Chapter 6 - Health, Fitness and Well-being Flashcards

1
Q

Which somatotype is most suited to high jumping? (1)

A

Ectomorph

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2
Q

How many calories should an average adult female consume per day? (1)

A

2000

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3
Q

What is a balanced diet? (3)

A

• Eating the right amount (for energy expended) / the right amount of calories / eating according to how much you exercise (1)

• Eating different food types to provide suitable nutrients, vitamins and minerals (1)

• Eating a diet that contains 55–60% carbohydrates (1)

• Eating a diet that contains 25–30% fat (1)

• Eating a diet that contains 15–20% protein (1)

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4
Q

One possible consequence of a sedentary lifestyle is obesity.

Identify two other consequences of a sedentary lifestyle. (2)

A

• Heart disease (1)

• Diabetes (1)

• Poor self-esteem (1)

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5
Q

Outline three benefits of taking part in physical activity and sport to an individual’s physical health and well-being. (3)

A

• Improves heart function so more efficient for exercise (1)

• Improves efficiency of the body systems so able to exercise for longer / more intense (1)

• Reduces the risk of some illnesses so more able to carry out exercise (1)

• Able to do everyday tasks more efficiently so less likely to become fatigued (1)

• Avoid obesity so less likely to suffer speed loss / development of further disease (1)

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6
Q

A group of amateur runners are attempting their first marathon. Some of the runners take advantage of the drinks offered to them during the race whilst others do not.

Evaluate the actions of the runners who do not take advantage of the drinks available. (3)

A

• More likely to suffer from dehydration, which has a negative effect on running performance (1)

• More likely to suffer from increases in heart rate so the heart has to work harder to supply oxygen to the muscles when running (1)

• Reduction in blood flow to working muscles / thicker (viscous blood) which means less oxygen to the muscles and it is harder to remove waste products – slows recovery so harder to continue in the marathon (1)

• Increase in body temperature so body could overheat during the race and become faint / pass out and cannot carry on (1)

• Muscle fatigue more likely which could cause cramps so cannot carry on (1)

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7
Q

Which body type would be most suitable for a basketball player? (1)

A

Ectomorph

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8
Q

Diet can have a positive effect on a sporting performance.

Explain why a diet high in carbohydrates could lead to an improvement in a sportsperson’s performance. (3)

A

• Provides fast release energy supply or readily available energy for a quick boost / for short or explosive type activities / allowing performers to run faster or throw or jump further. OR

• Provides slow release energy supply / or endurance type activities or to delay fatigue / allowing performers to compete for longer. OR

• Provides and increases the amount of glycogen or energy stored/ delaying tiredness / allowing the performer to be more effective at the end of an endurance or aerobic activity. OR

• Aids recovery / reducing stiffness and soreness / so the performer can train again sooner.

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9
Q

Explain how drinking water and other fluids could help to improve a sportsperson’s performance. (3)

A

• Maintain hydration or prevent dehydration / to avoid cramp / so the performer is able to keep working hard or can work for longer / at a higher level.

• Maintain hydration / to maintain focus or concentration / so the performer makes fewer mistakes / and can perform at a higher level.

• Maintain hydration / provide electrolytes / allowing the body to replace lost salts / so the performer is able to continue working for longer or faster or at a higher level.

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10
Q

Fatigue often occurs when a person is participating in a physical activity.

What is meant by the term ‘fatigue’? (1)

A

Fatigue is a feeling of extreme or severe (physical or mental) tiredness or exhaustion.

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11
Q

An individual may take part in non-competitive activities as part of their leisure and recreation time.

State five benefits of taking part in a non-competitive activity. (5)

A

• General fitness can be improved.

• Specific aspects of fitness can be improved / including flexibility / stamina / agility etc.

• General health can be improved.

• Physical health benefits / including weight loss / body shape / lower cholesterol etc.

• Mental health benefits / including stress release / feel good factor / having fun / improved self-esteem etc.

• Activities are not generally stressful on the body’s cardiovascular and skeletal systems.

• Can be suitable for all age ranges.

• Participation can carry on throughout life.

• Group activities can provide social benefits by meeting and carrying out the activity with others.

• Completing activities can be done at the individual’s pace.

• Being non-competitive can be appealing in itself.

