Health And Well Being Flashcards

1
Q

What is health defined as?

A

A state of complete emotional, physical and social wellbeing, and not merely the absence of disease and infirmity.

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2
Q

What is the primary goal of a Personal Exercise Programme (PEP)?

A

To improve personal health through a structured training approach.

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3
Q

What are the three aspects of health that can be improved through regular training?

A
  • Emotional wellbeing
  • Physical wellbeing
  • Social wellbeing
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4
Q

What is required for effective training programmes?

A
  • Planning
  • Aims and design
  • Monitoring and evaluation
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5
Q

Fill in the blank: A clear aim would allow you to create an appropriate _______ design.

A

[PEP]

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6
Q

What training method can be used to improve cardiovascular health?

A

Aerobic training method.

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7
Q

Why is it important to monitor your progress while completing a PEP?

A

To identify problems with the design and modify the programme if necessary.

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8
Q

What should be done if the aims of the PEP are not being met?

A

Evaluate the PEP and modify or set a new aim.

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9
Q

True or False: Regular training with the correct application of principles will decrease fitness.

A

False.

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10
Q

What is one example of a modification that can be made to a PEP?

A

Increasing training time by 5 minutes each session.

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11
Q

What is the role of evaluation in a PEP?

A

To assess if the aims are being met and make necessary adjustments.

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12
Q

Fill in the blank: The PEP should be _______ regularly to ensure its effectiveness.

A

[evaluated]

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13
Q

What can be a clear health aim for a PEP?

A

To increase cardiovascular health.

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14
Q

What might happen if a PEP is not monitored?

A

Health gains expected may not be achieved.

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15
Q

What is the importance of refining activities in a PEP?

A

To ensure they remain appropriate to the aim.

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16
Q

What are the health benefits of regular exercise?

A

Health benefits include:
* Stronger bones
* Reduced chance of developing osteoporosis
* Reduced chance of coronary heart disease (CHD)
* Reduced chance of a stroke
* Reduced chance of obesity
* Lowering blood pressure
* Reducing cholesterol
* Burning excess calories while exercising

These benefits are achieved through participation in weight-bearing activities like running and walking.

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17
Q

How does regular exercise impact the risk of coronary heart disease (CHD)?

A

Regular exercise reduces the chance of coronary heart disease (CHD) by lowering cholesterol levels

Lower cholesterol levels improve blood vessel function, allowing for better oxygen delivery.

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18
Q

What is the relationship between weight loss and health benefits?

A

Weight loss is only a health benefit if you are overweight; losing weight when underweight can damage your health

Being the right weight allows for improved performance by reducing excess weight from additional fat.

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19
Q

What are some negative effects of training on physical health?

A

Negative effects include:
* Overexertion leading to heart attack or stroke
* Overuse injuries
* Less effective immune system

For example, a cold may reduce oxygen delivery and energy production, impacting performance.

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20
Q

True or False: Losing weight is always a health benefit.

A

False

Losing weight is beneficial only if the individual is overweight.

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21
Q

Fill in the blank: The improvements in physical health achieved through exercise can lead to improved _______.

A

[performance]

This connection is crucial for understanding the overall benefits of physical activity.

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22
Q

What should be stated when mentioning lower cholesterol as a health benefit?

A

The impact of lower cholesterol should be linked to a reduced chance of coronary heart disease (CHD)

Simply stating ‘lower cholesterol’ is insufficient without explaining its health implications.

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23
Q

List three benefits of participating in weight-bearing activities.

A
  • Stronger bones
  • Reduced chance of osteoporosis
  • Reduced chance of coronary heart disease (CHD)

Weight-bearing activities include running and walking.

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24
Q

What is one example of a physical benefit of exercise from the given statements?

A

Losing weight if overweight

This directly relates to improved health outcomes.

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25
Q

How can poor physical health affect performance in physical activity?

