pe paper 2

• what is health 


  a state of complete emotional, physical and social wellbeing and not merely the absence of disease and infirmity
• what do training programmes require

  1. planning
  2. developing
  3. monitoring
  4. evaluating
• what are some negative effects of training on physical health

  • overexertion leading to heart attack or stroke
  • over use injuries
  • less effective immune system
• what are the physical health benefits of training

  • stronger bones, reduced chance of developing osteoporosis
  • reduced chance of CHD
  • reduced chance of stroke
  • reduced chance of obesity
• what are some benefits of exercise on emotional health

  • stress relief
  • competition
  • reduced boredom
  • aesthetic appreciation
• how are emotional improvement achieved

  taking your mind off problems, causing an increase in serotonin, having fun when you play, having something to do, watching skilful performances
• why is confidence increased

  you feel part of something (becoming a member of a team), you are performing better(practising more), you think you look better (losing weight)
• what are some negative effects on emotional health

  could lead to an injury, which can lead to depression
• what are some social benefits of exercise

  • meeting new people and making new friends
  • improving cooperation skills
  • increased social activities (less antisocial behaviour)
• what are some negative effects of exercise on social health

  less time spent with friends and family due to large number of hours spent training
• what are two examples of poor dietary effects

  • anorexia - impacts a persons ability to achieve sustained involvement in physical activity
  • obesity - impacts a persons ability to move due to excess weight potential joint and heart issues
• what are some diseases caused by lack of nutrients

  • rickets - due to lack of vitamin D or calcium so weak bones
  • scurvy - due to lack of vitamin C result in tiredness
  • osteoporosis - due to lack of calcium lead to weak bones
• why is work/rest/sleep balance important

  a lack of sleep can lead to tiredness, lack of concentration and irritability
• what are some effects of alcohol on the body

  heart failure, increased blood pressure, increased weight, liver disease/cancer
• what are some negative effects of smoking on the body

  strokes, bronchitis, blood clots, lung cancer
• what are some negative effects on performance caused by alcohol

  • slower reaction times
  • less mobile due to excess weight
  • loss of co-ordination
  • loss of concentration
• what are some negative effects on performance cause by smoking

  • breathlessness
  • reduces oxygen carrying capacity
• what is a sedentary lifestyle

  a lifestyle where there is very limited or no physical activity
• what are some health risks from a sedentary lifestyle

  heart disease, type 2 diabetes, excessive weight gain, loss of muscles tone and poor posture, poor fitness, depression
• what are some possible causes of health risks caused by sedentary lifestyles

  high metabolic rate and inactivity, weak muscles, lack of weigh bearing activities low self esteem
• what does being overweigh mean

  you weigh more than the expected weight for you height and sex, it is not in itself harmful unless you are also overfit
• what does being overfat mean

  you have more body fat than you should which can lead to health problems like high blood pressure and high cholesterol levels (you can be overfat and not overweigh)
• what does being obese mean

  people who are very overfat, where body fat has increased to a level that is seriously unhealthy leading to mobility issues, stress on bones and joints, depression due to low self esteem
• what is a balanced diet

  eating the right foods in the right amounts enabling us to work and exercise properly
• what is the energy balance

  energy in = energy out
• what are macronutrients 


  the nutrients we need to have in our diet in large quantities which are needed for energy, growth and repair

  carbohydrates, proteins and fats
• why do we need carbohydrates

  provide us with energy for use in aerobic or anaerobic activity
• why do we need fats

  provide us with energy during aerobic activities
• why do we need proteins

  for growth and repair of the muscles
• vitamin D


  found in dairy foods e.g milk eggs and cheese and helps the body absorb calcium
• calcium


  mineral found in dairy products, to help keep our bones strong
• why are water and fibre needed

  water - prevents dehydration and is in most liquids and many foods

  fibre - aids the digestive system and is found in fruits, veg and cereals
• what is optimum weight


  the ideal weight someone should be depending on their height, sex, bone structure, muscle girth
• why does optimum weight vary

  many elite performers might be considered overweight because they are heavy due to their (bone density, muscle mass) however they are the optimum weight for their sport
• when should performers take on protein

  as soon as possible after they finish exercising, to increase protein synthesis and muscle growth
• what are the steps in carbohydrate loading

  1 to 4 days before the event:

  1. reduce amount of exercise
  2. eat a high carbohydrate diet
  3. reduce fibre intake
• why does carbohydrate loading work

  increases glycogen stores in the muscles allowing for optimum performance for longer
• what does dehydration cause

  dizziness, fatigue, heat stroke, thickening of blood, muscle cramp
• when should performers drink water to stay hydrated

  two hours before performance, just before, whenever possible during
• what are open and closed skills

  open - those that are affected by the surrounding environment e.g. dribbling in football

  closed - not affected by surrounding environment e.g. a tennis serve