Health and Movement Science Year 11 prelim

Health

A state of complete physical, social, and mental wellbeing, not merely the absence of disease (WHO).

Physical Health

Functioning of the body, fitness, absence of illness.

Social Health

Ability to form meaningful relationships, interact in community.

Mental/Emotional Health

Resilience, coping, self-esteem.

Spiritual Health

Purpose, meaning, connection to values or beliefs.

Holistic view

Health is multidimensional and subjective.

Dynamic Nature of Health

Health is ever-changing — affected by age, life stage, illness, environment, lifestyle.

Subjective Health

People define health differently depending on values, culture, and circumstances.

Relative Health

Health is judged compared to others or over time (e.g., 'healthier than last year').

Epidemiology

Study of disease patterns, causes, and effects in populations.

Mortality

Number of deaths.

Morbidity

Illness/disease rates.

Infant mortality

Deaths of infants under 1 year.

Life expectancy

Average years a person is expected to live.

Prevalence

Number of cases at a given time.

Incidence

New cases over a period.

Strengths of Epidemiology

Identifies priority areas, trends, and risk groups → guides policy.

Limitations of Epidemiology

Doesn't measure quality of life, mental health, or social factors.

Equity

Fairness and providing resources to those most in need.

Diversity

Recognising and valuing differences in culture, religion, ability, sexuality.

Supportive environments

Ensuring safe, healthy environments for all (e.g., parks, clean water, workplace safety).

Determinants of Health

Individual factors, sociocultural factors, socioeconomic factors, environmental factors that interconnect to shape overall health outcomes.

Peers and media

Strongly shape health perceptions.

Subjective nature of health

Different youths value different aspects (e.g., sport vs. mental health).

Protective behaviours

Positive influences like healthy eating, exercise, supportive friends.

Trends in youth health

Increased awareness of mental health, body image, lifestyle diseases.

Rising mental health issues

Anxiety and depression.

Risk behaviours

Risk behaviours are actions that increase the chance of injury, illness, or harm, such as smoking, alcohol use, drug use, unsafe sex, or reckless driving.

Lifestyle diseases

Illnesses caused by unhealthy behaviors, such as poor diet, lack of exercise, smoking, or alcohol use, including heart disease, type 2 diabetes, and obesity.

Positive trend in youth health

Reduction in smoking rates.

Protective factors

Resilience, strong family/peer support, healthy role models.

Researching a health-related issue

Process: define issue → gather information → analyse → present findings.

Valid sources

Must use valid, reliable, up-to-date sources.

Skills to protect and enhance health

Includes decision-making, communication, problem-solving, stress management, resilience.

Decision-making

Weighing options and consequences.

Communication skills

Assertiveness, negotiation, active listening.

Problem-solving skills

Managing conflicts, finding solutions.

Stress management

Includes relaxation, exercise, time management.

Resilience

Ability to cope and adapt to challenges.

Importance of self-assessment

Crucial for improving health behaviours.

Health promotion

Enabling people to increase control over their health.

Sustainable Development Goals (SDGs)

17 global goals set by the UN (2015-2030) to reduce inequality, improve health, protect environment.

Relevant SDGs for youth health

Goal 3: Good health and wellbeing, Goal 4: Quality education, Goal 5: Gender equality.

5 bone functions: support

Bones provide the rigid framework that gives the body shape and structure.

They hold up soft tissues (muscles, skin, organs) and allow us to stand upright.

Example: The spine supports the body's weight and keeps us balanced.

5 bone functions: Protection

Bones act as a shield to protect delicate internal organs.

Without this, vital organs could be easily damaged by impact or injury.

Examples:

The skull protects the brain.

The rib cage surrounds the heart and lungs.

The vertebrae protect the spinal cord.

5 bone functions: Movement

Bones work with muscles and joints to create movement.

Muscles attach to bones; when they contract, they pull on the bones like levers.

Joints (e.g. knees, elbows, hips) allow different ranges of motion.

Example: When you walk, the femur (thigh bone) and tibia (shin bone) move with the contraction of leg muscles.

5 bone functions: Mineral Storage

Bones store large amounts of minerals, especially calcium and phosphorus, which help keep bones strong and hard.

These minerals can be released into the bloodstream when needed to support other body functions.

5 bone functions: Blood Cell Production

The bone marrow inside certain bones (like the pelvis, sternum, ribs, and long bones) produces blood cells.