A

Poor physical health can lead to reduced energy production and oxygen delivery, negatively impacting performance

An example would be experiencing a cold that limits exercise intensity.

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26
Q

What is one benefit of exercise to emotional health?

A

Stress relief: helping to prevent stress-related illnesses such as depression.

Stress relief is crucial for maintaining emotional well-being and can mitigate the risk of developing mental health issues.

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27
Q

How does exercise increase serotonin levels?

A

Exercise causes an increase in serotonin, a chemical found in the body that makes you feel good.

Serotonin is often referred to as the ‘feel-good’ neurotransmitter.

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28
Q

What emotional health benefit can be derived from feeling part of a team?

A

Increased self-confidence/self-esteem.

Being part of a team enhances feelings of belonging and improves self-worth.

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29
Q

List three ways exercise can increase self-confidence.

A
  • Becoming a member of a team
  • Performing better
  • Practicing more

Improved performance and social connections through exercise contribute significantly to self-esteem.

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30
Q

Fill in the blank: Aesthetic appreciation is recognizing the _______ of a movement.

A

[beauty or skill]

This appreciation can enhance enjoyment of physical activities.

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31
Q

What is a negative effect of training on emotional health?

A

Training could lead to injury, which can lead to depression if a performer cannot train.

Injuries can have a significant psychological impact, especially for athletes.

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32
Q

True or False: Increased testosterone from exercise has a direct impact on emotional health.

A

False.

The text specifically mentions serotonin as the key chemical for the ‘feel good factor’ related to emotional health.

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33
Q

What is the ‘Golden rule’ mentioned regarding achieving emotional health benefits?

A

Always try to match a reason why something is achieved with an example of how it can be achieved.

This rule helps to clarify the connection between theory and practical application.

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34
Q

How can physical activity improve emotional health?

A

By helping you ‘feel good’.

Physical activity is linked to various emotional benefits, including improved mood and reduced feelings of anxiety.

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35
Q

What can lead to a decrease in self-esteem in the context of exercise?

A

Injury that prevents training.

This can create feelings of isolation and disappointment in one’s abilities.

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36
Q

Explain how self-esteem can be increased through physical activity.

A

Self-esteem can be increased by achieving personal goals in sports or fitness, leading to a better self-image.

Examples might include completing a race or mastering a new skill.

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37
Q

What is social health?

A

Social health refers to the ability to form meaningful relationships and engage in social activities.

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38
Q

What are the social benefits of an active lifestyle?

A

Social benefits of an active lifestyle may include:
* Meeting new people
* Making new friends
* Improving cooperation skills
* Increasing social activities

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39
Q

How do social benefits of exercise vary between different age groups?

A

Social benefits may vary; for example:
* Elderly persons may need social interaction to avoid loneliness
* Children may engage with friends at school but need to develop social skills

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40
Q

What is the importance of co-operation in social health?

A

Co-operation is important as it leads to better understanding of teammates and improved teamwork skills.

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41
Q

True or False: Training can have negative effects on social health.

A

True

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42
Q

Fill in the blank: Joining a club or team is a great way to achieve the _______ benefits of exercise.

A

social

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43
Q

What is a potential negative effect of training on social health?

A

Less time spent with family and friends due to extensive training hours.

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44
Q

How can joining a local badminton club improve Shaznay’s social health?

A

It provides her the chance to make new friends and reduces feelings of loneliness.

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45
Q

What should you always ensure when answering questions about social health?

A

Relate your answer to a particular age range if asked.

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46
Q

What is the golden rule when answering questions that involve similar terms?

A

Always read questions carefully to ensure you’re thinking about the right one.

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47
Q

What emotional benefit can participation in physical activity lead to?

A

Increased enjoyment

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48
Q

What are lifestyle choices that impact health and wellbeing?

A

Choices about diet, physical activity, rest, and sleep

These choices can lead to either improved health or serious health issues.

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49
Q

What is the recommended daily calorie intake for men?

A

2500 calories

This is according to government guidelines.

