Health and Fitness
Health – The state of complete physical, mental and social wellbeing and not merely the absence of
disease or infirmity.
Fitness – The ability to meet / cope with the demands of the environment.
Wellbeing – A mix of physical, social and mental factors that gives people a sense of being
comfortable, happy and healthy.
Physical Health Mental Health Social Health
All body systems working well, A state of wellbeing in which Basic human needs are being
free from illness and injury. every individual realises their met (food, shelter and
Ability to carry out everyday own potential, can cope with clothing). The individual has
tasks. normal stresses of life, can friendship and support, some
• Decreases chance of work productively and able to value in society, is socially
obesity. make contributions to their active and have little stress in
• Decreases risk of community. social circumstances.
diseases • Decreases chance of • Decrease anxiety
• Increases strength of depression • Increases chances of
bones and muscle • Decreases stress levels making friends
(increases bone • Increase self-esteem • Increases leadership
density) • Increase motivation skills
• Increases energy • Improves mood – • Increases career
• Decreases risk of heart releases feel-good opportunities
disease hormones • Improves relationships
• Increases posture
• Decreases blood
pressure
• Increases energy and
quality of sleep
• Lower resting heart
rate
• Improves
cardiovascular system
Sedentary lifestyle – A person’s choice to engage in little or irregular physical activity
Active lifestyle – Engaging or ready to engage in physically energetic pursuits
Consequences of sedentary lifestyle:
• Gaining weight
• Heart disease
• Diabetes
• Poor self-esteem
• Lack of friends
• Lack of friends
People can make their everyday lifestyle more healthy and active by:
• Going for a walk/ run everyday
, • Cycling/ walking to work
• Eating healthy
Obesity – A term used to describe people with a large fat content usually over 40%, caused by
an imbalance of calories consumed by energy expenditure.
BMI of over 30 or 20% + above average weight for height.
BMI = weight (kg) / height (m) 2
BMI is not a good measure if you are an athlete.
<20 = underweight
20-25 = correct
25-30 = overweight
>30 = Obese
Effects of obesity:
• Negative effect on cardiovascular endurance
• Less agile
• Less flexible
• Lower speed
• Body dysmorphia
• Heart attack, diabetes
Somatotypes – A classification of body type. Endomorph, ectomorph, mesomorph.
Ectomorph Mesomorph Endomorph
• Narrow shoulders, • Broad shoulder, • Narrow shoulders,
narrow hips narrow hips wide hips
• Low body fat % • Low body fat % • High body fat%
• Example athletes: • Muscular therefore • Example athletes:
marathon runner, high power athletes Sumo wrestlers,
jumpers, long jumpers • Example athletes: heavyweight boxers,
Sprinters, gymnasts, props.
sprint cyclists
,Energy is measured in calories or kilocalories (Kcal).
Energy requirements:
Male = 2500 Kcal daily
Female = 2000 Kcal daily
Factors impacting energy requirements:
• Activity levels – energy expenditure
• Age
• Weight / Height
• BMR – Basal Metabolic Rate
• Gender
Three main food groups required are carbohydrates, proteins and fats
Carbohydrates – 55-60% - Main energy source
Proteins – 15-20% - Used as energy source when others run out – pour source of energy
Fats – 25-30% - Low intensity exercise
Food type Definition Function Example food /
Sporting example
Carbohydrates Main and preferred Acts as main source of Simple – Fast Release -
energy source for all glucose. fruit, sugars.
type of exercise at all Both slow and quick Complex – Slow
intensities. 55-60% release of energy. Release – pasta,
required Stores glucose as potatoes
glycogen. Marathon Runners
Protein !5-20% of diet. Last resource of Chicken, eggs, raw
Building blocks of energy. meat, fish, steak, nuts.
muscles. Essential for Repairs muscles and
growth and repair helps growth with Powerlifting, rugby
fibre. forward.
Necessary to make
enzymes and
hormones
Fat Food source that Helps carry vitamins in Oily food, crisps,
provides energy at low body. butter, avocados
intensity exercise. 25- Provides more energy Unsaturated –
30% required than carbs. healthy, oils,
Provides insulation avocadoes
Quick release of Saturated –
energy unhealthy, red meat.
