Health, fitness and well-being

Physical benefits of exercise

Improves heart function, improves the efficiency of the body's systems, improves fitness, and reduces the risk of obesity

Mental benefits of exercise

Reduced stress, release of serotonin, and helps to control emotions

Social benefits of exercise

Make friends, improved cooperation, and improved teamwork

Physical health and wellbeing

All body systems working well, free from illness and injury. Ability to carry out everyday tasks.

Mental health and wellbeing

State of wellbeing in which the individual realises his or her own abilities, can cope with the normal stresses of life, can work productively and fruitfully, and is able to make a contribution to his or her community.

Social health and wellbeing

Basic human needs are being met (food, shelter and clothing). The individual has friendship and support, some value in society, is socially active and has little stress in social circumstances.

Fitness

The ability to meet the demands of the environment

Advantages of having good fitness levels

Helps you to remain healthy, reduces the chances of injury, and ensures you are physically able to work

sedentary lifestyle

A lifestyle with irregular or no physical activity.

Physical effects of exercise

improves heart function

• improves efficiency of the body systems

• reduces the risk of some illness

• able to do everyday tasks

• to avoid obesity

Mental effects of exercise

• reduces stress/tension

• release of feel good hormones (serotonin)

• able to control emotions.

Social effects of exercise

• opportunities to socialise/make friends

• cooperation

• teamwork

• have essential human needs (food, shelter, clothing)

Effects of increased fitness

• reduces the chances of injury

• can aid in the physical ability to work, eg on your feet all day/manual labour

Mental consequences of a sedentary life style

Lack of sleep, poor self esteem, lack of motivation, depression, stress

Physical consequences of a sedentary life style

Higher risk of: coronary heart disease, becoming obese, osteoporosis, hypertension and type 2 diabetes

Social consequences of a sedentary life style

Lose friends, not able to make new friends, become scared of socialising and lose social skills

Hypertension

high blood pressure

Obesity

The state of being grossly fat or overweight

Effects of obesity on sporting performance

• limits stamina/cardiovascular endurance

• limits flexibility

• limits agility

• limits speed/power

Mental effects of obesity

It can cause depression and loss of confidence

Physical effects of obesity

• cancer

• heart disease/heart attacks

• diabetes

• high cholesterol

Social effects of obesity

• inability to socialise

• inability to leave home.

Ectomorph

Narrow shoulders and hips

not much muscle or fat

long, thin limbs

Good at high jump and marathon running

Endomorph

Wide hips,

Large amounts of body fat

shorter limbs

Thick ribcage

Good at rugby as a prop/forward

Mesomorph

Wide shoulders, flat stomach

Naturally strong and powerful

Builds muscle easily

Thick + dense muscles

Sprinter and weight lifters

Somatotype

Classification of body type

2,000

How many calories does the average woman require a day?

2,500

How many calories does the average man require a day?

Age, height, gender and energy expenditure

What does the recommended calorie intake depend on?

BMI

body mass index

Under 20

What is the BMI for underweight?

20-25

What is the BMI for a healthy weight?

26-30

What is the BMI for overweight?

30+

What is the BMI for obese?

muscle weighs more than fat

What is the problem with the BMI scale?

A balanced diet

A diet that contains the right amount of food, the correct amount of calories and a mix of food types so the body receives enough vitamins and minerals

Complex carbohydrates

starches found in grains, potatoes, and vegetables

simple carbohydrates (sugars)

Sugars found in fruit, cake and chocolate

Carbohydrates

Stored in the muscles and liver as glycogen, which can be converted quickly back into energy. It is the main and preferred energy source for all types of exercise, of all intensities

It will be turned into fat and stored in the body

What happens to unused energy?

55-60%

What percent of your diet should be made up of carbohydrates?

25-30%

What percentage of your diet should be fat?

15-20%

What percentage of your diet should be protein?

Fat

an energy source. It provides more energy than carbohydrates but only at low intensity

Protein

For growth and repair of muscle tissue.

Vitamins and Minerals

For maintaining the efficient working of the body systems and general health

Hydration

Having enough water to enable normal functioning of the body

Dehydration

Excessive loss of water from the body, interrupting the normal function of the body

Rehydration

Consuming water to restore hydration.

consequences of dehydration

• blood thickening (increased viscosity), which slows blood flow

• increases in heart rate/heart has to work harder/irregular heart rate (rhythm)

• increase in body temperature/overheat

• slowing of reactions/increased reaction time/ poorer decisions

• muscle fatigue/cramps