Health and Fitness Flashcards
(98 cards)
1
Q
Health
A
A state of complete physical, mental and social well being, not just the absence of disease or infirmary
2
Q
Fitness
A
The ability to meet/cope with the demands of the environment (where you are e.g. a football session)
3
Q
Well-Being
A
A mix of social , mental and physical factors that give people a sense of comfortability, healthiness and happiness.
4
Q
Physical Health and Well- Being
A
All the body’s systems are working well, free of illness and injury. The ability to carry out every day tasks
5
Q
Mental Health
A
A state of well being where everyone realises their own potential, can cope with everyday stresses, can work productively and can make a contribution to their community.
6
Q
Social Health
A
Basic human needs are met (food, shelter and clothing) having friendship and support ; some value in society is socially active and has little social stress in situations
7
Q
Sedentary Lifestyle
A
The choice to engage in little or irregular physical activity.
8
Q
What are somatotypes?
A
Classifications of the body type
9
Q
What is an Endomorph?
A
Pear shaped body, wide hips and narrow shoulders (Oval)
10
Q
What is a ectomorph?
A
Tall and thin, narrow shoulders and narrow hips (Rectangle)
11
Q
What is a mesomorph?
A
Muscular appearance, wide shoulders and narrow hips (Upside down triangle)
12
Q
Balanced Diet
A
Eating the correct amount of calories (for energy used). Eating accordingly to how much you exercise. Eating different food groups provides sufficient nutrients, vitamins and minerals.
13
Q
Minerals
A
Inorganic substances which assist with many bodily functions.
14
Q
Vitamins
A
Organic substances required for essential processes of the body.
15
Q
Carbohydrates
A
The bodies Primary source of energy.
16
Q
Fats
A
The bodies secondary source of energy which provides energy for lower intensities.
17
Q
Protein
A
Used predominantly for tissue growth and repair
18
Q
Dehydration
A
Excessive loss of body water interrupting the function of the body.
19
Q
Hydration
A
Having enough water to enable normal functioning of the body
20
Q
Rehydration
A
Consuming water to restore hydration.
21
Q
What does (physical health) physical activity have a positive impact on?
A
- Heart function
- Bodily systems (Cardiovascular)
- Reduced risk of disease
- Prevents obesity
- Can carry out everyday tasks without being tired
22
Q
With good physical health what can you do?
A
Complete/ take on everyday tasks at ease
23
Q
What does having good mental health allow you to do?
A
- Cope with everyday stresses
- Work productively
- Make a positive contribution to society
24
Q
How does exercising affect mental health?
A
Positively
- Reduces stress
- Releases ‘feel good’ hormones
25
What does adapting to everyday takes allow you to do?
Lower the chance of injury
26
What does good social health entitle you to do?
- Make friends at ease
- Encourages co-operation and social skills
- Develops team working skills
- Ensures social needs are met.
27
What are the lifestyle choices which contribute to a sedentary lifestyle?
- Lack of exercise
- Eating too many calories
- Smoking, Drinking, Taking drugs
- Excessively eating
28
What are the consequences of a sedentary lifestyle?
- Obesity
- Heart Disease
- Diabetes
- Inability to cope with everyday demands
- Depression
29
What are the effects of obesity? (fitness)
- Limited flexibility
- Limited stamina
- Limited agility
- Limited speed and power
30
How does obesity occur?
When there is an imbalance between calories consumed and energy expenditure
31
What is your body fat %age when you're obese?
40% or higher
32
What is your BMI when you're obese?
30+ (BMI doesn't work when you're pregnant or muscular)
33
What is the use of water in the body?
To carry nutrients
Remove waste products
Control body temperature
Keep hydrated
34
What is the use of Protein in the body?
Build new cells
Restores and repairs tissue
The bodies 3rd source of energy- Only used when other stores are completely used up
35
What is the use of Carbohydrates in the body?
```
Primary source of energy for the body
Breaks down into sugars (glucose)
is stored as glycogen
Excess is converted into fats
Theyre used during both high and low intesity of work
```
36
What is the use of fibre in the body?
Its not digested
Absorbs waste products from foods so it can be excreted
Makes you feel full, making you eat less
37
What are the uses of Vitamins and Minerals in the body?
They help the bodies systems
Vitamin c- Helps heal wounds
Calcium- Helps bones become stronger
Iron- Increases Haemglobin in red blood cells
38
What are the uses of fats in the body?
20/25% of daily energy needs
Used during aerobic work
Provides 70% of energy at rest
Excess fat is stored as triglycerides
39
What are the main components to a balanced diet?
```
Carbohydrates
Protein
Water
Vitamins and Minerals
Fibre
Fats
```
40
Why is a balanced diet important?
Because your organs and tissues require nutrtion to work efficently. Without good nutrition your body is prone to diseases, infection, fatigue and poor perfomance
41
When do fats provide more energy than Carbohydrates?
At low intensities
42
How many calories should an average man have per day?
2500 kcal
43
How many calories should the average woman have per day?
2000 kcal
44
Should everybody stick to eating a certain amount of calories per day?