Can clog arteries, Sumo wrestler, shot-
hypertension, putters, props,
preserves carbs. endurance athletes.
Minerals Inorganic elements Provides iron for red Cereals, bread, fish,
that comes from soil blood cells dairy, nuts, dried fruit.
and water. Growth All athletes
Helps bodily functions
, Vitamins Organic substances Boost immune system Citrus, peppers,
meaning they are Helps organs do their potatoes, green veg,
made by plants or jobs berries
animals. Vitamin A, B, C, D
Water Helps digestion. Stop muscle spasming. Water, sparkling
Essential for living and 70% of muscles water, cucumber,
keeping body Helps remove toxins watermelon.
hydrated. 60 % of the from organs. Hydration – Effective
body Affects of water balance for
dehydration: Cramps, body to function.
lightheaded, increased De-Hydration –
blood viscosity, Excessive loss of
fatigue water.
Affected by body-
temp, size, exercise
levels.
Essential for all
athletes
Fibre A carbohydrate that Helps bowel Cereal, fruit, seeds
the body cannot movement
digest. Aids digestion Prevents constipation. All athletes
and adds to bulk of Slows down energy
faeces breakdown
One deficiency is Scurvy, caused by lack of Vitamin C. Prevented by eating citrus fruit.
Movement
Function of Skeleton Overview Why do we need this? Sporting Example
Blood Cell Production Blood cells made in RBCs carry oxygen in Long distance runner:
inner marrow of long blood to working More RBCs needed so
bones to produce muscles and remove more oxygen supplied
RBCs and WBCs waste products. to working muscles.
WBCs fight infection
which is important to
aid recovery as
reversibility may occur
if you can’t train.
Movement Skeleton helps body Movement essential Every sport requires
move by providing for good performance good movement.
anchor points for in sport.
muscles to pull Different joints
against. provide different
movements
Support Bones are solid and Skeleton supports soft Gymnastics – good
rigid. They keep us tissues which helps posture is needed.
upright and hold rest have good posture in
of body in place.
Health – The state of complete physical, mental and social wellbeing and not merely the absence of
disease or infirmity.
Fitness – The ability to meet / cope with the demands of the environment.
Wellbeing – A mix of physical, social and mental factors that gives people a sense of being
comfortable, happy and healthy.
Physical Health Mental Health Social Health
All body systems working well, A state of wellbeing in which Basic human needs are being
free from illness and injury. every individual realises their met (food, shelter and
Ability to carry out everyday own potential, can cope with clothing). The individual has
tasks. normal stresses of life, can friendship and support, some
• Decreases chance of work productively and able to value in society, is socially
obesity. make contributions to their active and have little stress in
• Decreases risk of community. social circumstances.
diseases • Decreases chance of • Decrease anxiety
• Increases strength of depression • Increases chances of
bones and muscle • Decreases stress levels making friends
(increases bone • Increase self-esteem • Increases leadership
density) • Increase motivation skills
• Increases energy • Improves mood – • Increases career
• Decreases risk of heart releases feel-good opportunities
disease hormones • Improves relationships
• Increases posture
• Decreases blood
pressure
• Increases energy and
quality of sleep
• Lower resting heart
rate
• Improves
cardiovascular system
Sedentary lifestyle – A person’s choice to engage in little or irregular physical activity
Active lifestyle – Engaging or ready to engage in physically energetic pursuits
Consequences of sedentary lifestyle:
• Gaining weight
• Heart disease
• Diabetes
• Poor self-esteem
• Lack of friends
• Lack of friends
People can make their everyday lifestyle more healthy and active by:
• Going for a walk/ run everyday
, • Cycling/ walking to work
• Eating healthy
Obesity – A term used to describe people with a large fat content usually over 40%, caused by
an imbalance of calories consumed by energy expenditure.
BMI of over 30 or 20% + above average weight for height.
BMI = weight (kg) / height (m) 2
BMI is not a good measure if you are an athlete.
