Health, Fitness and Wellbeing Flashcards
Physical benefits of participating in sport
- Improved heart function
- Reduced risk of illness
- Avoids obesity
Mental benefits of participating in sport
- Reduces stress
- Release of serotonin
Social benefits of participating in sport
- Opportunity to socialise / make friends
- Develops teamwork skills
Fitness benefits of participating in sport
- Improved fitness
- Reduces chances of injury
- Makes daily work easier
Consequences of a sedentary lifestyle
- Weight gain
- Heart disease
- Diabetes
- Poor sleep
- Lethargy
What is obesity?
When someone weighs 30 or more on the BMI scale.
Large fat content.
What causes obesity?
Imbalance of calories consumed to energy expenditure, so a large fat content stores up
How does obesity affect performance during physical activity?
- Reduced stamina
- reduced flexibility
- Reduced agility
- Reduced speed
What physical ill effects does obesity cause?
- Cancer
- Heart disease
- Diabetes
What mental ill effects does obesity cause?
- Depression
- Loss of confidence
What social effects does obesity cause?
- Inability to socialise
- Inability to leave home
What are the 3 somatotypes?
Endomorph
Ectomorph
Mesomorph
Endomorph
- Pear shaped body
- high fat content
- Fat round middle
Sporting examples
- Sumo wrestling, prop rugby player, hammer throw
Mesomorph
- Wedge shaped body
- Large muscle content
- Broad shoulders
Sporting examples
- Gymnast
- Tennis player
Ectomorph
- Very thin, lean, tall
- Narrow shoulders, hips, chest
- Not much fat or muscle
Sporting examples
- Marathons
- Any endurance events
What is the average required male intake of calories per day?
2500 Kcal
What is the average required female intake of calories per day?
2000 Kcal
What does calorie intake depend on?
- Age
- Gender
- Height
- Exercise
What is a balanced diet?
- Diet containing lots of different foods
- To supply suitable nutrients, vitamins and minerals
Why do we need a balanced diet?
- Suitable energy can be available for activity
- Body needs needs nutrients for energy, growth and hydration
Proportions of a balanced diet :
Carbs - 55-60%
Fat - 25-30%
Protein - 15-20%
What are carbohydrates
- Main and preferred energy source
- for all types of exercises
High fiber cereal bars
What are proteins
Good for growth and repair of muscle
Fish
What are vitamins and minerals
Maintaining efficient working parts of the body systems and general health
Saturated Fats sources
Butter, fatty meats, cheese
Unsaturated Fat sources
Olive oil, sesame seeds
What is hydration?
Having enough water to enable normal functioning of the body
What is dehydration?
Having less than enough body water which interrupts the function of the body
What are fats?
Energy source for when carbohydrates have run out
Food source providing energy at exercise of low intensity
Dairy
What are consequences of dehydration?
- Blood viscosity increases
- Muscle cramps
- Increased reaction times
- Irregular heart beat
- Overheating
