Health, Fitness and the Factors affecting Performance

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Health, Fitness and the Factors affecting
Performance
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• - Health and fitness- Diet- Physical Activity-
  Fitness for Physical Activities.

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HEALTH AND FITNESS

• Healtha state of complete physical, mental and
  social well-being, and not merely the absence of
  disease or infirmity (World Health Organisation)
• Fitnessgeneral or specific
• General fit for everyday activities. For this,
  you need 4 Ss
• Strength
• Stamina
• Speed
• Suppleness
• Also included are
• Cardiovascular endurance-muscles get enough
  oxygen to work properly
• Muscular endurance-muscles dont get tired too
  quickly
• Good body composition-neither too thin or too
  fat

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• Specificfitness to play sport at a high level.
• AGILITY-to change direction quickly
• BALANCE-so you dont fall over
• COORDINATION-to move accurately and smoothly
• EXPLOSIVE STRENGTH-strength combined with speed
• REACTIONS-to respond quickly
• GOOD TIMING-to act at the right moment
• Cardiovascular Fitness keeping muscles supplied
  with oxygen
• Muscular Fitness you can push, pull, throw,
  lift very hard or very quickly.

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DIET

• PROTEINS
• Helps body grow and repair itself
• Found in foods such as meat, fish, eggs, milk and
  soya beans.
• CARBOHYDRATES
• Provide energy
• Simple carbs-found in sweets, jam, cakes. You
  shouldnt eat too much of these.
• Complex carbs-found in bread, pasta, rice,
  potatoes, cereal. These should make up the main
  part of your meal.

• FAT
• Provide energy and keeps us warm.
• Saturated fats found mainly in animal products
• Monosaturated fats found in many foods, like
  olive oil
• Polyunsaturated fats found in some margarines
  and oils, and oily fish

Fat 30
Carbohydrates 55
Protein 15
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• VITAMINS
• Help bones, skin and teeth grow
• Needed for the bodys chemical reactions
• Fat-Soluble Vitamins
• Can be stored in the body
• Vitamin A useful for night vision and growth.
  Found in vegetables, eggs and liver.
• Vitamin D strengthens bones. Made by the skin
  in sunshine, and found in milk, fish, liver and
  eggs.
• Water-Soluble Vitamins
• Cant store, so need to be eaten regularly.
• Vitamin C good for skin, connective tissue and
  gums. Found in fruit and veg, particularly citrus
  fruits.

• MINERALS
• Builds healthy bones and teeth
• Help in various chemical reactions
• Calciumneeded for strong bones and teeth, and
  muscle contraction. Found in green veg, milk,
  cheese and some fish.
• Ironhandy for haemoglobin in red blood cells.
  Found in liver, beans and green veg
• Iodineneeded for thyroid hormones. Found in sea
  food.

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• WATER
• Water is needed in lots of chemical reactions in
  the body. Its lost in your breath, sweat, urine
  and faeces.
• If you dont drink enough to replace what your
  body uses or loses, you will suffer from
  dehydration, and wont perform as well.
• If you drink too much, your kidneys will produce
  more urine to get rid of the excess.

• DIETARY FIBRE
• Needed to keep your digestive system working
  properly
• Lots of fibre in fruit and veg

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• BALANCED DIET
• Contains all the nutrients you need in the right
  amounts for good health
• A good way to achieve this is to eat a varied
  diet, with plenty of fruit and veg, but not too
  much fat
• Including food from each of the groups below can
  help with a balanced diet
• Bread, cereal, potatoes, nuts, pulses
• Fruit and veg
• Meat and fish
• Dairy
• CORRECT FOOD FOR EXERCISE
• Different sports place different demands on the
  body, so athletes need to eat specific foods.
  Weightlifters/sprinters need muscle power, so
  need lots of protein for muscle growth Gymnasts
  need to be strong, but also light, so need a good
  balance of carbs, proteins and fat Marathon
  runners need endurance, so need lots of carbs for
  energy.

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• EATING AROUND ACTIVITY
• You must eat at the right times if you want to
  perform well!
• Before an activity
• Top athletes increase their carb intake a few
  days before the event. This increases the amount
  of glycogen stored in the muscles, giving them
  plenty of energy. This is called carbohydrate
  loading.
• During an activity
• You should not eat during exercise, but should
  definitely drink to replace the lost fluid.
• After an activity
• Continue to replace lost fluid, but do not eat
  immediately. After a couple of hours, you should
  start eating to replace spent energy.

