2.3. - Health, fttess atd well-beitg

Leartitg objecties

To understand the diference between physical, mental and social health and the impact of exercise.

To explain how other sedentary lifestyle choices may impact on an individual’s health.

To understand the associated medical conditons linked to a sedentary lifestyle.

To understand the role and importance of macronutrients and micronutrients.

To describe how the body gets energy from carbohydrates, fats and proteins and how nutriton changes dependant on sport or training requirements.

To explain the importance of hydraton for physical actvity.

Physical, emototal atd social health

How cat exercise help at itdiiidual’s health?

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Health can be split into 3 categories. Physical, mental and social.

Health

Improved efciency of body systems and enable everyday tasks.

Physical health atd well beitgPhysical health can be achieved through:

Exercise can help improve the functoning of heart and lungs.

Physical actvity will help individuals to lose weight and avoid obesity.

Research has shown a reduced risk of some illnesses with exercise.

Physical health atd well beitg

Actvity can relieve stress and tension from work or school.

Mettal health atd well beitgExercise also improves your mettal well-beitg. It helps you feel good about yourself and can help you to cope with stressful situatons. Mettal health may be achieved through:

Exercise has been proven to increase an individual’s ‘feel good factor’. This is due to a hormone called serotonin.

Exercise will improve emotonal control.

Sport can be fun and provide enjoyment to the performer.

Mettal health atd well beitg

Exercise helps to develop social skills & develop friendships.

Social health atd well beitgSocial health may be achieved through:

Sports teams and clubs are a great place to make friends - team mates, opponents and other club members.

Exercise provides a competton or mental challenge. This might be against oppositon or for a personal target.

Physical actvity can improve teamwork skills as well as developing communicaton and leadership qualites.

Social health atd well beitg

FittessHealth requires physical, mental and social well-being where as fitness is only physical. .itness requires training and can be specific to one component of fitness.

.itness is the capability of the body to meet the daily dematds made upot it with some comfort/without stress.

There is a clear link between health and fitness. Both will contribute to a healthy actve lifestyle and the well being of an individual.

Increased fitness levels also have an impact on health through:•Reducing the chances of illness and disease. •Beter sleep paterns•Improving posture and physical ability to work i.e. manual labour job

Fittess

A sedettary lifestyle

Are you sittg too much?

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A sedentary lifestyle is a type of lifestyle with no or irregular physical actvity. This include sitng, reading, watching television, playing video games, and computer use for much of the day with litle or no vigorous physical exercise.

A sedettary lifestyle

A sedentary lifestyle can contribute to many preventable causes of death.

There are numerous health consequences of a sedentary lifestyle

A sedettary lifestyle

Overweight, overfat and obese states are all linked to additonal long term health consequences.

A sedettary lifestyle

This includes:•High blood pressure•Strokes•Heart atacks

Obesity is very damaging to health and the risk of type 2 diabetes, and corotary heart disease (CHD) is much greater.

.urther consequences of a poor lifestyle are listed below:

A sedettary lifestyle

1. Itcreased risk of osteoporosis - This is a conditon where the bones partcularly those of the spine, wrist and hips - become thin and weak, and break easily.

Preventon of osteoporosis can be increased through regular weight-bearing exercise can help to maintain bone density and strength.

A sedettary lifestyle

Weight-bearing exercise includes walking, jogging and ball or racket games.

Stronger, denser bones are beter at carrying weight and are more resistant to injury.

Thitk. Pair. Share – How is swimmitg diferett?

A sedettary lifestyle2. Poor muscle tote/posture - Muscle tone refers to when muscles are in a state of slight tension and are ready for acton. Regular training tones muscles and helps to create good posture.

Muscle tone developed by regular exercise makes daily tasks such as shopping and gardening easier. It also helps to prevent injury as good posture reduces the strain on muscles, tendons and ligaments.

