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Gcse PE > Health Fitness And Wellbeing > Flashcards

Health Fitness And Wellbeing Flashcards

(110 cards)

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1
Q

Definition of health

A

A state of complete emotional, physical and social wellbeing, and not merely the absence of disease and infirmity

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2
Q

What do training programmes require

A
  1. Planning (aims and design)
  2. Developing
  3. Monitoring
  4. Evaluating
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3
Q

Why is planning important for for completing a pep to improve health

A

A clear aim would allow you to create an appropriate PEP design through correct selection of training methods, for example, an aerobic training method to improve cardiovascular fitness

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4
Q

Why is developing a pep important for importing health

A

Because it allows you to refine activities such as adding progressive overload to exercises

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5
Q

Why is it important that a pep should be monitored when improving health (3)

A

In case there is a problem with the design. If there is you will need to modify the programme otherwise you will not get the health gains you were expecting

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6
Q

Physical health benefits from regular exercise

A
  • Stronger bones/reduced chance of osteoporosis
  • reduced chance of CHD (use full name in exams)
  • reduced chance of a stroke
  • reduced chance of obesity
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7
Q

How does regular exercise lead to reduced chance of obesity

A

By burning excess calories while exercising

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8
Q

How does regular exercise reduce the chance of a stroke and coronary heart disease

A

By reducing cholesterol and lowering blood pressure

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9
Q

How does regular exercise cause stronger bones and reduced chance of coronary heart disease

A

Through taking part in weight-bearing activities like running and walking

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10
Q

When is losing weight a health benefit

A

If you are overweight however losing weight if underweight will damage your health

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11
Q

How can regular exercise for improvement of health improve performance

A

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

By being the right weight, that is not overfat, you won’t be slower down by excess weight from additional fat, therefore you will be able to perform for longer

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12
Q

What are the negative effects of training on physical health

A
  • Overexertion leading o heart attack or stroke
  • Overuse injuries, for example, if you have a strain you may not be able to take part in physical activity for several weeks
  • less effective immune system - for example, if you have a cold you may have to work at a lower intensity because oxygen delivery is reduced, therefore energy production will also be reduced
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13
Q

Benefits of regular exercise to emotional health

A
  • stress relief and helps prevent stress related illnesses such as depression
  • competition
  • reduced boredom
  • developing an aesthetic appreciation for the sport
  • increase self esteem/confidence
  • making you feel good
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14
Q

How does regular exercise make you feel good

A

It causes an increase in serotonin (a chemical found in the body) and it makes you feel good

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15
Q

How does regular exercise make you feel good

A

It causes an increase in serotonin (a chemical found in the body) and it makes you feel good

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16
Q

How does regular exercise reduce boredom

A

It gives you something to do

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17
Q

What is an aesthetic appreciation in sport and example

A

Recognising the beauty or skill of a movement. For example, you might enjoy seeing a football player demonstrate a high level of skill when they control the ball and kick a perfect volley

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18
Q

How is confidence increased and how to increase confidence

A

Confidence is increased because:
- you feel part of something
- you are performing better
- you think you look better

confidence is increased by:
- becoming a member of a team
- practising more
- losing weight due to exercise (if previously overweight

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19
Q

Negative effect of training on emotional health

A

Training could lead to injury and if a performer cannot train this way in itself can lead to depression

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20
Q

How to answer 3 mark question

A

P- point
E- expand
B- benefit

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21
Q

Social benefits of exercise

A
  • meeting new people and making new friends
  • opportunities to get together with existing friends
  • improving cooperation skills
  • increased social activities (and therefore will not engage in antisocial behaviour)
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22
Q

How might social benefits be different for different age groups?

(Make sure to relate your answer to a particular age range if asked)

A

Elderly person - getting together with friends as otherwise they may be lonely

Child - may see friends at school but needs to develop social skills such as cooperation

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23
Q

Why is cooperation important

A

Cooperation occurs when we work with others and demonstrate teamwork.
Improved co-operation can lead to better understanding of your teammates and better teamwork skills. This may make your team more successful.

