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PE > diet and weight > Flashcards

diet and weight Flashcards

1
Q

what is energy balance

A

when calories in = calories out

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1
Q

how do you get calories in

A

food eaten

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2
Q

how do you get calories out

A

work and exercise

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3
Q

average calorie intake for men

A

2500kcal per day

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4
Q

average calorie intake for women

A

2000kcal

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5
Q

average calorie intake for 15-18 men

A

2755kcal per day

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6
Q

average calorie intake for 15-18 women

A

2110kcal per day

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7
Q

what is carbo loading and protein intake

A

a strategy used by athletes to maximise the stores of glycogen (energy) in the muscles and liver

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7
Q

what is a sedentary lifestyle

A

little, irregular or no physical activity

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8
Q

what is anorexia

A

a prolonged eating disorder due to loss of weight and appetite - a psychological condition

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9
Q

what is underweight

A

weighing less than normal, healthy or required

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10
Q

what is overweight

A

weighing in excess of normal but not necessarily harmful, can be medical or due to eating more calories than go out

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11
Q

what is overfat

A

body fat in excess of normal

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12
Q

what is obese

A

extreme weight and has medical risks

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13
Q

consequences of a sedentary lifestyle

A

depression
coronary heart disease
diabetes
osteoporosis
loss of muscle tone and posture
high blood pressure
impacts components of fitness

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14
Q

how is depression a consequence of a sedentary lifestyle

A

exercise can reduce depression

15
Q

how is coronary heart disease a consequence of a sedentary lifestyle

A

when sitting down, your muscles burn less fat and blood flows slower, causing fatty deposits to clog the heart more easily

16
Q

how is diabetes a consequence of a sedentary lifestyle

A

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

17
Q

how is osteoporosis a consequence of a sedentary lifestyle

A

weight bearing exercises causes muscles to become thicker, denser and stronger

18
Q

how is loss of muscle tone and posture a consequence of a sedentary lifestyle

A

abs keep you upright and when sitting, they loose tone and soften and the spine looses flexibility

19
Q

why are many sports people classified as overweight

A

due to muscle / bone density

20
Q

how can being dehydrated impact your performance

A

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

21
Q

what is optimum weight

A

the most favourable weight to produce the best performance in a sport

22
Q

how can you work out optimum weight

A

height / weight chart
BMI calculator

23
Q

how does a BMI calculator work

A

uses height, weight, age and activity level tot calculate healthy weight for height

23
Q

factors affecting optimum weight

A

height
gender
bone structure
muscle girth

24
Q

how does height affect optimum weight

A

as if you are taller you have a longer skeleton so are heavier
healthy bones are also denser

25
Q

how does gender affect optimum weight

A

men tend to be heavier as they have a heavier bone structure and bigger muscle mass

26
Q

how does bone structure affect optimum weight

A

bigger bones weigh more
denser bones are heavier
density is increased by vitamin D, calcium and weights

27
Q

how does muscle girth affect optimum weight

A

circumference of muscle
bigger girth means more muscle weight which means you are stronger
men typically have higher girth

PE (15 decks)

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