2E - Health, Fitness and Well being Flashcards
Define obesity
Describe people with high fat content, caused by imbalance in calories consumed and those expended through activity. Can be also a BMI over 30.
What is a calorie?
A unit of measurement for heat or energy production in the body and is obtained from the food we eat.
What is an energy balance?
Energy in = Energy out, body weight will stay the same.
What is a positive energy balance?
Energy in is more than energy out, body weight will increase - result in obesity/becoming overweight.
What is a negative energy balance?
Energy in is less than energy out. Body weight will decrease - energy expenditure will be higher than taken in through food.
What is the average calorie intake required per day for male/female?
- 2500 - Male
- 2000 - Female
What is the definition of a balanced diet?
A diet that contains the right quantity of food so you can only expend as much calories you consume each day.
What 7 things make up a balanced diet?
- Carbohydrates
- Fat
- Protein
- Vitamins
- Minerals
- Fibre
- Water
Definition of Nutrition
Process of consuming the food your body needs in a well-balanced diet.
What is the difference between a simple and complex CHO?
Simple = raise blood glucose levels quickly i.e. sugar, sweets, fruit juice / Complex = releases energy slowly and more evenly – i.e. vegetables, bread, pasta etc.
What is the percentage of: - Carbohydrates - Fat - Protein In a balanced diet?
Carbs - 55-60%
Fat - 25-30%
Protein - 15-20%
What is the purpose of fat in your diet?
Provide more energy per gram than CHO but can only be used for aerobic activity.
What is the purpose of protein in the body?
For the growth and repair of muscle / tissues in the body.
What is the purpose of carbohydrates?
Main source of energy for all types/intensities of exercise.
What are vitamins and minerals? Use?
Vitamins are organic substances and minerals are inorganic substances. They are needed in small quantities but are essential for body system to function efficiently and ensure general health.
Definition of ‘Hydration’
Having enough water in the body to enable it to function properly.
Define ‘Dehydration’
Excessive loss of water from the body, interrupting normal function of body.
Define ‘Rehydration’
Consuming water to restore hydration.
What percentage of the human body is made up of water?
60%
How is water taken in and lost?
Water is taken in through food and drink.
Water is lost through sweat, urine, faeces.
What does dehydration result in?
Blood thickening - becomes more viscous, slows speed of blow flow.
Increase in HR, Body temp, muscle fatigue and nausea.
Decrease in reaction time.
What are the factors of calorie intake? (Acronym)
HAGEE
Height - Taller require more calories, larger skeleton.
Age - Younger (U25) need more (older use fat)
Gender - Men require more, larger skeleton/muscle mass.
Energy Expended - More exercise you do, more calories you need.
What are the benefits from maintaining a level of fitness?
- Lower risk of illness/injury/mental health
- Loss/ sustaining of weight
- Self-discipline, improve self-esteem.
Define ‘Fitness’
The ability to meet, or cope with, the demands of the environment.
