1. In This Section We Will Be Studying The Following Topics:
FIT AND HEALTHY
In This Section We Will Be Studying The Following Topics:
What does being fit and healthy mean?
Breathing or Respiration?
What is healthy eating?
The nutrients in our diet.
Keeping our muscles and joints moving.
Keeping our lungs healthy.
Smoking.
How do drugs and alcohol affect our bodies?

2. HOW FIT ARE YOU?
Everyone stand up! Watch for the instructions and sit down if the statement does not apply to you.
I always go up
the stairs,
I never take the lift.
I always try to eat
healthily. I don’t eat
junk food.
I play for a sports team
e.g. football, netball
rugby, hockey etc.
I always walk to my
friend’s house. I
don’t ask for a lift.
My heart rate goes
back to
normal very quickly
when I have finished
exercising.
I like individual sports
e.g. running and swimming,
not team sports.
I get at least eight hours
sleep every night.

3. FITNESS Energy. Respiration.
Fitness means how well your body is set up for exercise.
For you to exercise, your body needs energy.
This energy comes from the cells, from respiration.
Glucose.
oxygen.
Respiration.
Energy.
Carbon
Dioxide.
Water.

4. WHAT NEEDS TO BE DONE? What we eat!
To stay fit there are many areas we have to control.
What we eat!
Do we eat enough food to stay at the correct body weight? It is not good to be too thin or too fat.
Do we eat lots of fatty food or do we grill our food?
Do we eat lots of take-away food?
Do we drink enough water?
Are we eating plenty of foods from enough different food groups?
Do we drink lots of tea or coffee?

5. EXERCISE
The amount of exercise we take helps us to use up the food we eat.
We need carbohydrates (starch/sugary food) in our diet for energy.
If we do not get enough carbohydrates we use up stored fat and protein.
STARVING means using up our body reserves of fat and then muscle protein.
It is very hard to exercise if you do not have the right food coming into your body.

6. FOOD FOR FITNESS
A balanced diet should include all of the following food groups:
Fat, carbohydrate, protein, water, fibre, vitamins & minerals.
You have to make sure you eat them in the right proportions as well.
A diet that is high in fat is bad for your heart.
You only need small amounts of vitamins and minerals.

7. USING NUTRIENTS Nutrient. What we use it for Carbohydrate. Fat.
Vitamins & Minerals.
Fibre.
Water.
Protein.
For instant energy. It can be stored if there is too much.
For storage, energy and warmth.
To keep chemical processes happening.
To keep the bowel and digestive system working well.
To make the chemical reactions take place.
To assist growth and repair To make new cells.

8. HEALTHY EATING POOR CHOICES GOOD CHOICES Look at the foods below.
How many are good and how many are bad for you?
(Once you have decided click for the right answers)
POOR CHOICES
GOOD CHOICES

9. HEALTHY EATING GOOD CHOICES POOR CHOICES Look at the foods below.
How many are good and how many are bad for you?
GOOD CHOICES
POOR CHOICES

10. VITAMIN C Vitamin C is found in citrus fruits.
It helps to keep your skin and gums healthy.
Sailors used to suffer from a disease called scurvy because they didn’t get enough fresh fruit.
They used to be given limes to give them vitamin C and this is why you sometimes hear British sailors being called ‘limeys’.
Cooking destroys some of the vitamin C in foods so it better to eat vegetables when they are raw.
The higher the temperature used for cooking, the more vitamin C you will lose.

11. MINERALS AND VITAMINS
Small quantities of vitamins and minerals are needed in the diet to keep us healthy.
Match up the vitamin or mineral to what it prevents and then to the food it is found in. A B
Iron. C
Calcium.
Night blindness.
Anaemia.
Weak bones and teeth.
Scurvy.
Unhealthy skin.
Liver, vegetables,
especially carrots & butter
Cheese, milk, liver, eggs
Liver and leafy
green vegetables
Citrus fruits, green vegetables
Cheese, milk, dairy products

12. BREATHE ON Match up the correct definition for each process.
Is a chemical reaction that happens in all cells. It is the process of releasing energy from our food.
Breathing.
Respiration.
Is simply the movement of air in and out of the lungs.