• May involve club activities, which can motivate a person to regularly participate.

• Suitable for males and females to participate together.

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12
Q

An ectomorph is one body type. Name two other body types. (2)

A

• Endomorph.

• Mesomorph.

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13
Q

Describe an ectomorph. (3)

A

• slender or slim or thin or skinny.

• thin arms and legs.

• narrow shoulders.

• narrow hips.

• very little muscle.

• very little fat.

• long (tall) – accept short.

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14
Q

Explain one advantage that having an ectomorph body type would give in a named physical activity. (3)

A

Examples include:

• in endurance activities (marathon or long distance running) it would be easier to run / because very little weight to be carried around.

• in high jump a lighter body weight / would make it easier to jump over the bar.

• in netball it would be an advantage because a goal shooter would have a higher reach / to give the team a higher chance of scoring.

• in basketball it would be an advantage because it would be easier for the player to shoot / as they are closer to the basket or the opposition wouldn’t be able to block the shot.

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15
Q

A person’s diet can affect their ability when participating in physical activity.

Name two nutrients that netball players should include in their diets and explain how each could help to improve their performance late in matches. (6)

A

Award one mark for each nutrient named and up to two further marks for explaining how each could help to improve their performance late in matches (2x3).

• Proteins / will help with the growth or repair of muscles to reduce recovery time between matches / which will delay the feeling of tiredness.

• Carbohydrates or fats / to provide energy throughout the whole game / to ensure they can compete to their maximum.

• Water / to maintain fluid levels or to avoid dehydration to help concentration or reduce fatigue / to continue to compete effectively (make fewer mistakes).

• Minerals eg Iron / increase the body’s efficiency to carry oxygen to the working muscles of the body / which will allow them to compete effectively for longer.

• Vitamins eg vitamin C / to protect against disease and infection which will enable training to continue / so fitness levels will not be lost.

• Fibre / helps reduce levels of cholesterol making the heart more efficient / which will allow them to keep working for longer.

• Fats / can act as an insulator to help keep players warm / so they can continue to compete in cold weather.

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16
Q

State and explain two different ways in which a high protein diet could help to improve a sportsperson’s performance. (4)

A

Award one mark for stating and one further mark explaining each way a high protein diet may help to improve a sportsperson’s performance, up to a maximum of four marks (2x2).

• Repair or recovery of muscle or tissue / return to training or competition earlier.

• Growth of muscle or increased strength / exert more power or eg when throwing a javelin.

• Reduces storage of fat or helps lose weight / more effective performance as not carrying surplus weight.

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17
Q

Using an example from a named physical activity, explain why a sportsperson may consume more fat in his / her diet in order to improve performance. (3)

A

Award one mark for the example and a further two marks for why a sportsperson may consume more fat in his / her diet.

• Marathon / as a high energy source/ delay tiredness.

• Open water swimming / as an insulator or to keep warm / to be able to swim for longer.

• Long distance cycling / slow release energy / improve performances in latter stages.

• Rugby prop forward or sumo wrestler / as additional weight / more pressure on opposition.

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18
Q

People take part in physical activities for different reasons.

State three reasons why people choose to take part in relaxing activities, such as yoga. (3)

A

• Enjoyment or fun.

• Company or social benefits.

• Maintain or improve health / lower blood pressure.

• Mental benefits / release of stress / keeps mind active.

• Sense of achievement or personal fulfilment.

• Low intensity activity / less physically demanding.

• Maintain or improve fitness / flexibility / balance.

• Non-competitive.

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19
Q

Most outdoor and adventurous activities are physically very demanding.

State two benefits of providing high carbohydrate meals at an outdoor and adventurous activity centre. (2)

A

• Main energy source.

• Slow release energy / so visitors can complete all of the activities throughout the day or delay the onset of fatigue.

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20
Q

Which one of the following is a positive long-term effect of a healthy active lifestyle? (1)

A Lower resting heart rate

B Increased breathing rate

C High blood pressure

D Tiredness in the muscles

A

Lower resting heart rate

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21
Q

There is a trend towards obesity in young people.

State what obesity is and explain how a young person can avoid becoming obese. (3)

A

Award one mark for stating what obesity is.