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50
Q

What is the recommended daily calorie intake for women?

A

2000 calories

This is based on government dietary guidelines.

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51
Q

What are negative effects of poor dietary choices?

A

Anorexia, obesity, diseases due to lack of nutrients

Examples include rickets, scurvy, and osteoporosis.

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52
Q

What is anorexia?

A

An eating disorder where a person tries to keep their body weight as low as possible

It can severely impact physical activity and overall health.

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53
Q

What are potential consequences of obesity?

A

Reduced ability to move and increased risk of heart issues

Excess weight can lead to serious health complications.

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54
Q

What disease is caused by a lack of vitamin D or calcium?

A

Rickets

This condition results in weak bones.

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55
Q

What disease is caused by a lack of vitamin C?

A

Scurvy

Symptoms include tiredness and weakness.

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56
Q

What disease can result from a lack of calcium?

A

Osteoporosis

This condition can lead to weakened bones.

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57
Q

What is the recommended amount of exercise for 5 to 18-year-olds?

A

One hour of exercise every day

This includes four days of cardiovascular work and three days for muscle and bone strength.

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58
Q

What are the benefits of physical activity?

A

Reduced chance of coronary heart disease (CHD) and osteoporosis

These benefits are significant for long-term health.

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59
Q

What is the importance of work/rest/sleep balance?

A

It prevents tiredness, lack of concentration, and irritability

A good balance is essential for overall health.

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60
Q

How many hours of sleep are recommended for teenagers?

A

8 to 10 hours each night

This amount is necessary for recovery and optimal performance.

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61
Q

Fill in the blank: A lack of sleep can lead to _______.

A

tiredness, lack of concentration, irritability

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62
Q

True or False: Regular physical activity can decrease the risk of health issues.

A

True

Engaging in regular exercise promotes better health outcomes.

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63
Q

What lifestyle choices could make it unlikely for an individual to become anorexic?

A

Eating a balanced diet, maintaining a healthy body image, engaging in regular physical activity

These factors contribute to a healthier relationship with food.

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64
Q

What are some negative effects of alcohol on health?

A

Heart failure, liver disease, cancer

Alcohol consumption is linked to several serious health issues, including heart-related conditions and various cancers.

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65
Q

What are the negative effects of smoking (nicotine) on health?

A

Strokes, bronchitis, increased blood pressure, heart disease, angina, blood clots, increased weight, emphysema, lung cancer

Smoking is associated with a wide range of health problems affecting various systems in the body.

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66
Q

How does smoking affect performance?

A

Slower reaction times, less mobility, loss of coordination, loss of concentration, breathlessness, reduced oxygen-carrying capacity

These effects can hinder performance in both aerobic and anaerobic activities.

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67
Q

Fill in the blank: Smoking leads to _______ due to reduced oxygen-carrying capacity.

A

breathlessness

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68
Q

True or False: Smoking has no impact on athletic performance.

A

False

Smoking negatively affects various aspects of physical performance.

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69
Q

Identify two possible negative effects of smoking on the cardiovascular system.

A

Heart attack, strokes

Smoking significantly increases the risk of serious cardiovascular events.

70
Q

What is one negative effect of smoking on the respiratory system?

A

Bronchitis

Smoking can lead to chronic respiratory conditions, including bronchitis.

71
Q

What lifestyle choice is linked to increased weight?

A

Smoking

Although smoking is often associated with weight loss, it can lead to weight gain in the long term due to metabolic changes.

72
Q

Fill in the blank: Smoking reduces _______ capacity, affecting performance.

A

oxygen-carrying

73
Q

What are the negative effects of smoking on coordination?

A

Loss of coordination

Smoking can impair motor skills and overall physical coordination.

74
Q

What is a sedentary lifestyle?

A

A lifestyle where there is very limited or no physical activity.

75
Q

What are the consequences of a sedentary lifestyle on health?