3. Impact ot fttess – a sedentary lifestyle will afect the components of fitness required for performance. Muscles will reduce in size and elements such as power, speed and cardiovascular fitness will drop.

A sedettary lifestyle

When studying graphs and data represettatot look at the X and Y axis to ascertain what the variables are and then the comment on the geteral tretd/s.

Itterpretatot atd atalysis of data/graphs

Thitk. Pair. Share – Study the graph aboie atd discuss what it represetts.

Spor

ts

Number of partcipants in training post London 2012 Olympics

Diet atd tutritot

How does the tutritotal requiremetts chatge for diferett athletes?

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A balanced diet is essental for health as well as to cope with the physical demands of sport.

Thitk. Pair. Share – What should be itcluded it a balatced diet?

Diet atd tutritot

1. Carbohydrates – this macronutrient is the ‘fuel’ that provide us with energy to sustain performance.

Glucose in the form of Glycogen is broken down from carbohydrate to provide energy.

Diet atd tutritot

Other sources of carbohydrate:

Diet atd tutritot

2. .ats – These are also used for energy, but only when stores of carbohydrate run low. .at provides very slowly released energy. This is important for endurance actvites. The longer you work the more fat is used.

The fiter you are the more easily

your body uses up stores of fat

Diet atd tutritot

Other sources of fats:

Diet atd tutritot

3. Protein – Protein is an essental nutrient that promotes growth and repair of muscles.

Proteins are also used to generate energy only when the body has exhausted its stores of carbohydrates and fats.

Proteins are especially important for sportspeople who need to build up large, powerful muscles.

Performers in sports like weightlifing, rugby and sprintng need a high proteit diets.

Diet atd tutritot

Other sources of protein:

Diet atd tutritot

Proteins are also needed by performers who are recovering from injury in order to repair damaged tssue.

Diet atd tutritot

4. Minerals – Your body needs minerals to help it functon. In partcular minerals increase the efciency of carrying oxygen to muscles.

Minerals can be found in:

•Calcium in milk

•Iron in meat

Minerals are only needed in small quanttes but are vital for the body.

Diet atd tutritot

5. Vitamins – these generally contribute to the general health of an athlete.

Vitamins are needed to:

•Resistng infecton and disease•Regulate chemical reactons in the body.

Diet atd tutritot

Other tutrietts it a balatced diet6. Fibre – This is very important for maintaining good health.

Fibre is required to aid the smooth working of our digestive system.

7. Water - The human body is 75% water. We need regular intake to replace the water lost through urine, sweating and breathing.

When exercising the body loses even more water which can cause dehydration.

Hydratot duritg exercise

What are the efects of dehydratot ot athletes?

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It is essental to keep taking a small amount of fuid at regular intervals during exercises to enable the body to functon properly.

Symptoms of dehydraton are tredness, lack of concentraton and headaches.

Hydratot duritg exercise

Performers exercising in hot climates may need to drink up to 2 litres of water per hour!

What an athlete eats in the run up to an event can greatly afect performance.

Dietary ittake atd performatce

This is a important part of a training programme and is traditonally associated to long endurance events such as the marathon.

Carbohydrate loaditg

This ensures their energy levels are maintained throughout a long race.

By filling up on carbohydrates PRIOR to a performance an athlete can build up a store of glycogen (energy) in the body.

Carbohydrate loaditg

Day of eiett: athletes will usually have a larger meal 3 to 4 hours before the competton. They should make sure fuid levels are high.

Hydratot duritg atd afer exercise

Afer the eiett: An athlete will contnue to drink fuids to replace the water and carbohydrate levels that are depleted.

Duritg the eiett: Any prolonged exercise reduces water levels in the body. Low water levels will result in a decrease in performance. Regular water intake will prevent dehydratot.

Hydratot duritg atd afer exercise

Apply it! What has stuck with you?

Apply it! What has stuck with you?

Apply it! What has stuck with you?

Exam questots1.Complete the following statements about the benefits of regular partcipaton in physical actvity.

