Health Fitness and Factors

7/28/2019 Health Fitness and Factors

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Health, Fitness and the Factors

affecting Performance


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-Health and fitness-Diet-Physical Activity- Fitness for Physical Activities.


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HEALTH AND FITNESS

Health=a state of complete physical, mental and social well-being, andnot merely the absence of disease or infirmity (World Health Organisation)

Fitness=general orspecific

General=fit for everyday activities. For this, you need 4 Ss

Strength

Stamina

Speed

Suppleness

Also included are:

Cardiovascular endurance-muscles get enough oxygen to work

properly

Muscular endurance-muscles dont get tired too quickly

Good body composition-neither too thin or too fat


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Specific=fitness to play sport at a high level.AGILITY-to change direction quickly

BALANCE-so you dont fall over

COORDINATION-to move accurately and smoothly

EXPLOSIVE STRENGTH-strength combined with speedREACTIONS-to respond quickly

GOOD TIMING-to act at the right moment

Cardiovascular Fitnesskeeping muscles supplied with

oxygenMuscular Fitnessyou can push, pull, throw, lift very hard

or very quickly.


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DIET

PROTEINS

Helps body grow and repair itself

Found in foods such as meat,fish, eggs, milk and soyabeans.

CARBOHYDRATES

Provide energy

Simple carbs-found in sweets,jam, cakes. You shouldnt eat

too much of these.Complex carbs-found in bread,

pasta, rice, potatoes, cereal.These should make up themain part of your meal.

FAT

Provide energy and keeps uswarm.

Saturated fatsfound mainly inanimal products

Monosaturated fatsfound inmany foods, like olive oil

Polyunsaturated fatsfound insome margarines and oils, andoily fish

Carbohydrates 55%

Fat 30%

Protein 15%Carbs-55%

Fat-15%

Protein-30%


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VITAMINS

Help bones, skin and teeth grow

Needed for the bodys chemical reactionsFat-Soluble Vitamins

Can be stored in the body

Vitamin Auseful fornight vision and

growth. Found in vegetables, eggs andliver.

Vitamin Dstrengthens bones. Madeby the skin in sunshine, and found inmilk, fish, liver and eggs.

Water-Soluble Vitamins

Cant store, so need to be eatenregularly.

Vitamin Cgood for skin, connectivetissue and gums. Found in fruit andveg, particularly citrus fruits.

MINERALS

Builds healthy bones and teeth

Help in various chemical reactions

Calciumneeded for strong bones andteeth, and muscle contraction. Foundingreen veg, milk, cheese and somefish.

Ironhandy for haemoglobin in red bloodcells. Found inliver, beans and greenveg

Iodineneeded for thyroid hormones.Found insea food.


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WATER

Water is needed in lots ofchemical

reactions in the body. Its lost in your

breath, sweat, urine and faeces.

If you dont drink enough to replace what

your body uses or loses, you will suffer

from dehydration, and wont perform

as well.

If you drink too much, your kidneys will

produce more urine to get rid of the

excess.

DIETARY FIBRE

Needed to keep yourdigestive system

working properly

Lots of fibre in fruit and veg


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BALANCED DIET

Contains all the nutrients you need in the right amounts for good health

A good way to achieve this is to eat a varied diet, with plenty of fruit and veg, but not too

much fat

Including food from each of the groups below can help with a balanced diet:

Bread, cereal, potatoes, nuts, pulsesFruit and veg

Meat and fish

Dairy

CORRECT FOOD FOR EXERCISE

Different sports place different demands on the body, so athletes need to eat specific

foods. Weightlifters/sprinters need muscle power, so need lots ofprotein for musclegrowth; Gymnasts need to be strong, but also light, so need a good balance of carbs,

proteins and fat; Marathon runners need endurance, so need lots ofcarbs for energy.


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EATING AROUND ACTIVITY

You must eat at the right times if you want to perform well!

Before an activity

Top athletes increase their carb intake a few days before the event. This increases

the amount ofglycogen stored in the muscles, giving them plenty of energy. This iscalled carbohydrate loading.

