Health, training and excerise

• Health


  A sense of physical, mental and social well-being
• Fitness


  The ability to meet the demands that the environment places on the body
• Exercise


  Physical activity done in addition with activity in everyday life
• Health benefits of exercise


  • Improves cardiovascular endurance
  • Improves physical appearance
  • Reduces obesity
  • Strengthens heart and lungs
• Social benefits of exercise


  • Provides opportunities to socialise and make friends
  • Reduces stress levels
  • Enables a person to control emotions
• Mental benefits of exercise


  • Improves self-confidence
  • Encourages teamworking skills
  • Ensures that essential human needs are provided for
• Diet manipulation


  When top performers plan their exact diet including when they will eat in order to get the biggest advantage from the food that they eat
• Protein intake


  Protein works to repair muscle tissues and build muscle
• Some athletes take in protein to increase protein synthesis and therefore muscle growth and repair
• Protein should be an average of 20% of our daily intake which can be through eggs, salmon
• Carbohydrate loading


  Increases the amount of carbohydrates stored as glycogen in the muscles meaning that more energy is ready for performers during activity
• Carbohydrate loading process


  1. 4 days before an event, the athlete will reduce their exercise, reduce their intake of fibre and increase their intake of carbohydrates, leading to optimum performance for longer
• Carbohydrates should be 60% of the daily diet and can be consumed through bread, rice, potatoes and pasta
• Types of fats


  • Monounsaturated fats (e.g. olives, peanuts)
  • Polyunsaturated fats (e.g. oily fish, sesame seeds)
  • Saturated fats
  • Trans fats (e.g. sausages, butter, cake, takeaway food)
• Monounsaturated and polyunsaturated fats


  Provide essential acids and maintain the body's cholesterol level
• Saturated and trans fats

  Increase the cholesterol levels in blood which increases risk of coronary heart disease
• Fats are a major energy source for low intensity, endurance exercise, but it takes the body longer to process it because lots of oxygen is required
• Fats should be 15-25% of the daily intake which can be consumed through milk, avocados, olive oil and nuts
• Minerals


  • Macrominerals (needed in large amounts, e.g. calcium and potassium)
  • Trace elements (needed in very small quantities, e.g. iron and zinc)
• Minerals can be lost through sweating, so a sports person should ensure these get replaced
• Iron


  The essential mineral of haemoglobin, which carries oxygen in the blood
• Calcium


  Essential for bone and teeth, a deficiency could mean greater chance of osteoporosis and bone fractures
• Minerals can be found in milk, broccoli, red meat, nuts, bananas, white meat
• Warm-up


  1. Heart raising

  2. Stretching

  3. Joint mobility

  4. Sport-specific exercises
• Purpose of warm-up


  • Increase heart rate
  • Get body ready so you can exercise for longer without fatigue
  • Prepare mentally for a workout
  • Increase flexibility
  • Reduce risk of injury
  • Increase body temperature
  • Warm muscles up
• Cool-down


  1. Heart rate reducing

  2. Stretching and mobility

  3. Refuelling
• Additional recovery methods include ice baths, warm baths and massages
• Stretching methods


  • Static stretching
  • Passive stretching
  • Dynamic stretching
  • PNF stretching
• Static stretching


  The performer applies internal force from another muscle group to stretch and lengthen the muscle
• Passive stretching


  Another person or an object is used to carry out the stretch
• Dynamic stretching


  Carried out whilst moving, such as heel flicks to stretch out the quadriceps
• PNF stretching


  Requires a partner to provide assistance. The performer stretches their muscle to the greatest range of movement and then the partner holds the muscle for around 6-10 seconds. This technique works by stopping the stretch reflex from happening.
• Refuelling is crucial in a cool-down because it is vital that carbohydrates and water are replaced quickly after exercising