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Physical Activity

• EXERCISE
• Exercise helps physically, mentally and socially.
• PHYSICAL
• Improve body shape, muscle tone and posture.
• Strengthens the bones, reduces the chance of
  illness and increases life expectancy.
• Increases strength, endurance, flexibility and
  overall fitness.
• MENTAL
• Gives you a challenge.
• Helps deal with tension and stress.
• Helps you to feel better about yourself, and
  increases self-confidence.
• SOCIAL
• Improves teamwork and cooperation.
• Can help you meet new people and lead to new
  friendships.
• Can improve your image and bring in money.

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• You can hurt yourself exercising if youre not
  careful. Below are a few simple guidelines to
  help you look after yourself
• Exercise should be regular. 20 minutes 4 times a
  week will help, and you should start to see a
  difference.
• Start slowly, and increase the intensity as you
  become fitter.
• Do not overdo it!
• You can start to exercise simply by changing a
  few habits
• Do not use the car walk or cycle short
  distances.
• Use the stairs rather than the lift.

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• THE EFFECTS OF EXERCISE

When you exercise, your muscles start to produce
more carbon dioxide, so need more oxygen
so you start to breath quicker and deeper,
and your heart beats faster to circulate more
oxygenated blood.
Your arteries widen to stop your blood pressure
increasing
And to make the most of the blood supply, it is
diverted to your muscles.
by the blood vessels either widening
(vasodilation) or constricting (vasoconstriction)
The contracting muscles then squeeze the veins,
so blood travels back to the heart quickly.
The heart then stretches and pumps the blood
stronger
As the muscles work they generate heat, which
warms the blood
which is shunted (diverted) closer to the skin,
so heat can radiate out of your body (why you go
red)
You also start to sweat, which helps you keep cool
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• THE EFFECTS OF EXERCISE
• Heart rate
• When you stop exercising, your heart rate falls
  back to normal resting rate. The fitter you are,
  the quicker it falls
• Recovery time
• This depends on how hard the activity was and how
  fit you are.
• Glycogen stores
• It takes up to 48 hours to replace the glycogen
  lost through exercising.
• Lactic acid removal
• Oxygen is still needed when you stop exercise to
  help get rid of lactic acid.

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• CIRCULATORY SYSTEM
• Aerobic training can help in the following ways
• Your body makes more red blood cells, so it can
  transport more O2
• Your arteries get bigger so your blood pressure
  falls
• More capillaries form in the muscles, so O2 is
  delivered better
• Your heart gets bigger, and the walls get thicker
• After exercising, your heart rate falls back to
  normal quicker

• RESPIRATORY SYSTEM
• Aerobic training can help in the following ways
• The diaphragm and intercostal muscles get
  stronger, making the chest cavity larger
• Therefore, more air can be breathed in, so your
  vital capacity increases
• More capillaries grow around the alveoli, so more
  CO2 and O2 can be swapped at any time
• Gas exchange is quicker, so vigorous exercise can
  be kept up

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• Not only is aerobic training good for you, but
  also other sorts of exercise are beneficial.
• Endurance Training
• Makes your body better at using fat for energy
• Makes your muscles more efficient at using O2
• Increases you VO2 max (the amount of O2 your body
  can use in 1 minute)
• Strength Training
• Makes your muscles thicker, so they can contract
  stronger. This is called hypertrophy.
• Makes the tendons bigger and stronger
• Anaerobic Training
• Makes the walls of the heart thicker
• Makes your muscles put up with lactic acid for
  longer, and get rid of it better.

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• ENERGY
• Fats, carbohydrates and proteins give you energy.
• The amount of energy needed to keep the heart
  beating and the body breathing is the basal
  metabolic rate (BMR)
• Total energy neededBMRenergy used to work,
  play etc.
• If you eat more than your body needs, the extra
  energy is stored as adipose tissue (fat), and you
  gain weight. This can lead to obesity, which is
  when someone has at least 20 more body fat then
  the norm for their height and build. This places
  a lot of strain and the heart and muscles.
• If you eat less then you need, your body uses up
  the stores of adipose tissue, and you lose
  weight. Anorexia is a mental illness, when
  sufferers refuse to eat and therefore become
  dangerously thin. They often have a distorted
  image of themselves, thinking they need to lose
  weight.
• There are 2 key ways to lose weight
• Eating a balanced diet
• Get plenty of exercise

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• MUSCULAR ENDURANCE
• This is when your muscles can keep exerting a
  force for a long period of time.
• When your muscles get tired, they start to feel
  heavy or weak, and muscle fatigue sets in.
• Slow twitch fibres get tired less quickly.
• To improve your muscular endurance, muscles need
  to get stronger. Weight training is a good way of
  doing this.

