Topic 1- Health,fitness and wellbeing Flashcards
Define health
a state of complete emotional,physical and social wellbeing
what are the benefits of physical health?
stronger bones- can take part in weight bearing activities
reduced chance of CHD- lower blood pressure
reduced chance of stroke-lower blood pressure
reduced chance of obesity- burn excess cals
what are the negative effects of training on physical health?
overexertion-heart attack/stroke
overuse injury
less effective immune system- have to work at a lower intensity if ill
What are the benefits of emotional health?
stress relief- done by taking your mind off things
competition-done by feeling good
reduce boredom as you have something to do
how does exercise benefit self esteem?
you feel part of something if you become a member
you perform better as you practice more
look better as you lose weight (if you were overweight)
what are the negative effects of training on emotional health?
training could lead to injury so they cant train and come depressed
benefits of exercise on social health
meeting new people
opportunities to get together with existing friends
improve cooperation skills
decrease the likely hood of antisocial behaviour
how would getting together be a benefit for elderly people?
stop them from being lonely
how would getting together be a benefit for children?
develop social skills
why is cooperation important?
leads to better understanding of team mates and better team work skills
therefore makes team more successful
what are the negative effects of training on social health?
less time spent with family and friends due to large numbers of hours spent training
obsession may occur
what are the negative effects of a bad diet?
could become anorexic- cant exercise as they dont have any energy
obesity- a person cant move properly limiting there participation, can lead to joint and heart issues
diseases caused by lack of nutrients;
rickects-vitaminD
scurvy-vitaminC
osteoporosis-calcium
what is a work rest sleep balance?
when all three factors are balanced correctly e.g not working to much or sleeping too much
how can a poor work rest sleep balance effect you?
e.g a lack of sleep leads to tiredness which increases irritability and decreases concentration
how does a low activity level effect you?
increases your chances of becoming obese and the chance of getting CHD and osteoporosis also increase
what are the two most commonly used recreational drugs?
nicotine
alcohol
what are the negative effects on health from nicotine?
strokes
bronchitis
heart disease
blood clots
what are the negative effects of health from alcohol?
heart failure
increased blood pressure
increased weight
liver cancer
what are the negative effects of alcohol on performance?
slower reaction times
loss of co-ordination
loss of concentration
what are the negative effects of nicotine on a perfomance?
breathlessness
reduces oxygen carrying capacity
what is a sedentary lifestyle?
where there is very limited or no physical activity
give examples of health risks due to a sedentary lifestyle and their possible causes
heart disease–high blood pressure
type 2 diabetes–overweight
loss of muscle tone–weak muscles
depression–low self esteem
define overweight
weigh more than expected for your height and sex
define over fat
you have more body fat than you should
define obese
describes people who are very over fat- body fat has increased to levels that are unhealthy
what does it mean by balanced diet?
eating the right foods, in the right amounts
what are the seven areas required for a balanced diet?
carbs protein vitamins minerals fibre water fats
what is a macro nutrient?
nutrients we need to have in our diet in large quantities
what are the three macro nutrients?
carbohydrates
fats
proteins
what foods are contained in the macro nutrient carbohydrate group?
bread
pasta
potatoes
rice
which macro nutrient should be eaten in the greatest quantity?
carbohydrates
what does the macro nutrient carbohydrate do?
provides us with energy for aerobic and anaerobic activity
what foods are contained in the macro nutrient fat group?
butter
oil
fatty meats and fried food
which macro nutrient should be eaten in the smallest quantity?
fats
what does the macro nutrient fat do?
provide us with energy
what foods are contained in the macro nutrient protein ?
cheese milk egg lean meat fish
what does the macro nutrient protein do?
produces energy but not main function
aid muscle growth
what are micro nutrients?
are the nutrients that we need to have in small quantities
they maintain good health
what are the two main micro nutrients?
vitamins and minerals
where are vitamins found?
fresh fruit and veg
where are minerals found?
meat and vegetables
give two examples of specific micro nutrients
vitamin D- found in dairy
calcium- mineral found in dairy
what is optimum weight?
the ideal weight someone should be depending on their bone structure height sex muscle girth
how does bone structure effect optimum weight?
some people have longer or wider bones meaning they weigh more
how does height effect optimum weight?
the taller you are the more you weigh
how does sex effect your optimum weight?
males tend to have more muscle mass and therefore weigh more
how does muscle girth effect optimum weight?
people with bigger muscles will weigh more
bigger muscles can provide an advantage
give more speed power and strength
What is dietary manipulation?
When top performers plan exactly what they eat and when they eat it to get the most advantage from the food they eat
Why is the timing of protein intake important?
It’s important for power athletes to maximise repair of muscle tissue
Why is protein consumed immediately after exercising?
Increase protein synthesis therefore muscle growth
Who uses the protein manipulation method?
Anaerobic performers
Power lifters
Hammer throwers
What is carbohydrate loading?
When 1-4 days before the event a performer will reduce the amount of exercise they do, eat a high carb diet and reduce fibre intake
How does carbohydrate loading help a performer?
Increases amount of carbs stored as glycogen in the muscles which provides energy for performance
Who uses carbohydrate loading?
Cross country skiers
Triathlete
Marathon runner
