HEALTH EXERCISE & FITNESS REVISION QUICK TASK Define 4 components of health related fitness Identify 4 components of skill related fitness 8 MINUTES

QUICK TASK Define 4 components of health related fitness Identify 4 components of skill related fitness  Strength- maximum force exerted in a muscle during a single contraction  Stamina- the ability to sustain vigorous total body activity aerobically  Flexibility-the ability to move a joint through itrs range of movement  Power- the ability to use strength quickly  Speed- the maximum rate at which a person can move their body  Muscular endurance- the ability for a muscle to sustain repeated muscular contractions without fatigue  Balance, reaction time, coordination, agility

How would determine body composition?  % body fat can be determined using skinfold calipers which measure the thickness of body fat at points around the body.  These are used to calculate body fat %  This is then compared to national tables

Provide recommendations for carbs, fat and protein intake for a cross country skier and ski jumper- give reasons for your recommendations(6)

 Ski jump= power event, XC skier is stamina event.  1- ski jumper will need additional protein  2- they will need to do heavy resistance training and build muscle (hypertrophy)  3- Fat intake should be restricted for both as it is not used as a form of energy.  4- The XC skier will need more carbohydrates  5- as there is more stress on the body in this event so they will need to replenish glycogen.  6- Both athletes will need a balanced diet

Describe the most effective way to reduce body weight (4)

 1. devise a weight loss plan that is specific and measurable  2.Reduce food intake and or increase energy expenditure  3. Create a negative energy balance  4. Continue to eat a balanced diet  5. Complete aerobic exercise and burn off additional fat

Lifestyle choices can affect health- identify 3 lifestyle choices that can affect health (3)  Smoking  Drinking alcohol  Poor diet

Choose 1 and discuss how you would try and change that individual to make healthier lifestyle choices (3)  Smoking-  Can reduce life expectancy so giving up improves this  Can affect others through passive smoking- for example children  Financially it is expensive  Can be supported through doctor / support groups

Identify 2 skill related fitness components important for a high jumper (2)

 Balance  Coordination  Agility

Describe a recognised test for a high jumper (3 marks)

 Vertical jump test  Performer stands with hand outstretched whilst feet flat on the floor this height is marked.  Jumper then jumps as high as possible  This height is recorded  The difference is calculated and recorded  Distance is then compared to national standards.

How can an athlete’s diet aid recovery? 2 marks  Eat carbohydrates within 2 hours to speed up recovery  Water is needed to rehydrate the body.  Protein is needed to repair the muscles.  Eat foods with a high GI index- they help convert glucose into glycogen which is stored

What is BMI and what does it measure? (3 marks)

 It is used to estimate levels of obesity.  It is widely used by health professionals  You measure height and weight and then calculate BMI.