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Paper 2-well being Flashcards

(57 cards)

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1
Q

Define health

A

Complete state of physical,mental and social well being and not merely in the absence of infirmity or disease

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2
Q

Define fitness

A

The ability to meet/cope with the demands of the environment

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3
Q

Define well-being

A

A mix of physical,social and mental factors that gives people a sense of being comfortable, healthy and or happy

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4
Q

Define physical health and well being

A

All body systems working well, free from illness and injury. Ability to carry out everyday tasks

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5
Q

Define mental health and well being

A

A state of well-being in which every individual realises his/her own potential, can cope with normal stresses of life, can work productively and fruitfully, and is able to make a contribution to his or her community

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6
Q

Define social health and well-being

A

Basic human needs are met. The individual had friendship and support, some value in society, is socially active and has little stress in social circumstances

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7
Q

Define serotonin

A

A feel good chemical released during exercise

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8
Q

State 5 benefits of physical health and well being

A
  • improves heart function
  • improves efficiency of the body systems
  • reduces the risk of illness
  • able to do everyday tasks
  • avoid obesity
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9
Q

State 3 benefits of mental health and well being

A
  • reduces stress
  • releases serotonin
  • able to control emotions
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10
Q

State 4 benefits of social health and well being

A
  • opportunities to socialise
  • cooperation
  • teamwork
  • have essential human needs
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11
Q

State 3 benefits of fitness

A
  • improves fitness
  • reduces chance of injury
  • can aid in the physical ability to work
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12
Q

Define lifestyle

A

A choice we make about how we choose to live our lives

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13
Q

Give 5 lifestyle choices

A
  • being active
  • smoking
  • drinking alcohol
  • type of diet we eat
  • amount of sleep we get
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14
Q

Define sedentary

A

Refers to a persons choice to engage in little,or irregular, physical activity

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15
Q

List 8 consequences of a sedimentary lifestyle

A
  • gain weight
  • heart disease
  • diabetes
  • hypertension
  • poor sleep
  • poor self esteem
  • tired
  • lack of friends
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16
Q

Define obese

A

A term used to describe people with a large fat content, caused by an imbalance of calories consumed to energy expenditure. A BMI of over 30 or over 20% above standard weight for height ratio.

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17
Q

How do we calculate BMI

A

Weight
———————-
Height x Height

Score less than 20=underweight
Score of 20-25=correct weight
Score of 25-30=overweight
Score of 30+=obese

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18
Q

Explain 4 effects of being obese on performance

A

Limit stamina- person would struggle to perform long distance activities as carrying heavier weight

Limit flexibility- makes it difficult to use full range of movement at joints when attempting to perform a skill

Limit agility- be difficult to change direction quickly as carrying a heavier weight

Limit speed/power- carrying more weight makes it harder to move faster

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19
Q

List 6 effects of obesity on health and well being

A
  • conscious of look so uncomfortable in social
  • depression
  • loss of confidence
  • heart disease/attacks
  • cholesterol to rise
  • feel unable to leave home
  • diabetes
  • cancer
  • lead to injury
  • inability to socialise
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20
Q

Define somatotypes

A

A method of classifying body types

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21
Q

Define ectomorph

A

A somatotype characterised by being tall and thin with narrow shoulders and hips

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22
Q

List 5 characteristics of an ectomorph

A
  • very thin, lean and tall
  • narrow shoulders, hips and chest
  • not much fat/muscle
  • long arms and legs
  • thin face and high forehead
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23
Q

Give 3 sporting examples of a sport that will suit an ectomorph body shape

Try to justify why it would suit this sport

Study These Flashcards
A
  • high jumper
  • jockey
  • long distance runner

Suited to long distance running as less body weight to carry so can run faster/further/for longer. Also don’t need large muscle mass as strength and power not important. Longer limbs so longer stride length

24
Q

Define mesomorph

Study These Flashcards
A

A somatotype characterised by muscular appearance with wide shoulders and narrow hips

