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PE > C2: T1- Health, Fitness and Wellbeing > Flashcards

C2: T1- Health, Fitness and Wellbeing Flashcards

(88 cards)

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1
Q

define well-being

A

A state of physical, emotional and social health

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2
Q

Define health

A

A complete state of physical, emotional and social well-being and an absence of illness and disease

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3
Q

Define fitness

A

The ability to meet the demands of the environment

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4
Q

What can people do to lead a healthy, active lifestyle?

A

Being socially active
Getting the correct amount of sleep
Go outside
Have a balanced diet
Be active
Pushing yourself to do new things
Talk about feelings
Spend time with friends and family
Manage screentime
Have a good routine
Drink water

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5
Q

What are the physical benefits of exercise on the body?
(SELF CAB SCREW)

A

S- Stronger
E- Endurance
L-Life expectancy increases
F- Flexibility

C- Cardiovascular endurance
A- Awareness
B- Bones (stronger and denser)

S-Stress related illness
C-Coordination
R-Reaction time
E- Energy
W- Weight (optimum body weight)

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6
Q

What are some barriers to participation in physical activity?

A

Injuries, transportation, sanctions, self-doubt, language barriers, low income, anxiety, other’s opinions, lack of funding to run clubs, long-term illness, physical health, gender, location, self-conscious, lack of time, commitments, religion, tradition, clothing, past bad experiences

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7
Q

What are benefits of sport on social health?

A

Maintain good relationships with others
Improve communication skills
Helps adapt to different environments
Make new friends
Pushes you out of your comfort zone
Sense of belonging
Work together to achieve a common goal

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8
Q

What are benefits of sport on physical health?

A

Maintain optimum body weight
Build muscle mass
Builds endurance
Better coordination
Improves heart performance
Flexibility
Bones get stronger and denser

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9
Q

What are benefits of sport on emotional health?

A

Releases hormones that make you feel happier
Mentally cope better
Being physically healthier boosts self esteem
Gives you a hobby
Enjoyment and excitement
Appreciate sport
Look good/feel good
Stimulates the growth of new brain cells

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10
Q

What are the 11 components of fitness?

A

Cardiovascular endurance
Agility
Power (muscular)
Balance
Flexibility
Co-ordination
Speed
Reaction time
Body composition
Muscular endurance
Muscular strength

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11
Q

How is cardiovascular endurance important to everyday life?

A

Sleep better, lose weight, maintain optimum body weight easier, better immunity

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12
Q

How is agility important to everyday life?

A

Dodge danger easier and quicker

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13
Q

How is power (muscular) important to everyday life?

A

Helps you in dangerous situations

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14
Q

How is balance important to everyday life?

A

Reduces risk of falling

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15
Q

How is flexibility important to everyday life?

A

Prevents injuries

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16
Q

How is co-ordination important to everyday life?

A

Makes daily tasks easier and more efficient (multi-tasking)

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17
Q

How is speed important to everyday life?

A

Helps to do tasks more efficiently

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18
Q

How is reaction time important to everyday life?

A

Respond to danger quickly

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19
Q

How is body composition important to everyday life?

A

Reduce body fat, increase muscle mass- prevents the risk of developing high body fat diseases
Low % body fat

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20
Q

How is muscular endurance important to everyday life?

A

Work for longer/harder, feel as though you have more energy

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21
Q

How is muscular strength important to everyday life?

A

Daily activities become easier as you become stronger

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22
Q

At age 5-18, how many minutes of exercise per day/per week should someone be doing? Give examples.

A

60 minutes per day
420 minutes (7 hours) per week
(3 days for muscle strengthening)

Moderate activity = cycling
Vigorous activity = running

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23
Q

At age 19-64, how many minutes of exercise per day/per week should someone be doing? Give examples.

A

20/21 minutes per day
150 minutes (2.5 hours) per week

Moderate aerobic activity = cycling
Vigorous activity or strengthening for 75 minutes

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24
Q

At age 65+, how many minutes of exercise per day/per week should someone be doing? Give examples.