During an activity

You should not eat during exercise, but should definitely drink to replace the lost fluid.

After an activity

Continue to replace lost fluid, but do not eat immediately. After a couple of hours, you

should start eating to replace spent energy.


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Physical Activity

EXERCISE

Exercise helps physically, mentally and socially.PHYSICAL

1. Improve body shape, muscle tone and posture.

2. Strengthens the bones, reduces the chance ofillness and increases life expectancy.

3. Increases strength, endurance, flexibility and overall fitness.

MENTAL

1. Gives you a challenge.

2. Helps deal with tension and stress.

3. Helps you to feel better about yourself, and increases self-confidence.

SOCIAL

1. Improves teamwork and cooperation.

2. Can help you meet new people and lead to new friendships.

3. Can improve your image and bring in money.


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You can hurt yourselfexercising if youre not careful. Below are a few simple guidelines

to help you look after yourself:

1. Exercise should be regular. 20 minutes 4 times a week will help, and you should

start to see a difference.

2. Start slowly, and increase the intensity as you become fitter.

3. Do not overdo it!

You can start to exercise simply by changing a few habits:

Do not use the car; walk orcycle short distances.

Use the stairs rather than the lift.


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THE EFFECTS OF EXERCISE

When you exercise,

your muscles start to

produce more carbon

dioxide, so need more

oxygen

so you start to

breath quicker

and deeper,

and your

heart beats

fasterto

circulate more

oxygenatedblood.

Your arteries

widen to stop

your blood

pressure

increasing

And to make the

most of the

blood supply, it

is diverted to

your muscles.

by the blood

vessels either

widening

(vasodilation) or

constricting

(vasoconstriction)

The contracting

muscles then

squeeze the veins, so

blood travels back to

the heart quickly.

The heart then

stretches and

pumps the blood

stronger

As the

muscles

work they

generate

heat, which

warms the

blood

which is shunted

(diverted) closer to

the skin, so heat can

radiate out of your

body (why you go

red)

You also start to

sweat, which

helps you keep

cool


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THE EFFECTS OF EXERCISE

Heart rate

When you stop exercising, your heart rate falls back to normal resting rate. The fitter you

are, the quicker it falls

Recovery timeThis depends on how hard the activity was and how fit you are.

Glycogen stores

It takes up to 48 hours to replace the glycogen lost through exercising.

Lactic acid removal

Oxygen is still needed when you stop exercise to help get rid of lactic acid.


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CIRCULATORY SYSTEM

Aerobic training can help in thefollowing ways:

Your body makes more redblood cells, so it can transportmore O2

Your arteries get biggerso yourblood pressure falls

More capillaries form in themuscles, so O2 is deliveredbetter

Your heart gets bigger, and thewalls get thicker

After exercising, your heart ratefalls back to normal quicker

RESPIRATORY SYSTEM

Aerobic training can help in thefollowing ways:

1. The diaphragm and intercostalmuscles get stronger, makingthe chest cavity larger

2. Therefore, more aircan bebreathed in, so yourvitalcapacity increases

3. More capillaries grow around thealveoli, so more CO2 and O2can be swapped at any time

4. Gas exchange is quicker, sovigorous exercise can be keptup


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Not only is aerobic training good for you, but also other sorts of exercise are beneficial.

Endurance Training

Makes your body better at using fat for energy

Makes your muscles more efficient at using O2

Increases you VO2 max (the amount of O2 your body can use in 1 minute)

Strength Training

Makes your muscles thicker, so they can contract stronger. This is called hypertrophy.

Makes the tendons biggerand stronger

Anaerobic Training

Makes the walls of the heart thicker

Makes your muscles put up with lactic acid for longer, and get rid of it better.


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ENERGY

Fats, carbohydrates and proteins give you energy.

The amount of energy needed to keep the heart beating and the body breathing is the

basal metabolic rate (BMR)

Total energy needed=BMR+energy used to work, play etc.

If you eat more than your body needs, the extra energy is stored as adipose tissue (fat),and you gain weight. This can lead to obesity, which is when someone has at

least 20% more body fat then the norm for their height and build. This places a lot

ofstrain and the heart and muscles.

