Health And Fitness Flashcards
What are the benefits of physical health and well being
Reducing risk of some illnesses
helps avoid obesity
improves heart function
What is serotonin
A chemical that is responsible for maintaining mood balance
a deficit of serotonin can lead to depession
What are the benefits of mental health and well being
lowers the level of stress and tension
releases feel good hormones such as serotonin
helps with controlling emotions
What are the benefits of social health and well being
Make friends and socialise
involved in team work
actively involved in cooperation with other people
What is general fitness
the level of fitness suitable for a beginner standard performer
what is specific fitness
the level of fitness required for an elite standard performer in the same activity
How can obesity effect the components of fitness
It limits: stamina and CV flexibility agility speed and power
How can obesity effect physical factors
It increases: chances of cancer heart disease and heart attacks chance of diabetes high cholesterol
How can obesity effect mental factors
it increases:
causes ill health
chances of depression
loss of confidence
How can obesity effect social factors
It could causes an inability:
to socialise
leave home (only in extreme cases)
What percentages should a balanced diet contain
55-60% carbohydrates
25-30% fat
15-20% protein
Why should you have a balanced diet
- unused energy is stored as fat which could cause obesity
- suitable energy can be available for activity
- the body needs nutrients for energy growth and hydration
Are saturated fats better than unsaturated fats
no unsaturated fats are good for you
What’s the main energy source for the body
Carbohydrates
What are the 2 types of carbohydrates
simple carbs
complex carbs
Where are carbohydrates stored and what are they stored as
They’re stored as glycogen in the liver and muscles
What do endurance athletes often do before an event
They carbo-load in order to increase their energy levels before a competition
What are the 2 sources of protein and give an example
Animal protein - fish, chicken, red meat
vegetable protein - beans, grains, eggs, milk, cheese
Do you need large or small amounts of vitamins
Only small amounts of vitamins are needed
What is Vitamin A and what does it do
a fat-soluble found in milk and dairy products
Helps maintain healthy skin eyes and bones
why are minerals good
essential for health and bone and connective tissue formation
Examples of minerals and what they do
Iodine - hormone formation, from the thyroid gland
Iron - needed for the transport of O2 by red blood cells
calcium - contained in: dark green leafy veg, broccoli, milk products and salmon
What are the 3 different types of fat
saturated
monounsaturated
polyunsaturated
Where are the commonly found
cheese cream meat cooking oils butter margarine
What is viscosity
Thickening of the blood
What will effect how much water you have to take in
intensity of any work or exercise being carried out
time spend exercising
temperature and humidity of your environment
What will happen when you become dehydrated
-blood thickening (slows blood flow)
-increases heart rate could result in an irregular heart rate/ rhythm
increased body temperature
muscle fatigue or cramps
What factors effect the Kcal intake
age
height
gender
exercise
Should you eat before an activity
you shouldn’t eat to close before an activity, ideally you shouldn’t eat within 2 hours of the activity
Should you eat during an activity
it ins’t recommended but a banana in small quantities is alright
Should you eat after an activity
you should wait 2 hours after the activity before eating substantial amounts
Ectomorph somatotypes physique
Narrow shoulders and hips
tall lightly muscled
good at endurance events
Mesomorph somatotypes physique
muscular appearance
wide shoulders narrow hips
little body fat
good at strength and power sports
Endomorph somatotypes physique
pear shaped body wide hips
trouble losing weight but can gain muscle
ideal sports don’t require high levels of speed or mobility
What percentage of carbs should you have
55-60%
What percentage of protein should you have
15-20%
What percentage of fats should you have
20-35%