A

Increased risk of:
* Heart disease
* Type 2 diabetes
* Obesity/excessive weight gain
* Osteoporosis
* Loss of muscle tone and poor posture
* Poor fitness
* Depression

76
Q

How much time do British people sit on average daily?

A

Nearly 9 hours.

77
Q

What are examples of activities that contribute to a sedentary lifestyle?

A

Examples include:
* Spending large amounts of time sitting at school and work
* Using cars or public transport instead of walking or cycling
* Watching TV or playing computer games at home.

78
Q

What campaign was launched to raise awareness about sedentary lifestyles?

A

‘Get Britain Standing’.

79
Q

What health risk is associated with increased blood cholesterol?

A

Heart disease.

80
Q

What is a potential health problem due to being overweight?

A

Increased risk of Type 2 diabetes.

81
Q

What causes osteoporosis?

A

Lack of weight-bearing activity.

82
Q

What is a consequence of weak muscles?

A

Loss of muscle tone and poor posture.

83
Q

What contributes to poor fitness?

A

Lack of muscle use and muscular atrophy.

84
Q

What are the mental health implications of a sedentary lifestyle?

A

Increased risk of depression due to low self-esteem and low serotonin release.

85
Q

What age group has the highest obesity levels according to the data?

A

11-15-year-olds.

86
Q

What trend was observed in obesity levels for 6-10-year-olds between 1994 and 2013?

A

A downward trend.

87
Q

Fill in the blank: The lack of movement is exacerbated by prolonged _______.

88
Q

True or False: Increased metabolic rate is a consequence of a sedentary lifestyle.

89
Q

What is one way to analyze patterns in obesity levels from data?

A

Identify trends over time for different age groups.

90
Q

What should you do when making a point in an analysis?

A

Make one point and then expand on it.

91
Q

What does the term ‘overweight’ mean?

A

‘Overweight’ means that you weigh more than the expected weight for your height and sex.

You can be overweight while not being overfat.

92
Q

Is being overweight harmful?

A

Being overweight is not in itself harmful unless it is accompanied by being overfat.

Top performers may be overweight due to other factors, such as muscle and bone density.

93
Q

What does the term ‘overfat’ signify?

A

‘Overfat’ means you have more body fat than you should have.

Excessive body fat can lead to health problems.

94
Q

List two health problems that can result from being overfat.

A
  • High blood pressure
  • High cholesterol levels
95
Q

Can someone be overfat but not overweight?

A

Yes, it is possible to be overfat but not actually be overweight.

96
Q

What does the term ‘obese’ refer to?

A

‘Obese’ describes people who are very overfat, where body fat has increased to a level that is seriously unhealthy.

This is not just being a few pounds overweight.

97
Q

Name two health risks associated with obesity.

A
  • Mobility issues / lack of flexibility
  • Heart disease
98
Q

How can being obese impact physical activity?

A

Health problems like heart disease can prevent any strenuous physical activity.

Difficulty in walking or running affects the ability to take part in physical activity.

99
Q

Fill in the blank: ‘Overfat’ means having _______ than you should have.

A

more body fat

100
Q

Fill in the blank: ‘Overweight’ means weighing _______ for your height and sex.

A

more than the expected weight

101
Q

Explain the difference between being overfat and being overweight.

A

Being overfat means having more body fat than you should have; overweight means weighing more than you should.

This could be due to being overfat or additional mass.

102
Q

What is a balanced diet?

A

Eating a variety of foods from all the different groups in the correct proportions.

A balanced diet includes carbohydrates, proteins, fats, vitamins, minerals, fibre, and water.

103
Q

What does the Eatwell Guide illustrate?

A

The proportion of different types of foods needed in a balanced diet.

It emphasizes the importance of variety and balance in food choices.

104
Q

What are the seven areas of nutrients needed for a balanced diet?

A
  • Carbohydrates
  • Vitamins
  • Protein
  • Minerals
  • Fibre
  • Water
  • Fats

These nutrients are essential for maintaining health and preventing deficiencies.

