Section 6 - Health, Fitness and Well-being

exercise benefits

• improves cardiovascular endurance

• muscles and bones stronger, joints more flexible

• reduced risk of obesity

• stronger musculo-skeletal system means injuries less likely and better posture

• avoiding injury allows continuous training

• everyday tasks easier - emotional well being increases

diseases with lower chance becaase of exercise

• CHD - aerobic exercise means strong heart, elastic arteries, removes cholesterol from arteries + exercise increases LDL

• obesity - exercise uses energy so less fat

• diabetes - maintain healthy weight

exercise on emotional health and well being

• feel content and confident in yourself

• able to manage emotions and cope with challenges

• don’t have too much stress or anxiety

• not suffering from mental illnesses

exercise on social health and well-being

• you have friends

• you feel worth in society

• you have food, clothing, shelter

sedentary lifestylt

a lifestyle where there is irregular or no physicaly activity

long term risks of sedentary lifestyle

• lethargy

• poor sleep

• emotional health problems like low confidence and self-esteem, poor body image and depression

• poor social health

• obesity

risks of obesity

• more strain on cardiovascular system and decrease CE

• high cholesterol and increased fatty deposits in arteries - high blood pressure, strokes, CHD

• type 2 diabetes and certain cancers

• decrease flexibility, sped, power, agility - performance

BMI

body max index

• mass over height squared

bmi thresholds for white people

underweight - below 18.5

healthy - 18.5 - 25

overweight - 25+

obese - 30+

balanced diet

diet that contains the best ratio of nutrients to match your lifestyle

percentages of food in diet

• proteins 15-20%

• fats 25-30%

• carbohydrates 55-60%

carbohydrates

• main source of energy

• provides energy for muscles during physical activity

• simple and complex ones

proteins

• growth and repair of muscles after exercise

• meat, fish, eggs, beans

fats

• more energy than carbs for low-intensity exercise

• keep body warm and protect organs

energy intakes

• males 2500 kcal

• females 2000 kcal

vitamins

help bones, teeth, skin and other tissues to grow

needed for chemical reactions

fat soluble vitamins

• can be stored in body

• vitamin A - growth and vision

• vitamin D - strong bones to prevent injury

water soluble vitamins

• can’t be stored

• vitamin C - good for skin, holds body tissues together, important for immune system

minerals

• needed for healthy bones and teeth, and build other tissues

• chemical reactions

calcium

• strong bones and teeth

• muscle contraction

iron

• make red blood cells

water

chemical reactions in body

where is water lost

sweat, breath, urine, faeces

dehydration can cause

• blood thickening - harder to pump blood around body + decreased flow of oxygen

• slower reactions and poor decision making

• increase in body temperature - overheating and fainting through heat exhaustion

• muscle fatigue and cramps

rehydration

avoids dehydration - important in sports where you sweat more

somatotypes

ectomorph, mesomorph, endomorth

endomorph

• wide hips, narrow shoulders

• lot of fat on body, arms, legs

• ankles and wrists relatively thin

mesomorph

• wide shoulders, narrow hips

• muscular body

• strong arms and thighs

• not much body fat

ectomorph

• narrow shoulders, hips and chest

• not much muscle or fat

• long, thin arms and legs

endomorph sports

• wrestling

• shotput

ectomorph sports

• high jump

• long-distance running

mesomorph sports

most types

• sprinting

• tennis

• weightlifting

• gymnastics