event
just before the event
and whenever possible during the performance

GCSE PE-Component 2 (3 decks)

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