Health, Fitness and Well-being Flashcards
Health, Fitness and Well-Being Definitions
Health - A state of complete physical, emotional and social well-being
Fitness - The body’s ability to function effectively and efficiently without getting tired.
Wellbeing - Positive mental state of being happy and healthy
Physical Health Consequences of a sedentary lifestyle
Coronary heart disease Obesity Posture Type 2 diabetes Fitness Illness Blood pressure Bone density
Emotional Consequences of Sedentary Lifestyle
Self esteem/self confidence
Stress management
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Social Consequences of a Sedentary Lifestyle
Friendship
Belonging to a group
Loneliness
Components of a Healthy Lifestyle
Exercise 5-7 x 1 hr (5-16 year olds) 5 x 30 mins (adults) Balanced diet healthy body weight, low sugar, low salt, 5 a day fruit and veg, vitamins and minerals Not smoking Limited alcohol No drugs Minimise stress Sleep (8 to 10 hours for teenagers) Maintain positive relationships
Components of a Healthy Diet
Protein - meat/fish builds—growth and repair muscles
Fat - oil/butter insulates, protects organs, cell production, energy for endurance athletes.
Carbohydrates - (complex starches) bread, potato, rice, pasta gives us energy
Carbohydrates - (simple sugars )sugar, honey, sweets, instant energy
Water - carry nutrients, get rid of waste, regulate body temp, prevent dehydration
Vitamins - prevent disease, help metabolism, vit C citrus fruit, vit D sunlight
Minerals - Iron (meat & green veg) red blood cell production, Calcium (dairy) for bones & teeth
Fibre - Cereal, fruit & veg helps digestion reduces constipation.
Balanced Diet Definition
55% starchy carbohydrates 15% protein 30% fat 7 a day fruit and vegetables Low salt Low sugar Limited alcohol 2 litres of water Vitamins and minerals Calorie intake matches energy output
Water and Hydration
2 litres of water minimum per day, more if the weather is hot.
Up to 1 litre an hour lost during exercise
Water:
Regulates body temperature
Carries nutrients around the body
Help to rid the body of waste
Dehydration Thirst or dry mouth Headache Heatstroke, body temp not controlled Affects performance in sport, especially endurance events Tiredness Lack of concentration Dizzy or lightheaded Dark urine
Carbohydrate Loading
1 week before an event performer switches to high protein, low carb diet to deplete glycogen stores. 2 days before the event they load with starchy carbohydrates to boost glycogen levels eg marathon runner
High Protein Diet
Used to boost muscle growth (hypertrophy) eg boxers and sprinters
Fluid Replacement
Athletes need to take their training and competing conditions into account and take fluid on board little and often (contain sugar and salts)