• Obesity is being extremely over weight or abnormally fat

• BMI of 30 and over or when a person is 20% over the standard weight for their height

Award a further two marks for describing how a young person can avoid becoming obese

• Obesity can be avoided by taking part in regular exercise and / following a balanced or healthy diet or not over eating

• Obesity can be avoided by maintaining an energy balance / the amount of food energy taken in should not exceed the energy expended.

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22
Q

Explain the negative effects that obesity can have on the body. (3)

A

• Obesity increases strain on the joints / increasing the risk of injury or osteoarthritis

• Obesity increases strain on the cardiovascular system / increasing risk of heart disease

• Obesity can cause high blood pressure or high cholesterol or clogs the arteries / resulting in a stroke or heart attack

• Obesity increases the strain on the respiratory system / leading to shortness of breath

• Obesity increases the risk of diabetes / resulting in early mortality

• Obesity decreases mobility / resulting in a lack of speed or agility

• Obesity causes early onset of fatigue / resulting in giving up quicker.

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23
Q

Diet is an important factor to consider when participating in a physical activity.

Explain how a carbohydrate loading diet could help an athlete to perform to the best of their ability in a half marathon. (4)

A

By eating (high-carbohydrate) meals such as pasta / which is a slow release energy source / in the three days before the half marathon / an athlete will increase the glycogen level in their muscles and liver / to its maximum/so an athlete would have more energy available during the run. / This would help to delay the onset of fatigue (or reduce levels of fatigue) / and could help their to maintain their performance in the later stages of the run / as glycogen is as an immediate reserve source of available glucose for muscle cells. / Their liver will also readily break down its stored glycogen into glucose / and send it through the blood stream as fuel for their muscles.

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24
Q

More people over 65 years of age are taking part in a range of physical activities.

Explain why swimming is an appropriate physical activity for a healthy 65-year-old person. (3)

A

• Less strenuous or will not over stress / the heart or joints

• Non weight bearing / less damage to joints

• Can be done at own pace / can do as much or little as you want

• Uses all muscles / a way of keeping active

• It raises the heart rate / it develops fitness or health

• Can be performed all year round / as it is an indoor activity

• Relatively cheap / may be concessions for elderly

• It is a social activity / good way of making or maintaining friendships

25
Q

Other than an improvement to fitness, give two reasons why a family may benefit from becoming members of a local health club. (2)

A

• Social benefits to the family

• Have fun together

• Allows them to compete against each other

• Able to relieve tension within the family

• Meet other families or people with similar interests

• Spending more time together

• To encourage the family to participate in a new physical activity

• Enables family members to lose weight or improve physical appearance

• Encourages family members to become more engaged in physical activity

• To improve self-esteem or self-confidence.

26
Q

Explain how a swimmer’s knowledge of food and nutrition could be used to improve their performance in a 800m freestyle event. (6)

A

• A balanced diet will meet their active lifestyle demands

• To maintain the correct weight of an efficient and maximal performance

• Carbohydrates to supply a ready source of energy, any excess stored as glycogen. They will require slow, complex carbohydrates to enable them to sustain high intensity work over a long period of time

• Carbohydrate loading would be beneficial

• Simple carbohydrates also needed for short bursts of intensive activity (sprint finish), replenished throughout the event

• Fats also required as a major energy source

• Protein also required assisting in body growth and muscular repair. Allows the body to recover quicker, allowing training or competition the following day. Also enable the body to grow so gets stronger and more powerful, therefore more effective in performance

• Water to maintain hydration so body can function optimally when training. Loss of water affects performance quite dramatically, causing fatigue and loss of concentration. Also assists in transportation of nutrients, blood flow, oxygen transportation, waste removal and heat regulation

• Vitamins and Minerals will assist in many body and chemical processes. Main ones highlighted will be Iron (Oxygen transportation) and Calcium (bone strength and density).

27
Q

Which one of the following activities would be most suitable for an ectomorph? (1)

A Olympic weightlifting
B Shot put
C High jump
D Canoeing

A

High jump

28
Q

The sports nutritionist advises that fibre is an important nutrient in Usain Bolt’s diet because it keeps his digestive system healthy.

Name three other nutrients that are important in Usain Bolt’s diet and explain how each may help his performance in training and in competition. (6)

A

• Protein / will help with the growth and repair of muscle needed when sprinting or training to reduce recovery time.

