Health and Fitness: Exercise, Nutrition, and Sports

Health: A state of complete physical, mental, and social well-being, not merely the absence of disease or infirmity.

Recommended Physical Activity

Minimum recommended physical activity for profit: A minimum of three hours a week, with sessions of at least forty minutes each. Approximately 95% should be light aerobic exercise, with 5% dedicated to medium-intensity exercise and strength building. Include joint flexibility (stretching) and coordination/balance exercises in all sessions.

Benefits of Exercise

Benefits of exercise on the cardiac system: Exercise strengthens muscles and helps reduce surrounding fat.

Benefits in the joint system: More efficient breathing increases oxygenation and reduces stress on respiratory muscles.

Joint benefits: Lowers blood pressure.

Nutrition and Diet

The 6 major food groups and their functions:

• Energy Nutrients: Enable the maintenance of essential functions and physical activity. Includes fats, carbohydrates, and proteins.
• Nutrient Manufacturers: Responsible for growth, maintenance, and tissue regeneration. Includes proteins, minerals, water, fats, and carbohydrates.
• Nutrient Savers: Facilitate the body's defense mechanisms. Includes vitamins, minerals, proteins, and fats.

Water: Constitutes 60% of total body weight. It is responsible for transporting substances, enabling chemical reactions, cooling the body, and waste disposal.

Calorie Consumption Calculation

Total calorie consumption calculation:

• Ages 3-12 (average activity): 1700-2300 kcal/day
• Ages 13-19:
  • Men: Light activity: 2400-2700 kcal/day; Medium activity: 2700-3000 kcal/day; Intense activity: 3200-3600 kcal/day
  • Women: Light activity: 2100-2200 kcal/day; Medium activity: 2300-2500 kcal/day; Strenuous activity: 2700-3000 kcal/day

Body Mass Index (BMI): An indicator of a person's weight in relation to height. Calculated as: BMI = weight (kg) / (height (m))².

Sports Insights: Handball

Handball Goalkeeper: Permitted and Prohibited Actions

• Permitted: Touching the ball with any part of the body within the goal area and moving the ball without restriction. May participate as a field player when leaving the goal area without possession of the ball.
• Prohibited: Leaving the goal area with the ball under control. Bringing the ball into the goal area from outside the area. Exceeding the four-yard limit when taking a penalty. Receiving a pass within the goal area or inserting the ball into the goal area if it originated from there.

What is a Throw-in? Equivalent to a fault; the affected team restarts play from the sideline.

What is a Fake? A deceptive maneuver to gain an advantage. Types include fakes in shooting, passing, and arm movements.

Player Roles: Goalkeeper, winger, back, pivot, center. The pivot's role is to penetrate the defensive wall and create openings.

What is an Exclusion? A player is sent off the field for 2 minutes, during which time the team plays at a disadvantage.

Balance of Power:

• In Attack: Maintain possession, advance towards the goal, score.
• In Defense: Intercept the ball, regain possession, protect the goal.

Offensive and Defensive Systems

Offensive Systems: Attack 3-3, 2-4, and counterattack.

Defensive Systems: Defense 6-0, 5-1, 3-3, and individual defense.

5-1 Defense: This system focuses on covering the areas with the greatest shooting angles, often at the expense of the wing zone. It is common when the offensive team has strong shooters.

Substance Effects

Immediate Effects of Smoking on the Body:

• Carbon Monoxide: Damages the vascular system and reduces oxygen delivery to tissues. Causes fatigue, cough, and expectoration.
• Nicotine: Affects brain pleasure centers, leading to dependence. Increases heart rate, potentially causing arrhythmias. Alters blood viscosity and raises triglyceride and cholesterol levels.

Risks and Consequences of Alcohol Consumption:

• Short-term: Risk of alcohol poisoning. Promotes risky behavior.
• Long-term: Hypertension, sleep disorders, gastritis, increased aggressiveness, gastroduodenal ulcers, depression, liver cirrhosis, sexual dysfunction, heart disease, cognitive impairment, brain damage, dementia, cancer, and psychological issues.