Health and Performance

• Health definition

  A state of complete emotional, physical and social well being, and not merely the absence of disease.
• Physical health benefits

  Stronger bones- reduced chance of osteoporosis

  Reduce the chance of obesity, stroke and heart disease.

  All of these benefits are achieved through physical exercise and lowering cholesterol levels.
• Impacts on exercise- Physical health

  Low cholesterol leads to less chance of heart disease.

  Low cholesterol leads to clear blood vessels so oxygen delivery is improved.

  Being a good weight doesn't slow you down and you will be able to perform for longer.
• Negative effects of training on physical health

  overexertion- leading to stroke or heart attack.

  overuse injuries- if you have a strain you may not be able to perform sport.

  Less effective immune system- If you have a cold, less energy will be produced meaning you will have to work at a lower intensity.
• Emotional health benefits

  Stress relief- raking your mind of a problem. Increased serotonin.

  Competition- feeling good when winning.

  reduced boredom- having something to do.
• Increased self confidence

  You feel a part of something- becoming a member of a team.

  You are performing better- More practice

  You think you look better- losing weight due to exercise.
• Negative effects of training on emotional health

  Training could lead to injury which results in depression.
• Social health benefits


  Friendships and social mixing.

  improving coordination skills- leads to a better understanding of your team mates leading to better overall team performance.
• Negative effects of training on social skills

  Obsessions with training could lead to isolation and losing time spent with family and friends.
• Negative effects of poor lifestyle choices

  Anorexia- causes you to have little energy, impacts performances in sport

  Obesity- Affects a person's ability to move and do sport continuously.

  Diseases caused by lack of nutrients- Rickets, scurvy and osteoporosis.

  Lack of sleep leads to tiredness and lack of concentration. (8 to 10 hours)
• Recreational drug's effects on health

  Alcohol- leads to heart failure, liver disease, increased blood pressure and increased weight.

  Nicotine- Strokes, bronchitis, blood clots, lung cancer, heart disease.
• Drugs affect on performance

  Alcohol- leads to slower reaction time, loss of concentration, loss of balance.

  Smoking- causes breathlessness, reduces oxygen-carrying capacity.

  All of these have a negative impact in activities.
• Sedentary lifestyle

  Very limited to no physical activity. This is becoming more common in society as technology advances. The average brit sits for 9 hours a day.
• Risk of sedentary lifestyle

  Heart disease- due to high blood pressure and high cholesterol.

  Type 2 diabetes, obesity, osteoporosis, loss of muscle tone, depression.
• Impact of sedentary lifestyle

  Overweight- more weight than expected for your height and sex, being overweight is fine as long as it's not accompanied by overfat. You can be overweight due to muscle mass.

  Overfat- more body fat than you should have, this can lead to high cholesterol and high blood pressure.

  Obese- People who are very overfat, this leads to mobilty issues, heart disease, depression and stress on joints and bones.
• Diet and energy balance


  A balanced diet is where you eat the right food in the right amounts, if we don't do this we won't get all our macronutrients and micronutrients leading to deficiency, such as scurvy, rickets.

  We require: Carbohydrates, vitamins, water, protein, minerals, fibre, fats.

  We should ensure we eat the right quantity too because if we don't we could become overweight or underweight.
• Macronutrients

  Something our body needs on a large scale. We need them for growth, energy, repair. Carbohydrates and fats for energy, protein for growth (hypertrophy) and repair. Carbs can be used for anaerobic and aerobic activity should be eaten the most.
• Micronutrients

  We need these in small quantities, We need them to maintain good health we need to eat them regularly as our bodies can't store them well. Vitamins and minerals help with your immune system and general growth. Calcium, found in dairy products keeps bones strong, Vitamin D found in dairy helps absorb calcium, water prevents dehydration, fibre aids digestive system found in fruits and cereals.
• Optimum weight

  Ideal weight for someone depending on: Bone structure, Height, Sex, Muscle girth.

  Height- If you are taller your optimum weight will increase. Height is good as you have longer levers

  Bone structure- People have different shaped bones and different densities. The denser your bone the more you will weigh, Bone strength is important for contact sports.

  Sex- Males tend to have more muscle mass therefore optimum weight is heavier this is an advantage in sports that require muscular strength.

  Muscle girth- The bigger the circumference of the muscles the heavier you will be.
• What is the purpose of carbohydrate loading?

  Increases glycogen stores for performance
• How does carbohydrate loading affect performance duration?


  It allows for optimum performance for longer
• When should an athlete start carbohydrate loading before an event?

  1 to 4 days before the event
• What is the recommended exercise adjustment during carbohydrate loading?

  Reduce the amount of exercise
• What is the role of protein intake for athletes?


  Optimizes muscle repair and growth
• Why is timing important for protein intake?

  It enhances protein synthesis for recovery
• Which type of performers benefit most from protein intake timing?

  Those who work anaerobically
• Why is hydration important during physical activity?

  Prevents dizziness, cramping, and heat stroke
• What can happen if an athlete does not hydrate properly?

  Thickening of blood can occur
• When should an athlete drink water for optimal hydration?

  Just before, two hours before, and during
• What are the consequences of dehydration during physical activity?


  Dizziness, cramping, heat stroke, thick blood