• Carbohydrate / to provide energy during training and competing to his maximum.

• Water / to maintain fluid levels or to avoid dehydration to continue to train or compete effectively.

• Fats / additional energy source to continue to train or compete effectively.

• Minerals eg iron / increase the body’s efficiency to carry oxygen to the working muscles of the body or to produce energy to continue to train or compete effectively.

• Vitamins eg vitamin C / to protect against disease and infection to enable training or competing to continue.

29
Q

Diet is extremely important to improve sporting performance.

Why does the body need protein? (2)

A

• Builds muscles

• Necessary to make enzymes and hormones

• Source of energy

• Repairs tissue within the body

• Essential to help body heal after injury

• Improve levels of concentration

30
Q

For what type of activity would a sportsperson use ‘carbohydrate loading’? (1)

A

Award one mark for stating endurance type activities (lasting over 1 hour) or a relevant example eg marathon, football match.

31
Q

Explain how and why a sportsperson would include carbohydrate loading in their diet. (3)

A

How – reduce amount of training 4 to 5 days before event (tapering) / reduce carbohydrate stores / then 24 – 48 hours prior to the event increase carbohydrate intake / results in increased glycogen and energy stores.
Why – to be used throughout the event / can delay tiredness / improve performances in latter stages.

32
Q

State and explain two reasons why people choose to take part in physical activities. (4)

A

(2 × 2 marks).

• social benefits / company / to socialise / making or meeting friends / peer pressure / family pressure

• mental benefits / enjoyment or to have fun / relaxation / recharge batteries / chill out / cathartic / excitement / adrenaline rush / thrill / challenge / self-fulfilment / self-satisfaction / feel good factor / aesthetic / artistic appreciation

• physical benefits / maintain or improve fitness / accept any component of fitness / muscle tone

• high level of skill / because I am good at it

• overcoming obstacles / environment

• health reasons / relieves stress or tension / weight control / lowers BP.

33
Q

Which one of these helps the digestive system to work efficiently?

A Protein
B Fibre
C Vitamins
D Fats

A

Fibre

34
Q

Regular exercise is important to help maintain a healthy lifestyle.

State two reasons why taking part in regular exercise can improve your health. (2)

A

• Reduces stress or tension/ feel good factor or mental wellbeing.

• Improves fitness levels or physical wellbeing.

• Improves basic levels of strength or flexibility or endurance.

• Reduces the chances of illness or injury.

• Allows you to mix with other people or social wellbeing.

• Helps keep weight down/ look good.

35
Q

Describe a mesomorph body type and explain why this body type helps a sportsperson to perform well in either football, swimming or cross country. (4)

A

Award up to two marks for describing what a mesomorph is.

• Well defined muscles/ broad shoulders/ wedge shaped
or triangular or v-shaped/ narrow hips.

Award up to a further two marks for explaining why it allows
a sportsperson to perform well in their chosen activities.

• Well defined muscles – which allow them to be strong/
in the tackle.

• Well defined muscles – which will give them more power/
for a start in swimming.

• Well defined muscles – which will give them muscular
endurance/ to maintain performance in any of them activities.

• Broad shoulders – develop power/ needed in swimming
arm action.

36
Q

During an athletics competition, the organiser wants to promote a balanced diet to encourage healthy living.

(i) State three types of food that should be available from the food and drink stalls. (3)

A

• Carbohydrates or pasta or rice or baked potatoes or
cereal or energy bars

• Protein or meat or fish or pulses or nuts or eggs or poultry

• Fats

• Water or fluids

• Fruit or salad or vegetables

• Vitamins

• Minerals

• Fibre

37
Q

Explain how a balanced diet can help to improve an athlete’s performance. (6)

A

Examples of content could include:

• a balanced diet will meet demands of an active
sportsperson

• to maintain the correct weight for an efficient performance

• provide a ready source of energy, any excess stored as
glycogen, good for slow release energy, therefore able to sustain
activity for longer (accept fast and slow release energy)

• aids body growth, repairs muscular damage to aid
recovery, useful after event

• ensure hydration to maintain water or fluid levels and
replace water lost due to exercise. Also assists
transportation of nutrients, allows blood to flow more
easily, important as body demands more oxygen,
heat control and waste removal.