A

20/21 minutes per day
150 minutes (2.5 hours) per week

Moderate aerobic activity = cycling
Vigorous activity or strengthening for 75 minutes

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25
Define lifestyle choices
The choices we make about how we live and behave that impact on our health
26
Give some examples of how exercise has a positive impact on lifestyle
Reduces stress Maintains optimum body weight Reduces boredom Reduce risk of injury Fall asleep faster Reduce risk of developing diseases Feel happier Look and feel better Helps with anger
27
Give some examples of how exercise has a negative impact on lifestyle
Eating disorders Addiction Injury Addiction to steroids Body dysmorphia Not giving your body chance to rest Time consuming
28
Give some examples of the impact of a healthy diet
Boosts your energy levels Improves body composition Improves mental health Reduces the risk of heart disease Reduces the risk of type 2 diabetes Stronger bones More efficient body systems Lose weight Better immune system Clear skin
29
Give some examples of the impact of an unhealthy diet
Won't get the correct nutrients and vitamins Gain weight Reduced quality of sleep More likely to feel anxiety or depression Body dysmorphia High cholesterol or high blood pressure Addiction Reduced ability to concentrate
30
A good work / rest / sleep balance...
Improves your physical, emotional and social health. More control of your life
31
A poor work / rest / sleep balance...
Increase your risk of depression Leads to weight gain Increases stress and anxiety Poor quality sleep
32
List the negative effects of drinking alcohol
Dehydration - kidney failure Reduced cardiovascular fitness - less glucose = less energy Weight gain - sugar and calories are high Liver damage- alcohol wears down Mental-health conditions- get in to a bad cycle of depression, anxiety and addiction Less awareness- nerve cells slow down More testosterone released Disrupted sleep patterns- decreasing the release of human growth hormone
33
List the negative effects of smoking
Tired faster- cardiovascular/respiratory systems are unable to work efficiently and unable to carry enough oxygen Increases risk of disease- lung cancer, pneumonia, emphysema Addiction- nicotine Harm to those around you- secondary smoker
34
How does smoking affect sport?
Lung capacity and vital capacity is reduced leading to running out of breath quicker and needing to take more frequent breaths. Harder to build power.
35
Define sedentary lifestyle
A lifestyle where there is little, irregular or no physical activity
36
Define overweight
Weighing more than the ideal weight for your height
37
Define overfat
Having more than the ideal amount of body fat
38
Define obese
Weighing significantly more than the ideal weight for your height and having an excess amount of body fat
39
Define quantitative data
Data that focuses on measuring things; it involves numbers
40
Define qualitative data
Data that focuses on understanding things; it involves detailed information about the way people think and behave
41
What is BMI?
Body Mass Index
42
What are some of the reasons for high obesity levels?
Sedentary lifestyles Processed foods Low exercise levels Poor diet (unbalanced)
43
How does being overweight/obese effect your performance in sport?
1. Unable to move as fast and for as long (netball) 2. Lower endurance (runner) 3. Unable to jump as high (basketball) 4. Reduced strength (cricket) 5. Reduce range of motion (golf) 6. Limit flexibility (dance)
44
Define poor posture
Being in constant unnatural positions which can then lead to further back and joint pain
45
Define high blood pressure
Having too much strain on your heart and blood vessels. This can lead to heart attacks and strokes
46
Define depression
Feeling like everything is a lot of effort and being constantly unhappy
47
Define coronary heart disease
The walls of the coronary arteries build up with fatty deposits narrowing the blood vessels
48
How does a sedentary lifestyle impact the components of fitness?
Effects all 11 components of fitness. Significant negative impact on performance.
49
What is the effect of a decrease in muscle tone?
If you don't exercise often, you will become weaker and everyday tasks will become harder
50
How does type 2 diabetes occur?
When the body doesn't produce enough insulin to function properly
51
What is osteoporosis?
When bones become less dense and more brittle meaning that they are able to break more easily
52
Define optimum weight
The weight someone should be on average based on their sex, bone structure and muscle girth
53
Define muscle girth
Circumference of a muscle. The bigger your girth, the more you will weigh and the stronger you are
54
Define bone structure
The bigger your skeleton the higher your optimum weight. Bone density increases optimum weight
55
Describe the optimal weight for a powerlifter
The optimal weight for a power lifter would require them to have a high body weight & high muscle girth but not a massive bone structure. Power lifters don't have to be tall as height doesn't play a large part. If they had a low muscle girth and low bone weight they wouldn't be able to lift as heat weights.
56
Define energy balance