105
Q

What is the consequence of insufficient nutrients in the diet?

A

Health issues such as anaemia, rickets, and scurvy.

Each of these conditions is linked to deficiencies in specific nutrients.

106
Q

What does the energy balance refer to?

A

The relationship between the quantity of food intake and the amount of exercise.

Maintaining energy balance is crucial for weight management.

107
Q

What happens if we eat too much in relation to activity?

A

We will become overweight.

This occurs when energy intake exceeds energy expenditure.

108
Q

What happens if we eat too little in relation to activity?

A

We will become underweight.

This occurs when energy expenditure exceeds energy intake.

109
Q

How many portions of fruit and vegetables are recommended daily?

A

Between 5 and 10 a day.

Variety within this group is also important for nutrient diversity.

110
Q

True or False: Diet refers to what we eat on a day-to-day basis.

A

True.

Diet should not be confused with ‘being on a diet’ for weight loss.

111
Q

Fill in the blank: A balanced diet enables us to work and _______ properly.

A

exercise.

Proper nutrition is essential for physical performance and overall health.

112
Q

What are macronutrients?

A

Nutrients required in large amounts for energy and bodily functions.

113
Q

Name the three types of macronutrients.

A
  • Proteins
  • Carbohydrates
  • Fats
114
Q

Which macronutrient should be consumed in greater quantities, fat or carbohydrates?

A

Carbohydrates

115
Q

Why are carbohydrates considered a better source of energy for physical activity?

A

They can be used in either aerobic or anaerobic activity.

116
Q

What is the primary function of proteins?

A

Growth and repair of muscles.

117
Q

What are the main sources of carbohydrates?

A
  • Bread
  • Pasta
  • Potatoes
  • Rice
118
Q

What are the main sources of fats?

A
  • Butter
  • Oil
  • Fatty meats
  • Fried food
119
Q

What are the main sources of proteins?

A
  • Cheese
  • Milk
  • Eggs
  • Lean meat
  • Fish
120
Q

True or False: Fats should form the largest percentage of macronutrients in the diet.

121
Q

Fill in the blank: Fats provide energy but should be eaten in _______.

A

moderation

122
Q

What is a potential negative consequence of consuming too much fat?

A

Weight gain

123
Q

How can proteins be used by performers like sprinters?

A

To aid muscle growth (hypertrophy).

124
Q

Why is it important to consider nutrition when exercising regularly?

A

To maintain a healthy, active lifestyle.

125
Q

What is the distinction between macronutrients and micronutrients?

A

Macronutrients are needed in large amounts, while micronutrients are needed in smaller amounts.

126
Q

Explain the use of macronutrients in maintaining a healthy, active lifestyle.

A

Macronutrients provide energy, support muscle growth, and assist in bodily functions.

127
Q

What are micronutrients?

A

Nutrients needed in small quantities in the diet

Micronutrients include minerals and vitamins, essential for good health.

128
Q

Name two types of micronutrients.

A
  • Minerals
  • Vitamins
129
Q

Why do those involved in physical activity need more micronutrients?

A

They require more to maintain good health.

130
Q

Where are minerals and vitamins found?

A

In the food we eat, with some foods containing more than others.

131
Q

What does the body do with some micronutrients?

A

Stores them, necessitating a fresh supply every day.

132
Q

What is Vitamin D’s role in the body?

A

Helps absorb the mineral calcium.

133
Q

List three foods that contain Vitamin D.

A
  • Milk
  • Cheese
  • Eggs
134
Q

What is the function of calcium?

A

Helps keep bones strong.

135
Q

Where can calcium be found?

A

In foods such as milk and other dairy products.

136
Q

What are two key roles of vitamins and minerals?

A
  • Support immune system
  • Promote general health and growth
137
Q

Where are vitamins typically found?

A

In fresh fruits and vegetables.

138
Q

Where are minerals typically found?