• reduce fast food, fatty foods and simple carbohydrates
to maintain weight

• fruit or vegetables are important for minerals and
vitamins to aid the body processes

• fats to be taken in moderation as they are used as
secondary source of energy and in insulation or
bulk in certain sports.

38
Q

Maintaining a balanced diet is essential for all performers.

What is dehydration? How can a performer avoid becoming dehydrated? (2)

A

• having an abnormally low water content in the body/ drink sufficient amounts of water

• rapid loss of water from the body/ drink sufficient amounts of water.

39
Q

Maintaining a balanced diet is essential for all performers.

If a performer does not have a balanced diet, they may experience problems.
Name one of these problems (not dehydration).
Describe the problem you have named and state how this problem might have been caused. (3)

A

Award a maximum of three marks: one mark for the correctly identified deficiency, or problem, one mark for the description and one mark for correctly identifying how it could be caused.

Examples include:

• obesity/ which is being extremely overweight/ which can be caused by eating too much and exercising too little

• anorexia/ which is being extremely underweight/ and is caused by eating insufficient amounts of food

• scurvy/ which causes swollen bleeding gums/ subcutaneous bleeding/ anaemia/ bruising and pain in the joints/ caused by lack of vitamin C/ contained in fruit and vegetables

• rickets/ which is where the bones fail to form and harden/ caused by a lack of vitamin D

• anaemia/ in the blood/ which is an iron deficiency

• fatigue/ shortage of energy/ insufficient carbohydrate

• coronary heart disease/ arteries blocked/ too many saturated fats.

40
Q

Describe a suitable meal for a young athlete the night before a 5km fun run. (5)

A

Candidates are likely to refer to a high carbohydrate loading diet/
such as pasta/ similar to the pasta party for competitors in the London
Marathon/ to provide the body with stores of glycogen/ which will help
the athlete to keep going/delay the onset of fatigue/ as pasta contains
starch/ which is a complex carbohydrate (polysaccharide)/ and as such
provides slow release of energy.

41
Q

Explain why carbohydrates are a necessary part of a performer’s diet. (2)

A

Examples include:

• they provide the body with energy / for an extended period
of time

• it can be broken down into glycogen / to be stored for release
over a period of time

• performers can carbohydrate load / in preparation for endurance
type events

42
Q

Explain why it is important to maintain an intake of fluids (water) when taking part in sporting activity.(2)

A

Examples include:

• to avoid dehydration

• to enable the body to continue to sweat and carry out the
cooling process

• to replace fluids which are being lost from the body

43
Q

Explain what is meant by the term obesity. (2)

A

• being extremely / fat

• clinically / overweight

44
Q

Physical performance and general health can be affected by obesity.

(i) State two factors that can cause obesity. (2)

A

• Excess amounts of food/junk food

• Lack of exercise

• An unbalanced diet/due to excess fats. Accept unhealthy diet.

45
Q

Protein is an important substance in a performer’s diet as it is used for the growth and repair of muscle.

Name one other substance important in a performer’s diet and explain why it is important. (2)

A

• Carbohydrate/energy source

• Fat/energy source, warmth/shock absorber or protection

• Vitamins/help bones/ teeth/ skin grow/regulate chemical
reactions and processes in the body

• Minerals/calcium salts strengthen bones/essential for
efficient working of the body

• Fibre/keeps digestive system working

• Water/prevents dehydration/helps regulate body
temperature.

46
Q

A club standard performer needs to be healthy and have a good level of general fitness.

(i) What is meant by ‘healthy’? (1)

A

One mark should be awarded for considering what being healthy
is. Reference should be made to physical, social or mental well
being/the absence of disease/illness.

47
Q

What is meant by ‘general fitness’? (1)

A

One mark should be awarded for considering what general fitness
is. Reference should be made to the ability of your body to cope
with the demands of everyday life.

48
Q

Explain how these elements combine to enable a performer to compete at club level. (2)

A

• It is necessary to be healthy in order to attain basic fitness

• Higher levels of competition put more strain on a performer

• Even minor health problems(colds, hay fever etc.) can result in
poor performance

• Regular check ups, inoculations will be essential

• Dietary requirements should be considered.

