Chapter 6 Health and Fitness

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  • Created by: millieray
  • Created on: 01-01-18 19:26

Health and Fitness

Health : A state of complete physical, mental and social well-being and not merely the absence of disease or infirmity.

Fitness : the abilities to meet/cope with the demands of the environment

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Health and Well- Being

  • Health has three distinct components:
    • Physical health
    • Mental health
    • Social health
  • It is often useful to group these with the concept of well-being e.g. physical helath and well-being

Well-being

  • 'Well-being' is a mix of physical, social and mental factors that gives people a sense of being comfortable, healthy, and/or happy.
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Physical health and well-being

  • This refers to the idea that all the body's systems are working well, so you are free from illness and injury. Therefore you have the ability to complete day to day tasks.
  • Being active and taking part in exercise can directly benefit your physical health and well-being.
  • Taking part in activity positively affects physical health and well-being as it can:
    • improve your heart function
    • improve the efficiency of teh body systems- cardio-vascular endurance
    • reduce the risk of some illness
    • help to prevent the onset of obesity
    • enable you to carry out everyday tasks without getting tired
    • provide a feeling that you can comfortably carry out activities and enjoy them
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Mental health and well-being

  • Mental health has been defined as 'a state of well-being in which every individual realises his/her own potential'.
  • An individual with good mental health and well-being can cope with the normal stresses of life, can work productively and fruitfully, and is able to make a contribution to his/her community.
  • Taking part in physical activity can positively affect your mental health and well-being as it can:
    • reduce stress/tension levels
    • release feel-good hormones in teh body such as serotin
    • enable a person to sontrol their emotions and work productively
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Social health and well-being

  • This is when basic human needs are being met. The individual has friendship and support, some value in society, is socially active and has little stress in social circumstances.
  • Through participating in sport and exercise, individuals get the chance to mix together and socialise. Becoming familiar with people and enjoying friendship allows an individual to feel at ease when being around people and holding conversations.
  • Organised sport usually takes place in an environment that facilitates basic needs.
  • Taking part in physical activity positively affects social health and well-being as it can:
    • provide opportunities to socialise/make friends
    • encourage co-operation skills
    • encourage team-working skills
    • ensure that essential huamn needs are met
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Fitness

  • The fitter you are, the easier you can cope with the demands of your everyday life.
  • As you exercise and take part in activities, your body adapts to the demands of the exercise and improves in fitness. Therefore as your fitness improves you are able to meet the demands of the environment more easily without suffering from fatigue and tiredness.
  • Improvements in fitness will:
    • improve your ability to cope with the demands of your environment
    • reduce the chances of you suffering injuries
    • make it easier for you to complete physical work
    • make you feel more content/ happy
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The consequences of a sedentary lifestyle

  • Lifestyle choices are simply the choices we make about how we live our lives. These could include:
    • whether to smoke or not
    • whether to drink alcohol or not
    • whether to exercise or not
    • whether to eat a balanced diet or not
    • whether to actively seek an education or not
  • individuals of a suitable level of health are able to actively make choices that directly affect the amount of sport and exercise they take part in. Some people choose to do very little exercise. The lifestyle choice about whether to exercise or not significantly affects the health and fitness of an individual.
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Sedentary lifestyle

  • Sedentary lifestyle; refers to a person's choice to engage in little or irregular, physical activity
  • Potential consequences of a sedentary lifestyle:
    • gaining weight/becoming obese (physical health and well-being)
    • suffering from heart disease (physical health and well-being)
    • suffering from hypertension (physical health and well-being)
    • suffering from diabetes (physical health and well-being)
    • suffering poor sleep/insomnia (physical health and well-being)
    • suffering poor self-esteem/confidence (mental health and well-being)
    • feeling tired and lethargic (physical/mental health and well-being)
    • Having a lack of friends/poor communication skills (social health and well-being)
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Obesity