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24
Q

Negative effect of training on social health example

A

Could be less time spent with family and friends due to the large number of hours spent training. This could be due to the need to traint to become an elite performer, or in some cases an obsession with training can occur:

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25
Examples of lifestyle choices
- diet - whether you smoke or drink alcohol - how much you exercise - what work your do and for how long - how much rest and sleep you get
26
How many calories do government guidelines state you should have daily
2500 for men and 2000 for women
27
Negative effects of poor dietary choice include? And due to what
- Anorexia ( not eating enough) - Obesity (eating too much) - Rickets (due to lack of Vitamin D or calcium) - Scurvy (due to lack of vitamin C) - Osteoporosis (sometimes due to lack of calcium)
28
What is anorexia
An eating disorder due to poor emotional health where a person keeps their body weight as low as possible
29
What can scurvy result in
Tiredness
30
What can rickets and osteoporosis result in
Weak bones
31
What can obesity result in
Impacts a person’s ability to move due to excess weight. It can lead to potential joint and heart issues)
32
What can anorexia result in
Impacts a person’s ability to achieve sustained involvement in physical activity. If you have little energy or become too tired and weak to take part in physical activity, your fitness and performance levels will deteriorate.
33
What do government guidelines recommended for activity levels for 5 to 18 year olds
One hour of exercise every day. Four days in cardiovascular work; three on improving muscle and bone strength
34
What is rest
Time to relax or have fun
35
What can a lack of sleep cause
Tiredness, lack of concentration and irritability.
36
Negative effects of alcohol on health
- heart failure - increased blood pressure - increased weight - liver disease/cancer
37
Negative effects of smoking (nicotine) on health
- strokes - bronchitis - heart disease/angina - blood clots - emphysema - lung cancer
38
Negative effects of alcohol on performance and the activities it impacts
- slower reaction times - makes the drinker less mobile due to excess weight - causes loss of co-ordination - causes loss of concentration Impacts all activities whether aerobic or anaerobic
39
Negative effects of smoking (nicotine) on performance and the activities it impacts
- causes breathlessness - reduces oxygen-carrying capacity impacts all aerobic or endurance-based activities
40
Definition of a sedentary lifestyle
A lifestyle where the individual has limited or no physical activity
41
42
Why do more and more people have sedentary lifestyles now example
- cars or public transport rather than walking or cycling - more jobs are computer based such as officer work
43
Two reasons a lot of people sit (British people for nearly 9 hours on average a day)
- At school or work - watching tv or player computer games
44
What is a healthier alternative to sitting
Standing
45
Health risks due to a sedentary lifestyle
- heart disease - type 2 diabetes - obesity/excessive weight gain - osteoporosis - loss of muscle tone and poor posture - poor fitness - depression
46
How is heart disease caused by a sedentary lifestyle
Due to Increased risk factors ( high blood pressure and increased blood cholesterol)
47
How is type 2 diabetes caused by a sedentary lifestyle
Due to lack of activity meaning risk of being overweight which is a risk of diabetes
48
How is osteoporosis caused by a sedentary lifestyle
Due to lack of weight baring activity
49
How is obesity and excessive weight gain caused by a sedentary lifestyle
Due to reduced metabolic rate and inactivity
50
How is loss of muscle tone and poor posture caused by a sedentary lifestyle
Due to weak muscle due to lack of physical activity
51
How is poor fitness caused by a sedentary lifestyle
Due to lack of muscle use and muscular atrophy
52
How is depression caused by a sedentary lifestyle
Due to low self-esteem, due to being overweight, drop in brain function and low release of serotonin
53
Definition of overweight
Having more weight than the expected weight for your height and sex
54
Is it possible to be overdag but not overweight
Yes
55
Definition of overfat
Having more body fat than you should have
56
What health problems can having excessive body fat cause
High blood pressure and high cholesterol levels
57
Is it possible to be overweight but not overfat
Yes
58
Definition of obese
Being dangerously overfat
59
What can high levels of excess fat lead to?
- mobility issues/ lack of flexibility - additional stress on bones and joints - type 2 diabetes - depression due to low self esteem
60
What is the energy balance equation
Energy in = energy out
61
The three macronutrients
Protein Fats Carbohydrates
62
Foods for carbohydrates
Bread, pasta, potatoes and rice
63
Foods for fats
Butter, oil, fatty meats and fried food
64
Foods for protein
Milk, eggs, lean meat, fish
65
How much percentage of a balanced diet should protein, carbohydrates and fats make up Seperately
Carbohydrates- 40% Protein - 30% Fats - 25%
66
What is the use of carbohydrates
Provide us with energy for use in aerobic and anaerobic activity
67
What is the use of fats