The basis of weight control. For body weight to remain the same, energy input (food) must equal energy expenditure (exercise)
57
How does height affect optimum weight?
Optimum weight increases the taller you are. Longer skeletons + healthy bones = dense and heavy
58
How does gender affect optimum weight?
Mens optimum weight tends to be higher than women because men have a larger skeleton and tend to have greater muscle mass
59
Describe the optimal weight for a rugby player
A rugby player would need high muscle girth, high body weight but low body fat. This will enable them to enforce a lot of power but also be agile to dodge tackles
60
If an athlete is underweight they will have ____ energy because they are burning ____ ________ than they are _________.
If an athlete is underweight they will have less energy because they are burning more calories than they are consuming.
61
If an athlete is overweight they will be ______ and have lower _______________ _________.
If an athlete is overweight they will be slower and have lower cardiovascular endurance.
62
what is the eat well guide
the eat well guide shows how we need to make up our diet from different types of food to get the correct balance
63
define a balanced diet
a balanced diet means eating the right foods, in the right amounts. This will enable us to work and exercise properly.
64
what is a nutrient
something that gives nourishment to the body
65
what are macronutrients and why do we need them
the nutrients that we need to have in our diet in large quantities. we need them for energy, growth and repair
66
what are the three macronutrients
carbohydrates, fats, proteins
67
talk about carbohydrates - where you find them - why you eat them and how much
- contained in bread, pasta, rice, potatoes - should be eaten in greater quantities than the other macronutrients - provide us with energy for use in aerobic and anaerobic activity
68
talk about fats - where you find them - why you eat them and how much
- contained in butter, oil, fatty meats and fried food - should form the smallest percentage of macronutrients in diet - provide us with energy but should be eaten in moderation - easily stored in the body and can lead to weight gain
69
talk about proteins - where you find them - what they are used for
- contained in cheese, milk, eggs, lean meat, fish - used for growth and repair of muscles - can produce energy but this is not their main function - may be used by performers such as sprinters to aid muscle growth (hypertrophy)
70
what are micronutrients
the nutrients that we need to have in our diet in small quantities
71
what are the two micronutrients
minerals and vitamins
72
why do we need micronutrients
we need them to maintain good health. everyone needs them but those who are involved in physical activity will need more of them
73
what is the job of minerals and vitamins
help with your immune system, as well as with general health and growth
74
where are vitamins found
in fresh fruit and vegetables
75
where are minerals found
lots of different foods, including meat and vegetables
76
talk about vitamin d
vitamin d is found in dairy foods, such as milk, cheese and eggs, and helps the body absorb the mineral calcium
77
talk about calcium
a mineral found in foods such as milk and other dairy products. One of its functions is to help keep our bones strong
78
true or false? water and fibre are micronutrients
false water and fibre are not micronutrients, but they are still essential components of a balanced diet
79
why is water important
water prevents dehydration and is in most liquids and many foods
80
why is fibre important
fibre aids the digestive system and is found in foods such as cereals, vegetables and nuts
81
what is dietary manipulation
in order to optimise performance, top performers will plan exactly what they eat and when they eat it to get the most advantage from the food they eat
82
why is the timing of protein intake important for a power athlete
to maximize the repair of muscle tissue broken down during explosive activity. In addition to rest and recovery, some performers take in protein as soon as possible after exercise to increase protein synthesis and therefore muscle growth
83
Who uses protein timing
performers that work anaerobically - sprinters - hammer throwers - power lifters
84
what is carbohydrate loading
an increase in carbs before an event 1 to 4 days before event: - reduce amount of exercise - eat a high carbohydrate diet - reduce fibre include this leads to increased carbohydrates - therefore increase the glycogen stores in the muscle - allowing optimum performance for longer
85
who uses this method
cross country skiers, marathon runners, triathletes
86
why is it important to have water during exercise
when we sweat we loose water and salt meaning we need replace this by drinking water and electrolyte
87
what are the side effects of dehydration
- dizziness - fatigue - heat stroke - increased heart rate - nausea - muscle cramp - thickening blood
88
when should you replace the water you loos during performance
- two hours before performance - just before - whenever possible during performance

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