  • Obesity is a term used to describe people with a large fat content- usually over 40% body fat. It is caused by an imbalance of calories consumed compared to energy expenditure.
  • BMI compares your weight to your height. It is a good measure of whether someone is obese or not. The general classifications for an individuals BMI are:
    • a score of less than 20 = underweight
    • a score of 20-25 = correct weight
    • a score of 25-30 = overweight
    • a score of 30+ = obese
  • Being significantly overweight can affect sporting performance, but it can also affect all three aspects of health and well-being
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Obesity's effects on fitness

  • Being obese can limit different fitness components.
  • Obesity can affect fitness by:
    • limitig stamina/ cardio-vascular endurance-thus making it difficult to peform any activities of a long duration
    • limiting flexibility-making it difficult for performers to use full range of movement at joints when attempting to perform skills
    • limiting agility- making it difficult to change direction quickly
    • limiting speed/power- making it hard to react quickly enough or produce force.
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Obesity's effects on health and well-being

  • Being obese wil effect all three components of health and well-being.
  • How obesity can cause ill-health (physical)
    • it contributes to the development of cancer, heart disease and heart attacks
    • it contributes to an increase in blood pressure and causes cholesterol levels to rise
    • it contributes to the development of diabetes
    • it can lead to injury
    • it can make the individual feel self-conscious about taking part in activity (well-being)
  • How obesity can cause ill-health (mentally)
    • it can lead to depression
    • it can cause a loss of confidence
    • it can make them feel as if they cannot contribute to society (well-being)
  • How obesity can cause ill-health (social)
    • it can lead to an inability to socialise
    • it may make the individual feel unable to leave the home
    • it may make the individual feel self-conscious about the way they look and uncomfortable in social situations (well-being)
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Somatotypes

  • Somatotypes is a method of classifying body types. Three distinctive body shapes were proposed by William Herbet Sheldon in the 1940s.
  • The particular types of human physique were classed into the following somatotypes:
    • ectomorph
    • mesomorph
    • endomorph
  • These are the extremes, most people do not necessarily display extreme levels of one body type.
  • many people have characteristics of two or a mixture of all three somatotypes.
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Ectomorph Characteristics

  • It is usually characterised by:
    • very thin and lean
    • narrow shoulders, hips and chest
    • not much fat/ muscle
    • long arms and legs
    • thin face high forehead
  • These characteristics are often beneficial for activities where the characteristics of being tall and lean are advantageous. Activities that suit this body type include:
    • high jump
    • long jump
    • tennis
    • endurance activities e.g. marathon
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Endomorph Characteristics

  • The usual characteristics of a endomorph are:
    • pear-shaped body
    • high content of fat
    • fat round middle, thighs and upper arms
  • The pear-shaped appearance of endomorph can be beneficial to activities that require bulk. e.g.:
    • front row onwards in rugby
    • shot putter
    • sumo wrestling
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Mesomorph Characteristics

  • Characterstics of a mesomorph:
    • a wedge shape
    • large muscle content
    • broad shoulders and thin waist
  • The muscular nature of a mesomorph is excellent for producing power and strength. They are not over-burdened by the muscle and have distinctive muscle definition aorund the chest and shoulder area making the wedge-shaped body. They excel in sports like:
    • Sprinting
    • Weightlifting
    • Rugby
    • Swimming
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What somatotype suits what sport

Image result for what somatotypes suits what sports

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Energy Use, Diet, Nutrition and Hydration

  • Kilocalories or calories are important in providing the energy to carry out everyday activity and allow normal body functions.
  • Energy is needed for everything- e.g. growth and repair and for movement when performing a sport
  • Energy is measured in calories, these calories are obtained from the food and drink we consume
  • Therefore the more calories we consume the more energy we have to use. If we don't they the calories are stored in the body causing weight gain.
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Average calorie requirements

  • The average adult male requires 2500 kcal/day
  • The average adult female requires 2000 kcal/day
  • However these figures depend on several factors:
    • the age of the individual (after 25, the calorie requirements start to fall)
    • their gender
    • the height of the individual (taller people require more calories)
    • the energy expenditure (the more exercise a person does the higher their calorie requirement)
    • the basal metabolic rate (BMR), basically how fast energy is used and can vary from individual to individual.
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A balanced diet

