difficult h&f things Flashcards
What are the benefits of an active lifestyle?
Benefits of an active lifestyle: reduced stress and anxiety, reduces severe illnesses, weight loss, improved sleep, reduces chances of type 2 diabetes.
What are the negative side effects to a sedentary lifestyle?
Overweight, over fat, obese.
Including high blood pressure, stokes and heart attack.
What is osteoporosis?
Weak thin, frail ,brittle bones which happens when there is little or no physical activity.
What is moderate activity?
To be active for a short period of time during the day.
What are examples of moderate activity?
brisk walking, water aerobics, cycling on a flat ground, doubles tennis, pushing a lawn mower, hiking, skateboarding, rollerblading, volleyball, shooting practice in basketball.
What is vigorous activity?
To do something with a high intensity activity to point where you are breathless.
What are examples of vigorous activity?
jogging/running, swimming fast, riding a bike fast up a hill, single tennis, football, rugby, hockey, aerobics, gymnastics, martial arts.
Benefits of moderate exercise
Improvement in moods, stress levels, energy levels, lower cholesterol and blood levels.
Benefits of vigorous exercise
Higher calorie burn, more weight loss, improvement in heart health, metabolism, boost in mood.
What are examples of a strength exercise?
lifting weights, heavy gardening, sit ups, pilates, yoga, resistance bands against muscles to cause strength gain.
True or false? Children aged 5-18 years old should aim for 60 minutes of physical activity per day?
True
What is aerobic exercise useful for?
aerobic exercise is useful to improve heart & lungs which is good for running.
Examples of rest and recovery
Sleep, cool down, diet/intake of food, static stretching, massages, ice baths, rehydration, rest.
What are the benefits of sleep?
It provides your body time to recover,gain energy, repair and build up the muscles worked for exercise.
When we get quality sleep the body produces growth hormone.
What is the growth hormone in men and women called?
men - testosterone
women - oestrogen
Benefits of massages
-Reduces muscle soreness (DOMS)
-Removes waste products such as lactic acid.
-Reduces anxiety and improves mood.
Benefits of ice baths
-Lower body temperature
causing blood vessels to narrow.
-To remove lactic acid.
-Blood vessels diolate or widen after getting out of the ice bath.
Benefits of rehydration
-To rehydrate after exercise to replace water lost throughout activity
-Water is crucial breaking down lactic acid to reduce the risk of cramps and DOMS.
-This replaces fluid and electrolytes we have lost through sweat as well as water vapour breathed out.
Benefits on intake of food
-To replenish energy stores we can eat food rich in carbohydrates.
-Bananas are a good energy source for muscles to function properly as bananas have loads of minerals.
-Proteins will help to repair and build during and after a workout.
Benefits of rest
-Provides athletes with a good emotional balance between work, rest and training.
-Decreases the risk of overtraining (extreme fatigue ,illness, increase risk of injury.
-When an athlete trains small tears are made in the muscles which needs time to repair.
