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PG Revision Notes (Health and Fitness (Componenets of a diet (Vitamins (A …
PG Revision Notes
Health and Fitness
Well-Being
- The state of being in optimal health/ A feeling or mental state of being content, happy, prosperous, and healthy.
Health
- Health is a state of complete physical, mental and social well-being and not merely in the absence of disease or infirmity.
Fitness
- The ability of your body to cope with the demands of everyday life and still have enough energy to deal with emergencies.
Sedentary Lifestyle
- The lack of Physical activity and a lifestyle that involves too much sitting down.
Componenets of a diet
Carbohydrates
- Simple Sugars (Sweets, Fizzy Drinks, Chocolate), Complex Starches (Pasta, Potato's, Bread, Rice)
(50%)
Fats
- Triglycerides (Avacado's, Fish, Nuts), Fatty Acids (Sugary Foods)
(30-35%)
Protein
- Fish, Chicken Eggs
(15-20%)
Vitamins
A
-Milk, Eggs, Liver, Fish
B
-Fish, Meat, Eggs, Dairy
C
- Citrus
D
- Fish, Liver, Cheese, Eggs,
E
- Sunflower Seeds, Almonds, Spinach, Oil,
K
-Green. Leafy Veg
Minerals
-
Macro
- Calcium, Potassium and Sodium
Trace
- Iron, Zinc, Magnese
Fibre
- Cereals, Out -
Water
BMR
- Basal Metabolic Rate
Muscular System
Lower Body
Back
- Gluteals, Hamstrings, Gastrocnemius
Front
- Quariceps(x4)
Upper Body
Back
- Trapezius, Latissimus Dorsi, Triceps
Front
-Deltoid, Pectorals, Biceps (x2), Abdominals
Biceps
-Bicep Curls/Weightlifting
(Flex arm at elbow)
.
Triceps
-Push-Ups/Throwing a ball
(Extend arm at elbow)
Deltoid
-Shoulder Raises/Any swimming stroke.
(Move arm at shoulder)
Pectorals
-Bench Press/Breaststroke
(Adduct arm at shoulder)
Abdominals
-Situps/Baseball.
(Flex the trunk across stomach)
Quadriceps
- Squat Rack/High Jump.
(Extend leg at knee)
Hamstrings
- Hamstring Curl/Running.
(Flex leg at knee)
Gluteals
- Squats/Deadlift.
(Adduct and extend leg at knee)
Gastrocnemius
- Calf Raise/Long jump.
(Pointing toes, Flex at the knee)
Latissimus Dorsi
-Forward Raises/Butterfly Stroke.
(Adduct and extend arm at shoulder)
Trapezius
-Shrug (Weighted)/Blocking in Boxing.
(Hold shoulder in place , move head back and shoulder)
Types of Muscle
-
Cardiac
- Heart,
Involuntry
- Digestive System,
Skeletal
- Bicep/Tricep
Functions of the muscles
, 1.
Movement
, 2.
Posture
. 3.
Warmth
, 4.
Protection
. 5.
Pumping blood around the body
Others
-
How can muscles help performance?
- 1. Keep the boddy upright nd maintian performance. 2.Help to move 3.Deal with weight.
Skeletal System
Lower Body
Arms
- Humerus(Upper Arm), Radius & Ulna (Lower Arm)
Body
- Vertabrae, Sternum, Clavicle, Scapula, Cranium, Ribs, Cranium
Upper Body
Legs & Pelvis
- Pelvis, Patella, Femur, Tibia, Fibula
Other
Bones do not move you
Cartiledge
- None would lead to worn bones
Ligaments
- Bone to Bone
Tendons
- Muscle to Bone
Functions
- 1. Provide Support 2. Allows movement 3. Produce RBC's 4.Storage of Calcium/Pottasium 5.Protection
Joints
-3 Types:
Fixed
-Fixed Joint, found in the Cranium.
Cartilaginous
-Called a slightly moveable, found in the vertebrae.
Synovial
-Freely Moveable joint, wide range of movement
Types of Joint
-
Ball and Socket
- Hip/Shoulder.,
Hinge
- Knee and Elbow,
Pivot
- Neck
Condyloid
- Wrist/Ankle,
Saddle
- Thumb.
Types of Movement
Flexsion
- When a joint closes.
Extension
- When a joint opens
Abduction
- When a limb/part of the body moves away from the centre line.
Adduction
-When a limb/part of the body moves towards the center line of the body
Rotation
- When a bone moves around a pivot point
Circumduction
-When the end of a bone draws a circle as it moves.