<20 = underweight
20-25 = correct
25-30 = overweight
>30 = Obese
Effects of obesity:
• Negative effect on cardiovascular endurance
• Less agile
• Less flexible
• Lower speed
• Body dysmorphia
• Heart attack, diabetes
Somatotypes – A classification of body type. Endomorph, ectomorph, mesomorph.
Ectomorph Mesomorph Endomorph
• Narrow shoulders, • Broad shoulder, • Narrow shoulders,
narrow hips narrow hips wide hips
• Low body fat % • Low body fat % • High body fat%
• Example athletes: • Muscular therefore • Example athletes:
marathon runner, high power athletes Sumo wrestlers,
jumpers, long jumpers • Example athletes: heavyweight boxers,
Sprinters, gymnasts, props.
sprint cyclists
,Energy is measured in calories or kilocalories (Kcal).
Energy requirements:
Male = 2500 Kcal daily
Female = 2000 Kcal daily
Factors impacting energy requirements:
• Activity levels – energy expenditure
• Age
• Weight / Height
• BMR – Basal Metabolic Rate
• Gender
Three main food groups required are carbohydrates, proteins and fats
Carbohydrates – 55-60% - Main energy source
Proteins – 15-20% - Used as energy source when others run out – pour source of energy
Fats – 25-30% - Low intensity exercise
Food type Definition Function Example food /
Sporting example
Carbohydrates Main and preferred Acts as main source of Simple – Fast Release -
energy source for all glucose. fruit, sugars.
type of exercise at all Both slow and quick Complex – Slow
intensities. 55-60% release of energy. Release – pasta,
required Stores glucose as potatoes
glycogen. Marathon Runners
Protein !5-20% of diet. Last resource of Chicken, eggs, raw
Building blocks of energy. meat, fish, steak, nuts.
muscles. Essential for Repairs muscles and
growth and repair helps growth with Powerlifting, rugby
fibre. forward.
Necessary to make
enzymes and
hormones
Fat Food source that Helps carry vitamins in Oily food, crisps,
provides energy at low body. butter, avocados
intensity exercise. 25- Provides more energy Unsaturated –
30% required than carbs. healthy, oils,
Provides insulation avocadoes
Quick release of Saturated –
energy unhealthy, red meat.
Can clog arteries, Sumo wrestler, shot-
hypertension, putters, props,
preserves carbs. endurance athletes.
Minerals Inorganic elements Provides iron for red Cereals, bread, fish,
that comes from soil blood cells dairy, nuts, dried fruit.
and water. Growth All athletes
Helps bodily functions
, Vitamins Organic substances Boost immune system Citrus, peppers,
meaning they are Helps organs do their potatoes, green veg,
made by plants or jobs berries
animals. Vitamin A, B, C, D
Water Helps digestion. Stop muscle spasming. Water, sparkling
Essential for living and 70% of muscles water, cucumber,
keeping body Helps remove toxins watermelon.
hydrated. 60 % of the from organs. Hydration – Effective
body Affects of water balance for
dehydration: Cramps, body to function.
lightheaded, increased De-Hydration –
blood viscosity, Excessive loss of
fatigue water.
Affected by body-
temp, size, exercise
levels.
Essential for all
athletes
Fibre A carbohydrate that Helps bowel Cereal, fruit, seeds
the body cannot movement
digest. Aids digestion Prevents constipation. All athletes
and adds to bulk of Slows down energy
faeces breakdown
One deficiency is Scurvy, caused by lack of Vitamin C. Prevented by eating citrus fruit.
Movement
Function of Skeleton Overview Why do we need this? Sporting Example
Blood Cell Production Blood cells made in RBCs carry oxygen in Long distance runner:
inner marrow of long blood to working More RBCs needed so
bones to produce muscles and remove more oxygen supplied
RBCs and WBCs waste products. to working muscles.
WBCs fight infection
which is important to
aid recovery as
reversibility may occur
if you can’t train.
Movement Skeleton helps body Movement essential Every sport requires
move by providing for good performance good movement.
anchor points for in sport.
muscles to pull Different joints
against. provide different
movements
Support Bones are solid and Skeleton supports soft Gymnastics – good
rigid. They keep us tissues which helps posture is needed.
upright and hold rest have good posture in
of body in place.