Red bone marrow makes:

Red blood cells - carry oxygen.

White blood cells - fight infection.

Platelets - help with blood clotting.

This function is vital for survival and overall health.

Axial skeleton

Central bones (skull, ribs, sternum, vertebral column).

Appendicular skeleton

Limbs + girdles (arms, legs, pelvis, shoulders).

Hinge joint

Moves like a door hinge (back and forth).

Example: Elbow, knee.

Ball & socket joint

Rounded bone fits into a cup-shaped socket; allows rotation in many directions.

Example: Shoulder, hip.

Pivot joint

One bone rotates around another.

Example: Neck (turning head).

Saddle joint

Allows movement in two directions (like riding a saddle).

Example: Thumb.

Condyloid joint

Allows movement but no rotation.

Example: Wrist (radius and carpal bones).

Gliding joint

Bones slide over each other.

Example: Small bones in wrists and ankles.

Synovial fluid purpose

Lubricates joints.

Cartilage purpose

Absorbs shock, prevents friction.

Ligaments...

Connect bone to bone.

Tendons...

Connect muscle to bone.

Muscle Type I (Slow twitch)

Red, high mitochondria, aerobic, fatigue resistant (marathon).

Muscle Type IIa (Fast twitch oxidative)

Mix of aerobic + anaerobic (400m).

Muscle Type IIb (Fast twitch glycolytic)

White, anaerobic, explosive, fatigue quickly (sprinting, weightlifting).

Isometric contraction

Tension but no movement (plank, wall sit).

Isotonic contraction

A type of muscle contraction where the muscle changes length while the tension stays the same.

This allows movement of a joint.

Concentric contraction

Muscle shortens/contracts (bicep curl up).

Eccentric contraction

Muscle lengthens under tension/extends (bicep curl down).

Agonist muscle

Prime mover, contracts to produce movement.

Antagonist muscle

Opposite to the agonist, usually is not in use.

Synergist muscle

Assists the agonist in movement.

Stabiliser muscle

Prevents unwanted movement during a movement or excerise.

Tidal volume (TV)

Air per breath.

Respiratory rate (RR)

Breaths/min.

Minute ventilation (VE)

Tidal Volume × Respiratory Rate

VO₂ max

Maximum oxygen uptake, key aerobic indicator.

Heart rate (HR)

Beats per min.

Stroke volume (SV)

Blood pumped per beat. mL

Cardiac output (Q)

Heart Rate × Stroke Volume

Blood pressure

Blood pressure is the force of blood pushing against the walls of the arteries as the heart pumps.

Haemoglobin

Carries O₂, a protein in red blood cells that carries oxygen from the lungs to the body and carbon dioxide from the body back to the lungs.

Two types of motion

Linear vs angular.

Balance/Stability

Wide base of support, low centre of gravity = more stability.

Force

More mass × acceleration = more force (Newton's 2nd law).

Fluid mechanics

The study of how liquids and gases (fluids) move and interact with forces.

Interplay

All systems contribute, dominance depends on activity.

Water

regulates temperature, prevents dehydration.

Continuous Training

steady pace, 20+ minutes (running, cycling).

Fartlek Training

Fartlek training is continuous exercise where speed and intensity vary, alternating between fast running and slower recovery, improving endurance, speed, and recovery.

Interval Training

Interval training alternates high-intensity exercise with recovery periods, improving both aerobic and anaerobic fitness, speed, endurance, and recovery.

Circuit Training

Circuit training involves a series of different exercises performed one after another with minimal rest, improving strength, endurance, and overall fitness.

Anaerobic Training

includes high intensity interval training and resistance training.

Plyometrics

explosive exercises like jump squats and box jumps.

FITT Principle

Frequency, Intensity, Time, Type of training.

Progressive Overload

gradually increase demand on the body.

Specificity

train how you play.

Variety

Varying training exercises to prevent boredom in training.

Individualisation

suit training to individual fitness levels.

Recovery

essential for adaptation and growth, allows muscles to regenerate and energy to replenish

SMART Goals

Specific, Measurable, Achievable, Realistic, Time-bound.

Immediate Responses to Exercise

↑ HR, ↑ SV, ↑ Q, ↑ ventilation, ↑ blood flow to muscles, ↑ temp, ↑ lactate (anaerobic).