Health, Fitness And Wellbeing

Question 1

Physical health

Answer 1

To do with the body and can be improved through improving components of fitness and exersise

Adv: reduce risk of CHD (reduced cholesterol and load pressure)
Stronger bones reduced risk of osteoporosis (weight bearing activities)
Reduced chance of obesity (burning calories)

Disadv: overexertion - leading to heart attack
Overuse injuries - strained muscles can’t train
Less effective immune system - may have to work at ow intensity due to reduction in O2 delivery

Question 2

Social health

Answer 2

How we interact with others and can be achieved through clubs + teams and exersie to develop social skills

Adv: make friends
Meet friends
Cooperation and teamwork

Question 3

Emotional health

Answer 3

To do with your mind exersie can improve your mental wellbeing it helps you feel good about yourself

Adv: competition - provides a feel good factor through winning
Stress relief - takes your mind of problems
Reduces boredom - have something to do
Increase confidence - feeling part of a team

Question 4

How to promote personal health

Answer 4

Designing, developing monitoring and evaluating a PEP to meet specific needs of the individual

Question 5

Life style choices

Answer 5

Diet
Activity
Sleep
Recreational drugs
Level work

Question 6

Nagative impacts of alcohol

Answer 6

Ethanol acts on the brain
Balance + coordination reactions affected
Diuretic - increase water levels (dehydrated)
Increase wight
Liver problems

Question 7

Negative impact of smoking

Answer 7

Nicotine taken into the bloodstream
Lung cancer
Heart disease
Bronchitis

Question 8

Sedentary lifestyle

Answer 8

Very limited of no physical activity

Question 9

Consequences of a sedentary lifestyle

Answer 9

Overweight
Over fat
Obese
Increased risk to long term health
Increase CHD
Diabetes

Question 10

Obese

Answer 10

Very overfat

Mobility issues
Type 2 diabetes
Depression due to low self esteem

Question 11

Overfat

Answer 11

More body fat than you should have

High blood pressure and cholesterols

Question 12

Overweight

Answer 12

Weight more then expected weight for their height and weight

Rugby players may need more muscle girth

Question 13

Impacts of a sedentary lifestyle on long term health

Answer 13

Depression
CHD
High blood pressure
Diabetes
Loss of muscle tone
Risk of oestreoperosis
Impact on components of fitness

Question 14

Ratio of nutrients for a balance diet

Answer 14

Minerals - 5%
Vitamins - 5%
Fats - 25%
Carbs - 40%
Protein - 25%

Question 15

Micro nutrients

Answer 15

Helps formation of tissues of our body (small a mounts)

Vitamins - general health (reduced risk of illness, infection, disease)
Minerals
Water - hydration
Fibre

Question 16

Macro nutrients

Answer 16

Energy growth and repair (bigger quantities)

Carbohydrates - increases amount of glycogen energy
Protein - repair and grow muscle
Fat - slowly released keeps body warm

Question 17

Carbohydrate loading

Answer 17

2-4 days before
Reduce exercise
Increase quantity of carbs
Reduce fibre intake
Increases glycogen stores in muscle
Allowing optimum performance

Question 18

Time of protein intake

Answer 18

To Maximise repair of muscle tissue broken down during explosive acitivity
They take ass sooon as they finish to increase protein synthesis

Question 19

Factors affecting optimum weight

Answer 19

Sex
Height
Bone structure
Muscle girth

Question 20

Why is hydration important and how can it be maintained during sport

Answer 20

Dehydration can cause
Fatigue
Dizziness
Muscle cramps
Nausea
Increase HR

Pre hydration
Drink water regularly
Use water stations
Post stage liquid replenishment

Question 21

Sports skills

Answer 21

Open - close
Basic (simple) - complex
Low organisation - high organisation

Question 22

Open skill

Answer 22

Affected by surrounding environment

Question 23

Closed skill

Answer 23

Not affected by the surrounding environment

Question 24

Basic (simple skill)

