sehs paper 3 options

Sport

Organised activity involving physical exertion and skill in which an individual/team competes against another for entertainment with clearly defined rules, parameters, and outcomes.

Physical Activity

Any bodily movement produced by contraction of skeletal muscle that significantly increases energy expenditure.

Exercise

A subcategory of physical activity that involves planned, structured, repetitive bodily movements performed to improve or maintain fitness.

Physical Fitness Components (Health Related)

Components include body composition, aerobic capacity, cardio-respiratory fitness, flexibility, muscular endurance, and strength.

Physical Fitness Components (Skill-Related)

components include agility, balance, coordination, power, reaction time, and speed.

Hypokinetic Disease

Any disease/illness associated with physical inactivity.

Coronary Heart Disease

Occurs when arteries cannot deliver enough oxygen-rich blood to the heart muscle due to narrowing from buildup of fatty deposits (plaque) and cholesterol, potentially leading to death by heart attack/stroke.

Stroke

Occurs when blood supply to the brain is cut off or reduced, leading to brain tissue damage or bleeding.

Hypertension

High blood pressure in arterial walls, which strains the heart and damages blood vessels.

Obesity

Excess body fat to the point of health endangerment, caused by poor diet and physical inactivity which can lead to diabetes, stroke, heart attack and cancers.

Osteoporosis

Softening of bones, leading to easy breakage over an extended period, often due to lack of weight-bearing activity.

Diabetes

A lifelong disease that affects how the body handles glucose, it can be inherited or be onset by diet and obesity.

How is physical activity linked to hypokinetic disease

A sedentary office worker is more at risk than an active farmer/construction worker. for example, in london buses the driver of bus = inactive, but the conductor of bus

Societal shifts contributing to increased hypokinetic disease

More processed foods, sedentary lifestyles, more efficient transport, and a shift to Western lifestyles.

Atherosclerosis

Build up of fats, cholesterol, plaque and other substances in/on artery walls obstruct blood flow.

Major Risk Factors for Cardiovascular Disease

Age, high blood pressure (hypertension), gender, low HDL-cholesterol , ethnicity, diabetes, family history, obesity, physical inactivity, cigarette smoking.

Obesity

Excess of body fat, with waist girth exceeding 102cm for males and 88cm for females.

Health Consequences of Obesity

Cardiovascular disease/hypertension, type 2 diabetes, when fat cannot be stored under the skin then there is a pancreas inability to manage insulin, osteoporosis, respiratory problems, and cancer.

Weight Gain

Energy intake > expenditure.

Weight Stable

Energy intake = expenditure.

Weight Loss

Energy intake < expenditure.

Energy Intake vs. Body Size

Increased energy intake leads to a larger body, requiring more energy to feed new cells (muscle/fat).

Leptin

Produced by adipose cells, regulates fat stores in body by suppressing appetite.

Ghrelin

Produced and released by stomach, small amounts released by small intestine, pancreas, brain -stimulates appetite.

Type 1 Diabetes

Auto immune disease, hereditary, cannot be prevented, sufferers do not produce insulin and 5-10% diabetes cases treated with insulin.

Type 2 Diabetes

Many factors affect disease onset, preventable, sufferers are insensitive to insulin, 90-95% diabetes cases, manifests in adults and treated with diet/exercise.

Consequences of Diabetes

Chronically elevated blood sugar associated with damage to blood vessels in retina, kidneys, and nerves, increasing risk of cardiovascular disease.

Osteoporosis

Porous Bones

Bone Anatomy

Reservoir of minerals, especially calcium.

Bone Density

Bone mineral density primarily determines bone strength

Consequences of Osteoporosis

Increases frequency fractures, broken bones which increases severity of trauma, fractures can lead to disability, loss of independence, impaired QoL and may occur with patients spending prolonged time in hospital = loss of bone mass/preumonia

Physical Activity on Osteoporosis Risk

Weight-bearing activity is essential. Contracting muscles that cross joints = compresses bores =maintain, enhance health

Lack of Dietary Calcium on Osteoporosis Risk

Lacking in diet, body draws on calcium reserves Skeleton contains 99 % of body's total calcium

Exercise Prescription

Specific plan of fitness-related activities, designed for specified purpose.

