health, fitness and wellbeing

• exercise produces serotonin- a feel good hormone
• exercise can be a distraction from everyday life and releases endorphins which can be calming and relieve stress
• overcoming a physical challenge leads to achievement which increases confidence
• people exercise because it is something they like to do in their free time and has the opportunity to mix with others
• exercise allows people to challenge their mind aswell as bodies so provides a psychological challenge
• social health is the ability to interact with others and adapt to social situations and form relationships
• benefits of physical activity on social health

  • co-operation
  • developing friendships/social mixing
  • gaining a good attitude for competing
• gaining a good attitude for competing

  • respecting your opponents
  • coping with success and failure graciously
  • helps manage relationships better
• cooperation

  • team sports help to improve teamwork and cooperation skills
  • encourage your team mates
  • work towards a common goal
• developing friendships and mixing socially

  • interacting with others
  • can develop lasting friendships
  • opportunity to meet during social events and tournaments
• taking part in sport or exercise means interacting with other people
• fitness - the ability to meet the demands of your environment
• well-being - state of being comfortable healthy and happy
• positive effects of exercise on well-being

  • improves longevity
  • lower risk of mental illness
  • less likely to get sick
  • lower risk of eating problems
  • lowers resting HR and BPM
  • improves body composition
  • helps control weight
  • less likely to smoke/ do drugs
  • increase bone strength
  • helps cope with life’s physical aspects
• negative effects of fitness on well-being

  • high pressure from competition
  • increase risk of sports related injuries
  • psychological problems if injury recovery is long
  • obsessive interest in body shape
  • early specialisation can cause reduced opportunities
• what are lifestyle choices

  • diet
  • activity levels
  • recreational drugs
  • work/rest/sleep balance
• sedimentary lifestyle - a lifestyle where there is little, irregular or no physical activity
• risks of sedimentary lifestyle

  • issues with weight
  • depression
  • coronary heart disease (CHD)
  • high blood pressure
  • diabetes
  • increased risk of osteoporosis
  • lose of muscle tone and poor posture
• effects of smoking

  • shortness of breath/ reduces lung capacity
  • heart disease
  • increased blood pressure
  • bronchitis and lung disease
  • high risk of death during operations
• macronutrients - foods we need in large amounts

  • carbohydrates
  • fats
  • proteins
• micronutrients - foods we need you need in your diet regularly but in small amounts

  • vitamins
  • minerals
• carbohydrates

  • 50-60% daily intake
  • stored in muscles and liver as glycogen and used for energy
  • enable long distance events such as marathon runners to run further and faster
• carbohydrates

  • simple-sugars in fruits sweets and chocolate
  • complex- starch in breads and pasta to provide energy
• fats

  • 30% daily intake
  • provide energy
  • found in butter, cheese, nuts and fish
  • help sumo-wrestlers gain weight to overcome opponents
• proteins

  • 10-20% of daily intake
  • build muscles and repairs damaged tissues
  • found in plant and vegetable products
  • found in animal products
  • helps sprinters gain muscle mass needed for power and speed
• proteins should be consumed immediately post exercise

  • minimise protein breakdown
  • stimulate muscles to protein synthesise
  • help build muscle
• carbohydrate loading - eating large amounts of carbohydrates 1-3 days before a long distance event to give the athlete more energy
• vitamins - essential for the body to function and help fight diseases

  • water soluble (b1 and c)
  • fat soluble (a, d and e)
• fat soluble

  dissolves in fats (A, D, E)
• minerals - essential for a healthy body
• calcium and iron are key minerals for an athelte
• sodium is needed for blood pressure, fluid balance and nerve impulses
• potassium is needed for fluid balance and heart muscle functions
• zinc is needed for healing and cell growth
• selenium is needed for the immune system
• bones are strongest age 35
• vitamin A

  • use- vision and prevents night blindness
  • found- milk, cheese, egg yolk, carrots
• Vitamin B1

  • use- helps release carbohydrates
  • found- whole grains, nuts, meats
• vitamin C

  • use- help healing, fighting infection maintain healthy bones teeth and gums
  • found- fruit and vegetables
• Vitamin D

  • uses- help absorb calcium
  • found-milk, fish, liver, eggs, sunshine