Paper 2- Topic 1: Health, fitness and wellbeing Flashcards
(24 cards)
What is physical, emotional and social health
Physical health: taking part in physical activity to develop components of fitness.
Emotional health: being unhappy, self-confident, self-aware, resilient and understanding emotions to cope with life challenges; exercise can boost self-esteem , release endorphins and makes you feel good.
Social health: forming and maintaining relationships with others; communicating effectively, sensitive to other needs, adapt to social situations, create sense of belonging, meet new people who work together to achieve a goal and good teamwork.
What does good physical, social and emotional health do
Physical: contributes to good physical health, physical challenge and improves components of fitness.
Emotional: relieves stress and tension, mental challenge, increase self esteem and contributes to enjoyment to life.
Social: mix with others, make new friends, meet current friends, develop cooperation and teamwork and work with others.
What are lifestyle choices
Personal and conscious decisions to perform a behaviour that may increase or decrease the risk of injury or disease.
e.g. diet, sleep, drinking, smoking or drugs
What are some positives and negatives of good fitness
Positives: less likely to get ill (diabetes/high blood pressure), exercise for longer/better performance, maintain optimum weight, cardio-respiratory system works more efficiently, happier with positive body image, sleep faster and better and quick recovery time from exercise.
Negatives: addiction can cause overtraining, can cause body dysmorphia, too much training injures joints and other muscles and overtraining can lead to soft tissue injuries
What are positives of an active lifestyle and negatives of an inactive lifestyle
Positives: Feel happier which reduces stress, good physical, emotional and social benefits, control your weight, exercise becomes easier, boosts immune system, low risk of mental and physical diseases and boosts self esteem, sleep quality and energy levels.
Negative: increased risk of mental and physical diseases, lower energy levels, increases risk of low self-esteem, depression and anxiety and decreases muscle mass, strength and energy levels.
What are the effects of alcohol
Tiredness and slow reaction time- hangovers.
Headaches and sleep disruption.
Liver failure.
Affects temper.
Causes dehydration- it produces more urine.
Reduces cardiovascular and muscular endurance.
Slow coordination and concentration.
Weight gain.
Causes mental health issues.
What are the effects of smoking
Can damage heart and lungs.
Can become addictive- nicotine.
Become tired faster.
Lung cancer, bronchitis, pneumonia and emphysema.
Cardiovascular and respiratory systems are unable to work efficiently and the amount of oxygen carried in the blood reduces
What are positives of a good work/rest/sleep balance and negatives of a bad work/rest/sleep balance
Positives: improves physical, social and emotional health, reduces stress making you more effective in all areas of life and more productive at work , better at making good decisions and forming strong relationships.
Negatives: increased risk of depression, stress and anxiety, leads to weight gain, increased risk of disease (high blood pressure and heart disease) and leads to drinking, smoking and poor sleep quality.
What is a sedentary lifestyle, overweight, overfat and obese
Sedentary lifestyle: a lifestyle where there is little, irregular or no physical activity.
Overweight: weighing more than the ideal weight for your health.
Overfat: having more than the ideal amount of body fat.
Obese: weighing significantly more than the ideal weight for your height and having an excess amount of body fat.
What are some long-term health problems of a sedentary lifestyle
Poor posture.
Diabetes.
Weight increase.
High blood pressure.
Weak immune system.
Impact of components of fitness.
Low energy levels.
Depression.
Coronary heart disease.
Loss of muscle tone.
How is healthy weight maintained
Energy balance- ensure that the calories eaten is equal to the calories burned.
Balanced weight- calories eaten=calories burned.
Weight gain- calories eaten is greater than calories burned, positive energy balance eating surplus calories.
Weight loss- calories eaten is less than calories burned, negative energy balance eating deficit calories.
What are positives of a good diet and negatives of a bad diet
Positives: balances your weight, gives good amount of energy, improves fitness/performance, feel more awake/happier, better immune system, exercise becomes easier, less chance of getting disease and can reduce stress levels.
What is a balanced diet and macronutrients and what do each consist of
A balanced diet is a diet consisting of macro and micro nutrients to fulfill a person’s nutritional needs to maintain or improve overall health and consists of a mixture of: protein, carbohydrates, fruit and vegetables, fats, milk and dairy foods and foods eaten in small amounts e.g. chocolate.
Macronutrients are the nutrients you need to consume in a relativity large amounts in order to eat a balanced diet and consists of: carbohydrates, fats and proteins.
