Health and performance
Aspects of health:
Physical
- Increased fitness
- Regular exercise – increased muscle growth, elasticity, lung capacity, reduce heart rate
- Burns off stored fat – muscle tone
- Improved health – fitter people cope better with illness
- Increased life expectancy
Emotional
- Feel good – self-esteem, confidence
- Look good – muscle tone
- Relieve stress
- Mental challenge – motivation, success
Social
- Mix with others – team activities, make new friends
- Overcome challenges in a team sport – sportsmanship
A healthy active lifestyle is a lifestyle that contributes positively to physical, mental and social wellbeing and
includes regular exercise and physical activity
Impact of fitness on well-being:
- Lowers risk of eating problems - Risk of injury
- Lowers risk of psychological illness - Competitive pressures
- Less likely to use drugs or smoke - Obsessive interest in body shape
- Lower resting heart rate and blood pressure - Stress of sport – health problems
- Improves body composition
Lifestyle choices:
Diet
Balanced diet – a diet which contains all the right nutrients in the right amounts
- Helps in proper growth and maintenance of the body
Macronutrients – protein, fat, carbohydrates
Micronutrients – vitamins, minerals, fibre, water
Activity level
Factors that affect exercise:
- Location – expensive if too far away An athlete must ensure they are doing the right
- Travel – expensive, parents work amount of training for their specific sport
- Lack of access/ facilities – not accessible in poorer areas
- Overtraining - reversibility
- Cost of equipment/facility – poorer families cannot afford
- Undertraining – poor performance
- Time – school, work
Work/rest/sleep balance
- Rest – inactivity needed to recover which is returning to a better state – physically, mentally
- Resting your body aids recovery
- Optimal sleep – 7-8 hours daily
- Do not overload on sport or work
, Recreational drugs
- Legal – nicotine, alcohol, caffeine
- PEDs – sporting use, illegal
The effects of smoking
Tar can settle in lungs on alveoli – makes them less stretchy
- Harder for lungs to take in oxygen – shortness of breath
Carbon monoxide binds to haemoglobin – prevents oxygen binding
- Damages blood vessels – makes heart work faster, harder – increased blood pressure
- Fat deposits – plaque builds up, heart disease, stroke, heart attack
Bronchitis
- Buildup of mucus irritates the bronchi
- Limits ability to do physical exercise – short of breath
E-cigarettes
Positives Negatives
Does not contain main carcinogens in tobacco Contains nicotine – addictive
Not as harmful – chemicals Appeals to younger people
The effects of alcohol
- Causes neurotransmitters to relay information slower
- Boosts production of dopamine – changes behaviour
- Damages heart and circulatory system – stroke, high blood pressure
- Liver cirrhosis
- Inflamed pancreas – toxic substances
- Increased risk of cancer – mouth, liver, breast cancer
- Weakens immune system
- Dehydration - diuretic
The consequences of a sedentary lifestyle:
Issues to do with weight
- Overweight – more weight than is considered healthy by medical professionals
- Obese – extremely overweight – BMI > 30.0
- Overfat – too high a proportion of their body composition is fat
Depression
- Sad, trouble sleeping, loss of energy
- Limited activity due to lack of motivation
- Free therapy, mental health awareness, gym – social
Coronary heart disease
- Build up of fatty substances – plaque blocks artery
- Prevents delivery of oxygen to heart
- Reduce risk factors – higher cholesterol and blood pressure, increase physical activity
Aspects of health:
Physical
- Increased fitness
- Regular exercise – increased muscle growth, elasticity, lung capacity, reduce heart rate
- Burns off stored fat – muscle tone
- Improved health – fitter people cope better with illness
- Increased life expectancy
Emotional
- Feel good – self-esteem, confidence
- Look good – muscle tone
- Relieve stress
- Mental challenge – motivation, success
Social
- Mix with others – team activities, make new friends
- Overcome challenges in a team sport – sportsmanship
A healthy active lifestyle is a lifestyle that contributes positively to physical, mental and social wellbeing and
includes regular exercise and physical activity
Impact of fitness on well-being:
- Lowers risk of eating problems - Risk of injury
- Lowers risk of psychological illness - Competitive pressures
- Less likely to use drugs or smoke - Obsessive interest in body shape
- Lower resting heart rate and blood pressure - Stress of sport – health problems
- Improves body composition
Lifestyle choices:
Diet
Balanced diet – a diet which contains all the right nutrients in the right amounts
- Helps in proper growth and maintenance of the body
Macronutrients – protein, fat, carbohydrates
Micronutrients – vitamins, minerals, fibre, water
Activity level
Factors that affect exercise:
- Location – expensive if too far away An athlete must ensure they are doing the right
- Travel – expensive, parents work amount of training for their specific sport
- Lack of access/ facilities – not accessible in poorer areas
- Overtraining - reversibility
- Cost of equipment/facility – poorer families cannot afford
- Undertraining – poor performance
- Time – school, work
Work/rest/sleep balance
- Rest – inactivity needed to recover which is returning to a better state – physically, mentally
- Resting your body aids recovery
- Optimal sleep – 7-8 hours daily
- Do not overload on sport or work
, Recreational drugs
- Legal – nicotine, alcohol, caffeine
- PEDs – sporting use, illegal
The effects of smoking
Tar can settle in lungs on alveoli – makes them less stretchy
- Harder for lungs to take in oxygen – shortness of breath
Carbon monoxide binds to haemoglobin – prevents oxygen binding
- Damages blood vessels – makes heart work faster, harder – increased blood pressure
- Fat deposits – plaque builds up, heart disease, stroke, heart attack
Bronchitis
- Buildup of mucus irritates the bronchi
- Limits ability to do physical exercise – short of breath
E-cigarettes
Positives Negatives
Does not contain main carcinogens in tobacco Contains nicotine – addictive
Not as harmful – chemicals Appeals to younger people
The effects of alcohol
- Causes neurotransmitters to relay information slower
- Boosts production of dopamine – changes behaviour
- Damages heart and circulatory system – stroke, high blood pressure
- Liver cirrhosis
- Inflamed pancreas – toxic substances
- Increased risk of cancer – mouth, liver, breast cancer
- Weakens immune system
- Dehydration - diuretic
The consequences of a sedentary lifestyle:
Issues to do with weight
- Overweight – more weight than is considered healthy by medical professionals
- Obese – extremely overweight – BMI > 30.0
- Overfat – too high a proportion of their body composition is fat
Depression
- Sad, trouble sleeping, loss of energy
- Limited activity due to lack of motivation
- Free therapy, mental health awareness, gym – social
Coronary heart disease
- Build up of fatty substances – plaque blocks artery
- Prevents delivery of oxygen to heart
- Reduce risk factors – higher cholesterol and blood pressure, increase physical activity
