chapter 1

• what is physical health?


  when your body system works well and you are free from illness
• what are the results of good physical health and wellbeing?

  • improved heart function
  • improved efficiency of the musculoskeletal system and cardiorespiratory system
  • improves your flexibility, strength and endurance
  • helps to avoid obesity
• What is good social health?


  all your basic needs must be met e.g access to food, shelter and clothing. Having friends is also important
• what are results of good social health?

  • reduced levels of stress
  • opportunites to socialise and make new friends
  • allows you to learn to cooperate with others
  • develop your ability to work together with others, maybe as part of a team
• what is good mental health?


  having good mental health is having the ability to cope with every day life, working productively without stress, making positive contribution to their community
• what are results of good mental health?

  • reduced levels of stress, thus reduced risk of injury/illness
  • experience the benefits of feel good hormones, such as serotonin which are much the same as endorphins, contributing to happiness and well-being
  • improve ability to control your emotions
• what is the definition of health?


  a state of complete physical, mental and social wellbeing and not merely the absence of disease or infirmity
• what is the definition of fitness?


  the ability to cope with the demands of the environment
• What are the two types of data?

  Quantitative data (measuring things such as facts/numbers)

  Qualitative data ( measuring somebodies social and mental health/wellbeing, done through completing questionnaires or through interviews, measuring opinions or descriptions)
• what are the two types of reward?

  intrinsic reward (personal pride)

  extrinsic reward (winning a medal)
• what’s a sedentary lifestyle?


  a lifestyle that includes little or no physical activity at all
• what are the consequences of a sedentary lifestyle?

  • obesity
  • heart attack
  • mental health
  • high cholesterok
  • hypertension
  • sore joinfs
  • type 2 diabetes
  • poor sleeping pattern
  • lethargy (lack of energy)
• definition of obesity?


  a term used to describe people with a large fat content- usually 40% body fat

  • anyone with a bmi of 30+ is considered obese
  • it is caused by an imbalance of calories consumed compared to energy expenditure
• BMI:$weight (kg) / height (m2)$
• obesity impacts?

  • cardiovascular endurance
  • agility
  • flexibility
  • power
• physical risks of obesity?

  • high BP
  • more likely to get injured
  • high cholesterol
  • type 2 diabetes
  • heart attaxk
  • cancer
• mental risks of obesity?

  • depression
  • lack of confidence
  • feeling like you can’t contribute to society
• social risks?

  • lonely
  • inability to socialise
  • unable to leave home
• what are the three somatotypes?

  • endomorph
  • ectomorph
  • mesomorph
• what’s an endomorph?

  • pear shaped
  • wide hips + narrow shoulders
  • alot of fat on the body
  • alot of fat on the upper arms and thighs
  • quite slim wrists and ankles
• what’s an ectomorph?

  • narrow shoulders and hips
  • a thin face and high forehead
  • a thin, narrow chest and abdomen
  • thin legs and arms
  • very little body fat or muscle
• what’s an mesomorph?

  • muscular
  • broad shoulders +narrow hips
  • a large head
  • muscular body
  • strong forearms and thighs
  • very little body fat
  • well suited for any sports activity
  • strenth, power
• What measurement is used to determine energy required for activities?

  Kilocalories (kcal)
• Why do our bodies require energy?

  For growth, repair, development, and movement
• How can we maintain a healthy weight?

  Balance calories consumed with energy used
• What happens if we consistently take more calories than we burn?

  Risk of becoming obese
• What are the five factors that assess daily calorie consumption?

  Age, weight, gender, energy expenditure, BMR
• How does age affect calorie needs?

  Calorie needs start to fall after age 25
• Why do taller individuals require more calories?

  They have larger skeletons
• What is basal metabolic rate (BMR)?

  How quickly energy is being burnt
• Why do men generally require more calories than women?

  Men have larger skeletons and greater muscle mass
• How many calories do endurance athletes like Chris Froome need daily?

  Around 4000 calories
• What constitutes a balanced diet?

  Right quantity of food with needed calories
• What are the consequences of eating too many calories?

  Unused energy is stored as fat
• What happens if you fail to eat enough calories?

  You become underweight and lack energy
• What is nutrition and its importance?

  • Nutrition is providing the body with needed food.
  • Good nutrition means having an appropriate, balanced diet.
  • Includes 55-60% carbohydrates, 15-20% protein, 25-30% fats.
  • Ensures enough vitamins and minerals for health.
• What are the main sources of carbohydrates?

  Complex (starchy) and simple carbohydrates
• How does fat compare to carbohydrates as an energy source?

  Fat provides more energy than carbohydrates
• What are the two main types of fat?

  Saturated and unsaturated fats
• Why is protein important for the body?

  Supports muscle growth and repair