Health and Fitness Overview

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.

Social Health and Well-being

• 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.

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!