Fitness and Health Flashcards
What does healthy mean
Free from disease with mental and physical wellbeing
What does being fit mean
How much physical activity you do and recovery time
What are 5 ways to measure fitness
Stamina Strength Flexibility Agility Speed
What is cardiovascular efficiency
What does it measure
How well the heart copes with aerobic exercise and how quickly it recovers afterwards
Measures general fitness
What is normal resting pulse for an adult
Between 60bpm and 100bpm
What vessels pumps blood around the body
are they away/to the heart?
Arteries- AWAY FROM HEART
Capillaries
Veins-TO HEART
What is blood pressure a measure of
Force of blood per unit area
What is it called when heart muscle contracts forcing blood into arteries around body
Systolic
What is it called when heart relaxes and pressure in arteries drops
Diastolic
What is normal blood pressure
120/80mmHg
Systolic/diastolic
What factors increase blood pressure
High stress
Smoking- carbon monoxide and nicotine affect heart
Excess alchohol
Excess weight- strain on heart
Excess saturated fat in diet -cholesterol builds up in arteries restricting blood flow
Excess salt in diet
What substances are also needed in a balanced diet to keep humans healthy but do not provide energy
Minerals eg. Iron needed to make haemoglobin in red blood cell
Vitamins eg. Vitamin C prevents scurvy
Fibre- prevents constipation
Water- prevents dehydration
What is BMI formula
BMI= mass(kg) / height (in m)2
What are carbohydrates made of
Simple sugars such as glucose
What are fats made up of
Fatty acids and glycerol
What happens to carbohydrates, fats and proteins (food molecules) that are not used immediately
Carbohydrates- stored in liver as glycogen or converted to fat
Fats-stored under skin and around organs as adipose tissue
Proteins are not stored
What are essential amino acids
Your body cannot make them
What are non-essential amino acids
Made in the body
What are first class proteins
Contain all different types of amino acids. These foods enable body to make all necessary proteins.
Fish,meat
What are second class proteins
Plant matter, not all necessary amino acids
Beans,pulses
What does protein deficiency result in
Kwashiorkor
Muscles waste away and stomach swells with fluid
What is used to calculate daily intake of protein
EAR
protein= 0.6 x body mass (kg)
How does smoking increase blood pressure
Give the two ways
CARBON MONOXIDE- restricts red blood cells carrying oxygen by combining with the haemoglobin in them. The heart has to beat faster to make up for lowered oxygen capacity
NICOTINE- has a direct affect on the heart making it beat faster
How is long term high blood pressure dangerous
Blood vessels can weaken and eventually burst
Burst blood vessels in the brain or kidneys is very dangerous
What are the problems with low blood pressure
Blood does not circulate efficiently so some parts of the body are deprived of glucose and oxygen. This may. Be due to a weak heart
This can lead to dizziness and fainting with poor circulation, cold hands and feet
What must a balanced diet contain
Carbohydrates and fats- provide energy
Protein- growth and repair of tissues
What are amino acids
Long chains of protein molecules
How would EAR calculation vary
May vary depending on age or whether a woman is pregnant or producing milk to provide nutrients for the baby
Or a more physical lifestyle to repair muscle
What are some results of anorexia nervosa
When people starve or restrict what they eat
Extreme weight loss and poor growth, constipation and abdominal pains, poor circulation
Can lead to brittle bones (osteoporosis)
What are some results of bulimia nervosa
When people make themselves vomit or take laxatives to get food out of their system before it can be digested
Large weight fluctuations, sore throat, tooth decay, increased risk of problems with internal organs
Which side of the heart is rich in oxygen
Oxygenated
The left side
Which side of the heart is not rich in oxygen (deoxygenated)
The right side
