Health, Fitness and Wellbeing Revision

This final lesson in the Health, Fitness and Wellbeing topic brings together all the content from Lessons 1–7 into a comprehensive revision resource. It is designed to help you consolidate your knowledge, identify gaps, and practise the types of questions that appear in the OCR GCSE PE (J587) examination. Use this lesson as a revision checklist and a source of practice questions.

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Topic Map

graph TD
    A["Health, Fitness<br/>and Wellbeing"] --> B["Definitions"]
    A --> C["Benefits of<br/>Exercise"]
    A --> D["Consequences of<br/>a Sedentary Lifestyle"]
    A --> E["Age Groups"]
    A --> F["Diet and<br/>Nutrition"]
    B --> B1["Health<br/>(WHO)"]
    B --> B2["Fitness"]
    B --> B3["Wellbeing"]
    C --> C1["Physical"]
    C --> C2["Emotional"]
    C --> C3["Social"]
    D --> D1["Physical"]
    D --> D2["Emotional"]
    D --> D3["Social"]
    E --> E1["Young People"]
    E --> E2["Older Adults"]
    F --> F1["7 Components"]
    F --> F2["Pre/During/Post<br/>Exercise"]
    F --> F3["Hydration"]
    style A fill:#2c3e50,color:#fff
    style B fill:#27ae60,color:#fff
    style C fill:#2980b9,color:#fff
    style D fill:#c62828,color:#fff
    style E fill:#e67e22,color:#fff
    style F fill:#8e44ad,color:#fff

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Key Definitions — Revision Checklist

You must know these definitions precisely. OCR mark schemes reward exact wording.

Term	Definition	Lesson
Health	A state of complete physical, mental and social wellbeing, and not merely the absence of disease or infirmity (WHO)	1
Fitness	The ability to meet the demands of the environment	1
Wellbeing	A state of physical, emotional and social wellness	1
Physical activity	Any bodily movement produced by skeletal muscles that requires energy expenditure	1
Exercise	Planned, structured, repetitive physical activity done to maintain or improve health/fitness	1
Sedentary lifestyle	A lifestyle with a large amount of sitting/inactivity and very little physical activity	4
Energy balance	The relationship between energy consumed (food) and energy expended (activity + bodily functions)	2

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Benefits of Exercise — Quick Reference

Physical Benefits

Benefit	Key Mechanism
Reduced CHD risk	Lower blood pressure, reduced cholesterol, stronger heart
Reduced blood pressure	Stronger heart, improved blood vessel elasticity
Improved bone density	Weight-bearing exercise stimulates osteoblast activity
Obesity prevention	Increased energy expenditure maintains energy balance
Reduced Type 2 diabetes risk	Improved insulin sensitivity, healthy weight maintenance
Improved posture	Stronger core and back muscles support the spine
Improved fitness levels	All components of fitness improve with regular training
Injury prevention	Stronger muscles, bones, connective tissue; better flexibility and balance

Emotional Benefits

Benefit	Key Mechanism
Improved self-esteem/confidence	Achieving goals, developing skills, improved body image
Stress management	Endorphin and serotonin release, physical tension release, distraction
Improved body image	Better body composition, focus on capability, sense of control
Emotional regulation	Healthy outlet for anger, frustration, nervous energy

Social Benefits

Benefit	Key Mechanism
Friendship and social interaction	Team sports, clubs, exercise classes provide social opportunities
Sense of belonging	Being part of a team/club provides identity and community
Cooperation and teamwork	Team sports develop communication, leadership, respect
Avoidance of loneliness	Regular social contact through sport prevents isolation

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Consequences of a Sedentary Lifestyle — Quick Reference

Physical	Emotional	Social
Obesity	Depression	Social isolation
CHD	Increased stress/anxiety	Fewer friendships
Type 2 diabetes	Low self-esteem	Loss of teamwork skills
Reduced bone density	Poor body image	Reduced belonging
Poor posture/back pain	Sleep difficulties	Difficulty participating
Reduced fitness	Reduced mental sharpness	—

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Age Group Applications — Quick Reference

Factor	Young People	Older Adults
Key physical priority	Bone growth, motor skills, healthy weight	Bone density, muscle mass, balance, independence
Key emotional priority	Confidence, stress relief, body image	Combating depression, cognitive function
Key social priority	Friendships, teamwork	Avoiding isolation, maintaining social networks
Recommended activity	60+ min/day moderate-to-vigorous	150 min/week moderate; balance and strength 2x/week

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Diet — Quick Reference

Component	Primary Role	Key Detail
Carbohydrates	Primary energy source	Simple = quick energy; Complex = sustained energy
Proteins	Growth and repair	Essential after exercise for muscle repair
Fats	Concentrated energy, insulation	Unsaturated preferred; fat-soluble vitamin absorption
Vitamins	Body functions and immunity	C = immunity; D = bone health
Minerals	Bones, blood, nerves	Calcium = bones; Iron = oxygen transport
Fibre	Digestive health	Regulates cholesterol and blood sugar
Water	Hydration and temperature	Even mild dehydration reduces performance

Pre/During/Post Exercise Nutrition

Timing	What to Eat/Drink	Why
Pre (2–4h before)	Complex carbohydrates, moderate protein, water	Sustained energy, time to digest
During	Water/isotonic drinks, simple carbs for long events	Maintain hydration and blood glucose
Post (within 30 min)	Carbohydrates + protein, water/electrolytes	Replenish glycogen, repair muscle, rehydrate

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Practice Questions

Short Answer Questions (1–4 marks)

Q1. Define the term "health." (1 mark)