Health, Fitness & Well-being (1) IGCSE PE Notes PDF

Health & Well-being Lesson 1 What is your definition of health? ▪ Health is a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity.  MIND MAP PHYSICAL MENTAL SOCIAL  Mental health and well- being ▪ able to...

Health & Well-being Lesson 1 What is your definition of health? ▪ Health is a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity.  MIND MAP PHYSICAL MENTAL SOCIAL  Mental health and well- being ▪ able to cope with stress ▪ can control emotions ▪ feeling good / self-esteem ▪ Motivated  Social health and well- being ▪ essential human needs are met ▪ friendship and support ▪ having value within society ▪ ability to mix with other people.  Physical health and well- being ▪ Free from illness and injury ▪ Healthy diet ▪ Regular exercise ▪ Feeling fit What are words you would associate with being unfit? What are the key words in definition of fitness? What are examples of demands of the environment?  Create a mind map of the demands you have to cope with, during your normal week. Mind Map Reflect on your How well do you cope with these demands? own levels of fitness What can possibly affect the way you cope with these demands? Does your health affect your fitness? ▪ In your notebook make the following table and write at least 3 bullet points on the similarities and differences between health and fitness: Similarities Differences Activity Relationship between health and fitness Decreased Fitness Ill health Injuries Inability to train Increased fitness Despite ill health Unhealthy but able to train  Aspects to maintaining fitness Living a healthy, Eating a balanced Avoiding unhealthy active lifestyle diet habits Diet & Energy Sources Lesson 2 Complete a diary of your previous day Carbohydrates Complex carbohydrates should provide around half of your daily energy needs. If you are performing strenuous exercise, this should increase to 60–70%. Energy from carbohydrates is converted respiration to a substance called glycogen. This is stored in the liver and the muscles. When energy is needed, the body energy changes the glycogen to glucose which is used by the muscles during glucose respiration. oxygen If you eat too much carbohydrate, however, the body will store it as fat.  Foods containing carbohydrates Rice Breads Fruit Biscuits Pasta Breakfast Potatoes cereals Root vegetables CARBOLOADING ▪ Carbohydrate loading is one approach used by endurance athletes; ▪ Eating excess carbohydrate foods one week before competition to increase glycogen stores; ▪ Helps to delay tiredness by providing a slowly release of energy. Fats Fats are also used for energy, but only when stores of carbohydrate run low. Weight-for-weight, fat contains more than twice as much energy as carbohydrates or proteins. However, lots of oxygen is required to release this energy. This means that energy can only be released slowly from fats. Fats supply the energy we need for endurance activities.  Because fat contains so much energy, you can easily eat more than your body needs. Excess fat is stored as body fat, causing weight gain. In some sports like sumo wrestling and shot-putting, extra bulk can be an advantage. However, for most performers, extra body fat will hamper their performance. Fats If your body weighs more, it is more difficult to move. Sportspeople who need to move fast, like runners and games players, should limit the amount of fat in their diet. Fats Foods containing fats Butter Cooking oil Margarine Meat Sausages Cakes Cream Cheese Proteins are especially important for sportspeople who need to build up large, powerful muscles. Performers in sports like weightlifting, rugby and sprinting can benefit from a protein-rich diet. Proteins Proteins are also needed by performers who are recovering from injury in order to repair damaged tissue. Proteins Foods containing proteins Eggs Meat Fish Lentils Chick peas Nuts Vitamins ▪ Your body needs vitamins to help it work normally. ▪ Vitamins are needed for many functions including: releasing energy 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; (eating extra protein does not directly add muscle mass, and it can be difficult to digest)  Vitamins This table gives information about some important vitamins: Vitamin Found in Why is it needed Vitamin A Fish, milk, vegetables, eggs Eyesight, healthy and cheese skin Vitamin C Fruit (especially citrus fruits) Healthy teeth and gums, and vegetables avoiding scurvy Vitamin B1 Whole-grain foods, nuts Breaking down and meat carbohydrates Vitamin D Animal products. Also Absorbing calcium and made in the body when phosphorous, avoiding rickets the sun shines on the skin Minerals Minerals are basic elements that are found in the air and the earth. The body needs small amounts of certain minerals in order to stay healthy. Mineral Found in Why is it needed Calcium Vegetables, dairy products Keeping bones and and dried fish teeth hard Red meat, liver, beans, Making blood, preventing Iron lentils and green tiredness and anaemia vegetables Iodine Seafood and dairy Maintaining the products thyroid gland Fibre Fibre is actually a substance called cellulose. It is found in the cell walls of plants. Fruit, vegetables and whole- grain cereals are good sources of dietary fibre. Fibre cannot be digested, but it is required to aid the smooth working of our digestive system. People who eat too little fibre often suffer from constipation and may run a higher risk of bowel cancer.  Balanced Diet (Common Exam Question) A BALANCED DIET PROVIDES ALL OF THE NUTRIENTS, IN THE CORRECT AMOUNTS, NEEDED TO CARRY OUT YOUR DAILY ACTIVITIES Should have the correct proportions of nutrients Lack of these nutrients is ´bad eating’ MALNUTRITION Respiration – the link between eating and energy Glucose can be stored as Glycogen  The body uses energy all the time just to keep warm, keep the heart beating and the lungs breathing. The Basal Metabolic Rate (BMR) is the amount of energy we require just to stay alive, awake and warm. To move around, digest food and exercise, we need even more energy. This is called our working energy. Basal Metabolic Our working energy depends on how active we are. Rate Total energy needed =basal metabolic rate + working energy Metabolism  Basal Metabolic Rate Energy needed just to stay alive  The amount of energy required varies from person to person. It depends on a number of factors: Age – as you grow up and your body gets larger, it requires more energy. However, after the age of about 40, your metabolism slows down and you don’t need to eat as much. Individual Size – larger people require more energy to keep their bodies functioning and to move them around. Energy Needs Sex – males usually require more energy than females because they tend to be more heavily built. Lifestyle – the more activity you do, the more energy you will require. Keep your diet BALANCED & NUTRIENT DENSE  Chips (per 50g) Powerade (250ml) Coke can Kcal 250 Kcal 65 Kcal 151 kJ 627 kJ 1045 kJ 275 Meat pie Kcal 473 kJ 1980 Pizza slice Currywurst Kcal 217 Kcal 271 kJ 910 kJ 1134 Black coffee – 10KJ Cafe latte – 260KJ Americano – 300KJ Granita – 800KJ Frappe – 600KJ Mochaccino – 880KJ Affogato – 320KJ Cappuccino Kahlua – 800KJ  See full size image Pasta (per serve) Multi grain bread (1 slice) Kcal 75 Kcal 80 kJ 312 kJ 334 The Angus Deluxe Burger from McDonalds is over 3000kJ, without fries or drink. That can Rice (1 cup) equal around 60% of your Cornflakes (per serve) Kcal 242 recommended daily intake. Kcal 101 kJ 1012 kJ 423 Nutrition labels Exam Style questions