health, fitness and wellbeing

• exercise produces serotonin - a feel good chemical
• 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 as well 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 activities on social health

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


  • Respecting your opponent
  • Coping with success and failure graciously
  • Helps manage relationships better
• Co-operation


  1. Team sports help to improve teamwork and co-operation skills

  2. Encourage your team mates

  3. Work towards a common goal
• Developing friendships and mixing socially

  • Interacting with others (coaches, fellow participants)
  • Can develop lasting friendships
  • Opportunities to mix during social events
• Taking part in sport or exercise means interacting with other people
• fitness 


  ability to meet the demands of the environment
• well-being


  state of being comfortable healthy and happy
• positive effects of fitness on wellbeing

  • improves longevity
  • lowers risk of mental illness
  • less likely to get sick
  • lowers risk of eating problems
  • lowers resting HR and BP
  • 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 wellbeing

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

  • diet
  • activity levels
  • recreation drugs
  • work/rest/sleep balance
• sedimentary lifestyle


  a lifestyle where there is little, irregular or no physical activity
• risks of a sedimentary lifestyle

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

  • shortness of breath/ reduced lung capacity
  • heart disease
  • increased blood pressure
  • bronchitis and lung disease
  • high risk of death during operations
• macronutrients


  these are the food types you need in large amounts

  • carbohydrates
  • fats
  • proteins
• micronutrients

  • vitamins
  • minerals
  • water
  • fibre
• carbohydrates

  • 50-60% daily intake
  • stored in muscles and liver as glycogen and used for energy
  • enable marathon runners to rum further and faster
  • simple-sugars in fruits sweets and chocolate
  • complex-starch in breads and pastas 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% daily intake
  • builds muscle and repairs damaged tissue
  • found in plant and vegetable products
  • found in animal products
  • helps sprinters gain muscle mass needed for explosive power and speed
• protein should be consumes immediately post exercise to

  • minimise protein breakdown
  • stimulate muscle protein synthesis
  • help build muscle
• carbohydrate loading

  1. high intensity training with lots of protein and not many carbohydrates
  2. eat high levels of carbohydrates and decrease training intensity too increase energy stores
• vitamins


  essential for the body to function properly in two groups

  • 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


  • Key minerals for a sportsperson
• Sodium is needed for blood pressure, fluid balance, and nerve impulses
• Potassium is needed for fluid balance and heart muscle function
• Zinc is needed for healing and cell growth
• Selenium is needed for the immune system
• Bones are strongest at age 35
• Vitamin A

  • USE: vision and prevents night blindness
  • FOUND: milk, cheese, egg yolk, carrots
• Vitamin B1

  • USE: help release carbohydrates
  • FOUND: whole grains, nuts, meats
• Vitamin C

  • USES: helps healing, fighting infections, maintains healthy bones, teeth and gums
  • FOUND: fruit and vegetables
• Vitamin D

  • USES: helps absorb calcium
  • FOUND: milk, fish, liver, eggs, sunshine
• Vitamin E

  • USES: growth and development
  • FOUND: vegetable oil, wholemeal bread, cereal