• CARDIOVASCULAR ENDURANCE
• This is how good you are at keeping your muscles
  supplied with O2.
• As your muscles work harder, they need more O2,
  so your breathing and heart rate get faster to
  move more O2 around the body.
• The more efficient the CV system is, the slower
  the pulse rate will be, and the quicker it will
  return to normal after exercise.
• To improve your CV endurance, you need to work
  your heart and lungs hard for at least 15
  minutes. To do this, you should be working at
  60-90 of your maximum heart rate. To work this
  out minus your age from 220.

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• RESPIRATION
• This is the process that releases energy from
  food, converting glucose into energy. There are 2
  kinds of respiration
• Aerobic respiration-with O2
• During aerobic activity, your heart and lungs
  supply the muscles with O2
• GlucoseO2 CO2H2Oenergy
• You breath out the CO2 through your lungs, and
  lose water through sweat, urine or in the air.
• As long as your muscles are supplied with enough
  O2, you can take part in aerobic exercise, so
  this is used for long periods of exercise. EG
  Marathon runners
• Anaerobic respiration-without O2
• Muscles are not supplied with enough O2 during
  this
• Glucoseno O2 lactic acidenergy
• Lactic acid builds up if there is a shortage of
  O2 (O2 debt). This is a mild poison, which makes
  the muscles feel tired, so is used over short,
  strenuous activities. EG Sprinters

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• STRENGTH, SPEED AND POWER
• These are closely linked, but all a bit
  different.
• There are 3 types of strength
• Static when you exert a force against an
  immovable object, muscles stay the same length,
  useful in arm wrestling and rugby scrum
• Explosive when you exert a force in short, fast
  movement, useful in the javelin and high jump
• Dynamic when you apply a force repeatedly over
  a long period of time, useful for press-ups and
  cycling
• For speed, you need fast reaction times-the time
  it takes you to respond to something (a starters
  gun, or a pass in football), and fast movement
  times-the time it takes you to carry out a
  movement (a shot on goal, or 100m sprint)
• Power is strength and speed combined.

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• FLEXIBILITY
• Flexibility or suppleness has many benefits
• Stretching gets you ready to work important
  part of a warm up
• Better performance you cant do some sports
  without being flexible. Gymnastics for example.
  It can also make you more efficient in sports
  like swimming and hurdles.
• Fewer injuries the more flexible you are, the
  less likely you are to pull or strain a muscle.
• Better posture bad posture can lead to
  deformity of the spine, as well as straining the
  back and abdominal muscles. It can also impair
  breathing.
• There are 2 ways to improve your flexibility
• Active stretching you stretch your muscles
  slowly and gently. Don't bounce as it can damage
  muscle fibres
• Passive stretching a partner stretches your
  muscles.

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• FLEXIBILITY
• Flexibility or suppleness has many benefits
• Stretching gets you ready to work important
  part of a warm up
• Better performance you cant do some sports
  without being flexible. Gymnastics for example.
  It can also make you more efficient in sports
  like swimming and hurdles.
• Fewer injuries the more flexible you are, the
  less likely you are to pull or strain a muscle.
• Better posture bad posture can lead to
  deformity of the spine, as well as straining the
  back and abdominal muscles. It can also impair
  breathing.
• There are 2 ways to improve your flexibility
• Active stretching you stretch your muscles
  slowly and gently. Dont bounce as it can damage
  muscle fibres
• Passive stretching a partner stretches your
  muscles.

