MATURA ENGLISH: Fitness & Sports #1

Physical activity, including sports, fitness, and exercise, is vital for overall health and well-being.

Carbohydrates, proteins, and fats provide energy for training and muscle repair in athletes.

Gradually increasing weight, resistance, or repetitions (progressive overload) is key to building muscle strength.

The ability of your heart and lungs to deliver oxygen efficiently to muscles during exercise.

Essential for optimal athletic performance and recovery, encompassing macronutrients, micronutrients, and hydration.

Muscle mass, strength, and power are built through resistance exercises using proper form.

Running, swimming, cycling, and interval training improve heart and lung function.

Adequate water intake is crucial for bodily functions and athletic performance.

Strategies to avoid physical harm during exercise or sports.

Using the correct movements to avoid overuse injuries.

Gradually increasing workout intensity to prevent sudden muscle/joint strains.

Strategies to maintain a positive mind for better sports performance.

Techniques for reducing anxiety during sports.

Fitness is your ability to do everyday tasks with energy, without getting tired easily. It includes things like how well your heart and lungs work, your muscle strength, flexibility, and body composition.

Sports are organized activities with rules and competition. Exercise is planned physical activity to improve fitness.

Macronutrients are the building blocks for energy and growth. They include carbohydrates, proteins, and fats.

Micronutrients are vitamins and minerals that help your body function. They are important for metabolism and your immune system.

Water is crucial for athletes. It carries nutrients, regulates body temperature, and removes waste.

Gradually increase the weight, reps, or sets in your workouts to challenge your muscles and build strength.

Using correct technique in exercise ensures you target the right muscles and avoid injuries.

Allowing your body to repair and rebuild muscle tissue is crucial for preventing injury and making progress.

It enhances your heart and lungs' ability to deliver oxygen to working muscles, improving endurance and reducing cardiovascular disease risk.

Aerobic exercises, such as running, swimming, and cycling, improve cardiovascular fitness and reduce the risk of chronic diseases like heart disease and stroke.

Monitor your heart rate and breathing patterns during exercise to determine workout intensity and ensure safety while targeting specific cardiovascular benefits.

Techniques like mindfulness and deep breathing can reduce anxiety and improve focus during competition.

Positive self-talk and goal setting encourage motivation and resilience in facing challenges.

Strategies to minimize the risk of injuries during sports or exercise, including warm-up, proper technique, protective gear, nutrition, and rest.

Warm-up exercises prepare your muscles and joints for the demands of physical activity, reducing the risk of injury.

Using correct form during exercises prevents stress on joints and muscles, reducing the risk of strains, sprains, or tears.

Using appropriate protective gear like helmets or pads can minimize injury risk.

Exercises that elevate your heart rate and improve your cardiovascular health.

Exercises that build muscle mass and strength through resistance.

Short bursts of intense exercise followed by brief recovery periods.

Exercises that improve your range of motion and muscle elasticity.

Exercises using your own bodyweight for resistance.

A series of exercises performed one after the other with minimal rest in between.

Exercises that strengthen the muscles in your abdomen, back, and hips.

Exercises that use external resistance to challenge your muscles.

Alternating between periods of high and low intensity exercise.

Wellness is about taking care of your whole self - mind, body, and spirit. It goes beyond just being physically fit.

This means that your physical activity, thoughts, and feelings are all connected.

Functional fitness focuses on exercises that help you perform everyday tasks efficiently.

High-Intensity Interval Training. Short bursts of intense exercise followed by brief rest periods, very effective for improving cardiovascular fitness and burning calories.

A holistic approach to health and well-being, encompassing physical, mental, emotional, and social aspects.

Sport is a form of physical activity often competitive and organized. It uses, maintains, or improves physical ability and skills. It also provides enjoyment to participants and entertainment to spectators.

Sports can be individual or team-based. Some sports can result in a tie or draw, while others have tie-breaking methods to ensure a winner.