  • A balanced diet is eating the right amount of calories to deal with the energy that will be needed,
  • It is also eating different food types to provide suitable nutrients, vitamins and minerals.
  • Minerals are inorganic substances which assist the body with many of its functions, e.g. bone formation.
  • Vitamins are organic substances that are required for many essential processes in the body, e.g. vitamin A for structure and function of the skin.
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Aiming for a 'balanced diet'

  • Different foods have different properties that benefit the body:
    • high fibre cereals and whole grains prodive fibre, which prevents constipation and can help reduce blood cholesterol
    • milk, cheese and other dairy products provide calcium which is good for nerve and muscle function as well as teeth and bone growth
    • iron rich food help the immune system and assist in the production of red blood cell.
    • Oily fish, eggs and butter provide vitamin D to help bones
    • Vitamin C is found in citris fruit, broccoli and liver and aids the immune system, skin elasticity and blood vessel function
    • Various types of vitamin B are found in whole grains, nuts, eggs and fish to assist with the functions of the body.
  • The ideal mix of foods is sometimes referred to as the 'seven classes of food':
    • carbohydrate, fat, protein, fibre, vitamins, minerals and water
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Why have a balanced diet?

  • unused energy is stored as fat, which could cause obesity
  • suitable amounts of energy shoudl be consumed to be made available for the exercise and activity carried out.
  • the human body needs nutrients for energy, growth and hydration
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Carbohydrates

  • 55-60% of your diet should be carbohydrates
  • They are the main prefered source of energy for all types and intensity of exercise
  • The body requires a supply of glucose as an energy fuel and carbohydrates act as the main source of glucose.
  • Carbohydrates are a very important part of an athletes diet for this reason.
  • There are two types of carbohydrate which can be consumed:
    • Simple
    • Complex
  • bread, pasta, potatoes provide valuable sources of starch which is a complex carbohydrate
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Fat

  • 25-30% of your diet should be fat
  • Fat is an energy source and helps to carry vitamins in the body.
  • It provides more energy than carbohydrates- more than double. However fat can only be used as a source of energy at low intensity- e.g. walking and jogging-
  • Although fat is a concentrated energy source it does come in two forms - saturated fat and unsaturated fat.
  • A high fat intake (particularly saturated fat) is linked to many health risks inlcuding:
    • high cholesterol
    • heart disease
    • narrowing of arteries due to fat deposits
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Protein

  • 15-20% of your diet should be protein
  • Protein is predominantly for growth and repair of body tissue but also plays a small part in providing energy.
  • The main sources of protein are:
    • meat
    • eggs
    • fish
    • dairy products
    • nut
    • cereals
  • A diet rich in protein is beneficial to athletes to help them with the development and repair of muscle tissue.
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Vitamins and Minerals

  • Vitamin and mineral intake comes from food such as fruit and vegetables.
  • They are needed for maintaining the efficient working of the body systems and general health.
  • Their defintions are on flashcard number 19
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Water

  • Water makes up more than half of the human body.
  • It is necessary to maintain hydration levels as it assists in how the body functions. It helps with reactions, lubrication and maintaining body temperature.
  • The daily consumption of water depends on several factors:
    • the environment, the temperature you are in, the amount of exercise and activity you are doing
  • Water consumption prevents dehydration. Dehydrationis excessive loss of body wtaer interrupting the function of the body.
  • Dehydration has many harmful effects:
    • the blood thickens (increased viscosity), which slows blood flow
    • the heart rate increases meaning the heart has to work harder and can cause irregular heart rate
    • reaction time increases meaning that decisions made may be negatively affected.
    • individuals may suffer muscle fatigue and/ or muscle cramps
  • Hydration : having enough water to enable normal body functioning
  • Rehydration : consuming water to restore hydration
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The effects of dehydration

THRST:

  • TH-thickens blood
  • RS- Reactions slow
  • T- temperature increases
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