Health, Fitness And Well Being

Question 1

What’s the definition of health?

Answer 1

A state of complete emotional, physical and social well-being.

Question 2

What do training programmes require?

Answer 2

Planning (aim and design)
Developing
Monitoring
Evaluating

Question 3

What’s the planning for in a training programme?

Answer 3

Planning allows you to create an appropriate pep design with correct training methods
For example aerobic training would allow you to improve cardiovascular health

Question 4

What’s the development for in a pep?

Answer 4

Once underway pep is developed
For example by refining activities so they continue to be appropriate for your aim, for example increase training time by 5 mins.

Question 5

Why should a pep be monitored?

Answer 5

So that adjustments can be made when it gets too easy.

Question 6

Why should a pep be evaluated?

Answer 6

So that aims can be modified, how good the training program was.

Question 7

Name some physical health benefits.

Answer 7

Stronger bones/ reduces chance of developing osteoporosis

Reduced chance of of coronary heart disease

Reduced chance of stroke

Reduced chance of obesity

Question 8

Give two impacts of excessive on health and performance

Answer 8

If blood vessels are not restricted due to high cholesterol you would be able to work harder as oxygen delivery would be improved

By being the right weight you won’t be slowed down therefore you’ll be able to perform for longer

Question 9

What are the negatives effects of training on physical health?

Answer 9

Overexertion leading to heart attack or stroke

Overuse of injuries, if you have a strain you may not be able to take part in physical activity

Less effective immune system, if you have a cold you may have to work at a lower intensity because oxygen delivery is reduced so energy production will be reduced

Question 10

What are the benefits of exercise and emotional health

Answer 10

Stress relief, helping to prevent stress related injuries like depression- increase in serotonin

Competition

Reduced boredom

Aesthetic production, recognising the beauty of a skill or movement.

Increase in self confidence and self esteem

Question 11

What are the negative effects of training and emotional health?

Answer 11

Training can lead to injury which can cause depression.

Question 12

What are the social benefits of exercise?

Answer 12

Meeting new people and making new friends

Get together with existing friends

Improve cooperation skills

Increased social activities so less engagement in antisocial behaviour

Question 13

What’s the importance of cooperation?

Answer 13

Leads to better understanding of your teammates and teamwork skills, may make your sport more successful

Question 14

What are the negative effects of exercise on social health?

Answer 14

Less time spent with the family, an obsession with sport.

Question 15

What are the lifestyle choices 1?

Answer 15

Diet
Activity level
Work/rest/sleep balance

Question 16

What are the negative effects of poor dietary choices?

Answer 16

Anorexia- due to poor emotional health, impacts a persons ability to achieve sustained involvement in physical actuality, may become tired and your fitness will deteriorate.

Obesity- impacts a person ability to move and can lead to potential joint and heart issues.

Diseases caused by lack of nutrients

• rickets (due to lack of vitamin D or calcium) which results in weak bones
• scurvy (due to lack of vitamin C) which can result in tiredness
• osteoporosis (sometimes due to lack of calcium) leads to weak bones.

Question 17

How long should children exercise

Answer 17

Government guidelines recommend that 5-18 year olds do one hour of exercise every day, 4 days should be spent on cardiovascular work and 3 on muscular and bone strength.

Question 18

What can a lack of sleep cause?

Answer 18

Can cause tiredness, lack of concentration and irritability. Government guidelines recommend teenagers have 8-10 hours of sleep every night.

Question 19

What effects can alcohol have on health?

Answer 19

Heart failure

Increased blood pressure

Increased weight

Liver disease/ cancer

Question 20

What effects can smoking have on health?

Answer 20

Strokes

Bronchitis

Heart disease/ angina

Blood clots

Emphysema

Lung cancer

Question 21

Negative effects of alcohol on performance

Answer 21

Leads to slower reaction times

Makes the drinker less mobile due to excess weight

Loss of coordination

Loss of concentration

Question 22

Negative effects of smoking on performance

Answer 22

Causes breathlessness

Reduces oxygen-carrying capacity.

Question 23

What’s the definition of a sedentary lifestyle?

Answer 23

Where’s there’s limited or no physical actuality. Due to improvement of technology

Question 24

What are the health risks due to a sedentary lifestyle?

Answer 24

Heart disease- high blood pressure and high blood cholesterol.

Type 2 diabetes- due to being overweight

Obesity- reduced metabolic rate and inactivity

Osteoporosis- lack of weight eating activity

Muscle tone and poor posture- weak muscles

Poor fitness- lack of muscle use and muscle atrophy

Depression- low self esteem, overweight brain function and low release of serotonin.

Question 25

Define overweight and explain

Answer 25

When you weigh more that the expected weight for your height and sex. You can be overweight while not being over fat Not harmful in itself unless it’s accompanied by also being overcast Some performers are overweight with muscle birth and bone density.

Question 26

Define being over fat and explain

Answer 26

When you have more body fat than you should have. If the level of fat in the body is excessive it can lead to: High blood pressure High cholesterol levels Possible to be overfat and not overweight

Question 27

Define obese and explain

Answer 27

``` When you are very overfat, the body fat has increased to a level that is seriously unhealthy. Leads to: Mobility issues Additional stress on bones and joints Heart disease Type 2 diabetes Depression ```

Question 28

What’s a balanced diet and explain

Answer 28

Means eating the right foods in the right amounts, enables us to work properly and enables good exercise Insufficient nutrients lead to anaemia, rickets, scurvy

Question 29

What does the eat well guide consist of?

Answer 29

``` Carbohydrates Vitamins Minerals Protein Fibre Fats Water ```

Question 30

What are macronutrients

Answer 30

The nutrients we need to have in our diet in large quantities. We need them for growth, energy and repair. The 3 main types are: Carbs- bread, pasta, potatoes, rice Fats- butter oil, fatty meats and fried food Proteins- cheese, milk, eggs, meat and fish

Question 31

What are macronutrients

Answer 31

Minerals and vitamins We need them to maintain good health. They help with your immune system as well as with general health and growth. Found in fresh fruit and veg and minerals are found in meat and veg

Question 32

What are the 2 specific micronutrients to mention

Answer 32

Vitamin d- found in dairy foods and helps to absorb the Mineral calcium Calcium- keeps bones strong

Question 33

What’s optimum weight and what factors affect it?

Answer 33

The ideal weight someone should be Bone structure Height Sex Muscle girth

Question 34

Optimum weight and height explain

Answer 34

The taller you are the more you weigh- | Advantage because you can outreach someone in basketball and the use of long levers for bowling in cricket

Question 35

Optimum weight and bone structure

Answer 35

People with longer or wider bones will also have greater bone density Bone structure is good in contact sports like rugby

Question 36

Optimum weight and sex explain

Answer 36

Males tend to have more muscle mass, provides men with an advantage because mmmmmm for strength or power sports

Question 37

Optimum weight and muscle girth

Answer 37

People with bigger muscles weigh more. An advantage in activities requiring speed, power and strength- javelin

Question 38

What’s dietary manipulation? | Types

Answer 38

Planning what they eat to get the most advantage from the food they eat. The timing of protein intake for power athletes Carbohydrate loading for endurance athletes

Question 39

What’s protein intake?

Answer 39

Timing of protein intake is important for power athletes to maximise Repair of muscle tissue broken down during explosive activity, some performers take in protein after exercise to increase protein synthesis so muscle growth. Used by Performers that work anaerobically, sprinters Hammer throwers Power lifters

Question 40

What’s carbohydrate loading

Answer 40

Increases the amount of carbohydrate stores as glycogen in the muscles, to provide energy Used by Cross country skiers Marathon runners Triathletes