diet and weight Flashcards
what is energy balance
when calories in = calories out
how do you get calories in
food eaten
how do you get calories out
work and exercise
average calorie intake for men
2500kcal per day
average calorie intake for women
2000kcal
average calorie intake for 15-18 men
2755kcal per day
average calorie intake for 15-18 women
2110kcal per day
what is carbo loading and protein intake
a strategy used by athletes to maximise the stores of glycogen (energy) in the muscles and liver
what is a sedentary lifestyle
little, irregular or no physical activity
what is anorexia
a prolonged eating disorder due to loss of weight and appetite - a psychological condition
what is underweight
weighing less than normal, healthy or required
what is overweight
weighing in excess of normal but not necessarily harmful, can be medical or due to eating more calories than go out
what is overfat
body fat in excess of normal
what is obese
extreme weight and has medical risks
consequences of a sedentary lifestyle
depression
coronary heart disease
diabetes
osteoporosis
loss of muscle tone and posture
high blood pressure
impacts components of fitness
how is depression a consequence of a sedentary lifestyle
exercise can reduce depression
how is coronary heart disease a consequence of a sedentary lifestyle
when sitting down, your muscles burn less fat and blood flows slower, causing fatty deposits to clog the heart more easily
how is diabetes a consequence of a sedentary lifestyle
glucose in blood is too high and insulin carries glucose to cells for energy and if we are inactive then cells don’t respond as quick to the insulin so the pancreas produces more
how is osteoporosis a consequence of a sedentary lifestyle
weight bearing exercises causes muscles to become thicker, denser and stronger
how is loss of muscle tone and posture a consequence of a sedentary lifestyle
abs keep you upright and when sitting, they loose tone and soften and the spine looses flexibility
why are many sports people classified as overweight
due to muscle / bone density
how can being dehydrated impact your performance
increasing body temperature so you could overheat and faint
causing muscles to fatigue more quickly which could cause cramps
increasing heart rate so the heart must work harder to supply oxygen to the muscles
making blood more viscous which means less oxygen will be sent to working muscles so it will be harder to remove waste products
what is optimum weight
the most favourable weight to produce the best performance in a sport
how can you work out optimum weight
height / weight chart
BMI calculator
how does a BMI calculator work
uses height, weight, age and activity level tot calculate healthy weight for height
factors affecting optimum weight
height
gender
bone structure
muscle girth
how does height affect optimum weight
as if you are taller you have a longer skeleton so are heavier
healthy bones are also denser
how does gender affect optimum weight
men tend to be heavier as they have a heavier bone structure and bigger muscle mass
how does bone structure affect optimum weight
bigger bones weigh more
denser bones are heavier
density is increased by vitamin D, calcium and weights
how does muscle girth affect optimum weight
circumference of muscle
bigger girth means more muscle weight which means you are stronger
men typically have higher girth