If you eat less then you need, your body uses up the stores of adipose tissue, and you

lose weight.Anorexia is a mental illness, when sufferers refuse to eat and

therefore become dangerously thin. They often have a distorted image of

themselves, thinking they need to lose weight.

There are 2 key ways to lose weight:

1. Eating a balanced diet

2. Get plenty of exercise


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MUSCULAR ENDURANCE

This is when your muscles can keep

exerting a force for a long period of

time.

When your muscles get tired, they start to

feel heavy orweak, and muscle

fatigue sets in.

Slow twitch fibres get tired less quickly.

To improve your muscular endurance,

muscles need to get stronger. Weight

training is a good way of doing this.

CARDIOVASCULAR ENDURANCE

This is how good you are at keeping your

muscles supplied with O2.

As your muscles work harder, they need

more O2, so your breathing and heart

rate get fasterto move more O2

around the body.

The more efficient the CV system is, the

slower the pulse rate will be, and the

quicker it will return to normal after

exercise.

To improve your CV endurance, you need

to work your heart and lungs hard forat least 15 minutes. To do this, you

should be working at 60-90% of your

maximum heart rate. To work this out

minus your age from 220.


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RESPIRATION

This is the process that releases energy from food, converting glucose into energy. Thereare 2 kinds of respiration:

Aerobic respiration-with O2

During aerobic activity, your heart and lungs supply the muscles with O2

Glucose+O2 CO2+H2O+energy

You breath out the CO2 through your lungs, and lose water through sweat, urine or in theair.

As long as your muscles are supplied with enough O2, you can take part in aerobicexercise, so this is used forlong periods of exercise. EG Marathon runners

Anaerobic respiration-without O2

Muscles are not supplied with enough O2 during thisGlucose+no O2 lactic acid+energy

Lactic acid builds up if there is a shortage of O2 (O2 debt). This is a mild poison, whichmakes the muscles feel tired, so is used overshort, strenuous activities. EG Sprinters


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STRENGTH, SPEED AND POWER

These are closely linked, but all a bit different.

There are 3 types ofstrength:

Static when you exert a force against an immovable object, muscles stay the same

length, useful in arm wrestling and rugby scrum

Explosive when you exert a force in short, fast movement, useful in thejavelin and highjump

Dynamic when you apply a force repeatedly over a long period of time, useful forpress-

ups and cycling

Forspeed, you need fast reaction times-the time it takes you to respond to something (a

starters gun, or a pass in football), and fast movement times-the time it takes you to

carry out a movement (a shot on goal, or100m sprint)Poweris strength and speed combined.


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FLEXIBILITY

Flexibility orsuppleness has many benefits

1. Stretching gets you ready to work important part of a warm up

2. Better performance you cant do some sports without being flexible. Gymnastics

for example. It can also make you more efficient in sports like swimming and

hurdles.3. Fewer injuries the more flexible you are, the less likely you are to pull or strain a

muscle.

4. Better posture bad posture can lead to deformity of the spine, as well as

straining the back and abdominal muscles. It can also impair breathing.

There are 2 ways to improve your flexibility

Active stretching you stretch your muscles slowly and gently. Don't bounce as it candamage muscle fibres

Passive stretching a partner stretches your muscles.


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FLEXIBILITY

Flexibility orsuppleness has many benefits

1. Stretching gets you ready to work important part of a warm up

2. Better performance you cant do some sports without being flexible. Gymnastics

for example. It can also make you more efficient in sports like swimming and

hurdles.3. Fewer injuries the more flexible you are, the less likely you are to pull or strain a

muscle.

4. Better posture bad posture can lead to deformity of the spine, as well as

straining the back and abdominal muscles. It can also impair breathing.

There are 2 ways to improve your flexibility

Active stretching you stretch your muscles slowly and gently. Dont bounce as it can

damage muscle fibres

Passive stretching a partner stretches your muscles.


