Health, Fitness and Diet Flashcards
What are the three components of health
Social
Physical
Mental
Define health and well-being
A lifestyle that positively contributes to physical mental and social wellbeing
What is serotonin
A feel good chemical released during exercise
Define somatotypes
A category that people are in according to their body shape
What is an ectomorph
Long and lean with little body fat
Find it hard to gain weight
What’s an endomorph
Lots of body fat
Heavier and rounder
What’s a mesomorph
Athletic
Solid
Strong
Can gain and lose weight easily
How is a somatotype measured
Using height, weight, bone size, muscle girth and fat measurements
Define a sedentary lifestyle
A lifestyle with irregular or no physical activity
What does a sedentary adult decide to not take part in
Exercise or sport
What are the consequences of a sedentary lifestyle
Bad confidence
Insomnia
susceptible to cancer and influenza
Define obesity
People with a large fat content - 40% or above
Imbalance of calorie intake and expenditure
BMI of over 30
How does obesity affect physical ill health
Contributes to:
Development of cancer
Heart disease
Diabetes
How does obesity affect mental health
Leads to depression, loss of confidence
How does obesity affect social health
Inability to socialise
Lack of confidence
Define diet
The normal food we eat
What does a diet need to provide
Energy
Macros and micros
Hydration
Define balanced diet
Eating the right amount of calories for your expenditure
Eating different types of food
What is the average make intake of calories
2500kcal
What is a females average intake of calories
2000kcal
What are the factors that affect how many calories we eat
Age
Gender
Height
Basal metabolic rate
How do we work out our metabolic rate
25 x body weight x (either 1.2 for sedentary, 1.5 for moderately active and 2 for very active)
What are the 7 different nutrients
Protein water carbs minerals vitamins fat fibre
What percentage of our diet do the different macros take up
Protein - 15-20%
Fat- 25-30%
Carbs- 55-60%
What is protein used for
Growth and repair
What is carbohydrates main function
Providing energy
What’s fats main function
Maintain body temp
What’s some sources of vitamins and minerals
Fruit and veg
Are minerals inorganic
Yes, and they assist the body with many of its functions
How much of our body is made from water
50%
What does the amount of water we drink a day depend on
The environment
Temp you are in
Exercise you do
What are the two forms of fats
Saturated and unsaturated
What are the two types of carbohydrates
Complex=slow release
Simple=fast release
Define hydration
Having enough water to enable normal functioning of the body
Define dehydration
Excessive loss of body water interrupting the function of the body
Define rehydration
Consuming water to restore hydration
What determines how much fluid is lost/needs to be replaced during exercise
Intensity, time and temp
How much water do we need on average for every hour of exercise
1 litre of fluid
What do isotonic sports drinks increase
Fuel supply and provide electrolytes that aids the absorption process
Name some harmful affects of dehydration
The blood thickens
HR and body temp increases
Reactions get slower and are poorer
When do we start to carbo-load
2-3 days prior to event
By what % do you increase your carb intake from and to
50 to 80%
What form are the complex carbs stored in
Glycogen
What is glycogen
The way the body stores energy
What is carbo-loading
Eating excessive carbs prior to an event in order to increase energy endurance
What is blood shunting
When blood is diverted away from the digestive system to the working muscles when we exercise
What can blood shunting result in
Cramps or stomach discomfort
