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HANNAH'S HEALTH AND FITNESS (OBESITY (NEGATIVE IMPACTS ON PHYSICAL…
HANNAH'S HEALTH AND FITNESS
DEFINITIONS OF HEALTH AND FITNESS
HEALTH
a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity
FITNESS
the ability to meet/cope with the demands of the environment
HEALTH AND WELL-BEING
MENTAL HEALTH AND WELL-BEING
a state of well-being in which every individual realises his / her own potential
can cope with the normal stresses of life
can work productively
able to make a contribution to his / her community
BENEFITS
reducing stress / tension
releasing feel good hormones (serotonin)
help an individual control their emotions
SOCIAL HEALTH AND WELL-BEING
the individual has friendship / support / value in society / is socially active
the individual suffers little stress in social situations
basic human rights are being met (food / shelter / clothing)
BENEFITS
providing opportunities to socialise / make friends
encouraging cooperation skills
encouraging team-working skills
ensuring that essential human needs are met (food / shelter / clothing)
PHYSICAL HEALTH AND WELL-BEING
all your body systems are working
free from illness and injury
BENEFITS
improves heart function
improves efficiency of the body system
reduces the risk of some illnesses
able to carry out everyday tasks
to avoid obesity
FITNESS
DEFINITION
the ability to meet/cope with the demands of the environment
BENEFITS OF IMPROVEMENT OF FITNESS
reduced chances of suffering injuries
makes it easier to complete physical work
improved ability to cope with the demands of the environment
makes you feel more content / happy
SEDENTARY LIFESTYLES
SEDENTARY
refers to a way of life
whether to smoke or not
whether to drink alcohol or not
whether to exercise or not
whether to eat a balanced diet or not
whether to actively seek an education or not
CONSEQUENCES OF SEDENTARY LIFESTYLES
heart disease
hypertension
increased blood pressure
obesity
diabetes
poor sleep
poor self esteem
feeling tired and lethargic
lack of friends / poor communication skills
lifestyles in the UK have changed dramatically in the last 50 years with experts saying that we are becoming a much more sedentary generation
OBESITY
DEFINITION
abnormal / excessive fat accumulation that presents a risk to health
a BMI of >30 is considered clinically obese
HOW TO CALCULATE BMI
mass (kg) divided by height (m) squared
NEGATIVE IMPACTS ON PHYSICAL HEALTH AND WELL BEING
heart disease / heart attacks
diabetes
types of cancer
high cholesterol
NEGATIVE IMPACTS ON MENTAL HEALTH AND WELL BEING
depression
loss of confidence
NEGATIVE IMPACTS ON SOCIAL HEALTH AND WELL BEING
inability to socialise
inability to leave home
EFFECT ON FITNESS
limiting flexibility
making it difficult to use the full range of motion around joints
limiting agility
making it difficult to change direction quickly
limiting cardiovascular fitness
making it hard to compete in long duration events
limiting speed / power
making it hard to react quick enough / produce enough force / cover enough ground quick enough
SOMATOTYPES
MESOMORPH
large muscle content
broad shoulders and thin waist
wedge shape
SPORTS
sprinting
weightlifting
boxing
ENDOMORPH
high fat content
fat middle / thighs / upper arms
pear shape
SPORTS
prop / hooker in rugby union
american football
sumo wrestler
ECTOMORPH
narrow shoulder / hips / chest
not much fat / muscle
tall
long arms and legs
thin and lean
thin face and high forehead
SPORTS
basketball
volleyball
tennis
endurance events
long jump
high jump
ENERGY USE, DIET, NUTRITION AND HYDRATION
ENERGY USE
the more food we eat, the more exercise we need to do
if you eat less calories then you're burning off, you'll lose weight
DEPENDENT ON...
gender
men need more calories because they have more muscle mass therefore they need more fuel to power their bodies
height
tall people need more calories
age
after 25, your calorie needs will fall
energy expenditure
amount of exercise affects the amount of calories needed
BMR
basal
metabolic
rate
AVERAGE CALORIE REQUIREMENTS
males
2500 kcal / day
females
2000 kcal / day
children
1800 kcal / day
DIET AND NUTRITION
WHY WE EAT BALANCED DIETS
to get the right vitamins and minerals to help our bodies function
unused energy is stored as fat, which could cause obesity (particularly saturated fat)
there's no single food that contains all the nutrients the body needs
FOODS THAT HAVE PARTICULAR PROPERTIES THAT BENEFIT THE BODY
milk, cheese and other dairy products
provides calcium
good for nerve and muscle function
good for teeth and bone growth
iron rich foodstuffs (e.g: liver)
helps the immune system
assists in the production of red blood cells which carry oxygen
high fibre cereals and whole grains
provide fibre
prevents constipation
helps reduce blood cholesterol (fatty deposits)
vitamin A
found in dairy products
for skin function and growth
vitamin D
found in oily fish, eggs and butter
helps bones
vitamin C
found in citrus fruit, broccoli and liver
aids the immune system / skin elasticity / blood vessel function
vitamin B
found in whole grains, nuts, eggs and fish
assists with the functions of the body
CARBOHYDRATES, FAT, PROTEIN, VITAMINS AND MINERALS
CARBOHYDRATES
55-60% of your diet
food source that acts as the body's preferred energy source
starch
complex carbohydrate
bread, pasta and potatoes
provide sources of starch
FAT
25-30% of your diet
food source that provides energy at low intensities
saturated fat
usually animal fat
unsaturated fat
usually vegetable fat / oils
HEALTH RISKS OF HIGH FAT INTAKE
heart disease
narrowing of arteries due to fat deposits
high cholesterol
PROTEIN
15-20% of your diet
food source which is predominantly for growth and repair of body / muscle tissues
for performers that lift weights
VITAMINS AND MINERALS
needed for maintaining the efficient working of the body systems and general health
WATER
DEHYDRATION
excessive loss of body water interrupting the function of the body
HARMFUL EFFECTS OF DEHYDRATION
the heart rate increases
which means the heart has to work harder, can cause an irregular heart rate
the body temp is likely to increase
which means that the body may overheat
the blood increases viscosity (thickens)
which slows blood flow down
reaction time increases (gets slower)
which means that decisions made may be negatively affected
fatigue and / or muscle cramps
REHYDRATION
consuming water to restore hydration
FACTORS THAT AFFECT THE AMOUNT OF WATER YOU SHOULD DRINK
the temp in which you're in
the amount of exercise you're doing
the environment you're in
HYDRATION
having enough water to enable normal functioning of the body