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Fitness For Physical Activity

THE SKELETON

SUPPORT

Rigid frame for the rest of the body

Supports the soft tissue

Without the skeleton, we would collapse

SHAPE

Our body shape it due to the skeleton

PROTECTION

Bones are tough

They protect delicate organs, like the brain, heart

and lungs

MOVEMENT

There are many jointsMuscles, attached by tendons can move different

bones

MAKING BLOOD CELLS

Long bones contain bone marrow, which makes

the new blood cells


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BONES

Bones are formed by theossification ofcartilage.

All bones start off as cartilage inthe womb, and gradually turn

into bone.They have a tough outer layer

called the periosteum.

Some types of bone are light, buttough. These tend to contain

red marrow, where red bloodcells are made.

The marrow cavity containsyellow marrow, where whiteblood cells are made.

There are 4 different types ofbone:

1. Longlike the femur

2. Shortlike the carpels andtarsels

3. Flatlike some bones in theskull

4. Irregular like the vertebrae


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JOINTS

Different types ofconnective tissue joinmuscles to bones:

CARTILAGE forms a cushion betweenthe bone, to prevent them rubbing

together

LIGAMENTS similar to a strong piece ofstring, that hold bones together

TENDONS attach muscle to bone or toother muscle

JOINTS

There are 3 different types of joints:

FIXED (IMMOVABLE) also known asfibrous joints. Hold the bones together,like between the bones in the skull.

SLIGHTY MOVABLE also known ascartilaginous joints. Each bone restson a cartilage, like in the vertebrae.Ligaments stop the bones from movingtoo far.

FREELY MOVABLE also known assynovial joints. These contain synovialfluid inside the synovial membrane,which lubricates the joints, like in theshoulder.


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JOINTSThere are 5 types ofjoint movement:

Extensionopening a joint

Flexionclosing a joint

Adduction moving towards an imaginarycentre line

Abduction moving away from an imaginarycentre line

Rotation turning a limb clockwise or anti-clockwise

JOINTSThere are 5 types ofmovable joints:

BALL AND SOCKET

Found in the hip and shoulder

Can move an all directions, and rotate, allowingall 5 types of movement.

HINGE

Found in the elbow and kneeCan go backwards and forwards, but notsideways, allowing flexion and extension

PIVOT

Found in the neck, between the axis and atlasbones, allowing only rotation

CONDYLOID

Found in the wrist

Can move forwards and backwards, left to right,but not rotate, allowing flexion, extension,adduction and abduction

GLIDING

Found between the carpels ortarsels

Can move a little in all directions by sliding overone another


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MUSCLES

There are 3 types of muscle:

CARDIAC MUSCLE

Only found in the heart

Contract and relax continuously

Work without conscious effort

INVOLUNTARY MUSCLE

Around organs like the intestines

Work without conscious effort

VOLUNTARY MUSCLES

Attached to the skeleton

Under your control


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1. Muscles are made up of fibres, which are eitherfast twitch orslow twitch.

2. Everybody has a similar numberof fibres, but different people have different

proportions of fast twitch and slow twitch

3. People who are fit and have larger muscles have fatter fibres, so more are ready

to be used.

4. Nerve impulses tell the muscle to contract when it needs to.

5. Complex movements are made by the coordination of nerve impulses sent to the

muscle by the nervous system.

Fast twitch and slow twitch are good for different things.

Fast twitch fibres contract very quickly and powerfully, but get tired quickly. Sprinters

and shot-putters have lots of fast twitch fibresSlow twitch fibres contract more slowly and with less force, but dont get tired so

quickly. Long distance runners have more slow twitch fibres.


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To make a joint move in two directions, you need two muscles that pull in the opposite direction.1. Antagonistic muscles are pairs of muscles that work against one another

2. One muscle contracts (shortens) whilst the otherrelaxes (lengthens)

3. The muscle that is doing the work (contracting) is the agonist

4. The relaxing muscle is the antagonist

5. We also have muscles called synergists. These hold the stationary bone still, so only one bonemoves eg when the bicep contracts to bend the elbow, synergists stop the shoulder moving.

