Exercise Physiology - Lifestyle Choices Flashcards
What is health?
Health is a complete state of mental, physical, and social well-being without disease.
What is fitness?
Fitness is the ability to meet the demands of the environment.
What is exercise?
Exercise is an activity done to improve one’s health and fitness.
What factors can affect health and fitness?
Factors include diet, alcohol, motivation, friendships and relationships, money, condition of living, illnesses or injuries, job, standard of living, environment, drugs, happiness, and smoking.
What is a lifestyle choice that can affect health?
Smoking and Alcohol
These are common lifestyle choices that have significant health implications.
How does smoking affect health?
Negative effects include respiratory issues and increased risk of diseases
Cigarettes contain harmful ingredients that contribute to these effects.
How does alcohol consumption affect health?
Negative effects include liver damage and addiction
Excessive alcohol intake can lead to severe health problems.
How does smoking affect sports performance?
Reduces lung capacity and endurance
Smoking can hinder athletic performance.
How does alcohol consumption affect sports performance?
Impairs coordination and reaction time
Alcohol can negatively influence athletic abilities.
What is a healthy lifestyle choice related to diet and exercise?
Following a healthy diet and participating in exercise
These choices positively affect the body.
What are the negative effects of choosing an unhealthy diet?
Weight gain and increased risk of chronic diseases
Poor dietary choices can lead to long-term health issues.
What are the positive effects of a healthy diet and physical activity?
Improved overall health and fitness
A balanced approach contributes to better well-being.
What is ‘Energy balance’?
The relationship between calories consumed and calories expended
Essential for maintaining or altering body weight.
What is ‘Energy expenditure’?
The total amount of energy used by the body
Includes basal metabolic rate (BMR) and physical activity.
What does BMR stand for?
Basal Metabolic Rate
The number of calories the body needs at rest to maintain basic functions.
What does HDL stand for?
High-Density Lipoprotein
Known as ‘good’ cholesterol, it helps remove other forms of cholesterol from the bloodstream.
How can diet manipulation benefit health?
Tailors nutrient intake to individual needs
Adjusting diet can optimize health outcomes.
What is a balanced diet?
A diet that includes a variety of foods in the right proportions
Essential for obtaining necessary nutrients.
What is the recommended daily water intake?
8 pints or 12 liters
Adequate hydration is crucial for health and performance.
What are macronutrients?
Nutrients required in large amounts: carbohydrates, proteins, and fats
Provide energy and are essential for growth and maintenance.
What are micronutrients?
Vitamins and minerals required in smaller amounts
Important for various biochemical functions in the body.
Fill in the blank: A diet high in _______ can lead to weight gain.
calories
Excess caloric intake is a key factor in weight management.
Fill in the blank: A diet low in _______ can improve overall health.
sugar
Reducing sugar intake is often recommended for better health.
What is a healthy diet characterized by?
Plenty of fruit and vegetables, varied meals, and water
A healthy diet includes carbohydrates, proteins, and fibers, and typically involves eating three meals a day.
What are some components of an unhealthy diet?
Salt, too much sugar, processed foods, fast food, saturated fats, energy drinks
Overconsumption and snacking can also contribute to an unhealthy diet.
What is the recommended duration of daily exercise?
60 minutes a day
Exercise should involve raising the heart rate and can include vigorous or non-vigorous activities.
What are the benefits of exercise?
Releases happy endorphins, weight training, cardio training, circuit training, aerobic and anaerobic activities
Warm-up and cool-down are important components of an exercise routine.
What is energy balance?
Energy Input = Energy Output
It refers to the amount of calories we take in versus the amount of calories we burn off.
What is a calorie?
A measure of energy in food
Understanding calories is crucial for managing energy balance.
What happens if we have energy balance?
Our weight will remain constant
If you eat too many calories and don’t burn them off, you will gain weight.
What is a positive energy balance?
Energy Input > Energy Output
This occurs when you consume more calories than you burn.
What is a negative energy balance?
Energy Output > Energy Input
This occurs when you burn more calories than you consume.
What is energy expenditure?
The amount of calories burnt off during exercise or physical activity.
Why is it important for individuals to be aware of energy expenditure?
Excess energy taken in as food that is not used during daily energy expenditure is stored in the body as fat.