13. BREATHING INHALE This means taking air into the lungs.
The diaphragm flattens and is pulled taught and the muscles in the ribs contract and lift the rib cage.
There is more space inside the chest and the air moves in.
EXHALE
This means releasing air out of the lungs.
The diaphragm domes and is moved upwards and the
muscles in the ribs are relaxed and lower the rib cage.
There is less space inside the chest and the air moves out.

14. CILIA IN THE RESPIRATORY SYSTEM
Ciliated cells are found lining the air passages.
They have small structures called cilia found on them and these are like hairs.
These hairs waft along dust and dirt.
This dust and dirt gets trapped in the mucus.
Cilia can be damaged by smoking.
Ciliated epithelium.
Ciliated cells.

15. SMOKING NICOTINE This substance is ADDICTIVE.
Smoke contains chemicals that affect the amount of oxygen taken into our bodies.
Cigarettes, cigars & pipe tobacco contain:
NICOTINE
This substance is ADDICTIVE.
It makes your blood vessels narrow and your blood pressure increase.
It makes the heart beat quicker and puts the heart under strain.
Tar
This is a sticky substance that contains dangerous chemicals and settles in lungs.
It irritates the lungs causing coughing.
In the long term this can cause cancers.
CARBON MONOXIDE is released into the blood stream. This gas cuts down the amount of oxygen that the red blood cells can carry.

16. BREATHING/RESPIRATION
Work out whether each of these statements is True or False.
Respiration is the process of releasing energy from food.
Breathing makes energy.
Respiration is the process of getting oxygen into the body and carbon dioxide out.
Respiration happens in the lungs.
Athletes tend to have bigger lungs.
When we are running we breathe faster and deeper.
If you are fit your breathing rate returns to normal very quickly after exercise.
TRUE
FALSE
FALSE
FALSE
TRUE
TRUE
TRUE

17. BREATHING/RESPIRATION
Respiration is the process of releasing energy from food.
Respiration releases energy.
Breathing is the process of getting oxygen into the body and carbon dioxide out.
Respiration happens in the cells.
When we are running we breathe faster and deeper to get more oxygen to the cells and remove more carbon dioxide.
If you are fit your breathing rate returns to normal very quickly after exercise.

18. Smoking is bad for your body.
Look at the table below and tick whether you think the information is true or false.
Information.
True.
False.
Increased risk of chest infection.
Tar causes cancer of the lungs, throat, mouth and stomach.
Cilia stop working because the tar causes mucus to build up.
Tar is addictive.
Smoking can lead to heart disease and even limb amputations.
Carbon monoxide gets carried by the blood instead of oxygen.
Increased risk of getting bronchitis.

19. The function of the skeleton is to:
THEM BONES
The function of the skeleton is to:
Support our soft tissues.
Protect our vital organs.
Provide a framework of levers so that muscles can attach and we can move.
The different bones of the skeleton are connected by joints.

20. JOINTS
There are different types of joint in our bodies.
BALL AND SOCKET.
Shoulder
Hip
This allows free rotational movement in all directions.

21. JOINTS
HINGE.
Elbow
Knee
Allow bones to move backwards and forwards in one direction like a door opening and closing.

22. JOINTS
GLIDING.
Hands and Feet
Allow bones to slide over each other to allow extension movements.

23. JOINTS Pivot - neck Fixed Fused
There are also some other different types of joint in our bodies.
Pivot - neck
Allow bones to move in circular movements. We can look around or up and down on this pivot.
Fixed
This happens when bones grow and when the skull fuses in the years after birth . When we are born there is an area on the top of our heads called the fontanel where the bones have not grown and fused.
Fused
This happens in the pelvis of females. The joint is only ever stretched apart when the birth canal needs to widen.

24. HOW THE KNEE JOINT WORKS
The knee is an example of a hinge joint.
The tibia (shin bone) can move up and down.
The joint moves because the muscles pull on the tendons which move the bone.
The ligaments prevent the bones from pulling apart. If they did the knee would dislocate.
The synovial membrane makes fluid which lubricates the joint.

25. THEM BONES Label the joints on the skeleton: Shoulder. Rib. Elbow.
Wrist.
Hip.
Finger.
Knee.
Ankle.

26. JOINTS
Look at the joints named below. Fill in the table to show what each type of joint is.
Joint.
Ball and Socket.
Hinge.
Fixed.
Shoulder.
Elbow.
Knee.
Skull.
Wrist.
Ankle.
Hip.

