health and well-being Flashcards
(44 cards)
1
Q
what is the definition of health
A
a state of physical, mental, and social well-being, not merely the absence of disease or infirmity
2
Q
what is physical health and well-being
A
- all body systems working well
- free from illness/injury/disease
- able to carry out everyday tasks
3
Q
what is mental health and well-being
A
- able to cope with stress
- can control emotions
- feeling good/self-esteem
4
Q
what is social health and well-being
A
- friendship and support
- value within society
- ability to mix with other people
5
Q
what is the definition of fitness
A
ability to cope with (/meet) demands of environment
6
Q
what are the relationships between health and fitness
A
- decrease in fitness because of ill health (inability to train)
- increase in fitness despite ill health (unhealthy but able to train)
- exercise and fitness can have positive effects on health (physical/mental/social)
7
Q
how to maintain health
A
- live healthy, active lifestyle
- eat balanced diet
- maintain level of fitness
8
Q
function of carbohydrates
A
- provide glucose for energy production via respiration
- main source of fuel for muscle contractions, brain function, operate organs
9
Q
function of fats
A
- highly concentrated source of energy
- easily stored in body for later use
- insulation
10
Q
function of proteins
A
- broken down into amino acids
- used to repair damaged cells
- helps muscle to grow
11
Q
function of water
A
- regulates body temp through sweating
- help blood flow easily (O2 & nutrients can be transported around body)
12
Q
source of carbs
A
bread, pasta, rice
13
Q
source of fat
A
butter, oil, cheese
14
Q
source of protein
A
lean meat, egg, beans
15
Q
what are factors influencing energy requirements
A
age, gender, lifestyle
16
Q
how is unused energy stored and risks?
A
fat, obesity
17
Q
how is energy derived from food sources
A
muscle cells release energy from glucose during respiration
18
Q
how is excess glucose stored
A
glucose is converted to glycogen and stored in muscles/liver
19
Q
what are the health related components of fitness
A
- cardiovascular endurance
- muscular endurance
- flexibility
- strength
- speed
- power
20
Q
what are the skill related components of fitness
A
- agility
- balance
- coordination
- reaction time
21
Q
what are the tests for cardiovascular endurance
A
multi-stage fitness test, 12 min cooper run
22
Q
how to carry out multi-stage fitness test
A
- run in time with bleeps on recording
- 20m shuttle runs performed
- time between bleeps reduces as test progresses
- run until can no longer keep up with beeps
23
Q
how to carry out 12 min cooper run
A
- subject runs as far as possible
- test duration is 12 mins
- measured course used to measure exact distance covered
- distance covered compared to standardised normative data
24
Q
what is the test for flexibility
A
sit and reach
25
how to carry out sit and reach test
- warm up thoroughly before performing test and removes shoes
- sit with str8 legs, feet flat against s&r box
- reach forward with both arms extended as far as possible along box
- full stretch to position must be controlled for score to be recorded
- best score from 3 attempts compared to normative data tables
26
what is test for muscular endurance
multi-stage abdominal curl conditioning test
27
how to carry out multi-stage abdominal curl conditioning test
- perform sit ups in time with bleeps on recording
- bleeps get progressively quicker each min
- until no longer keep up with bleeps or technique loses correct form
- total number of sit ups counted and compared to normative data tables
28
what is test for power
vertical jump test
29
how to carry out vertical jump test
- adjust vertical jump board so lower edge touches fingertips when arms extended overhead and body if fully stretched with feet flat on floor
- bend knees and jumps as high as possible
- mark board
- measure difference between 2 marks
- best score from 3 attempts compared to normative data tables
30
what is test for speed
30m sprint
31
how to carry out 30m sprint test
- 30m marked on selected flat running surface
- sprints as fast as possible from start through finish line
- stopwatch used to record time
- best score from 3 attempts compared to normative data tables
32
what is test for strength
hand grip dynamometre test
33
how to carry out hand grip dynamometre test
- grip dynamometre handle in dominant hand
- start with hand raised above head, bring down to 90 angle
- take deep breath, as breathe out squeeze as hard as possible for 10-15 secs
- perform at least 3 trials for each hand with highest for each hand recorded
34
what is test for agility
Illinois agility test
35
how to carry out illinois agility test
- (diagram)
- starts from press-up position behind start line with both legs extended behind
- timed and sprints as quickly as possible around course
- best time from 3 attempts compared to normative data tables
36
what is test for balance
stork stand
37
how to carry out stork stand test
- stand with hands on hips, raise 1 foot to place on inside of standing leg
- timer stops when standing foot moves / standing foot heel touches floor / non-standing foot loses contact with knee / hand comes off hip
- some variants have eyes closed
- best time from 3 attempts compared to normative data tables
38
how to test coordination
anderson wall toss coordination test
39
how to carry out anderson wall toss test
- stand 3m from wall with tennis ball in right hand
- ball thrown underarm to rebound off wall, caught in left hand, then thrown underarm with left hand to be caught by right
- repeated as many times as possible
- number of catches made in 30s compared to normative data tables
40
what is test for reaction time
ruler drop test
41
how to carry out ruler drop test
- stand or sit with arms extended
- assistant holds ruler vertically between subject
- ruler aligned so zero is level with top of subject's thumb
- without warning, ruler dropped and subject catches as quick as possible
- distance ruler fell recorded in cm
- avg distance dropped from 3 attempts compared to normative data tables
42
reasons for fitness testing
- suitability for different physical activities
- identify strengths and weaknesses
- monitoring improvement
- comparison to others
- informing design of training programme
- motivation
43
what is VO2 max
measure of cardiovascular endurance/stamina
44
what are factors affecting VO2 max level
- age
- gender
- genetics
- lifestyle
- training
