Health and Fitness Overview

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Questions and Answers

What is the definition of health?

Ability to manage all aspects of life without problems

Absence of disease and injury

A state of complete physical, mental, and social well-being (correct)

Peak physical performance without stress

Which of the following is NOT listed as a component of mental health?

Being free from illness (correct)

Able to cope with stress

Feeling good / self-esteem

Can control emotions

Which activity is essential for maintaining physical health?

Consuming high amounts of sugar

Avoiding all stress

Socializing frequently

Regular exercise (correct)

Which statement best describes the relationship between health and fitness?

Increased fitness can occur despite ill health Signup and view all the answers

What is a significant source of energy for the body during exercise?

Glycogen converted to glucose Signup and view all the answers

What percentage of daily energy needs should complex carbohydrates provide?

Approximately half Signup and view all the answers

Which of the following is an example of social health?

Friendship and support Signup and view all the answers

Which of the following factors can affect fitness levels?

Inability to train due to injuries Signup and view all the answers

What is the primary purpose of carbohydrate loading for endurance athletes?

To increase glycogen stores Signup and view all the answers

Which of the following sports would most likely benefit from a high protein diet?

Weightlifting Signup and view all the answers

Why is it important for athletes to limit fat in their diet?

Excess fat can hinder performance. Signup and view all the answers

What is a major characteristic of fat as an energy source?

It provides energy for endurance activities. Signup and view all the answers

Which food is NOT a source of carbohydrates?

Butter Signup and view all the answers

How does the energy content of fat compare to carbohydrates?

Fat contains more than twice the energy. Signup and view all the answers

What function does protein serve for athletes recovering from injury?

To repair damaged tissue Signup and view all the answers

In which situation might extra body fat be beneficial for an athlete?

Shot-putting Signup and view all the answers

Which of the following foods is a source of protein?

Eggs Signup and view all the answers

What is one of the main functions of vitamins in the body?

Releasing energy from food Signup and view all the answers

Which vitamin helps with maintaining healthy eyesight?

Vitamin A Signup and view all the answers

Which mineral is crucial for making blood?

Iron Signup and view all the answers

What is a benefit of a high-protein diet for bodybuilders?

Gaining muscle and losing fat Signup and view all the answers

Which of the following foods is rich in Vitamin C?

Citrus Fruits Signup and view all the answers

What role does Vitamin D play in the body?

Absorbing calcium and phosphorous Signup and view all the answers

Which type of food may help prevent tiredness and anaemia?

Lentils Signup and view all the answers

What role does dietary fibre play in the digestive system?

It aids the smooth working of the digestive system. Signup and view all the answers

What is the Basal Metabolic Rate (BMR)?

The energy required just to stay alive, awake, and warm. Signup and view all the answers

How does age affect a person's energy needs?

Metabolism slows down after the age of about 40. Signup and view all the answers

Which of the following can increase a person's total energy needs?

Being larger in size. Signup and view all the answers

What can happen to people who consume too little fibre?

They may suffer from constipation. Signup and view all the answers

What is included in the total energy needed by a person?

Basal Metabolic Rate plus working energy. Signup and view all the answers

Why might males require more energy than females?

Males tend to be more heavily built. Signup and view all the answers

Which of the following represents a form of malnutrition?

Lacking necessary nutrients in the diet. Signup and view all the answers

Study Notes

What is health?

It’s a state of complete physical, mental, and social well-being, not just the absence of disease or infirmity.

Mental Health and Well-being

Ability to cope with stress.
Control emotions.
Feel good/self-esteem.
Motivation.

Essential human needs are met.
Friendship and support.
Feeling valued in society.
Ability to mix with others.

Physical Health and Well-being

Free from illness and injury.
Healthy diet.
Regular exercise
Feeling fit.

Fitness

The ability to cope with the demands of the environment.

Relationship Between Health and Fitness

Decreased fitness can be caused by ill health, injuries, and inability to train.
Increased fitness can happen despite ill health.
It’s possible to be unhealthy but still able to train.

Aspects to Maintaining Fitness

Living a healthy and active lifestyle.
Eating a balanced diet.
Avoiding unhealthy habits.

Carbohydrates

Complex carbohydrates should provide around half of your daily energy needs.
For strenuous exercise, this should increase to 60-70%.
Energy from carbohydrates is converted to glycogen which is stored in the liver and muscles.
Glycogen is then converted to glucose for the muscles during respiration.
Excess carbohydrate is stored as fat.

Carboloading

Endurance athletes may use "carboloading" to increase glycogen stores.
Athletes eat excess carbohydrates in the week leading up to competition.
This delays tiredness by providing a slow release of energy.

Fats

Fats are used for energy only when carbohydrate stores run low.
Fats contain more than twice as much energy as carbohydrates or proteins.
Energy is released slowly as it requires lots of oxygen.
Excess fat is stored as body fat.
Extra bulk can be beneficial in sports that require strength, but hampers performance in sports that require speed.

Proteins

Important for sportspeople who need to develop powerful muscles.
Help with muscle repair.

Vitamins

Help the body function normally.
Needed for:
- Energy release from food
- Repair and growth of tissues
- Resisting infection and disease
- Regulating chemical reactions in the body.

High-Protein Diet

Used by bodybuilders to gain muscle and lose fat.
Used for muscle repair.
Extra protein doesn't necessarily add muscle mass and can be difficult to digest.

Minerals

Basic elements found in air and earth that are essential for a healthy body.

Fibre

Called cellulose and is found in plant cell walls.
Fruit, vegetables, and whole-grain cereals are good sources.
Cannot be digested, but helps the digestive system work properly.
Low fibre intake can lead to constipation and increase the risk of bowel cancer.

Balanced Diet

Provides all the nutrients in the correct amounts for daily activities.
Should have the correct proportions of nutrients.
Malnutrition results from a lack of nutrients.

Respiration

The process of converting food into energy for the body.

Basal Metabolic Rate (BMR)

The amount of energy needed just to stay alive, awake, and warm.

Working Energy

Energy needed to move, digest food, and exercise.

Total Energy Needed

The sum of basal metabolic rate and working energy.

Individual Energy Needs

Determined by age, size, sex, and lifestyle.
Metabolism slows down as you age.
Larger people need more energy.
Males usually have a higher metabolic rate than females.
Increased activity equates to higher energy requirements.

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Description

This quiz explores the comprehensive concepts of health, including physical, mental, and social well-being. It also examines the relationship between health and fitness, emphasizing the importance of an active lifestyle and balanced diet. Test your understanding of what it means to be healthy and fit!