No- It depends on the person and what they do during their average day. E.G and athlete would require more calories to provide more energy and therefore to optimize performance.
45
What are the recommended percentages of food types to have in your diet?
55-60% Carbohydrates
25-30% Fats
15-20% Proteins
46
How much water should you have per day?
Ussally minimum 1.5 litres, however it differs depending on the enviroment and the amount of excercise
47
What are the effects of dehydration?
Increased viscocity of blood
Reactions become slower
Muscle Cramps and Fatigue due to lack of salt.
48
Skills
A learnt action or behaviour with the intention of brining about predetermined results with maximum certainty and minimum time or energy
49
Abilities
Inherited, stable traits that determine your potential to learn or aquire skills
50
Open skill
A skill performed in a ceratin way to deal with changes of enviroemnt (opponents, wind etc.)
51
Closed skill
A skill not affected by the enviroment or performers
52
Self paced skill
A skill that starts when the performer chooses and the speed of the skill is controlled by the performer
e.g. marathon running
53
Externally Paced Skill
A skill that starts due to external factors, speed, pace or rate is decided by other the factors e.g. opposition or the weather
i.e skiiing outdoors
54
Basic skill
A simple skill which is easy to learn
55
Complex skill
A skill that involves descion-making and takes time to master
56
Fine skill
Small precise body movements- Small muscle groups
e.g pool/darts
57
Gross skill
Large whole body movements- Big muscle groups
58
Performance goal
Personal standards to achieve, comparing against theirselves and not other
59
Outcome goals
Focused on the end result
60
SMART
Specific, Measurable, Agreed, Realsitic, Timed
61
Information proccessing
Making descions by gathering data from the scenario and choosing important parts to make a descion. I.e choosing a suitable skill for a scenario
62
A basic model of information
Shows a simple proccess that performers use to decide on the skill to use
63
Visual guidance
Guidance that you can see (a demonstration)
64
Verbal guidance
Guidance which is given by speaking
65
Manual Guidance
physcially moving the perfomer
66
Mechaicall guidance
giving the performer somthing to aid them completing the action e.g. an arm band
67
knowledge of results
Feedback about the outcome of the game
68
Knowledge of performance
Feedback given about the quality of the performance
69
Intrinsic Feedback
feedback from within
70
Extrinsic feedback
Feedback from an external source e.g a coach or the crowd
71
Deep breathing
Exaggerated breaths both in and out to control levls of arousal
Somatic technique
72
Mental rehersal
Visualising themselves completing skills perfectly in a specific scenario, contorls mental thoughts and encourages postitve outcomes, this is a way to control levels of arousal
Cognative technique
73
Self Talk
Where the performer talks to themselves in their head to control arousal levels and to reasure themslevs
Cognative technique
74
Direct aggression
An inentional action from a performer to hurt an opponent and violate the rules of the sport
The 'harm' to the opponent is physical
75
Indirect aggression
A forceful action directed at an object, but does not break the rules of the game.
The 'harm' to the opponent is mental.
76
Extrovert
Personality type- Sociable, active, talkative- ussally ascoicated with team sports
- Low levels of concentration rquired and large skill sets are required for their team sports
77
Introvert
Personality type- Quiet, passive, shy- Ussualy ascociated with team sports
Do not require high levels of stimulation or arousal
78
Motivation
The drive to succeed or the desire to want something
79
Intrinsic motivation
Drive that comes from within a performer
80
Extrinsic motivation
Drive that comes from external rewards i.e. money or fame
81
social groups
People who interact with one another, share similar characteristics, and have a sense of unity/togetherness
82
Engagement patters
Trends/tendencies in involvement.
83
stereotypes
Widely held but fixed and oversimplified ideas of a particular type of person.
84
Barrier to participation
An obstacle that prevents a group within society from participating in sport or physical activity and therefore reduces overall levels of participation.
85
Ethnic Groups
A community made us of people who share a common cultural background
86
social-economic group
A groups place within society; depends on a number of factors including occupation, education, income, wealth and where they live.
87
post-school drop out
The reduction in participation levels in young adults after they leave full time education.
88
Role model
A person looked up to by others as an example to be copied.
89
Peer Group
A group of people of approximately the same age, status and interests.
90
Disability
A physical or mental condition that limits a person’s movement, senses or activity.
91
Integration
Involving the full participation of all people in community life, but usually referring to disabled people.
92
Adapted sports
Competitive sports for individuals with disabilities. Whilst they offer parallel existing sports played by able-bodied athletes, there may be some modifications in the equipment and rules to meet the needs of the participants.
93
Discrimination
The unjust or prejudicial treatment of different groups of people, especially on the grounds of race, age and sex.
94
Prejudice
Preconceived opinion that is not based on reason or experience.
95
Leisure time
The time we have when we are not working, taking care of ourselves or completing our home or family commitments. It has increased as a result of shorter working careers and increased life expectancy.
96
Disposable income
Income available to be spent or saved as we wish.
97
Inclusive
Including everybody.
98
Fibre
Can't be digested
| -Absorbs waste foods to be excreted
