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P.E > Topic 1- Health,fitness and wellbeing > Flashcards

Topic 1- Health,fitness and wellbeing Flashcards

1
Q

Define health

A

a state of complete emotional,physical and social wellbeing

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2
Q

what are the benefits of physical health?

A

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

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3
Q

what are the negative effects of training on physical health?

A

overexertion-heart attack/stroke
overuse injury
less effective immune system- have to work at a lower intensity if ill

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4
Q

What are the benefits of emotional health?

A

stress relief- done by taking your mind off things
competition-done by feeling good
reduce boredom as you have something to do

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5
Q

how does exercise benefit self esteem?

A

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)

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6
Q

what are the negative effects of training on emotional health?

A

training could lead to injury so they cant train and come depressed

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7
Q

benefits of exercise on social health

A

meeting new people
opportunities to get together with existing friends
improve cooperation skills
decrease the likely hood of antisocial behaviour

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8
Q

how would getting together be a benefit for elderly people?

A

stop them from being lonely

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9
Q

how would getting together be a benefit for children?

A

develop social skills

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10
Q

why is cooperation important?

A

leads to better understanding of team mates and better team work skills
therefore makes team more successful

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11
Q

what are the negative effects of training on social health?

A

less time spent with family and friends due to large numbers of hours spent training
obsession may occur

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12
Q

what are the negative effects of a bad diet?

A

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

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13
Q

what is a work rest sleep balance?

A

when all three factors are balanced correctly e.g not working to much or sleeping too much

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14
Q

how can a poor work rest sleep balance effect you?

A

e.g a lack of sleep leads to tiredness which increases irritability and decreases concentration

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15
Q

how does a low activity level effect you?

A

increases your chances of becoming obese and the chance of getting CHD and osteoporosis also increase

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16
Q

what are the two most commonly used recreational drugs?

A

nicotine

alcohol

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17
Q

what are the negative effects on health from nicotine?

A

strokes
bronchitis
heart disease
blood clots

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18
Q

what are the negative effects of health from alcohol?

A

heart failure
increased blood pressure
increased weight
liver cancer

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19
Q

what are the negative effects of alcohol on performance?

A

slower reaction times
loss of co-ordination
loss of concentration

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20
Q

what are the negative effects of nicotine on a perfomance?

A

breathlessness

reduces oxygen carrying capacity

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21
Q

what is a sedentary lifestyle?

A

where there is very limited or no physical activity

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22
Q

give examples of health risks due to a sedentary lifestyle and their possible causes

A

heart disease–high blood pressure
type 2 diabetes–overweight
loss of muscle tone–weak muscles
depression–low self esteem

23
Q

define overweight

A

weigh more than expected for your height and sex

24
Q

define over fat

A

you have more body fat than you should

25
Q

define obese

A

describes people who are very over fat- body fat has increased to levels that are unhealthy

26
Q

what does it mean by balanced diet?

A

eating the right foods, in the right amounts

27
Q

what are the seven areas required for a balanced diet?

A 
carbs 
protein 
vitamins 
minerals
fibre 
water 
fats
28
Q

what is a macro nutrient?

A

nutrients we need to have in our diet in large quantities

29
Q

what are the three macro nutrients?

A

carbohydrates
fats
proteins

30
Q

what foods are contained in the macro nutrient carbohydrate group?

A

bread
pasta
potatoes
rice

31
Q

which macro nutrient should be eaten in the greatest quantity?

A

carbohydrates

32
Q

what does the macro nutrient carbohydrate do?

A

provides us with energy for aerobic and anaerobic activity

33
Q

what foods are contained in the macro nutrient fat group?

A

butter
oil
fatty meats and fried food

34
Q

which macro nutrient should be eaten in the smallest quantity?

A

fats

35
Q

what does the macro nutrient fat do?

A

provide us with energy

36
Q

what foods are contained in the macro nutrient protein ?

A 
cheese
milk 
egg 
lean meat
fish
37
Q

what does the macro nutrient protein do?

A

produces energy but not main function

aid muscle growth

38
Q

what are micro nutrients?

A

are the nutrients that we need to have in small quantities

they maintain good health

39
Q

what are the two main micro nutrients?

A

vitamins and minerals

40
Q

where are vitamins found?

A

fresh fruit and veg

41
Q

where are minerals found?

A

meat and vegetables

42
Q

give two examples of specific micro nutrients

A

vitamin D- found in dairy

calcium- mineral found in dairy

43
Q

what is optimum weight?

A 
the ideal weight someone should be depending on their 
bone structure 
height 
sex 
muscle girth
44
Q

how does bone structure effect optimum weight?

A

some people have longer or wider bones meaning they weigh more

45
Q

how does height effect optimum weight?

A

the taller you are the more you weigh

46
Q

how does sex effect your optimum weight?

A

males tend to have more muscle mass and therefore weigh more

47
Q

how does muscle girth effect optimum weight?

A

people with bigger muscles will weigh more
bigger muscles can provide an advantage
give more speed power and strength

48
Q

What is dietary manipulation?

A

When top performers plan exactly what they eat and when they eat it to get the most advantage from the food they eat

49
Q

Why is the timing of protein intake important?

A

It’s important for power athletes to maximise repair of muscle tissue

50
Q

Why is protein consumed immediately after exercising?

A

Increase protein synthesis therefore muscle growth

51
Q

Who uses the protein manipulation method?

A

Anaerobic performers
Power lifters
Hammer throwers

52
Q

What is carbohydrate loading?

A

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

53
Q

How does carbohydrate loading help a performer?

A

Increases amount of carbs stored as glycogen in the muscles which provides energy for performance

54
Q

Who uses carbohydrate loading?

A

Cross country skiers
Triathlete
Marathon runner

P.E (6 decks)

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