(a) Partcipaton in physical actvity can provide social health benefits, for example............................................................... ..........................................................

(b) A reducton in stress/tension, however, is an example of a ................................................ health benefit.

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Exam questots2. Outline three benefits of taking part in physical actvity and sport to an individual’s physical health and well-being. (3)

1.

2.

3.

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Exam questots3. Which one of the following is a physical health benefit of partcipaton in physical actvity? A Can lead to a beter self-image. B Bone density is decreased as a result of physical actvites.C You are less likely to sufer from Type 2 diabetes.D The more sport you play, the more friends you make.

4. Which one of the following is an example of a sedentary lifestyle? (1)A Not eatng five portons of fruit and vegetables each dayB Sleeping eight hours every night C Not exercising on a regular basis D Playing football at work during lunch

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Exam questots5. Give one characteristc of a sedentary lifestyle. (1)

6. Which one of the following is the main functon of carbohydrates? (1)A To deliver oxygen to working muscles. B To provide energy for movement. C To enable bones to grow and repair. D To provide roughage for the digestve system.

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Exam questots7. Sports performers make sure they eat a balanced diet.

Briefy explain the importance of carbohydrates and protein to an elite sports performer.

(i) Carbohydrates (2)........................................................................................................................................................................................................................

(ii) Protein (2)........................................................................................................................................................................................................................

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Exam questots8. Using practcal examples, describe how the physical benefits of regular exercise can help with posture. (3)

9. Give one possible consequence of a lack of hydraton when performing in sport. (1)

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Marks Scheme:

1. (a) One mark for suitable example of social health benefit (up to one mark). .or example: Social mixing (1), Making friends (1), Socialising with others (1), Learning teamwork/cooperaton skills (1)

(b) One mark for correct identficaton of mental health benefit or equivalent term; psychological or mental.

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Marks Scheme:

2. Any one from:

• Improves heart functon so more efcient for exercise (1)

• Improves efciency of the body systems so able to exercise for longer / more intense (1)

• Reduces the risk of some illnesses so more able to carry out exercise (1)

• Able to do everyday tasks more efciently so less likely to become fatgued (1)

• Avoid obesity so less likely to sufer speed loss / development of further disease (1)

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Marks Scheme:

3. C

4. C

5. 1. does not engage (much) in physical actvity/ Is too passive in their life 2. too much watching TV/playing video games (and not enough actvity) 3. drives/uses public transportaton a lot and rarely walks/cycles 4. spends a lot of tme sitng at work/school/college/home 5. does not have hobbies or interests with physically actve element, such as sports or outdoor pursuits

6. B

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Marks Scheme:7. (i) A linked explanaton, e.g. Carbohydrates provide energy

(1) so quality of performance remains high/optmum performance (1) Carbohydrates provide energy (1) so they can last longer in their game/race/event. Carbohydrates provide energy (1) so they can maintain/contnue actvity level in game/race/event without tring.

(ii) Protein is used for growth/ increased muscle mass/bigger muscles (1) so stronger/powerful/faster for their event (1) Repair of tssue/muscle (1) to recover from injury/quicker recovery (1)

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Marks Scheme:

8. 1. helps strengthen your core or muscles around abdomen, e.g. plank exercises, pilates 2. helps to mobilise or exercise the back/spine or helps to separate the bones in the spine/vertebrae, e.g. back extension exercises, Alexander Technique 3. helps with spine fexibility, e.g. side bends, fexion and extension exercises 4. helps to alleviate/stop back pain, e.g. swimming, yoga 5. improves motvaton and confidence (which can help with posture) e.g. feeling more comfortable, feeling that body is stronger, feeling a sense of achievement 6. increases awareness of body positon/propriocepton,

9. Tires/fatgues/slows down/stops the performer. Skill level decreases. Become thirsty. Leads to loss of motvaton. Increase in body temperature. Decrease in sweatng. Muscle cramps. In extreme cases death.

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