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PE Theory > Health, Fitness and Diet > Flashcards

Health, Fitness and Diet Flashcards

1
Q

What are the three components of health

A

Social
Physical
Mental

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2
Q

Define health and well-being

A

A lifestyle that positively contributes to physical mental and social wellbeing

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3
Q

What is serotonin

A

A feel good chemical released during exercise

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4
Q

Define somatotypes

A

A category that people are in according to their body shape

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5
Q

What is an ectomorph

A

Long and lean with little body fat

Find it hard to gain weight

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6
Q

What’s an endomorph

A

Lots of body fat

Heavier and rounder

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7
Q

What’s a mesomorph

A

Athletic
Solid
Strong
Can gain and lose weight easily

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8
Q

How is a somatotype measured

A

Using height, weight, bone size, muscle girth and fat measurements

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9
Q

Define a sedentary lifestyle

A

A lifestyle with irregular or no physical activity

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10
Q

What does a sedentary adult decide to not take part in

A

Exercise or sport

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11
Q

What are the consequences of a sedentary lifestyle

A

Bad confidence
Insomnia
susceptible to cancer and influenza

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12
Q

Define obesity

A

People with a large fat content - 40% or above
Imbalance of calorie intake and expenditure
BMI of over 30

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13
Q

How does obesity affect physical ill health

A

Contributes to:
Development of cancer
Heart disease
Diabetes

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14
Q

How does obesity affect mental health

A

Leads to depression, loss of confidence

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15
Q

How does obesity affect social health

A

Inability to socialise

Lack of confidence

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16
Q

Define diet

A

The normal food we eat

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17
Q

What does a diet need to provide

A

Energy
Macros and micros
Hydration

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18
Q

Define balanced diet

A

Eating the right amount of calories for your expenditure

Eating different types of food

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19
Q

What is the average make intake of calories

A

2500kcal

20
Q

What is a females average intake of calories

A

2000kcal

21
Q

What are the factors that affect how many calories we eat

A

Age
Gender
Height
Basal metabolic rate

22
Q

How do we work out our metabolic rate

A

25 x body weight x (either 1.2 for sedentary, 1.5 for moderately active and 2 for very active)

23
Q

What are the 7 different nutrients

A

Protein water carbs minerals vitamins fat fibre

24
Q

What percentage of our diet do the different macros take up

A

Protein - 15-20%
Fat- 25-30%
Carbs- 55-60%

25
Q

What is protein used for

A

Growth and repair

26
Q

What is carbohydrates main function

A

Providing energy

27
Q

What’s fats main function

A

Maintain body temp

28
Q

What’s some sources of vitamins and minerals

A

Fruit and veg

29
Q

Are minerals inorganic

A

Yes, and they assist the body with many of its functions

30
Q

How much of our body is made from water

A

50%

31
Q

What does the amount of water we drink a day depend on

A

The environment
Temp you are in
Exercise you do

32
Q

What are the two forms of fats

A

Saturated and unsaturated

33
Q

What are the two types of carbohydrates

A

Complex=slow release

Simple=fast release

34
Q

Define hydration

A

Having enough water to enable normal functioning of the body

35
Q

Define dehydration

A

Excessive loss of body water interrupting the function of the body

36
Q

Define rehydration

A

Consuming water to restore hydration

37
Q

What determines how much fluid is lost/needs to be replaced during exercise

A

Intensity, time and temp

38
Q

How much water do we need on average for every hour of exercise

A

1 litre of fluid

39
Q

What do isotonic sports drinks increase

A

Fuel supply and provide electrolytes that aids the absorption process

40
Q

Name some harmful affects of dehydration

A

The blood thickens
HR and body temp increases
Reactions get slower and are poorer

41
Q

When do we start to carbo-load

A

2-3 days prior to event

42
Q

By what % do you increase your carb intake from and to

A

50 to 80%

43
Q

What form are the complex carbs stored in

A

Glycogen

44
Q

What is glycogen

A

The way the body stores energy

45
Q

What is carbo-loading

A

Eating excessive carbs prior to an event in order to increase energy endurance

46
Q

What is blood shunting

A

When blood is diverted away from the digestive system to the working muscles when we exercise

47
Q

What can blood shunting result in

A

Cramps or stomach discomfort

PE Theory (7 decks)

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