Answer 24

Simple
Require little thought
Don’t need info to be processed

Running
Cycling

Question 25

Complex skill

Answer 25

Difficult Enquire thought and concentration Lots of infor to be processed Lots of decision making Dribbling past defenders

Question 26

Low organisation skil

Answer 26

Easy to do Clear separate phases (easy to break down) Tennis serve

Question 27

High organiszation skill

Answer 27

Harder Phases aren’t clearly broken down Tumbling

Question 28

Practice structures

Answer 28

Massed Distributed Fixed Variable

Question 29

Massed practice

Answer 29

Little to no breaks over a long period of time Used: experienced, older, less likely to get bored Skill: simple, closed, not dangerous + get the feel of the skill - boring - tiring leading to errors

Question 30

Distributed practice

Answer 30

Breaks providing rest Used; beginner, youn, not very fit Skills: complex, open , high organization + les fatigue + prevents boredom - may not gain the skill in time allowed

Question 31

Fixed practice

Answer 31

Whole movement is repeatedly practised in the same way so it becomes well learned Situation doesn’t change Routine is repeated Equipment stays the same Used : sport made up of closed skills

Question 32

Variable practice

Answer 32

When the same skill is repeaeated in different situations Used: sport made up of open skills

Question 33

How does goal setting improve performance

Answer 33

Increased: Motivation Focus Standard Improved: Monitoring of progress Planning of sessions

Question 34

SMART

Answer 34

Specific - goal must be clear Measurable - something that can be measured Achievable - something that is possible for you to do Realistic - possible given all factors involved Time bound - assigned a time frame for completion

Question 35

Types of guidance

Answer 35

Visual Verbal Manual Mechanical

Question 36

Visual guidance Adv + Disadv

Answer 36

When the performer is shown the skill + can copy the movement + can be done with groups - poor demonstration = incorrect movement - time consuming

Question 37

Mechanical guidance Adv + Disadv

Answer 37

Coach uses equipment to supper the performer to help with techniques + feel of the movement + builds confidence + reduces danger - not the same as the real - performer can become dependent on it - incorrect feel=incorrect movement

Question 38

Manual guidance Adv + Disadv

Answer 38

Coach physical supports or moves the performer + get a feel of the movement + builds confidence + helps breakdown movement - not the same as normal - dependant - only used 1:1

Question 39

Types of feedback

Answer 39

Intrinsic Extrinsic Concurrent Terminal

Question 40

Intrinsic feedback

Answer 40

Within the performer

Question 41

Concurrent feedback

Answer 41

During a performer

Question 42

Terminal feedback

Answer 42

After performance

Question 43

Metal rehearsal

Answer 43

Mentally practicing a skill or movement (making a visual image) + focus the mind on task + reduce anxiety + build confidence

Question 45

Benefits of PEP

Answer 45

Increases motivation - if they see improvements they will me motivated to continue Allows u to see improvements in fitness Makes further improvements to health - physical emotion and social benefits

Question 46

Diet

Answer 46

Everyone needs to have a balanced diet and depending on the demand of the acitivy it can be adjusted Negative affects of poor diet: anorexia - eating disorder, keeping weight as low as possible Obesity - impact ability to move due to excess weight Osteoporosis - lack of calcium week bones

Question 47

Negative affect of lack of sleep

Answer 47

Physical Increased risk of CHD High blood pressure Increased risk of stroke Increased risk of diabetes Emotional Lack of concentration

Question 48

Optimum weight

Answer 48

The ordeal weight someone should be

Question 49

Balance diet

Answer 49

Right foods in the right amounts

Question 50

Minerals

Answer 50

Calcium - strong bones Iron - linked with hemoglopin (oxygen delivery) Zinc - promotes healing and cell growth

Question 51

Verbal guidance Adv + Disadv

Answer 51

When the performer is told info about how to complete the technique + instructions given quickly + used during performance + no equipment required - some movement difficult to explain - relies on coaches comms

Question 52

Extrinsic feedback

Answer 52

From outside the performer eg, the coach