ISOMETRIC CONTRACTION

The muscle stays the same length, so nothing moves

ISOTONIC CONTRACTION

The muscle changes length, so moves

Muscle Fatigue if you use your muscles a lot and they dont get enough O2, they feel tired orfatigued

Muscle Atrophy if you dont use your muscles, they become smaller

Cramp a sudden contraction of a muscle that wont relax

Muscles never fully relax, they always have some tension in them This is called muscle tone, which isimproved by regular exercise.


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THE RESPIRATORY SYSTEM

This is everything we use to breathe and supply our bodies with O2. We breath airinto

ourlungs. O2 is then transported around our body by ourblood.

TRACHEATRACHEA

BRONCHI

BRONCHIOLES

ALVEOLI

Air passes through the nose or mouth

into the trachea

The trachea splits into 2 tubes called the

bronchi, one going to each lung

The bronchi split into smaller tubes,called the bronchioles

The bronchioles end up at small bags

called the alveoli, where gaseous

exchange takes place.


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There are millions of alveoli in our lungs,

where gaseous exchange takes place.

When we breath, CO2 moves from the

blood into the alveoli. O2 moves to the

red blood cells, which contain

haemoglobin. This combines with the

O2 to make oxyhaemoglobin. The redblood cells carry O2 around the body,

taking it to where its needed. Whilst

this is taking place, the blood collects

the CO2 to take it back to the lungs.

The air we breath out has less O2,

because the body has used some of itup through the respiration process.


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BREATHING

Breathing in (inspiration)

The intercostal muscles and diaphragmcontract to widen the chest cavity

Air is pushed into the lungs by the air pressure outside

Breathing out (expiration)The intercostal muscles and diaphragm relax to make the chest cavity smaller

The lungs are squeezed and air is forced out

When you exercise, your body needs more O2 to make the muscles work. Therefore, you

breath more quickly and your heart pumps faster, so the red blood cells can travel

faster to deliver more O2. This increases yourO2 uptake.


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THE CIRCULATORY SYSTEM

This has 3 functions:

TRANSPORT moving things around the body in the bloodstream, such as O2,

nutrients, water and waste

CONTROLS BODY TEMPERATURE more blood near the skin cools the body quicker

PROTECTION moving antibodies around the body to fight disease.

Humans have a double circulation. Each time blood goes around your body it goes

through the heart twice (double circulation). This happens because there are 2

circuits:

The systemic circuit this is the main circuit which carries oxygenated blood around the

body in the arteries, and deoxygenated blood back to the heart along the veinsThe pulmonary circuit this includes the heart and lungs, and carries deoxygenated

blood from the heart to the lungs to be oxygenated.

Oxygenated blood has more O2, and found in all arteries (except pulmonary artery)

Deoxygenated blood has less O2, and is found in all veins (except pulmonary vein)


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Blood pressure gives us two readings:

Systolic pressure pressure of the blood in the arteries when the left ventricle contracts

Diastolic pressure pressure of the blood in the arteries when the left ventricle relaxes

It can be affected by many things

Age increases with ageGender generally higher in men

Exercise reduces in ling term increases in short term

Stress increases

If your blood pressure remains high, you could be at risk from the following:

Angina sharp pains in the chest, caused by the heart not getting enough O2

Heart attacks the heart stopping because it is starved of O2

Strokes damage to the brain due to no O2


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BLOOD VESSELS

There are 3 types of blood vessel:

ARTERIES carry oxygenated blood away from the heart. Have thick, strong, elastic

walls to cope with the pressure. Small arteries are called arterioles.

VEINS carry deoxygenated blood back to the heart. Have thinner walls, because the

blood is a lower pressure. Have valves to keep the blood going on the right direction.

Small veins are called venules

CAPILLARIES carry food and O2 directly to the tissues, and take the waste away from

them. Very small, with very thin walls.

RED BLOOD CELLS carry O2 around the body. They have no nucleus

WHITE BLOOD CELLSfight against disease by destroying bacteria, toxins and foreignmicrobes

PLASMA carries everything in the bloodstream, including cells, digested food, water,

hormones

PLATELETS small fragments of cells with no nucleus, which help to clot wounds

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