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Fitness For Physical Activity

• THE SKELETON
• SUPPORT
• Rigid frame for the rest of the body
• Supports the soft tissue
• Without the skeleton, we would collapse
• SHAPE
• Our body shape it due to the skeleton
• PROTECTION
• Bones are tough
• They protect delicate organs, like the brain,
  heart and lungs
• MOVEMENT
• There are many joints
• Muscles, attached by tendons can move different
  bones
• MAKING BLOOD CELLS
• Long bones contain bone marrow, which makes the
  new blood cells

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• BONES
• Bones are formed by the ossification of
  cartilage.
• All bones start off as cartilage in the womb, and
  gradually turn into bone.
• They have a tough outer layer called the
  periosteum.
• Some types of bone are light, but tough. These
  tend to contain red marrow, where red blood cells
  are made.
• The marrow cavity contains yellow marrow, where
  white blood cells are made.

• There are 4 different types of bone
• Longlike the femur
• Shortlike the carpels and tarsels
• Flatlike some bones in the skull
• Irregularlike the vertebrae

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• JOINTS
• Different types of connective tissue join muscles
  to bones
• CARTILAGE forms a cushion between the bone, to
  prevent them rubbing together
• LIGAMENTS similar to a strong piece of string,
  that hold bones together
• TENDONS attach muscle to bone or to other muscle

• JOINTS
• There are 3 different types of joints
• FIXED (IMMOVABLE) also known as fibrous joints.
  Hold the bones together, like between the bones
  in the skull.
• SLIGHTY MOVABLE also known as cartilaginous
  joints. Each bone rests on a cartilage, like in
  the vertebrae. Ligaments stop the bones from
  moving too far.
• FREELY MOVABLE also known as synovial joints.
  These contain synovial fluid inside the synovial
  membrane, which lubricates the joints, like in
  the shoulder.

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• JOINTS
• There are 5 types of joint movement
• Extension opening a joint
• Flexion closing a joint
• Adduction moving towards an imaginary centre
  line
• Abduction moving away from an imaginary centre
  line
• Rotation turning a limb clockwise or
  anti-clockwise

• JOINTS
• There are 5 types of movable joints
• BALL AND SOCKET
• Found in the hip and shoulder
• Can move an all directions, and rotate, allowing
  all 5 types of movement.
• HINGE
• Found in the elbow and knee
• Can go backwards and forwards, but not sideways,
  allowing flexion and extension
• PIVOT
• Found in the neck, between the axis and atlas
  bones, allowing only rotation
• CONDYLOID
• Found in the wrist
• Can move forwards and backwards, left to right,
  but not rotate, allowing flexion, extension,
  adduction and abduction
• GLIDING
• Found between the carpels or tarsels
• Can move a little in all directions by sliding
  over one another

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• MUSCLES
• There are 3 types of muscle
• CARDIAC MUSCLE
• Only found in the heart
• Contract and relax continuously
• Work without conscious effort
• INVOLUNTARY MUSCLE
• Around organs like the intestines
• Work without conscious effort
• VOLUNTARY MUSCLES
• Attached to the skeleton
• Under your control

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• Muscles are made up of fibres, which are either
  fast twitch or slow twitch.
• Everybody has a similar number of fibres, but
  different people have different proportions of
  fast twitch and slow twitch
• People who are fit and have larger muscles have
  fatter fibres, so more are ready to be used.
• Nerve impulses tell the muscle to contract when
  it needs to.
• Complex movements are made by the coordination of
  nerve impulses sent to the muscle by the nervous
  system.
• Fast twitch and slow twitch are good for
  different things.
• Fast twitch fibres contract very quickly and
  powerfully, but get tired quickly. Sprinters and
  shot-putters have lots of fast twitch fibres
• Slow twitch fibres contract more slowly and with
  less force, but dont get tired so quickly. Long
  distance runners have more slow twitch fibres.

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• To make a joint move in two directions, you need
  two muscles that pull in the opposite direction.
• Antagonistic muscles are pairs of muscles that
  work against one another
• One muscle contracts (shortens) whilst the other
  relaxes (lengthens)
• The muscle that is doing the work (contracting)
  is the agonist
• The relaxing muscle is the antagonist
• We also have muscles called synergists. These
  hold the stationary bone still, so only one bone
  moves eg when the bicep contracts to bend the
  elbow, synergists stop the shoulder moving.
• ISOMETRIC CONTRACTION
• The muscle stays the same length, so nothing
  moves
• ISOTONIC CONTRACTION
• The muscle changes length, so moves
• Muscle Fatigue if you use your muscles a lot
  and they dont get enough O2, they feel tired or
  fatigued
• Muscle Atrophy if you dont use your muscles,
  they become smaller
• Cramp a sudden contraction of a muscle that
  wont relax
• Muscles never fully relax, they always have some
  tension in them This is called muscle tone, which
  is improved by regular exercise.