What do carbohydrates do and what is the difference between simple sugars and complex starches
Carbohydrate functions: main source of energy, stored as glycogen in the body which is broken down into glucose providing energy and when glucose supplies deplete less energy is produced causing fatigue.
Simple sugars- break down quickly to provide energy bursts.
Complex starches- break down slowly and release energy slowly making them ideal energy sources for performers.
Carbo loading- increase the amount of carbs eaten a few days before competition.
50%-60% non performers diet should be carbs.
60%-70% performers diet should be carbs.
What are functions of fats and what are the different types of fats
Fat functions:
Insulation
Protection
Energy production
Satiety control
Vitamin absorption
Transport fat soluble vitamins
Saturated fat- bad fats and increase risk of heart disease (butter, cheese, cakes and crisps)
Unsaturated fat- good fats and reduces risk of disease (oily fish, nuts, olive oil and avocado)
What are functions of protein
Helps muscle grow.
Source of energy.
Used for growth and repair.
Create hormones.
Used for transport.
Build more proteins.
Provides amino acids for a healthy immune system and muscle growth and repair.
Endurance= 1.2g of protein per kilo of body weight.
Power= 1.3-1.7g of protein per kilo of body weight.
What are micro-nutrients and are some examples of them
Micronutrients- the nutrients needed to consume in relatively small amounts in order to eat a balanced diet- vitamins and minerals.
Vitamins- Vitamin C, Vitamin B, Vitamin D, Water soluble vitamins and Fat soluble vitamins.
Minerals- Magnesium, Calcium, Fluoride, Iron, Potassium and Phosphorus.
What are the uses of water
Keeps you hydrated.
Clears the skin and cleanses the body.
Should drink 8, 8 ounce glasses a day.
Carries nutrients around the body.
Keeps joints lubricated.
Helps remove waste products through urine.
Regulates body temperature through sweating.
Dehydration symptoms: thirst, dark-coloured urine, head rush, headaches, flushed skin, poor concentration and performance.
What are the uses of fibre
Fibre- the name given to the indigestible parts of food and it’s essential for healthy bowel function.
Helps body absorb vital nutrients.
Removes waste products.
Makes you feel fuller for longer so you eat less food and maintaining optimum weight.
Aids digestion.
Performers eat it to help the body stay in peak condition.
Foods high in fibre: spinach, orange, apple avocado and carrot.
What are soluble and insoluble fibres
Insoluble fibre-doesn’t absorb or dissolve in water and when it passes through our digestive system it adds bulk to our waste e.g. wholemeal or wholegrain foods, nuts and seeds.
Soluble fibre- dissolves in water turning into a gel-like material during digestion andd helps reduce cholesterol e.g. oats, onions, apples and bananas.
What do vitamins A and B12 do
Vitamin A: helps the body fight off illness and infection; found in: cheese, yoghurt, eggs and margarine; lack of it causes night blindness and increased infection risk.
Vitamin B12: found in: meat, salmon, cod, milk , cheese and eggs; processes folic acid, creates red blood cells and releases energy; lack of it causes paralysis, memory loss and pernicious anaemia.
What are fat soluble and water soluble vitamins
Fat soluble vitamins- vitamins stored in fatty tissues e.g. vitamins A,D,E,K and Beta carotene.
Water soluble vitamins- cannot be stored and must be replenished every day e.g. vitamins C, the 6 B vitamins, biotin and folic acid.
What do minerals Phosphorus and Iron do
Iron: important in making red blood cells; helps transport oxygen around the body; athletes eat lots of iron to get lots of oxygen around the body; found in : red meats, poultry and fish.
Phosphorus: used in formation of bones and teeth and makes proteins in the body; produces energy, helps muscle growth. contraction and repair muscle damage; found in: meats, poultry, fish, nuts and beans; lack of it causes rickets, oesteomalacia and osteoporosis.
What factors affect optimum weight
Gender- men’s optimum weight is higher than a women’s as they have larger skeletons, so more muscle mass.
Height- optimum weight increases with height as taller people have larger skeletons, so bones are dense and heavy.
Muscle girth- circumference of a muscle as the bigger it is, the more it weighs increasing optimum weight and men’s muscle girth tends to be larger than women’s.
Bone structure- bigger bones and bone density are affected by calcium and vitamin D intake which increases optimum weight.