Exercise Guidelines for Ages 5-17

Minimum 60 minutes moderate-vigorous intensity physical activity daily.

Exercise Guidelines for Ages 18-64

Minimum 150 mins moderate intensity aerobic physical activity per week OR-minimum 75 mins - vigorous intensity.

Exercise for Hypokinetic Disease

Aim to ↓ risk off but can also be therapy for someone possessing, aims of exercise is functional capacity, relieve pain from symptoms, ↓ a need for medication, ↓ rish of disease reoccurrence and help overcome psychological distress and social problems

Barriers to Exercise

Uncontrolled disease state, exercise hazards, musculoskeletal injuries and may trigger other wealth issues

Mood

State of emotional/affective arousal of varying, impermanent duration, physiological and psychological combination

Effect of Exercise on Mood

Increased cerebral blood flow , changes , distraction, ↑ feeling of control, brain neurotransmitters, competency , confidence, self-esteem, social interactions

Nature of a Programme to Reduce Clinical Depression:

Enjoyable,aerobic, closed + predictable environment, moderate intensity, medication, serotonin and stress

Exercise Adherence Strategies

Environmental approaches, reinforcement approaches, social support approaches

Effect of Over-Exercising::

Affects life choices, relationships, regular schedule of 1+ times daily, ↑ priority of exercise, is an mood affect w/ withdrawal when cannot train

Communicable Disease:

Caused by an infectious agent/it's toxins and pass by direct/ indirect transmission between people/via animals/rectors/inanimate environment.

Non-Communicable Disease:

Not passed between people usually long-duration, slow progression.

Population Attributable Risk (PAR):

Calculation of % /proportion of public health burden caused by specific risk factor indicates proportion of deaths/illnesses that would not occur if risk factor was removed.

Sudden Cardiac Death:

Related to underlying medical history, exercise intensity, habitual weekly exercise different to heart attack sudden changes in heart's electrical signaling.

Musculoskeletal Injury:

Covers range of disorders, involving muscles, bones, tendons, blood vessels, nerves/related soft tissue , including sprains, strains, inflammation

Reducing Risks of Injuries

Regular moderate exercise, injury prevention routines, protective equipment and injury prevention education

Digestive System:

Mechanical and chemical digestion Month Salivary glands tongue Salivary amylase Epiglottis oscillation of muscles assist movement of food oesophagus : peristalsis action Liver bile production

Propulsion Key Term:

Swallowing Coropharynx, peristalsis Coesophagus for stomach, small and large intestines .

Mechanical Digestion Key Term:

Chewing mouth, churning (stomach, segmentation small intestine.

Absorption Key Term

Nutrients + water to blood/lymph vessels (small intestine, water to blood vessels large intestine

Enzyme function

Macronutrient digestion digestion enzymes proteins most active when optimal conditions present

Enzymes responsible for Digestion

Salivary amylase, breaks down complex carbs sugars. Pancreatice Lipace- breakdown fats, proteins digested in stomachs.

Why cant humans live without water for prolonged periods?

Basic substance for all metabolic functions in body, regulates body temperature, enables transport of substances essential for growth,allow exchange of nutrients metabolic

Extracellular fluid

Located outside cells.

Intracellular fluid

Located within cells.

Trained individual water Content -:

Water content in body intrarlextracellularly temp regulatory processes sweat production , enlarged sweat gland, a total blood volume and more lean muscle -> water content 70-75%

Homeostasis

Maintenance of constant internal environment where levels/concentrations in body are at ideal ranges.

Kidney

Kidney controls retention + water loss via rephrons

Kidney Components:

Glomerns network of capillaries located at start of nephron Ultrafiltration

Kidney Components 2:

Loop of Here allows body to reabsorb water + electrolytes from urine.

Kidney Components 3:

Distal tubneI connects rephron to Ureter hypertonic medullaADH

Monitoring Hydration Staths:

Darker colour is dehydration Subjective indicator of hydration UrineOsmolarity measure salt content.

Monitoring Hydration stathsBodyMass loss pre-post exercise weighing:

Loss pre-post exercise weighing aim not + exceed 2% body mass change must drink 150% of fluid deficit of exercise for sweat + urinary losses.

