1.1.1 Healthy, active lifestyles and how they could benefit you The three categories of a healthy, active lifestyle Benefits of taking part in physical activity Reasons for taking part in physical activity 1.1.2 Influences on your healthy, active lifestyle Influences on taking part Opportunities for getting involved in sport Sports participation pyramid 1.1.3 Exercise and fitness as part of your healthy, active lifestyle Health, exercise, fitness and performance The five components of health-related exercise The six components of skill-related fitness 1.1.4 Physical activity as part of your healthy, active lifestyle Assessing your fitness levels The principles of training Goal setting Methods of training The exercise session Comparing two types of training session Analysing training sessions 1.1.5 Your personal health and well-being The link between exercise, diet, work and rest Dietary intake and performance 1.2.1 Physical activity and your healthy mind and body Different body types Optimum weight
Weight-related conditions and recreational drugs Risk assessment and preventing injuries 1.2.2 A healthy, active lifestyle and your cardiovascular system The cardiovascular system during exercise Regular exercise and the cardiovascular system The effect of lifestyle on the cardiovascular system 1.2.3 A healthy active lifestyle and your respiratory system The respiratory system Immediate and long-term effects of exercise on the respiratory system 1.2.4 A healthy active lifestyle and your muscular system The muscular system Exercising the muscular system Lifestyle, performance enhancing drugs and the muscular system 1.2.5 A healthy active lifestyle and your skeletal system The skeletal system Joints and movement Exercise and the skeletal system Injuries to the skeletal system and the importance of diet
Cardiovascular fitness (Marathon and tennis) The ability to exercise the entire body for long periods of time Muscular strength (Weightlifting and rugby scrum) The amount of force a muscle can exert against a resistance Muscular endurance (Tennis, running and swimming) The ability to use the voluntary muscles many times without getting tired Flexibility (Gymnastics, high jump, badminton) The range of movement at a joint Body composition (Ectomorph: high jump Mesomorph: weight lifting Endomorp: sumo wrestling) The percentage of body weight that is fat, muscle and bone These 5 elements help us to stay physically fit and healthy. Power (1oom sprint start and triple jump) The ability to undertake strength performances quickly. Power = Strength x Speed
Macro Nutrients Micro Nutrients Carbohydrates (complex and simple) Protein Fats Minerals (calcium and Iron Vitamins Fibre Water Function Slow release longer lasting energy. Simple: sugars Complex: starch. Build muscle and repair injuries to muscle. Provide energy, glycogen stored in muscles. Strong bones withstand the impact of exercise and everyday life. Vision, skin, red blood cell formation, healing, blood clotting. Aids digestive system. Transports nutrients (hormones) In sport Ready source of energy for muscles. Long distance Builds muscle and repairs tissue. Essential after an injury for quick healing. Body builders take in extra protein to bulk muscles. Increase size & weight of bodyextra bulk. Stored as energy, used when carbohydrate &protein stores are depleted. Increase efficiency of o2 to working muscles. Iron helps produce red blood cells – more o2 can be carriedprevents fatigue. Overall good health – important for optimum performance. When training hard B group vitamins used more so need replenishing. Less heart. Keeps digestive system functioning regularly. Prevents dehydration and heatstroke – sweating. Allows blood to flow easily around body.
Anorexic Obese Overfat Overweight Underweight Pertaining to anorexia – a prolonged eating disorder due to the loss of appetite. Used to describe people who are very overfat. Having body fat in excess of normal. Having weight in excess of normal (not harmless unless accompanied by overfatness). Weighing less than normal, healthy or required.
Can lead to extreme weight loss and result in a serious lack of nutrition as well as psychological problems related to obsessions with food and calories. Leads to risks of cancer, heart disease leading to heart attacks and strokes, high blood pressure and diabetes. Extra weight makes exercise = this makes the individuals less motivated and less likely to participate in sport/physical activity. Describes a physique of excessive fat content and can be used to classify someone who is overweight. E.g. a woman who is overweight and has a high fat content = overfat. A female weightlifter may be overweight according to BMI but not be overfat. May be caused by medical reasons but more frequently associated with overeating or lack of activity. Can refer to someone whose body weight is greater than normal due to greater muscle mass or bone structure. Can be beneficial in sports as it can mean more muscle = more strength. E.g. javelin throwers, rugby players. Some sports require weight categories/limits E.g. boxing – losing weight can be blamed for poor performance Flat race jockeys are deliberately underweight. How the weight is lost can impact on performance. Weight can be lost through sweat – exercising, sweat suits, steam baths etc. Weight can also be lost through drugs – diuretics increase urine production which can lead to dehydration.
Minimising risk. Warming up/cooling down Checking equipment and facilities Protective equipment and clothing Footwear Warming muscles gradually helps to prevent injury. A cool down disperses lactic acid. Does not prevent injury but prevents soreness and aches. Organisers, officials and participants are responsible. Generally due to the environment – waterlogged pitch, icy court, insufficient lighting. Football – boots, shin pads. Hockey – shin pads, mouth guard, goalkeeper pads. Cricket - batsman helmet. Sailing-lifejacket, warm designed wet suits. Rising – hat. Jewellery should be removed/taped so as to prevent injuries to self and others. Helps performance- footballers have studs to provide more grip Provides support to bones muscles and joints Provides comfort. Balanced competition: To create a balanced and fair competition, following factors should be considered. Weight categories Mixed/single sex Age Handicap system Equalises competition. Safety purposes. Boxing match competitors by their weight to protect them. Weightlifting – weight divisions. In most sports men play again men and women play against women. For safety – especially in contact sports-rugby and hockey. For fair competition – athletics and swimming. Racket sports – tennis, table tennis and badminton mixed doubles competitions. Allows clear opportunity for men and women to compete fairly in open competition. Competitions usually set by age. Talented performers sometimes play out of age group. Overuse injuries are frequent in young athletes. Age categorising does not guarantee competitors will be of equal height and weight. In other age categories, often have senior and veteran competitions. Generally for safety reasons. Balances competition. Used in golf. Ensures players play with players of equal/similar ability. Karate and judo have clear skill levels and players take part in competitions according to their ability.
Increased cardiac output Cardiac output is governed by heart rate and stroke volume which both change during exercise – therefore increasing cardiac output. Stroke volume x heart rate = cardiac output The amount of blood ejected from the heart in one minute. Reduced blood pressure Regular exercise can reduce blood pressure. This may link to weight loss as if you are overweight you are at risk of having high blood pressure. Factors that affect blood pressure include age, sex, muscular development, stress and tiredness. Healthy veins and arteries Fitness increases the number of capillaries within the heart muscles. It allows blood vessels to remain more flexible and efficient. This reduces the risk of coronary heart disease.