Topic 1: Health, Fitness and Well-being Flashcards
health definition
a state of complete emotional physical and social wellbeing, and not merely the absence of disease and infirmity
what do training programmes require
planning
developing
monitoring
evaluating
how can you premote personal health
through a PEP
planning a training programme walkthrough
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?
physical health benefits of exercise
stronger bones/reduced chance of osteoporosis
reduced chance of coronary heart disease
reduced the chance of obesity
how does exercise reduce the risk of osteoporosis
taking part in weight-bearing activities like running and walking helps to strengthen the bones
how does exercise reduce the risk of CHD
reduces cholesterol/ lowering blood pressure
how does exercise reduce the risk of obesity
by burning excess calories
when is weight-loss a positive impact
when you are overweight
when is weight-loss a negative impact
when you are underweight
how is performance improved if you have lower cholesterol
as blood vessels aren’t restricted due to high cholesterol so you can continue to work harder as oxygen delivery would be improved
how is performance improved if you are the optimum weight
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
negative effects of training on physical health
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
emotional health benefits of exercise
stress-relief
competition
aesthetic appreciation
how does exercise relieve stress
takes your mind off problems
causes an increase of serotonin making you happy
having fun whilst you play
what is serotonin
feel-good hormone
how does the competition have emotional health benefits
makes you feel good if you win or if you meet a challenge
what is aesthetic appreciation
recognising the beauty of a skill or a movement
how does exercise increase aesthetic appreciation
by watching skilful performances
this may also inspire you to train harder to do well
increase in confidence
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
negative effects of training on emotional health
training could lead to injury and if a performer can’t train this could lead to depression
social benefits of exercise
meeting new people
opportunities to get together with existing friends
improve co-operation skills
elderly person social benefits of exercise
getting together with friends as otherwise, they may be quite lonely
children social benefits of exercise
may see friends at school but they need to develop their social skills
importance of co-operating
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
negative effects of training on social health
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
5 lifestyle choices
diet, activity level, work/rest/sleep balance, smoking, alcohol
diet
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?
negative effects of poor dietary
anorexia, obesity
what is anorexia
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
what is obesity
impacts a person’s ability to move due to excess weight, can lead to potential joint and heart issues
what disease is caused by a lack of vitamin d or calcium
rickets
results in weak bones
what disease is caused by a lack of vitamin c
scurvy
results in tiredness
what disease can be caused by a lack of calcium
osteoporosis
results in weak bones
activity level
5-18-year-olds
1 hour of exercise daily
4 days of cardiovascular work
3 days of muscle and bone strength
work/rest/sleep balance
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
recreational drugs
taken for enjoyment
addictive
damage health
alcohol
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
smoking
strokes, bronchitis, heart disease/angina, blood clots, emphysema, lung cancer
causes breathlessness
reduces oxygen-carrying capacity
negative performance ins all aerobic or endurance activities
what is a sedentary lifestyle
a lifestyle where there is little/no physical activity
examples of health risks due to a sedentary lifestyle
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
overweight definition
weigh more than expected weight for your height and sex
not usually harmful unless you are also overfat
why may some performers be overweight
muscle girth, bone density but they don’t have excess fat
overfat definition
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
obese definition
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
impact of obesity on performance
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
what is a balanced diet
eating the right amount of foods in the correct proportions, this enables us to work properly
what happens if you don’t eat a balanced diet?
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
what is diet
what we eat on a day-to-day basis and shouldn’t be confused with being on a diet
what is the Eatwell guide
shows how we need to make up our diet from different types of food to get the correct balance
how many fruit and vegetables should we eat per day
according to the Eatwell guide we should eat between 5 and 10 per day
what is the energy balance
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
what is a marconutrient
nutrients we need in large quantities
we need them for energy growth and repair
those involved in physical exercise will need more of them
main macronutrients
carbohydrates, fats, proteins
nutrient definition
something that gives nourishment to the body
carbohydrates
bread, pasta, rice, potatoes
should be given in a greater quantity than the other macronutrients
provide us for energy for aerobic and anaerobic events
fats
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
proteins
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
muscle growth
hypertrophy
micronutrients
nutrients required in small quantities
main micronutrients
minerals and vitamins, water and fibre
minerals and vitamins
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
specific micronutrients to note
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
water
prevents dehydration
in most liquids and many foods
fibre
aids the digestive system
found in cereals, vegetables and nuts
what is the optimum weight
the ideal weight that someone should be
what factors affect optimum weight
bone structure
height
sex
muscle girth
height effect on weight
the taller you are the more you may weigh
advantage- when you need to outreach your opponent, when longer levers may be beneficial
bone structure effect on weight
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
sex effect on weight
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
muscle girth effect on weight
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
why may optimum weight vary in sports
according to the roles
jockeys- optimum weight may be considered overweight
sumo wrestlers- optimum weight may be considered overweight
dietary manipulation
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
protein intake importance in dietary manipulation
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
carbohydrate loading
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
when does carbohydrate loading occur
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
hydration for physical activity and sport
when we lose sweat we lose ions, water and salt
dehydration can lead to dizziness, nausea, fatigue, increased heart rate
how to avoid dehydration
drink water two hours before the event
just before the event
and whenever possible during the performance
