health and well-being

• Health


  The state of complete physical, mental and social well-being, not merely the absence of infirmity or disease
• Fitness


  The ability to meet or cope with the demands of the environment
• Increased fitness despite being ill - ill health can increase fitness, because despite being ill, you are still able to train
• Physical factors and benefits gained

  • All body systems work well - the body works effectively and efficiently
  • Free from injury, illness or disease - being well in the body for a good level of health
  • Able to carry out everyday tasks - at school or at work
  • Healthy diet - help you lose weight if you are overweight
• Mental factors and benefits gained


  • Able to cope with stress - to stop feelings of anxiety
  • Can control emotions - builds resilience for positive behaviour
  • High self-esteem - improves your approach to tasks
• Social factors and benefits gained


  • Essential human needs are met - makes you feel safe, secure and comfortable
  • Friendships and support develops friendships as people are supported by others
  • Having value in society - being a part of a team or club, gives a sense of belonging
• Diet


  • Carbohydrates - main source of energy. Eg. pasta, potatoes, rice
  • Proteins - builds/ repairs muscle. Eg. low-fat meat (chicken), pulses (lentils)
  • Fats - provides more energy than carbohydrates but only at low intensity. Eg. dairy products, nuts, oily fish
  • Water - prevents dehydration, which can affect how well you can exercise and perform
• Dehydration


  • Increase in body temperature
  • Increases heart rate
  • Level of performance reduces
  • Muscle fatigue/ cramps
  • Blood thickening, which slows blood flow
• Energy balance for physical activity

  • Carbohydrate loading - used by endurance athletes
  • High- protein diet - used by bodybuilders to gain muscle and lose fat
  • Reduction of calorie intake - maximises body`s lightness and litheness
  • Hydration - water is an essential part of an athlete's diet to stay hydrated
• Components of fitness


  • Cardiovascular endurance - allows you to work for long periods of time with the lungs, heart and blood flowing efficiently to supply oxygen to the muscles
  • Flexibility - the range of movements around the joint
  • Muscular endurance - the ability of your muscles working continuously without getting tired
  • Power - the ability to perform strength movements at speed. P=S x S
  • Speed - the ability to perform quickly over a distance
  • Strength - the ability to exert the maximum amount of force in one go
  • Agility - the ability to change the body position quickly under control
  • Balance - being able to maintain a position, either static or dynamic
  • Coordination - the ability to use 2 body parts at the same time
  • Reaction time - the time it takes to respond to a stimulus
• Fitness testing


  • Cardiovascular endurance - 12m run test (Cooper) , multi stage fitness test (bleep)
  • Flexibility sit and reach
  • Muscular endurance - multi stage abdominal conditioning test (sit-up bleep test)
  • Power - vertical jump test
  • Speed - 30m sprint test
  • Strength - hand grip dynamometer test
  • Agility - illinois agility run test
  • Balance - stork stand test
  • Coordination - anderson wall test
  • Reaction time - metre ruler drop test
• Main reasons for testing

  • Testing someone's suitability for different physical activities
  • Identifying strengths and weaknesses
  • Monitoring improvement
  • Motivation
• VO2 Max


  The volume of oxygen that can be consumed while exercising at a maximum capacity
• Factors affecting VO2 max level


  • Age - oxygen uptake is at its strongest in 18-25 year olds, but reduces with age
  • Gender - generally men have higher VO2 max than women due to increased lung capacity, bigger hearts and increased stroke volume
  • Genetics - the genes that you inherit from your parents can determine a high Vo2 max level
  • Lifestyle - smoking and sedentary lifestyle would prevent Vo2 max levels from improving
  • Training - cardiovascular activities will increase your VO2 max and your performance