49
Q

Other than dehydration, describe one deficiency, or problem, that can arise from not having a balanced diet. State how this could be caused. (3)

A

• obesity / which is being extremely overweight / which can
be caused by eating too much and exercising too little

• anorexia / which is being extremely underweight/ and is
caused by eating insufficient amounts of food

• scurvy / which causes swollen bleeding gums, subcutaneous
bleeding, anaemia, bruising and pain in the joints / caused by
lack of vitamin C/contained in fruit and vegetables

• rickets / which is where the bones fail to form and harden /
caused by a lack of vitamin D

• anaemia/in the blood/which is an iron deficiency.

50
Q

What is dehydration and how can it be avoided? (2)

A

• having an abnormally low water content in the body / drinking
sufficient amounts of water

• rapid loss of water from the body / drinking sufficient amounts
of water.

51
Q

Name two body systems involved in providing energy for movement and physical activity. (2)

A

Two systems from….

circulatory

respiratory

digestive

52
Q

General physical fitness varies from person to person.

What are the long-term benefits of regular exercise? (7)

A

Long term benefits:

      To the skeletal muscular system such as:

• Stronger skeletal muscle

• Increase muscle fibre girth

• Stronger connective tissue

• Increase repeat muscle contractions

• Elasticity in skeletal muscle

• Greater range of movement at joints

      To the respiratory system such as:

• Increased vital capacity

• Increased VO2 max

• Increased tidal volume

      To the circulatory system such as:

• Increased stroke volume

• Increased cardiac output

• Stable blood pressure

• Lower resting heart rate

• ‘Clearer’ vascular network

• Increased production of red blood cells

• Increased capilliarisation

• Increased recovery rates

To the digestive system such as:

• Higher metabolic rate

• Efficient disposal of waste products

To mental / social / physical health such as:

• Reduced risk of heart attack

• Reduced cholesterol

• Look good / feel good

Accept (for one mark) increases in:

• Strength / speed / stamina / suppleness

• Improved body shape

• Efficiency of body systems

53
Q

Use examples to explain the effects that physique may have on performance. (5)

A

• length of limbs/ proportions of body parts

      > the longer the legs, more effective hurdling/ high jump;

• composition of the tissue mass

      > the greater the muscle, the greater strength, more effective gymnastics/  swimming;

• overall height of the body

> taller, greater reach, more effective basketball/volleyball;

• overall weight of the body

      > heavier, greater stability, more effective wrestler/boxer;

      > lighter, less handicap to be carried more effective jockey/ rowing cox;

• overall size of the body

      > bigger, greater power, more effective rugby forward/ field throw athlete.

Award marks on the basis of …

• type of physique &/ or description &/ or activity (1 mark);

• explanation of the effect on performance (1 mark).

eg… a mesomorph (1 mark) would be more suited to gymnastics because
more muscle means more strength (1 mark).

54
Q

What would be the benefits to the individual of having good, general physical fitness? (8)

A

Benefits such as:

• Looking and feeling good;

• Being able to undertake a manual job where there are constant demands on
strength and muscular stamina;

• Having the capability to undertake everyday household tasks such as..

• having enough strength to lift things;

• having enough suppleness to reach for things;

• having enough stamina to complete tasks without becoming tired
before the end of the day;

• being able to engage fully in family/ social life;

• being able to take part in active leisure pursuits;

• being able to stay alert and fresh rather than sleepy and lethargic.

• Being less prone to illness/ injury;

55
Q

Give two food types that provide energy for movement. (2)

A

two from:

• carbohydrate

• fat

• protein.

56
Q

What does somatotype mean? (1)

A

somatotype is :

… body (size &) shape; or body type; or body build; or physique; or body structure;
or body composition.

57
Q

Give two activities for which an endo-mesomorph is best suited. (2)

A

any two such as:

• (throw) athletics (can be named for 2 marks )

• rugby

• weight lifting

• wrestling

• boxing

• other combat sports.

58
Q

Give three signs or symptoms of dehydration. (3)

A

three such as:

• headache

• loss of control/loss of focus

• dizziness/fainting/felling weak

• thirsty/lack of water

• dry throat

• lack of saliva

• blurred vision

• skin goes white/paleness

• nausea/feeling sick

• cramp

• concentrated (dark) urine.