Sport Paper 2

What are the 3 types of health and their definitions

Emotional-Our mind

Physical-Our body

Social-Our interactions with others

Give 5 reason for people partaking in sports and explain

Emotional wellbeing-releases dopamine

physically fit/aesthetically-work harder

social life-join a team sport

money-challenge yourself

role models-creates goals

what is the definition of health and fitness

Health-state of complete physical, mental wellbeing, no disease

Fitness-The ability to meet the demands of the environment

what benefits are there to improving exercise

Increase fitness, contributes to good health, helps you feel good, increased self esteem, provides emotional and psychological challenges

what benefits are there to improving cardiovascular fitness

Reduce resting heart rate, reduced risk of: heart disease, diabetes, stroke, can cope with daily life better, heart muscles increase in size, thickness and strength

What are the benefits to having good body composition

Helps weight control, reduces risk of obesity and type 2 diabetes

What are the benefits to having good muscular strength and endurance

weight bearing activities like walking become easier as it strengthens muscles and prevents loss of bone density or mass, reduced risk of osteoporosis

What are some immune system benefits

Fight off illnesses better, reduced risk of cancer, increased chance of longer healthier life

How do sports improve emotional health

Release a feel good factor (serotonin), relieves stress, increased self esteem, enjoyment, psychological challenge

How do sports improve social health

cooperation, develop friendship, gaining a good attitude/respect

What are lifestyle choices

the choices we make about how we live and behave that impact our health

What are some lifestyle choices

Diet

Recreational drugs

Activity levels

Work, rest, sleep

List as many positive lifestyle choices as possible

Over 8 hours sleep, correct diet, correct amount of sunlight, regular exercise, no drugs, take supplements, regular check ups, staying hydrated, brush teeth twice a day

What can a healthy lifestyle lead to

Longer life expectancy, generates happiness, improves relationships, reduced stress, improves concentration, maintains older people’s independence, increased educational achievement

What are the negative diet consequences

Anorexia-starving yourself causing extreme weight loss therefore your tired, weak and lack energy

Obesity-extreme weight gain so you eat more calories then you burn off therefore health and performance are damaged

Lack of nutrients (calcium, vitamin C and D)- causes weak bones therefore increased risk of osteoporosis/rickets it can also effect immune system therefor increasing illness

What are the effects of recreational drugs

Alcohol:

Short term-impairs concentration, slow reflexes, slow reaction time, reduced coordination, loss of balance

Long term-increased weight, increased risk of liver/bowel cancer and heart failure, higher blood pressure, weakened immune system

Smoking:

Health effects-increased risk of heart attacks, CHD, cancers, emphysema, chronic bronchitis, increase blood pressure

Performance effects-red blood cell carry carbon monoxide in preference to oxygen therefore reducing amount of oxygen to release to work aerobically

What are the positive effects on health from good activity levels

Reduced risk of certain diseases like diabetes, feel better about yourself, better body aesthetically

Why is sleep important

it allows your brain/body time to recover therefore increasing concentration/focus, and allows us to have more energy

Why can’t some people partake in sports (CATTL)

Cost-petrol

Access-specific facilities required

Time-less free time e.g single mum

Travel-reliant on parents

Location-far away

What is a sedentary lifestyle

A lifestyle which seriously lacks in physical exercise or activity

What are the 8 consequences of a sedintary lifestyle

1-obesity-extremely overweight (20-35% body fat)

Over fat-high proportion of body is fat

Overweight-they have more weight than is considered healthy

2-Increased risk of heart disease:

sitting down-muscles burn less fat-blood flow is more sluggish-fatty deposits clog up the heart easier-more likely to have diseases

3-high blood pressure-also known as hypertension (rarely noticeable symptoms) it also increases your chance of certain diseases

4-increased risk of osteoporosis-weight bearing activities become harder to carry out

5-loss of muscle tone-muscles tighten, spine doesn’t move as much, when you move around the soft discs between your vertebrae expand and contract which soaks up blood and nutrients

6-Increased risk of depression-persistent feeling of sadness and loss of interest in life

7 increased risk of diabetes:

Type 1-your pancreas doesn’t produce any insulin (which regulates blood sugar levels

Type 2-your pancreas doesn’t produce enough insulin or cells don’t react to insulin correctly