Consequences of Athlete Dehydration:

Impairs body's ability to regulate heat=↑ body temp ↑ perceived exertion = athlete feels & fatigued than usual.Mental function ↓ , gastric emptying slows = stomach discomfort-

Hyponatremia:

Condition where sodium in plasma is below 135 transports water into cells = brain cells increased pressure can lead to death.

Prolonged exercise water loss:

↓ body water during prolonged exercise = ↓ performance can lead to serious medical problems related to cardiovascular drift and inadequate heat to skin.

Acute Exercise Regulation of Electrolyte Balance:

Short duration-does not require electrolyte replacement after diluted sports drink adequate to replace lost electrolytes.

Chronic Exercise Regulation of Electrolyte Balance:

Long duration + med-high intensity if longer than an hour-electrolyte replacement required must actively replace Most sodium.

Basal Metabolic Rate(BMR):

Amount of energy expended while at rest in neutrally temperate environment in a post-absorptive state(active digestive system) .

Daily Energy Expenditure Components.

Measured via O2 consumption (12 = 20kj), Energy required to digest food, absorb, transport store nutrients derived from it, muscledriven movementa energy expenditure (concious/sub)

Body Composition in Athletic Performance-Fat:

Fats are required for shock absorption (rugby), buoyancy (swimming underwater) thermal insulation ocean Skiing and felstores (cross-country Skiing).

Dietary Practices Gain Muscle massDehydration:

Water takes up 4 % body mass purposely restrict fluid intake to to ↓weight.

Specific Skeletal Muscle Types

Slow contraction, type I oxidative highFatiga

Specific Skeletal Muscle Types:

Rapid contraction, glycolytic. Fast twitch with glyorgen content types 2B

Typical athlete activities muscle glycogen use:

Require↑ levels = those using anaerobic glycolysis predominantly - fast twitch muscle fibresSoccer intensity, intermittent running.

Glycemic Index (GI):

Ranking system for carbohydrates based on immediate effect of food on blood glucose concentrations when compared with

interaction of carb-loading +

Changing training + nutrition to ↑ Muscle glycogen stores pre-comp Recommended for athletes competing in endurance events

Reasons for + sodium + carbohydrate to water for endurance athletes

Stimulate thirst receptors hydration, replenishes lost electrolytes, helps carb absorption stimulate fluid

Ergogenic Considerations of carbohydrate and soidum and water

Widely accepted Ergogenic Properties, provides ready source of nutrients, fluid carbs and electrolytes

Ergogenic and consideration

Encourages muscle anabolism and volume

Daily recommended Athlete Protein intake

0 .8 g/kg body weight.

Protein usage in strength/endurance athletes:

-amino acid oxidation (low-med. use), muscle repair use, muscle hypertrophy

Harms of Protein intake.:

//12550ml water excreted in in urine for every garea excreteddehydration risk = 50mI.

Normal Resting Blood Glucose levels

Blood glucose stable between 4 .Ommol/L- 4 ·Smmol/L

Hypoglycaemia

Glucose deficiency in bloodstream insufficient food intake, excessive exercise Infections(cold/fIn excessive exercis, Low insulin

Glucose Transportation across

-most glucose enters cells

amount 4/glucose intake:

Amount of GLU 4 transport proteins in cells for fuel=cellular level

Acute effects of excess alcohol on the body

Body retains ↓ finid by + permeability of renal tubules + collecting ductsexcess alcohol = vomiting - body acts.

Kidney Effects of Chronic Consumption:

• risk of Kidney disease - alcohol consumption counteracts the Kidney's one of the most common causes kidney disease .

discuss alcohol effects:

.02-0.05gId)) -> may assist to winter sports that combine + . winter sporting (0 .02-0.05g/d), temperature ↓

Aole of antioxidant.

Molecules that can damage/turn them by turning Hem to substances.

Harmful effect

In body: superoxide , hydroxyl is linked+ alzheimers

Exercise free production

That level that for exercise result training with result/exercise

evaluate role antioxidansts

Athlete well supplements exist damage and no existing