Provide us with energy but should be able eaten in moderation and they are easily stored in the body and can lead to weight gain. They also provide us with insulation.
68
What is the use of proteins
Used for growth and repair of the muscles. Can produce energy but this is not their main function. May be used by performer such as sprinter to aid hyper trophy
69
What are the micronutrients
Minerals and vitamins
70
Who will need more vitamins and minerals? People involved in physical activity or activity or those who are not
Those who are
71
Why do we need to eat a fresh supply of minerals and vitamins everyday
Because some cannot be stored
72
What is the purpose of vitamins and minerals
Help with general health and growth
73
Where are vitamins found in
In fresh fruit and vegetables
74
Where are minerals found in
Lots of different foods including meat and vegetables
75
What is the purpose of vitamin D and where is it found
It is found in dairy foods, such as milk, cheese and eggs, and helps the body absorb the mineral calcium
76
What is the purpose of calcium and where is it found
It is found in foods such as milk and other dairy products. One of its functions is to help keep our bones strong.
77
What does water do and where is it found
It prevents dehydration and is found in most liquids and many foods
78
What is the purpose of fibre and where is it found
It aids the digestive system and is found in foods such as cereals, vegetable and nuts
79
What is optimum weight
The ideal weight someone should be
80
What does optimum weight depend on
- bone structure - height - sex - muscle girth
81
82
How does height affect weight
The taller you are the more you weigh
83
Height can be an advantage in activities such as :
Where you need to outreach your opponent such as basketball When the use of longer levers may be beneficial for example bowling in cricket
84
Why should optimum weight only be used as a guideline
Because it will vary due to height, bone structure, muscle girth and sex
85
What activities can bone strength be important in (bone structure optimum weight factor)
Contact sports such as rugby
86
How does bone structure affect optimum weight
Some people have longer or wider bones than other and will also have greater bone density. Someone with a larger bone structure will weigh more
87
How does sex affect optimum weight
Men tend to weigh more than women
88
Why do men typically weigh more and how is this advantageous and what is done to make this fair in sport
They tend to have more muscle mass. This provides men with an advantages in activities requiring strength or power. Males and females compete separately in activities of this sort such as athletics
89
What is muscle girth
The size of the muscle, its circumference
90
How does muscle girth affect weight and how is it advantageous
People with bigger muscles will weigh more. Bigger muscles are generally an advantages in activities requiring speed, power and strength, such as throwing a javelin
91
Definition of exercise
A form of physical exercise done to improve health or fitness or both
92
Definition of fitness
The ability to meet the demands of the environment
93
Osteoporosis definition
A health condition that weakens bones, making them fragile and more likely to break
94
What is Coronary Heart Disease (CHD)
A health condition caused by a build up of fatty deposits on the walls of the coronary arteries. The build up of this makes the arteries narrower, restricting the flow of blood to the heart. This process is called atherosclerosis.
95
What is a stroke
It is when the blood supply to part of the brain is interrupted or reduced, preventing brain tissue from getting oxygen and nutrients. Brain cells begin to die in minutes
96
Definition of lifestyle choices
The choices we make about how we live and behave that impact our health
97
What athletes is protein intake best for
Power lifters Hammer throwers Performer that work anaerobically for example sprinters
98
Why is the time of protein intake important for power athletes
To maximise 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 growths
99
What athletes is carbohydrates best for
Endurance performers such as: Cross-country skiers Marathon runners Triathletes
100
How does carbohydrate loading really work
1 to 4 days before the event: - reduce amount of exercise - eat a high carbon hydrate diet - reduce fibre intake This leads to increased carbohydrates: -therefore increase glycogen stores in the muscles -allowing optimum performance for longer
101
What do we lose when we sweat during physical activity
Water and salt
102
What does dehydration cause
- dizziness - fatigue - heat stroke - increased heart rate - nausea - muscle cramp - thickening of blood
103
What is a faster energy source fats or carbs
Carbohydrates
104
Examples of simple carbohydrates
Sugars, glucose and fructose
105
Examples of complex carbohydrates
Starches such as potatoes, rice and bread etc.
106
How are complex carbohydrates used
Consumed carbohydrates is converted to glucose. Glucose is used for energy. Excess glucose is stored as glycogen in the muscles and liver. Left over excess glucose is stored as fat
107
What is leisure time
Free time
108
What is passive smoking
Breathing in the harmful effects of someone else’s smoke
109
What is a balanced diet
A diet providing all the nutrients you need to keep you healthy in the correct quantities
110

Gcse PE (6 decks)

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