Sports competitions are often organized in a tournament format where several contests are conducted to determine a champion.

Many sports have leagues where teams play a regular season to determine a champion, sometimes followed by playoffs.

While many sports require physical skills, mind sports like chess and bridge are recognized for their competitive and strategic elements.

Sports are governed by a set of rules and customs to ensure fair competition. These rules determine how the game is played and how winners are decided.

Sport is a major source of entertainment for non-participants, drawing large crowds to stadiums and reaching wider audiences through broadcasting.

The global sporting industry is a significant economic force, generating billions of dollars in revenue.

The Global Association of International Sports Federations requires a sport to be structured, regulated, and have a governing body. It also needs to have a competitive aspect and clear rules.

Video game competitions, often organized and competitive, but not widely considered traditional 'sports' yet.

Most professional sports involve competition as a core element, with governing bodies often requiring it for recognition.

Forms of exercise or physical activity that focus on enjoyment, fitness, and social interaction without emphasis on winning.

Many sports have ancient roots, like gymnastics in China and wrestling in Egypt, demonstrating their enduring presence in human culture.

A major international sporting event with ancient origins in Greece, aiming to promote athleticism and international cooperation.

The rise of industry led to increased leisure time and mass media, fueling the popularity of spectator sports and athletic participation.

The rise of professional athletes increased the popularity of sports, with fans following the exploits of skilled performers.

An attitude emphasizing fair play, respect for opponents and teammates, ethical behaviour, and graceful acceptance of both victory and defeat.

Breaking rules to gain an unfair advantage, often for winning or financial gains.

Using prohibited substances or methods to enhance performance.

Crossing the line between fair competition and intentional aggression, including physical attacks on players, referees, or property.

The involvement of women in sports, which continues to rise but still lags behind men in many areas.

Sports specifically for children and teenagers, offering opportunities for fun, socialization, fitness, and athletic scholarships.

Sports adapted for people with disabilities, including physical and intellectual impairments.

Sports competitions for athletes aged 35 and over.

The phenomenon of watching sports events, either in person or through broadcast media.

Deliberately influencing the outcome of a sporting event for financial or other gains.

Amateur sport is done for fun, without pay. Professional sport involves getting paid for playing.

Amateur sport at the local or beginner level, often seen as the foundation of a sport.

Technology used to improve athlete performance, like better equipment or training methods.

The study of how to improve athlete performance, using data and scientific methods.

Sports use rules to make sure technology doesn't give one athlete an unfair advantage.

Using technology to review plays and help referees make decisions.

Sport can help young people learn life skills, like teamwork and discipline.

Sport is sometimes used by governments to promote their ideologies or agendas.

Some sports have been used to promote social change, like fighting against apartheid.

A tragic event during the 1972 Olympics in Munich where Israeli athletes were taken hostage and killed by Palestinian terrorists.

A supposed correlation between the Washington Redskins' final game result before an election and the outcome of the presidential election.

Using athletic spectacles as a distraction for populations, making them less likely to challenge authority.

Some religious groups have criticized athletic competitions as a form of idolatry or as going against their beliefs.

Before the Industrial Revolution, fitness was defined as the ability to perform daily tasks without excessive fatigue or lethargy.

The modern definition of fitness goes beyond daily tasks and includes the body's ability to function efficiently in various activities, resist disease, improve immune function, and respond to emergencies.

Today, fitness is often associated with physical attractiveness, influencing the global fitness and fitness equipment industries.

A comprehensive fitness program focuses on improving all aspects of fitness, not just one like cardio or strength training.

A tailored fitness program considers individual needs, focusing on specific skills, age, health conditions, and bone health.

Many experts also emphasize mental, social, and emotional health as crucial parts of overall fitness.

Physical fitness has been proven to improve health, prevent illness, and promote recovery from injuries and illnesses.

Besides physical health benefits, regular physical activity has been shown to improve mental health, helping to manage anxiety and depression.

The term 'fitness' surged in popularity around 1950, possibly due to the Industrial Revolution and the effects of World War II.