A

In various foods, including meat and vegetables.

139
Q

True or False: Water is a micronutrient.

140
Q

What is the role of water in the diet?

A

Prevents dehydration.

141
Q

What is the function of fibre?

A

Aids the digestive system.

142
Q

List three sources of fibre.

A
  • Cereals
  • Vegetables
  • Nuts
143
Q

Which mineral aids bone development?

144
Q

Which combination does not include a micronutrient?

A

B Water, fibre, carbohydrates, fats

145
Q

What is optimum weight?

A

An individual’s ideal weight that varies depending on several factors

Factors include bone structure, height, sex (male or female), and muscle girth.

146
Q

List the factors that affect an individual’s optimum weight.

A
  • Bone structure
  • Height
  • Sex (male or female)
  • Muscle girth
147
Q

How does bone structure affect weight?

A

Individuals with larger bone structures weigh more than those with smaller structures at the same height

Bone strength is particularly important in contact sports.

148
Q

What is the relationship between height and weight?

A

The taller an individual is, the more they may weigh.

149
Q

In which sports can height be an advantage?

A
  • Basketball (outreach)
  • Cricket (longer levers for bowling)
150
Q

What is the ‘golden rule’ regarding optimum weight?

A

Suggested optimum weight should be used as a guideline and will vary due to several factors.

151
Q

How does sex influence optimum weight?

A

Males tend to have more muscle mass and weigh more than females.

152
Q

Why do males and females compete separately in strength or power activities?

A

Because males generally have more muscle mass, providing them an advantage.

153
Q

What does muscle girth refer to?

A

The size of the muscle, specifically its circumference.

154
Q

How does muscle girth impact weight?

A

People with larger muscle girth will weigh more.

155
Q

In what types of activities is having bigger muscles advantageous?

A
  • Activities requiring speed
  • Activities requiring power
  • Activities requiring strength (e.g., throwing a javelin)
156
Q

Can elite performers be considered overweight?

A

Yes, some may be considered overweight due to high muscle mass.

157
Q

Give an example of athletes who might be considered underweight.

A
  • Jockeys
  • Feather (minimum) weight boxers
158
Q

State three factors that will affect optimum weight.

A
  • Height of the individual
  • Amount of muscle (muscle girth)
  • Sex of the individual
159
Q

Fill in the blank: The _______ of an individual can impact their optimum weight.

A

[bone structure]

160
Q

True or False: Optimum weight is a fixed value for all individuals.

161
Q

What is dietary manipulation?

A

The practice of planning what and when to eat to optimize performance.

162
Q

Why is protein intake timing important for athletes?

A

To maximize muscle tissue recovery and enhance performance.

163
Q

What is the recommended action for athletes after exercise?

A

Consume protein as soon as possible to increase protein synthesis and muscle growth.

164
Q

List three types of power athletes who benefit from timing their protein intake.

A
  • Sprinters
  • Hammer throwers
  • Power lifters
165
Q

What is carbohydrate loading?

A

A strategy to increase glycogen stores in muscles for energy during performance.

166
Q

Why is carbohydrate a preferred energy source over fat during physical activity?

A

Carbohydrate is more quickly usable than fats.

167
Q

Name two types of endurance performers who use carbohydrate loading.

A
  • Cross-country skiers
  • Marathon runners
168
Q

What are the steps involved in carbohydrate loading 1 to 4 days before an event?

A
  • Reduce amount of exercise
  • Eat a high carbohydrate diet
  • Reduce fibre intake
169
Q

What are some effects of dehydration during physical activity?

A
  • Dizziness
  • Nausea
  • Fatigue
  • Muscle cramp
  • Heat stroke
  • Thickening of blood
  • Increased heart rate
170
Q

When should athletes hydrate before performance?

A

Two hours before and just before performance.

171
Q

Fill in the blank: A shot put athlete should think about their timing of protein intake to _______.

A

[optimize muscle recovery and performance]