education coaching development BTEC Level 3 National Extended
education – coaching - development BTEC Level 3 National Extended Diploma in Sports Coaching and Development Unit B- health, wellbeing and sport Learning aim- B 3
Learning AIM B 3: Definition of physical health Assignment 2 P 4 - Use national physical health benchmarks and health monitoring tests to assess own physical health.
B 3: Benchmarks of good physical health Health-monitoring tests with normative data • Blood pressure • Resting heart rate • Body fat measurement
B 3: Benchmarks of good physical health- Blood pressure represents the force (pressure) exerted by blood against the arterial walls during a cardiac cycle. systolic blood pressure, the higher of the two pressure measurements, occurs during ventricular contraction (systole) as the heart pumps blood into the aorta. After systole, the ventricles relax (diastole), arterial pressure declines and the heart refills with blood. The lowest pressure reached during ventricular relaxation represents the diastolic blood pressure.
B 3: Benchmarks of good physical health- Blood pressure Normal systolic blood pressure in an adult varies between 110 and 140 mm Hg, and diastolic pressure varies between 60 and 90 mm Hg – the universally recognised healthy BP value is 120/80 Hypertension is categorised by high blood pressure, both systolic and diastolic. Hypertension increases the risk of cardiovascular diseases and kidney failure because it adds to the workload of the heart, causing it to enlarge and over time weaken: this may damage the inner walls of the heart.
B 3: Benchmarks of good physical health- Blood pressure
B 3: Benchmarks of good physical health- Resting heart rate A healthy resting heart rate should range from around 60 to 80 beats per minute - this is called sinus rhythm. Factors that can affect resting heart rate include anxiety, stress, exercise, fear or illness, so if your resting heart rate is slightly high it does not mean you are on death’s door! However high resting heart rates can mean that your heart is not as efficient and will need to work harder to achieve the same results as someone fitter, putting extra strain on the heart.
B 3: Benchmarks of good physical health- Resting heart rate Miguel Indurain, a Spanish cyclist and five time Tour de France winner, had a resting heart rate of 28 beats per minute, one of the lowest ever recorded in a healthy human. Your heart has an electrical system that sends messages to the heart muscle, telling it when to push blood around the body. If you have a problem with your heart’s electrical system, the messages to the heart muscle doesn’t happen at the right time. This can make your heart beat too fast or too slow, or in an uneven pattern. This is an arrhythmia. You may also hear it called an irregular heartbeat.
B 3: Benchmarks of good physical health- Resting heart rate
B 3: Benchmarks of good physical health- Body Fat measurement Body fat measurement • Total body mass • BMI • Body composition
B 3: Benchmarks of good physical health- Body Fat measurement Total body mass • Anthropometry is the measurement and study of the bodies dimensions and proportions. • Generally it is used to determine if an individual is in danger of suffering from chronic diseases as a result of being under or over weight. • Sport performer’s body size plays a significant role in determining how successful they are in their sport. Therefore anthropometric assessment would allow a sport scientist to determine a sport or particular position within a sport. • This is done through profiling the individuals based on their physical characteristics.
B 3: Benchmarks of good physical health- Body Fat measurement Total body mass • Body mass can be simply measured with use of standard set of scales to give a reading of ‘weight’, although we know that this is not the ideal as it would be more beneficial to measure bone, fat, water and muscle separately. This isn’t the easiest of things to achieve without state-of-the-art equipment and an endless budget. • Alternatively, we can easily measure body fat percentage and body fat mass; muscle mass; body shape and fat distribution; and body mass index.
B 3: Benchmarks of good physical health- Body Fat measurement Body Mass Index (BMI) BMI is a method of evaluating body mass as a whole, it does so by evaluating height in comparison to weight. What could be an issue with this method?
B 3: Benchmarks of good physical health- Body Fat measurement Body Mass Index (BMI) This calculation is able to provide the practitioner with an estimate as to weather the client is under weight, normal weight, over weight or obese. The BMI focuses on measuring mass and not body fat. This can become confusing when measuring individuals who have very low body fat yet score a rating of obese – due to muscle normally. Classification BMI Score Underweight <20 Normal weight 20 -24. 9 Overweight 25 -29. 9 Very overweight 30 -40 Seriously overweight >40
B 3: Benchmarks of good physical health- Body Fat measurement Body Composition • Body composition is a method of describing what the body is made of. It includes fat, protein, minerals and body water. • It also describes weight more accurately than BMI • Body composition analysis can accurately show changes in fat mass, muscle mass, and body fat percentage. • Waist-to-hip ratio is one common way of measuring body composition • Waist-to-hip ratio is a measurement of fat distribution on the body and concentrates on the abdominal area • Waist-to-hip ratio can be used to highlight obesity and risks this can pose to an individuals health, such as Type 2 Diabetes and Hypertension
B 3: Benchmarks of good physical health- Body Fat measurement Body Composition- Waist-to-hip ratio guidelines: ACCEPTABLE UNACCEPTABLE EXCELLENT GOOD AVERAGE HIGH MALE < 0. 85 – 0. 90 – 0. 95 > 0. 95 FEMALE < 0. 75 – 0. 80 – 0. 85 > 0. 85 Other methods of body composition measurement include skin fold analysis, DXA scanning, bioelectrical impedance, and hydrostatic weighing.
B 3: Benchmarks of good physical health- Physical activity levels Research and make a table of the recommended physical activity levels for the following age groups: • Infants (less than 1 year) • Toddlers (1 -2 years) • Pre-schoolers (3 -4 years) • Children (5 to 18 years) • Adults (19 -64 years) • Older adults (65 years and over)
B 3: Benchmarks of good physical health- Alcohol consumption Recommended limits: • No more than 14 units a week on a regular basis, this should be spread across 3 or more days if you reach 14 units regularly.
B 3: Benchmarks of good physical health- Sleep Recommended guidelines: Age Recommended Not recommended Newborns 0 -3 months 14 to 17 hours Less than 11 hours or more than 19 hours Infants 4 -11 months 12 to 15 hours Less than 10 hours or more than 18 hours Toddlers 1 -2 years 11 to 14 hours Less than 9 hours or more than 16 hours Pre-schoolers 3 -5 years 10 to 13 hours Less than 8 hours or more than 14 hours School-aged Children 6 -13 years 9 to 11 hours Less than 7 hours or more than 12 hours Teenagers 14 -17 years 8 to 10 hours Less than 7 hours or more than 11 hours Young Adults 18 -25 years 7 to 9 hours Less than 6 hours or more than 11 hours Adults 26 -64 years 7 to 9 hours Less than 6 hours or more than 10 hours Older Adults ≥ 65 years 7 to 8 hours Less than 5 hours or more than 9 hours (National Sleep Foundation, 2020)
B 3: Benchmarks of good physical health- Diet and hydration levels Dietary targets for UK Nutrient Recommendation Total Fat Less than 35% of total energy Saturated Fat Not more than 11% of total energy Protein Less than 15% of total energy Carbohydrate 50% of total energy Fibre (non-starch polysaccharide) 18 g per day Salt 6 g per day
B 3: Benchmarks of good physical health- Diet and hydration levels Calorie consumption An ideal daily intake of calories varies depending on age, metabolism and levels of physical activity, among other things. Generally, the recommended daily calorie intake is 2, 000 calories a day for women and 2, 500 for men. (NHS, 2020) A more personalised approached would be to use your BMR and your physical activity levels to work this out
B 3: Benchmarks of good physical health. Hydration levels Recommended guidelines: Minimum of 2 litres of fluid per day to remain hydrated, plus more based on PA levels
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