The modern definition of fitness describes a person's ability to perform a specific function, like playing a sport, or their adaptability to a range of situations.

Myokines are substances released by contracting muscles. They promote tissue growth, repair, and anti-inflammatory effects, reducing the risk of inflammatory diseases.

VO2 max measures the maximum amount of oxygen your body can take in and use during exercise.

Aerobic exercise increases your heart rate and improves your body's ability to use oxygen, enhancing cardiovascular fitness and stamina.

Anaerobic exercise involves short bursts of high-intensity movements that don't rely on oxygen for energy production.

HIIT (High-Intensity Interval Training) involves short, intense workout bursts followed by rest or low-intensity activity.

The overload principle in training means gradually increasing the stress on your body to promote continuous improvement.

The specificity principle in training means focusing on exercises that target the specific muscles or skills you want to improve.

The progression principle in training means gradually increasing the intensity, duration, or frequency of your workouts to avoid plateaus.

Sedentary time is time spent sitting or lying down, not standing or moving.

Exercise can improve sleep quality by increasing sleeping pressure (the drive to sleep) and potentially alleviating mood disorders.

Regular physical activity strengthens the heart, making it easier for the body to adjust blood pressure changes, leading to lower overall blood pressure.

Engaging in regular physical activity helps reduce cancer risk by lowering blood pressure and improving cholesterol levels.

Studies show that physical activity can reduce inflammation, both short-term and long-term, even independent of weight loss.

Physical activity strengthens the immune system by increasing the levels of various immune cells and factors.

Regular physical activity helps control weight by burning calories and regulating metabolism, especially affecting visceral fat.

Keeping active can reduce symptoms of menopause, like hot flashes, due to its impact on the body's hormonal changes.

Studies have shown that physical activity improves mental health and well-being, contributing to a positive mood and reduced stress.

Physical activity releases feel-good hormones, reduces stress hormones, and enhances mood.

Regular exercise, even just 10 minutes a day, can improve sleep quality and reduce insomnia.

Regular physical activity helps relieve depression and anxiety, positively impacting mental health.

The Centers for Disease Control and Prevention suggests at least 30-60 minutes of exercise 3-5 times a week for health benefits.

Hans Kraus found American children less physically capable than European children, highlighting the importance of muscular fitness.

President Eisenhower established this council in 1956 to address concerns about declining physical fitness in American youth.

Organized fitness regimes have existed throughout history, with evidence found in ancient Greece and other cultures.

The Industrial Revolution led to a sedentary lifestyle, sparking a physical culture movement advocating for increased fitness.

The physical culture movement laid the foundation for modern fitness culture, emphasizing fitness for all ages.

Institutions play a key role in educating people about physical fitness and its benefits.

Exercise improves physical fitness, helps maintain a healthy weight, strengthens bones and muscles, promotes well-being, reduces surgical risks, and boosts the immune system.

For health benefits, 2.5 hours of moderate-intensity exercise per week is generally recommended.

Exercises are grouped into three types based on their effects: aerobic (cardio), anaerobic (strength), and flexibility.

Dynamic exercise, like running, tends to lower blood pressure during exercise due to improved blood flow.

Static exercise, like weightlifting, can cause a temporary increase in blood pressure during the exercise.

MET minutes measure exercise intensity. Most health benefits come from 3500 MET minutes per week.

Moderate to high levels of exercise can increase life expectancy and improve overall quality of life.

Moderate exercise can reduce inflammation in the body, which contributes to preventing aging.

A lack of physical activity contributes significantly to various chronic diseases worldwide, including heart disease, type 2 diabetes, breast cancer, and colon cancer.

Regular exercise has a direct, positive impact on the cardiovascular system, reducing the risk of heart disease and improving overall heart health.

Studies show a clear relationship between exercise levels and mortality rates. Sedentary individuals have a higher risk of death from cardiovascular disease and other causes.

