Health, fitness and well-being

• What is physical health and well-being?


  all body systems working well, free from illness and injury, and able to carry out everyday tasks
• What benefits are there to maintaining physical health and well-being?


  • improves heart function, making it more efficient at pumping blood around body

  • improve efficiency of body syestems

  • reduces risk of some diseases, such as type 2 diabetes and heart disease

  • enables you to carry put everday tasks more effectively

  • helps aviod obesity
• What is mental health and well-being?


  a state of well-being in which a person realises their potential, is able to cope with the normal stresses of life, can work productivity and make a contribution to their community
• What benefits are there to maintaining mental health and well-being?


  • reduces stress levels, which reduces physical tension that can lead to injury

  • release feel good hormone such as serotonin which contributes to well-being and happiness

  • can help you control your emotions better
• What is social health and well-being?


  basic human needs (food, clothing and shelter) are being met and an individual is socially active, they experience little stress in social situations, and have friends and a support network
• What are the benefits of maintaining social health and well-being?


  • provides opportunities to socialise and make friends

  • enables you to cooperate with other people

  • enables you to work collaboratively, in a team with other people
• What is fitness?


  the ability to meet or cope with the demands of the environment
• What are the benefits of maintaining fitness?


  • enables you to improve levels of fitness, helping you maintain physical, mental and social health and well-being

  • reduces chance of injury

  • ensure you are physically able to work
• What is a sedentary lifestyle?


  a lifestyle with irregular or no physical activity
• What are the consequences of a sedentary lifestyle?


  • increased risk of:

  -> developing poor sleeping patterns

  -> lethargy (lack of energy and enthusiasm)

  -> hypertension (high blood pressure in arteries)

  -> developing poor self-esteem

  -> heart disease

  -> developing type 2 diabetes

  • weight gain, possibly lead to obesity
• What does obese mean?


  a term used to describe people with a high fat content, caused by an imbalance in the number of calories consumed and the amount of energy expended
• How do you know if your obese?

  using BMI (body mass index) and if your higher than 30 your considered obese
• How do you calculate BMI?


  weight (kg) ÷ (height)² (m)
• What are the physical effects of obesity?


  • increased risk of:

  -> cancer

  -> heart disease and attacks

  -> hypertension

  -> developing type 2 diabetes

  -> pressure on joints

  -> high cholesterol levels, which blocks arteries, restricting blood flow
• What are the mental effects of obesity?


  • increased risk of depression which can include feeling of sadness and hopelessness, losing interest in things you use to enjoy, tiredness and feeling tearful

  • risk of loss of confidence and self confidence
• What are the social effects of obesity?


  • being unable to socialise leading to poor mental health

  • being unable to leave the house, either as you are physically unable to or to self-conscious to
• What is a somatotype?


  a method of classifying body types
• What is an ectomorph?


  a somatotype characterised by being tall and thin, with narrow shoulders and hips
• What sports are ectomorphs suited to?


  • due to slight build they are not suited to power or strength sports

  • endurance events where their light frame is an advantage
• What is a mesomorph?


  a somatotype characterised by a muscular appearance, wide shoulders and narrow hips
• What sports are mesomorphs suited to?

  • strength, agility and speed sports

  • can participate in any sport
• What is an endomorph?


  a somatotype characterised by a pear-shaped body and a tendancy towards fatness, they have narrow shoulders and wide hips
• What sports are endomorphs suited to?


  • find endurance events difficult

  • weight can be used as an advantage in certain playing positions such as pack members in a scrum
• What is a calorie?


  a unit of measurement for heat or energy production in the body, expressed as Kcal
• How do we maintain weight?


  balance the amount of energy taken into the body with the amount of energy expended
• What factors affect calories required and why?


  • Age - under 25 need more as when your older body replaces muscle with fat

  • Gender - men tend to need more as the have a larger skeleton and greater muscle mass

  • Height - taller people have larger skeletons that they have to move

  • Energy expenditure - more exercise you do the more energy you need to get from calories
• What is a balanced diet?


  a diet that contains the right quantities of food so you consume only as many calories as you expend each day; and the right mix of different type of food so the body receives all the nutrients, vitimins and minerals it needs
• What is nutrition?


  the intake of food, considered in relation to the body's dietary needs, takes the form of a balanced diet
• What is the role of carbohydrates?


  are the main and preferred energy sources for all types of exercise, at all intensities
• How much of your diet should be carbohydrates?


  55-60%
• What are the two types of carbohydrates and what do they do?


  • simple - known as sugars contain glucose which breaks down quickly and provides immediate energy

  • complex - known a starches are released slowly and are less likey to be stored as fat
• What is the role of fat?


  • is also an energy source, provides more energy than carbohydrates but only exercising at low intensity

  • protects vital organs

  • provides insulation
• How much of your diet should be fat?


  25-30%
• What are the two types of fat?


  • saturated - to much can increase risk of developing heart disease and becoming obese

  • unsaturated - reduces risk of heart disease
• What is the role of protein?


  supports muscle growth and repair
• How much of your diet should be protein?


  15-20%
• What are the role of vitamins and minerals?


  • vitamins are organic substances

  • minerals are inorganic substances

  • keep the body systems working efficiently ensuring good health
• How much of your diet should be vitamins and minerals?


  small quantities
• What is hydration?


  having enough water in the body to enable it to function properly
• What is dehydration?


  excessive loss if water from the body, interrupting the normal functioning of the body