7 Health, Fitness and wellbeing Flashcards
why do we need a balanced diet
A balanced diet contains lots of different types of food to provide the suitable nutrients, vitamins and minerals required
reasons:
maintains good health and prevents disease
unused energy is stored as fat, which could cause obesity (particularly saturated fat)
suitable energy can be available for activity
the body needs nutrients for energy, growth and hydration.
what is the role of carbohydrates
main and preferred energy source for all types of exercise, of all intensities
what is the role of fat
is an energy source. It provides more energy than carbohydrates but only at low intensity
what is the role of protein
for growth and repair of muscle tissue
what is the role of vitamins and minerals
for maintaining the efficient working of the body systems and general health
what %s should the diet be made up of
55–60% carbohydrate, 25–30% fat, 15–20% protein
dehydration definition
excessive loss of body water that interrupts the function of the body
what does dehydration result in
blood thickening (increased viscosity), which slows blood flow
increases in heart rate/heart has to work harder/irregular heart rate (rhythm)
increase in body temperature/overheat
slowing of reactions/increased reaction time/poorer decisions
muscle fatigue/cramps.
how to prevent dehydration
water balance (hydration)
obesity definition
someone with a large content of fat in their body
obesity is caused by an imbalance in the number of calories consumed to used
how can obesity affect performance in physical activity and sport
limits stamina/cardiovascular endurance
limits flexibility
limits agility
limits speed/power
what physical health problems can obesity cause
cancer
heart disease/heart attacks
diabetes
high cholesterol
what mental health problems can obesity cause
depression
loss of confidence
what social health problems can obesity cause
inability to socialise
inability to leave home
physical health benefits to exercise
improved heart function
improved efficiency of body systems
reduced risk of some illness
ability to do everyday tasks
avoids obesity
mental health benefits to exercise
reduces stress and tension
releases feel good hormones
ability to control emotions
social health benefits to exercise
opportunities to socialise and make friends
teamwork
cooperation
having essential human needs (shelter, clothes and food)
fitness benefits to exercise
improves fitness
reduces chance of injury
aids in the ability to do physical labour
definition of sedentary
inactive
definition of lifestyle
the way a person lives day to day - their typical behaviour
consequences of a sedentary lifestyle
weight gain / obesity
heart disease
hypertension
diabetes
poor sleep
poor self esteem
lethargy
definition of endomorph
pear shaped body
wide hips and narrow shoulders
lots of body fat on body and arms and thighs
which sports they are best for:
rugby, powerlifting, heavyweight boxing, linemen in NFL
definition of mesomorph
wedge shaped body
muscular appearance with high muscle content and low body fat
broad shoulders
broad chest
thin waist and narrow hips
which sports they are best for:
sprinting, swimming, gymnastics
definition of ectomorph
very thin and lean
long arms and legs
narrow shoulders and hips
not much body fat
which sports they are best for:
high jump, long distance running
how is energy obtained
by eating food
what is energy measured in
calories (kcal)
average male daily calories
2500
average female daily calories
2000
which factors change the amount of calories someone needs to consume
age
gender
height
energy expenditure