What does BMR stand for?
Basal Metabolic Rate.
Define Basal Metabolic Rate (BMR).
The rate at which a person uses energy to maintain the basic functions of the body.
What is metabolism?
The sum of all the chemical reactions that take place in the body.
How do BMR and metabolism vary?
They vary from person to person.
Who usually has a higher BMR, men or women?
Men.
Why do men usually have a higher BMR than women?
They tend to have a higher muscle mass.
What factors determine the total amount of energy required by individuals?
- Level of activity
- Body weight
How does physical activity influence energy consumption?
The more active you are, the more energy an individual can consume without gaining weight.
What is the relationship between diet and metabolism?
A good diet will meet the demands of our metabolism.
How does exercise affect metabolism?
Exercise will speed up our metabolism.
What happens to metabolism post-exercise?
Metabolism will be higher.
Fill in the blank: Any excess energy taken in as food that is not used during daily energy expenditure is stored in the body as _______.
fat.
True or False: BMR is the same for all individuals.
False.
What does HDL stand for?
High Density Lipoprotein
HDL is often referred to as ‘good’ cholesterol.
What are HDL’s functions?
Removes fatty deposits in the blood vessels
This helps in reducing the risk of diseases associated with bad cholesterol.
What does LDL stand for?
Low Density Lipoprotein
LDL is often referred to as ‘bad’ cholesterol.
How does exercise affect HDL levels?
Increases the production of HDL
Regular physical activity contributes to higher levels of good cholesterol.
What is the relationship between HDL and disease risk?
Higher HDL levels reduce the risk of diseases caused by LDL
This highlights the importance of maintaining a healthy balance of cholesterol.
What type of cholesterol is considered ‘good’?
HDL
HDL is beneficial for heart health.
What type of cholesterol is considered ‘bad’?
LDL
LDL can lead to health issues such as heart disease.
Fill in the blank: A healthy diet will mean that you will intake less _______ and more HDL.
LDL
A balanced diet is crucial for maintaining healthy cholesterol levels.
Both HDL and LDL can be found in _______.
Foods
Dietary sources can influence cholesterol levels in the body.
What is atherosclerosis?
A potentially serious condition where arteries become clogged with plaque.
Plaque consists of substances called atheroma, which can lead to serious cardiovascular issues.
What are the main causes of atherosclerosis?
- High cholesterol
- Smoking
- Hypertension
- Poor lifestyle choices
Lifestyle choices such as diet and exercise play a significant role in the development of atherosclerosis.
What are common treatments for atherosclerosis?
- Statins
- High blood pressure medications
- Bypass surgery
These treatments aim to lower cholesterol levels and improve blood flow.
Define hypertension.
A condition in which the blood vessels have persistently raised pressure.
Hypertension can lead to serious health issues such as heart attacks and strokes.
What are the causes of hypertension?
- Too much salt
- Lack of exercise
- Smoking
- Alcohol consumption
- Being overweight
Lifestyle adjustments can significantly help in managing hypertension.
What are common treatments for hypertension?
- Healthy diet
- Regular exercise
- Medications to lower blood pressure
These treatments aim to manage and control blood pressure levels.
What occurs during a heart attack?
The supply of blood to the heart is suddenly blocked.
This blockage can cause damage to the heart muscle due to lack of oxygen.
What are common treatments for a heart attack?
- Aspirin
- Medications to dissolve blood clots
- Coronary surgery to restore blood flow
Quick treatment is critical to minimize heart damage.
What is a stroke?
A very serious condition where the blood supply to part of the brain is interrupted or reduced.
Strokes can be caused by a blockage (ischemic) or bleeding (hemorrhagic).
What are common treatments for a stroke?
- Medicines that prevent and dissolve blood clots
- Medications to reduce cholesterol levels
Immediate medical attention is vital for effective treatment of strokes.
Define Type 2 diabetes.
A condition that causes too much sugar in the blood due to insulin resistance.
Factors include diet, ethnicity, age, and other medical conditions.
What are common treatments for Type 2 diabetes?
- Dietary changes
- Regular exercise
- Insulin injections
- Cell transplants
Management of Type 2 diabetes focuses on maintaining blood sugar levels.