Moderate physical activity has a positive influence on the immune system, reducing the incidence of upper respiratory tract infections.

Prolonged high-intensity exercise can temporarily suppress the immune system, increasing the risk of infections in some cases.

Regular physical activity has been linked to reduced mortality rates from cancer, including breast cancer and colon cancer.

Regular physical activity has been proven to improve mental health, reducing anxiety and depression symptoms.

Children who participate in regular physical activity experience greater loss of body fat and increased cardiovascular fitness.

Children with strong motor skills in their early years tend to be more physically active and perform well in sports, contributing to better fitness levels.

Some studies suggest that increased physical activity can lead to improved job attendance rates and greater employee effort.

Modern lifestyles are characterized by less physical demands due to mechanization and technological advancements, leading to decreased physical activity.

Exercise practices and motivations differ across cultures due to factors like geography, social norms, and personal preferences.

Active recovery involves light physical activity after intense exercise to aid in the removal of lactate from the blood and promote faster recovery.

The effect of exercise on appetite can vary; intensity and duration of exercise play a role in whether appetite increases or decreases.

Regular physical activity improves overall health, increases energy levels, enhances mental well-being, and reduces the risk of chronic diseases.

The European Commission's Directorate-General for Education and Culture (DG EAC) funds projects for Health Enhancing Physical Activity (HEPA) to encourage physical activity in Europe.

Integrating mindfulness practices into exercise interventions has shown positive effects on adherence, self-efficacy, and overall well-being.

Physical activity can enhance community cohesion, foster social interaction, and support the appreciation of natural beauty.

A balanced diet with the right macronutrients and micronutrients is crucial for supporting exercise performance and recovery.

Exercise physiologists recommend a '4-Rs framework' for recovery: Refuel, Rehydrate, Repair, and Rest.

In 65 BCE, Marcus Cicero linked exercise to mental well-being. During the Early Middle Ages, Germanic peoples valued exercise for survival.

In 1858, Archibald MacLaren introduced a training regimen at the University of Oxford, which influenced the British Army's adoption of sport in the 1860s.

Founded in the 1930s, this movement emphasized exercise for women's health and well-being, gaining a significant following.

Jerry Morris's 1953 study found that bus conductors, due to their active job, had lower heart attack rates than sedentary bus drivers.

Animals like chimpanzees and gorillas engage in less physical activity than humans, raising questions about the biochemistry of exercise adaptation.

While more research is needed, evidence suggests exercise can improve quality of life for cancer survivors, especially regarding mental well-being and fatigue.

Despite limited evidence, physical exercise is recommended for individuals with cancer cachexia, although compliance is often low due to limited capacity and high dropout rates.

There is limited evidence for the impact of aerobic exercise on anxiety and serious adverse events in adults with hematological malignancies.

A euphoric feeling experienced during prolonged aerobic exercise, attributed to the increased production of neurochemicals like anandamide, β-endorphin, and phenethylamine.

Supervised aerobic exercise without a risk of re-injury is prescribed as treatment for acute concussion. Some exercise interventions may also prevent sports-related concussion.

While research suggests exercise generally improves sleep, more evidence is needed to fully understand its impact on various sleep issues, including insomnia.

One study found that exercise improved sexual arousal problems related to antidepressant use.

Regular physical exercise enhances cardiovascular fitness by strengthening the heart and lungs, allowing for more efficient oxygen delivery.

Resistance training stimulates muscle protein synthesis and inhibits breakdown, leading to hypertrophy (muscle growth) when combined with protein consumption.

Aerobic exercise increases mitochondrial biogenesis and oxidative phosphorylation capacity in skeletal muscle, improving endurance performance.

Competitive contact sports where two individuals fight using specific rules.

Sports primarily based on mental agility and strategy, often requiring little physical exertion.

Sports using a board as the primary equipment.

Sports involving the use of vehicles powered by motors.

Sports that require water as the primary medium or environment.

Sports requiring two or more individuals working together for a common goal.