What is health and what are the 3 components of health?
health is the state of complete physical, emotional and social wellbeing, and not merely the absence of disease and infirmity
3 components of health:
-physical
-emotional
-social
what are the benefits of exercise on physical, emotional and social health?
Physical: stronger bones, lower cholesterol, less chance of heart disease, loose weight, improves components of fitness
emotional: higher serotonin levels, reduces stress, improves confidence
social: make new friends, develop leadership, develop teamwork, meet new people
What are the factors effecting lifestyle choice? there are 6 you need to know and explain them
-Alcohol: slows reactions and effects judgement, causes dehydration and liver problems and could cause cancer
-Smoking: contains nicotine which raises heart rate and blood pressure, smoking causes lung cancer and heart disease
- sleep/rest/work: sleep repairs the body and allows the brain to rest, rest allows the muscles to repair and rebuild to grow, work improves health
diet: everyone needs a balanced diet to reduce the risk of any disease and meet the requirements for the body
activity level: if you eat more you need to exercise more or you will become overweight and increase the risk of disease
drugs: certain drugs disrupt the body’s natural function effecting many things
what are the main consequences of a sedentary lifestyle?
-Increase in weight
- increase risk of osteoporosis(weak bones)
- poor muscle tone and posture
- impacts components of fitness
-low energy levels
-effects mental health
what does over-weight, overfat and obese mean
overweight: a person who is heavier than their optimum weight
overfat: when a person has a large percentage of body fat
obsese: when a person is extremely over fat
what are 3 factors which effect energy requirements?
what factors effect optimum weight?
factors effecting energy requirements:
-exercise
- age
- gender
factors effecting optimum weight:
-height
-gender
-bone structure
-muscle gurth
what are all the macro-nutrients and how are they beneficial?
-proteins: promotes muscle growth and the repair of muscles, proteins are used also when a performer is injured allowing them to recover quicker by rebuilding muscle tissues etc
(eggs,red-meat,fish)
carbohydrates: simple carbs: break down quickly and provide quick bursts of energy, complex carbs: breaks down slowly and and release energy gradually, carbs provide energy to sustain performance (pasta, rice, bread sweets, potatoes)
fats: used for energy when stores of carbohydrates run low, provide slow release energy (butter cheese fried foods)
what are the micro-nutrients and how are they beneficial?
Vitamins: resist infections and diseases and regulates chemical reactions within the body which benefit the performer (vitamin c)
minerals: helps the body function properly, certain minerals increase the efficiency of carrying oxygen to the muscles
(calcium iron)
fibre: required to aid the smooth working of the digestive system, prevents indigestion and can lower cholesterol
(nuts,grains,beans)
water: prevents dehydration and fatigue and makes up 75% of the human body)
what are the 3 methods of diet manipulation? and explain them
Carbohydrate loading: increases the carbohydrates that are stored in the body as glycogen which means more energy for the performer, athletes will carb load 4-5 days before the event so their bodies will have a sufficient supply of glycogen (slow release energy) for their race, they will also reduce exercise to deplete their stores, and reduce fibre intake
protein intake: protein is to be taken straight after exercise, which maximises the repair of muscle tissue and promotes muscle growth so they can recover quickly
hydration: during exercise salt and water are lost through sweat, so its vital to be hydrated before the race, if not it could cause muscle cramp, nausea, fatigue dizziness
what is the difference between and open skill and a closed skill?
open skill: skill effected by the environment where the performer needs to make a decision in response to their surrounding (eg. football pass)
closed skill: skills which aren’t effected by the environment and requires less decision making (eg. penalty)
what is the difference between a complex skill and a simple skill
complex skill: skills which involves a high level of decision making and a large thinking element (Tennis volley)
simple skill: skills which have a limited amount of information to process (running or jumping)
what is the difference between a high organised skill and a low organised skill?
high organised skill: skills which can be broken down into parts or sub routines (triple jump)
low organised skill: skills which are hard to break down since its fast in its execution (summersault)
what is fixed and variable practice?
fixed practice: repeatedly practising a whole skill within a training session (effective in teaching a beginner)
variable practice: training sessions which involve frequent changes of task so that the skill can be repeated in different situations ( good at performing with open skills)
what is massed and distributed practice?
massed practice: long periods of practice without rest, where a skill is repeated continuously (need to be motivated and allows them to practice while fatigued)
distributed practice: training with breaks for rest, feedback and mental rehearsal (good for learning new skills and better for low motivated athletes)
what is the difference between visual and verbal guidance?
visual guidance: learner cans see the action and interpret the skill as they please (mental image of the skill, easy to understand however its harder to show complex skills)
verbal guidance: phrases associated to certain skills and can be made simple and straight forward ( tactics can easily be explained, however need to understand basic terminology)
what is the difference between manual and mechanical guidance?
manual guidance: coaches will use a more hands approach so you can understand it easier.(helps skills to be performed safely however performers may become reliant on their coaches for help)
mechanical guidance: involves the use off equipment to help the support the learner (ensures safety, however they may become to dependant on the equipment)
what is intrinsic feedback and extrinsic feedback?
intrinsic feedback: feedback happens within the performer
(used by more advanced athletes)
extrinsic feedback: feedback which comes from an outside source this can either be the feedback form results or the feedback of the performance
what is concurrent and terminal feedback?
concurrent feedback: information is provided to the athlete during the performance (eg coach on the side line)
terminal feedback: the information is provided toe the athlete before or after the performance this feedback is usually more reflective and gives an overview of whole performance
what is mental rehearsal and how can it be beneficial?
The performer goes through the skill to help them clarify on what they are about to do in their head
it beneficial as:
-it helps performers familiarise the skills
-helps motivate the athlete
- reduces the negative thoughts
- helps perfect and develop skills
There are 4 types of goals you can set what are they?
short-term goals: this can be a small step or progression (eg. to achieve a qualifying time for a competition)
long-term goals: This has the future in mind (eg swimming for the national team)
outcome goal: goals at an end result (eg winning a competition)
performance goals: goals set on how you play and concerned with previous bests (swim a new pb)