25
List 3 characteristics of a mesomorph
- wedge shape - large muscle content - broad shoulders and thin waist
26
Give 5 sporting examples of a sport that would suit a mesomorph body shape Justify why that body shape would suit that sport
- footballer - boxer - rugby player - swimmer - netball player Suited to football as more strength and power to kick the ball harder when shooting or passing. Lower body fat so less weight to carry around pitch for 90 mins, more speed/ muscular endurance to last and be quick to the ball
27
Define Endomorph
A somatotype characterised by a pear- shaped body/fatness with wide hips and narrow shoulders REMEMBER AS IT STARTS WITH EN- EN STANDS FOR ENLARGE
28
Give 3 characteristics of an Endomorph
- pear- shaped body - high content of fat - fat round middle, thighs and upper arms
29
Give 3 sporting examples of sports that require an Endomorph body shape Justify why that body type suits that sport
- sumo wrestler - some rugby forward positions - some American football positions An endometrial be suited to sumo wrestling as they are heavier to push out the ring due to large fat content. Increased body weight can help generate more power when attempting to push opponent out of ring.
30
List where USA footballers,sumo wrestlers,gymnast,tennis player,high jumper would be in terms of the (1-7 scale)
Gymnast- almost an extreme mesomorph Tennis player- half of mesomorph and the rest ectomorph High jumper- almost extreme ectomorph with some mesomorph USA footballers- mostly extreme mesomorph but some Endomorph Sumo wrestlers- mostly Endomorph but some mesomorph
31
What do we need energy for What’s energy measure in
Growth,repair,development and movement We require extra energy when exercising Energy measured in calories
32
Explain how calorie intake and energy time together with weight gain
The more calories we consume through food the more energy we have to use. If we do not use the calories they are stored in the body causing weight gain.
33
What does the balance look like for weight gain with calories in and out
Calories in = high Calories out = low ``` Calories out / / / Calories in / ```
34
What does the balance look like for weight loss
Calories in = low/medium Calories out = high ``` Calories in \ \ \ Calories out ```
35
What does the balance look like for weight staying the same
Calories in = medium Calories out = medium Calories in ——— calories out
36
How many calories should the average male and female intake daily
Male-2500 cal Female-2000 cal
37
What factors affect calorie intake? Explain these...
Age- after the age of 25 the amount of calories needed becomes less Gender- males usually need more calories than females Height- taller people generally need more calories than shorter people Energy expenditure- more exercise we do more calories we need
38
What are the 7 components of a healthy diet
- carbohydrates - Fat - protein - vitamins - minerals - fibre - water
39
What are the percentages for carbohydrates, proteins and fats for a healthy diet
Carbohydrate - 55%-60% Fat-25%-30% Protein - 15%-20%
40
What are the 4 reasons why we need a balanced diet
- no single food that contains all the nutrients we need - ensure we eat the right calories to deal with energy that will be needed - unused energy stored as fat, can cause obesity - balance of all food groups as they play key role,body needs nutrients for energy,growth and hydration
41
What’s a healthy balanced diet
- eating the right amount of calories according to how much you exercise - eating different food types to provide suitable nutrients,vitamins and minerals - 55-60% carbohydrates - 20-25% fat - 15-20% protein - eating 5 a day
42
What’s the function of carbohydrates Give examples of simple and complex carbohydrates
Major source of energy for all types of exercise, of all intensities Simple- sugars,sweets,cakes Complex- bread,pasta,potato, rice
43
Give the function of protein List examples of dairy and animal protein
Growth and repair of muscle tissue Animal- meat,poultry, fish, chicken Dairy- milk, cheese, egg
44
Give function of fats List examples of fats
An energy source. Provides more energy than carbohydrates but only at low intensity. Helps to carry vitamins in body Examples-butter, milk and cheese
45
Give function of water
Needed for transportation and body temperature control
46
Give function of fibre Give examples
Important for digestive system. Prevents constipation, reduces blood cholesterol and bowel cancer Examples- Whole grain bread and cereals
47
Give function of vitamins and examples
Maintain the efficient working of the body systems and general health Vitamin A- skin function and growth Vitamin D- helps bones Vitamin C- immune system,skin blood vessels Examples; A- dairy products D- oily fish and eggs C- citrus fruits, broccoli and liver
48
Give function and examples of minerals
Maintain the efficient working of the body systems and general health Calcium- good for teeth and bone growth Iron-helps immune system and production of red blood cells Examples; Calcium- milk,cheese,dairy foods Iron- in most meat
49
Define a complex and simple carbohydrate
Complex- take longer for the body to digest but provide a longer supply of energy, healthier fuel e.g. bread and pasta Complex- already in the form of glucose, supply a quick source of energy during sport e.g. energy drinks and sugary snacks
50
Give the 2 types of fat and state what it is How can saturated fat be harmful...
Saturated fat- usually in animal fat Unsaturated fat- vegetable fat and oils Saturated fat can be harmful as; - high cholesterol - heart disease - narrowing of arteries
51
Why do we need water in our diet
Makes up more than half the human body. Necessary to maintain hydration. Important for reactions,lubrication and temperature control
52
What factors affect how much water we should consume
the environment- desert,rainforest,hotter Temperature- hotter it is more you sweat Amount of exercise/activity level
53
Define dehydration
Excessive loss of body water interrupting the function of the body
54
Define hydration
Having enough water to enable normal functioning of the body
55
Define rehydration
Consuming water to restore rehydration
56
Explain the 6 things dehydration results in
Increase in heart rate- heart has to work harder, cause irregular HR Thicker blood- slows blood flow to working muscles/less oxygen to muscles/harder to remove waste/slows recovery/performance dip Increase body temp so could overheat/faint Slows reaction time/slower to react to stimulus Slow decision making- can result in red card in football Muscle fatigue/cramp/cannot carry on
57
Give the correct diet for sport include training,competing and recovery
- balanced diet important to maintain health - increase complex carbohydrates before training - increase simple carbohydrates during training/competition for more energy - increased protein after training/competition for muscle and growth repair - increased water consumption to maintain hydration at all times - strict control of fat content within diet to avoid health issues - day before competing lots of carbohydrates for endurance events - daily calories need to be higher

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