8-impacts components of fitness-muscles will reduce in size and elements such as power, speed and cardiovascular fitness levels drop

What are your macronutrients

Carbohydrates (40%):

prove energy (aerobic+anaerobic) so you can continue without fatigue, stored in the liver and muscles as glycogen which can be turned to energy

Fats (30%):

provide energy for aerobic activity so you can continue without fatigue, provide energy together with glycogen, keep the body warm (protect vital organs), some vitamins can only be absorbed by fats, fats are found in butter etc

Proteins (25%):

Vital for the growth and repair of muscles so muscular hypertrophy can occur, important in strength sports, provide energy when carb store has been used up, come from red meat and white meat

What are your micronutrients

Vitamins:

vitamin C helps with your immune system

preventing colds etc,vitamin D helps absorb calcium so that bone density and strength increases preventing osteoporosis

Minerals:

Calcium increases bone density, iron helps make red blood cells so oxygen delivery increases

Fibres:

help digestive system so food can be digested preventing constipation etc, water keeps us hydrated so we can replace the water and salts lost through sweating

List the 3 energy balances

balanced-same amount of calories consumed is burned off

calorie deficit-more calories burned off than consumed

calorie increase-more calories eaten than burned off

What is carb loading

used for endurance, maximises carbs stored, reduced train levels-eat high carb diet, more energy to perform, high levels of protein start of week help repair muscles-then eat high levels of carbs to store them end of week

What is the timing of protein intake

used for power athletes (anaerobic), have protein straight after exercise, allows growth and muscle repair, recover quicker so maximise protein synthesis

what is the use of hydration

must replace any water lost, avoids dizziness, water allows you to sweat, water transports waste+nutrients+hormones, reduces blood thickness, sports-after exercise

what effects optimum weight

sex-makes have more muscle mass

height-taller you are the more you weigh

bone structure-larger bone structure or bone density increases weight

muscle girth-bigger your muscles the more you weigh

What is the open-closed continuum

considers how much the environment can change when performing the skill

what does open skill mean

it is affected by the environment (change of direction so need to adapt and react)

What is the basic-complex continuum

Considers the ease with which the performer can complete the skill based on how much thought they need to execute the skill

what is a complex skill

a skill which requires a lot of thought and concentration

What is the low-high organisation continuum

relates to how easy it is to break the skill down into smaller parts to make it easier

what is low organisation

can be broken down into smaller parts e.g high jump

What are the 4 practice types and their definitions

Massed-skill is practiced until learnt without taking a break

Distributed-skill is practiced over several sessions

Fixed-practiced over and over again until perfected

Variable-practicing the skill in a variety of situations so it can be adapted

What are reasons for goal setting

Increased focus, increased motivation, assess progress, see improvements overtime

What is the basis for goal setting

S-specific-clear and focused

M-measurable-provides a way of checking improvements

A-achievable-must be possible

R-realistic-must be possible given factors

T-Time bound-must have a deadline

What are the 4 types of guidance

Visual-when the performer is shown an image of the skill to give them a mental picture

Verbal-an explanation from the coach about the correct way to complete technique

Manual-the performer is physically moved in a correct position

Mechanical-uses an aid to move performer in correct position

What is an advantage and disadvantage for each type of guidance

Visual-performed accurately they can see clearly what needs to be done, must be high level otherwise it isn’t a good example

Verbal-can be during the skill/activty, must be a clear explanation

Manual-they can get a feel for the moment required, may become over reliant

Mechanical-good for dangerous activities, can become dependant on that aid

What is feedback

Something which is given to the performer about the quality of play to help the performer correct errors in technique

What are the 4 types of feedback

intrinsic-information about the performance from within the performer but must be an experienced athlete

extrinsic-information about the performance being carried out from an external source

Concurrent-information about the performance begins given at the same time it is carried out

Terminal-information given about the performance after it’s carried out

What are the 2 types of data

Quantitive-measure amounts of data (numbers)

Qualitative-how people feel

what is mental preparation

something which can be done during a warm up to ensure the performer is psychologically prepared to perform at their best

What is mental rehearsal

forming a mental picture of a skill or technique which can help concentrate/reduce stress

What is visualisation

imaging the skill being successful in the performance