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• THE RESPIRATORY SYSTEM
• This is everything we use to breathe and supply
  our bodies with O2. We breath air into our lungs.
  O2 is then transported around our body by our
  blood.

Air passes through the nose or mouth into the
trachea
TRACHEA
TRACHEA
The trachea splits into 2 tubes called the
bronchi, one going to each lung
BRONCHI
BRONCHIOLES
The bronchi split into smaller tubes, called the
bronchioles
The bronchioles end up at small bags called the
alveoli, where gaseous exchange takes place.
ALVEOLI
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• There are millions of alveoli in our lungs, where
  gaseous exchange takes place.
• When we breath, CO2 moves from the blood into the
  alveoli. O2 moves to the red blood cells, which
  contain haemoglobin. This combines with the O2 to
  make oxyhaemoglobin. The red blood cells carry O2
  around the body, taking it to where its needed.
  Whilst this is taking place, the blood collects
  the CO2 to take it back to the lungs.
• The air we breath out has less O2, because the
  body has used some of it up through the
  respiration process.

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• BREATHING
• Breathing in (inspiration)
• The intercostal muscles and diaphragm contract to
  widen the chest cavity
• Air is pushed into the lungs by the air pressure
  outside
• Breathing out (expiration)
• The intercostal muscles and diaphragm relax to
  make the chest cavity smaller
• The lungs are squeezed and air is forced out
• When you exercise, your body needs more O2 to
  make the muscles work. Therefore, you breath more
  quickly and your heart pumps faster, so the red
  blood cells can travel faster to deliver more O2.
  This increases your O2 uptake.

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• THE CIRCULATORY SYSTEM
• This has 3 functions
• TRANSPORT moving things around the body in the
  bloodstream, such as O2, nutrients, water and
  waste
• CONTROLS BODY TEMPERATURE more blood near the
  skin cools the body quicker
• PROTECTION moving antibodies around the body to
  fight disease.
• Humans have a double circulation. Each time blood
  goes around your body it goes through the heart
  twice (double circulation). This happens because
  there are 2 circuits
• The systemic circuit this is the main circuit
  which carries oxygenated blood around the body in
  the arteries, and deoxygenated blood back to the
  heart along the veins
• The pulmonary circuit this includes the heart
  and lungs, and carries deoxygenated blood from
  the heart to the lungs to be oxygenated.
• Oxygenated blood has more O2, and found in all
  arteries (except pulmonary artery)
• Deoxygenated blood has less O2, and is found in
  all veins (except pulmonary vein)

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• Blood pressure gives us two readings
• Systolic pressure pressure of the blood in the
  arteries when the left ventricle contracts
• Diastolic pressure pressure of the blood in the
  arteries when the left ventricle relaxes
• It can be affected by many things
• Age increases with age
• Gender generally higher in men
• Exercise reduces in ling term increases in
  short term
• Stress increases
• If your blood pressure remains high, you could be
  at risk from the following
• Angina sharp pains in the chest, caused by the
  heart not getting enough O2
• Heart attacks the heart stopping because it is
  starved of O2
• Strokes damage to the brain due to no O2

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• BLOOD VESSELS
• There are 3 types of blood vessel
• ARTERIES carry oxygenated blood away from the
  heart. Have thick, strong, elastic walls to cope
  with the pressure. Small arteries are called
  arterioles.
• VEINS carry deoxygenated blood back to the
  heart. Have thinner walls, because the blood is a
  lower pressure. Have valves to keep the blood
  going on the right direction. Small veins are
  called venules
• CAPILLARIES carry food and O2 directly to the
  tissues, and take the waste away from them. Very
  small, with very thin walls.
• RED BLOOD CELLS carry O2 around the body. They
  have no nucleus
• WHITE BLOOD CELLS fight against disease by
  destroying bacteria, toxins and foreign microbes
• PLASMA carries everything in the bloodstream,
  including cells, digested food, water, hormones
• PLATELETS small fragments of cells with no
  nucleus, which help to clot wounds