Unit 2: Fitness Training and Programming for Health, Sport and Well-being Learning aim A

Positive lifestyle factors Reduces risk of chronic diseases Improves physical well-being Maintains immune system Maintains healthy body weight Linked to developmental changes in the brain during childhood Healthy guidelines for people to follow Exercise and physical activity Balanced diet Positive risk-taking activities Government recommendations/guidelines Bullet points will reveal themselves when you click on a button or press a key © Pearson Education Ltd 2016. Copying permitted for purchasing institution only.

Balanced diet (1) The Eatwell Guide is made up of these groups: Potatoes, bread, rice, pasta and other starchy carbohydrates Fruit and vegetables Dairy and alternatives Beans, pulse, fish, eggs, meat and other protein Oils and spreads The Eatwell Guide is produced by Public Health England in association with the Welsh government, Food Standards Scotland and the Food Standards Agency in Northern Ireland © Pearson Education Ltd 2016. Copying permitted for purchasing institution only.

Balanced diet (2) Fluid intake requirements: 90% of daily fluid requirements come from diet 60% of this from fluid intake – rest from food Body fluids make up 55–60% of an adult’s body Water is the main transport mechanism for nutrients and waste products Water regulates your body temperature Water aids digestion © Pearson Education Ltd 2016. Copying permitted for purchasing institution only.

Government recommendations Age Types of exercise Children (5-18) At least 60 minutes physical activity everyday (cycling, playground activities) and vigorous activity (running, tennis etc.) Three days a week exercise for strong muscles, such as push-ups and strong bones, such as running/jumping Adults (19-64) Active daily and at least 150 minutes of moderate aerobic activity, such as cycling or fast walking every week Strength exercises on two or more days a week that work all major muscle groups © Pearson Education Ltd 2016. Copying permitted for purchasing institution only.

Negative lifestyle factors Smoking Increases risk of disease (CHD, cancer, lung disease, infertility) Alcohol Increases risk of disease (stroke, cirrhosis, hypertension) Increases risk of psychological health problems (depression) Stress Feelings of tension and anxiety (hypertension, angina, stoke, heart attack, ulcers, depression) Sedentary lifestyle (<30 mins exercise per week) Significant health risks (CHD, stroke, type 2 diabetes, cancer, hypertension) © Pearson Education Ltd 2016. Copying permitted for purchasing institution only.

Lifestyle Modification Techniques © Pearson Education Ltd 2016. Copying permitted for purchasing institution only.

Strategies to increase physical exercise https://www.youtube.com/watch?v=d0pgHKCGqss At home – short walks, housework, standing up on the telephone, gardening, dog walking At work – using the stairs (8-10 kcals per minute), lunchtime exercise (gentle run or jog) Leisure time – new sport, join a physical activity club, walks with family and friends, listening to music during exercise to increase motivation Transport – using a bike or walking rather than a car Incorporate exercise into your daily routine © Pearson Education Ltd 2016. Copying permitted for purchasing institution only.

Reducing smoking https://www.youtube.com/watch?v=fLbQfMmrISE Smoking NHS smoking helpline and smoking services (counselling, Quit Kit support packs etc.) Nicotine replacement therapy (gums, patches, lozenges, sprays etc.) Acupunture (increases production of endorphins) Self help tips – think positive, list reasons to quit © Pearson Education Ltd 2016. Copying permitted for purchasing institution only.

Alcohol consumption https://www.youtube.com/watch?v=AyYNlCe11Bk Self-help groups (AA etc.) Counselling and treatment for alcohol abuse Alternative therapies – acupuncture, hypnotism etc. Follow tips to drinking at home – drink with food & only have one, use a measure, don’t leave the bottle on the table. © Pearson Education Ltd 2016. Copying permitted for purchasing institution only.

Stress management techniques https://www.youtube.com/watch?v=ZVVWhRCm7z8 Methods to manage stress Assertiveness training (express your feelings while respecting others) Goal setting and improved time management Physical activity (release endorphins) Positive self-talk Relaxation (including breathing techniques and meditation) Alternative therapies (e.g. herbal remedies) Changing your work-life balance (inc. proper breaks, not taking work home, informing employers of stress etc.) © Pearson Education Ltd 2016. Copying permitted for purchasing institution only.