27. MUSCLES Antagonistic Muscles. This means that muscles work in pairs.
When one muscle contracts (gets shorter) the other muscle relaxes.
We have pairs of muscles in different places in our bodies. The biceps and triceps allows us to raise and lower our arm below the elbow.

28. Work out what each muscle has to do for you to bend your arm.
BEND IT
Work out what each muscle has to do for you to bend your arm.
To bend the arm.
To straighten the arm.
Biceps muscle.
Triceps muscle.
Relaxes.
Contracts.
Relaxes.
Contracts.

29. ALCOHOL
TASK
Look at the drinks below and find out how many units of alcohol they count for.
1 UNIT
1 UNIT
2 UNITS .
1 UNIT
A man should only have up to 21 units a week.
A woman should only have up to 14 units a week.
Why do you think that there is a difference between men and women?

30. ALCOHOL
Alcohol is a substance that is found in wine and spirits and liqueurs in large amounts.
It is also found in beer and lager in lesser amounts.
Alcohol can affect you in many different ways. People drink alcohol because they like the effect but too much too often causes long term damage to the body.
You lose your inhibitions. You do things that you would not normally do. Your judgement is affected. This is why you should not drive a vehicle.

31. ALCOHOL
It makes you lose your balance. It makes your speech slurred and often louder. It makes your vision blurry.
It also makes you lose a lot of urine and you go to the toilet frequently.
You also drop your body temperature and react more slowly.
It damages your liver and the long term abuse of alcohol is death by liver disease or cancers.

32. ALCOHOL Information. Positive. Negative.
Look at the information in the table.
Decide whether you think the statement is a positive or negative comment about alcohol.
Information.
Positive.
Negative.
It can make you feel relaxed.
It is addictive.
You can feel dizzy when you have drunk a lot.
It is a depressant.
It slows down activity in your brain.
It can cause liver damage, cirrhosis and brain damage.

33. DRUGS
A drug is a substance which affects the way our body reacts or feels. It may also affect the way our body works.
These are prescribed by a doctor or pharmacist and they are designed to treat medical conditions.
We can become addicted to these drugs too. We should not take other people’s prescribed medicines.
Medical.
Bought or by prescription.
Illegal drugs.
These are drugs such as Ecstacy, Heroin , Cocaine and LSD. It is illegal to be in possession of them.

34. DRUGS
A drug is a substance which affects the way our body reacts or feels. It may also affect the way our body works.
ALCOHOL, NICOTINE AND CAFFEINE.
Alcohol is a relaxant.
Nicotine and caffeine are stimulants - they make you alert.
Did you know that cola and tea contain caffeine too! You can buy caffeine-free varieties of these drinks.

35. ADDICTION AND WITHDRAWAL
When we do not feel ‘normal’ without a substance in our bodies we say that ‘we can’t do without it’. This is called an ADDICTION.
We can become addicted to caffeine and drugs such as painkillers.
It is hard to break this cycle of addiction and we have problems doing this. We say we are WITHDRAWING from the use of the substance.

36. Illegal drugs are harmful to our bodies.
Match up the drugs below to the symptoms they cause in the body.
Marijuana
Ecstasy/ LSD
Steroids
Cocaine/ heroin
Speed
Collapse of personality.
Can make you sterile, moody and bad-tempered.
Nausea, over-heating, dehydration, brain damage.
Smoking related illnesses and memory loss.
Gives you extra energy but causes a
change in personality.

37. CHECK YOUR LEARNING What does being fit and healthy mean?
Do we respire with our lungs?
What are the main food groups we need to eat?
How does regular exercise help us?
What does inhale and exhale mean?
What are the three main substances in cigarette smoke?
Can alcohol make us feel relaxed?
Could a drug such as paracetamol be addictive?

38. CHECK YOUR LEARNING- ANSWERS
Fit and healthy means getting enough sleep, exercise and having
a good diet.
We respire in our cells, we breathe with our lungs.
We need to eat Carbohydrates, Proteins, Fats, Vitamins & Minerals and Fibre and we need to drink water.
Regular exercise helps to keep our joints moving and our muscles strong. It also helps us to use up extra carbohydrates that we may have eaten so that we do not become overweight.
Inhale means to take in air.
Exhale means to breathe out air.
The three main substances are TAR, CARBON MONOXIDE AND NICOTINE.
A small amount of alcohol does make us feel relaxed but we should always stick to the limits!
All substances could become addictive and we can become addicted to painkillers.