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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