Health, Fitness and Well-being

• What is fitness?


  The ability to meet the physical demands placed on you by the environment
• What is health?


  The state of physical, mental and social well-being.
• What are the physical benefits of exercise on Health?


  Reduces chance of Coronary Heart Disease

  Improved posture

  Improved bone density

  Prevents obesity

  Reduced chance of diabetes

  Gives you healthy blood pressure

  Increases fitness
• What are the emotional benefits of exercise on health?

  Increased self-esteem / confidence

  Reduced stress

  Improved self-image
• What are the social benefits of exercise on health?

  Gives you a sense of belonging

  Can make new friends

  Reduces loneliness
• How does exercise reduce CHD chances?

  It improves the functioning of the heart and the lungs as the blood is at a lower pressure.
• How does exercise lower blood pressure?

  It improves efficiency of body systems so everyday tasks are completed with more ease, putting less pressure on the heart and arteries.
• How does exercise increase fitness?

  Provides more energy for everyday life
• How does exercise improve posture?

  Reduces chances of back problems
• What is a sedentary lifestyle?


  A lifestyle that features little to no exercise at all
• Physical risks of sedentary lifestyles:

  Increased chance of CHD

  Higher Blood pressure - increased likelihood of heart attacks

  Increased chance of obesity and diabetes

  Weaker bones so they are easier to break

  Poor fitness levels leading to increased chances of injury

  Poor posture - could lead to muscle and skeletal damage
• Emotional risks of a sedentary lifestyle:

  Low self-esteem / confidence

  Increased stress

  Poor body image
• Social risks of a sedentary lifestyle:

  Less chance to make friends

  Can cause feelings of isolation and loneliness
• What is a balanced diet?

  A balanced diet is one that includes a variety of foods from different food groups in appropriate proportions to provide the necessary nutrients for good health.
• 7 components of a balanced diet:

  Carbohydrates

  Protein

  Fats

  Vitamins

  Minerals

  Fibre

  Water
• What are macronutrients?

  Nutrients that have to be eaten in larger quantities than micronutrients - for energy and growth
• Which components are macronutrients?

  Carbohydrates, Proteins and Fats
• What are micronutrients?

  Micronutrients are essential nutrients needed by the body in smaller amounts than macronutrients.
• Which components are micronutrients?

  Vitamins and minerals.
• What are Carbohydrates?


  Macronutrients that provide the energy to exercise.

  Slow release, lasting energy - used to fuel training and performance

  Divided into simple carbs - sugars - and complex carbs - starches
• Example of simple carbs:


  Glucose, Fructose or energy gels
• Examples of complex carbs:


  Bread , Pasta , Rice , Potatoes
• What are proteins?


  Macronutrients that allow growth and repair of the muscles and body tissues. Provides energy if carb and fat stores are depleted.
• Examples of proteins:

  Meat, poultry , fish , eggs, dairy products, lentils, beans and nuts
• What are fats?


  Macronutrients that provide us with energy when carb stores are low and they keep us warm. Very slow release energy.
• Examples of Fats:


  Fried foods and treats
• What are vitamins?


  Micronutrients that are vital in keeping body functioning well and preventing disease. Each of the 13 vitamins have specific functions - Vitamin A maintains good eyesight whilst Vitamin C helps wounds heal.
• Where are vitamins found?


  Fruits, vegetables, eggs and milk
• What are minerals?


  Micronutrients such as iron and calcium that also keep body functioning well by increasing efficiency of carrying oxygen to muscles - also allows muscles to contract repeatedly.
• Where are minerals found?

  Meat, vegetables, cheese and milk
• What is Fibre?


  Nutrient required to keep digestive system working well.

  Prevents constipation
• Where is fibre found?


  Bread, oats, brown rice and vegetables
• Why is water needed in a diet?


  Human body is 75% water and some water is lost during exercise through sweating and breathing - must be replaced to avoid dangers of dehydration.