Health, fitness and wellbeing Flashcards
What are the seven elements in a balanced diet?
Carbohydrates
Fats
Proteins
Vitamins
Minerals
Water
Fibre
What are macronutrients?
Types of food you need in large amounts
Why are carbohydrates important?
Because they give you energy
What are complex carbs?
Natural foods
Energy for exercise (half daily intake)
What are simple carbs?
Found in refined (chocolate) or natural (fruit) form
Where are carbs stored?
Muscles and liver
How are carbs stored (in what form)?
They are stored as glycogen which can be converted into glucose for energy
What type of carbs release slower and long-lasting energy?
Complex carbs
Which type of carbs are the best for work and exercise?
Complex carbs
What do fats do?
Provide energy with glycogen to help muscles work
How much of your diet should be fat?
30%
How much of your diet should be carbs?
Half
What do proteins do?
They important to help build muscles and repair damaged tissue
Also provide energy during extended periods of exercise
What is carbohydrate loading?
Strategy used by athletes to maximise the stores of glycogen in their muscles and liver
How would an athlete do carbohydrate loading?
Eat high levels of carbs before/close to a long distance race to pack in and store carbs
How many hours before an event should you eat foods?
First 2 hours before a race/event
What is timing protein intake?
Protein should be taken immediately after exercise to benefit muscles
Why should protein be taken in straight after exercise?
To minimise protein breakdown
Stimulate muscle protein synthesis
Helps build muscles
What are the two minerals?
Iron
Calcium
What is calcium’s main job?
To form bones and teeth and make them strong
What happens to bones after the age of 35?
They lose their density and strength
What is it called when bones lose their density and strength?
Osteoporosis
What keeps bones strong?
Impact exercises
What is iron’s job?
To carry oxygen around the body using haemoglobin
Forms red blood cells
What can low iron levels cause?
Anaemia which causes tiredness and shortness of breathe
What is vitamin A used for?
Vision
Where can you find vitamin A?
Milk/cheese/egg yolk/liver/carrots
What is vitamin B1 used for?
Release carbs
Where can you find vitamin B1?
Grains/nuts/meat
What is vitamin C used for?
Fighting infections and healing
Health of bones/teeth/gums
Where can you find vitamin C?
Fruit and veg
What is vitamin D used for?
Absorbing calcium
Where can you find vitamin D?
Fish/milk/liver/eggs
What is vitamin E used for?
Growth and development
Where can you find vitamin E?
Vegetable oil/cereal/whole meal bread
What vitamins dissolve in water?
B and C
What vitamins dissolve in fat?
A and D and E
What does water do?
Transports nutrients, waste and hormones around the body
Distributes body salts
How much water should you drink after exercise?
Drink as soon as you finish
Can drink an isotonic drink to replace lost salt
How do we lose salts?
Sweating
Why is water important during exercise?
Helps control body temperature
How much water should you drink before exercise?
500ml (4 hours before)
250ml (10-15 mins before)
How much water should you drink during exercise?
Drink if you feel thirsty
What does fibre do?
Aids digestion
What does soluble fibre do?
Helps reduce cholesterol
What are examples of soluble fibre?
Oats
Fruit
Veg
What does insoluble fibre do?
Prevents constipation
What are examples of insoluble fibre?
Cereal
Whole grain foods
What does being physically healthy include?
Bodies organs are working well
Not suffering from any illnesses, diseases or injuries
Your strong and fit to do every day activities
What are the benefits of regular exercise?
Improved cardio vascular fitness (aerobic)
Muscles and bones get stronger
Improve body composition
What can exercise do (long term) in life?
Reduce risk of obesity and other long term health problems
Makes injuries less likely
How does aerobic respiration prevent high blood pressure?
Keeps heart strong and arteries elastic which helps to remove cholesterol from artery walls
How does aerobic respiration reduce risk of CHD and strokes?
Keeps heart strong and arteries elastic which helps to remove cholesterol from artery walls so blood can flow easily
How can you prevent osteoporosis?
Weight-bearing exercises which strengthens bones
How can regular exercise reduce risk of Type-2 diabetes?
Helps you maintain healthy weight
Improves how sensitive to insulin your cells are so less likely to become insulin resistant
What is Type-2 diabetes?
Disease that gives you high blood sugar level (which is controlled by insulin hormone)
Either don’t have enough insulin or your body cells aren’t reacting to insulin properly
What is does it mean if you are emotionally healthy?
You feel content and confident in yourself
You are able to manage your emotions and cope with challenges
You don’t have too much stress or anxiety
You’re not suffering from any mental illnesses
How can exercise improve emotional health?
Increase self esteem and confidence
Competing can improve ability to deal with pressure and emotions
Can relive stress and tension
Increases level of endorphines and serotonin
What does it mean if you are socially healthy?
You have friends
You believe you have some worth in society
You have food, clothing and shelter
How can exercise help increase your social health?
Help you make friends
Team activities practices teamwork
What are the four lifestyle choices?
Diet
Recreational drugs
Activity level
Work/rest/sleep balance
Why is a balanced diet important?
Helps support a healthy lifestyle
Gives body the right nutrients to work well
Improves health
What can a diet too high in some fats, sugar or salt cause?
Obesity
Too much salt can increase blood pressure
Risk of stroke/heart disease
What can not eating enough cause?
Malnutrition
What effects does alcohol cause?
Affects coordination, speech and judgment
Can increase blood pressure so risk of heart disease/stroke
What can heavy drinking cause?
Damage to liver, heart, muscles, brain and digestive and immune system
What are the effects of smoking?
Chemicals cause damage to cells in lungs and cilia which increases risk of infections
Damages alveoli (lose shape) so can’t work effectively
Lung cancer
What does nicotine do?
Increases heart rate and blood pressure
What happens when you are stressed?
Blood pressure increases which can cause heart disease or stroke
What can stress and anxiety cause?
Affect your emotional wellbeing
Can cause insomnia
What can lack of sleep cause?
Affects ability to concentrate
Make you uncoordinated
Muscles fatigue quicker
Can lead to anxiety and depression
Why is sleep important?
Vital for body as it allows it to rest and recovers after a days work
What is a sedentary lifestyle?
Where there is little, irregular or no physical activity
What does being overweight mean?
Weighing more than is normal
What does being overfat mean?
Having more body fat than you should
What does being obese mean?
Having a lot more body fat than you should
What is excess energy stored as?
Fat
What are the effects of being overfat/obese?
Strains cardiovascular system and decreases fitness
Fat deposits in arteries which increase blood pressure so CHD or strokes
How does having a sedentary lifestyle effect musculoskeletal system?
Being overweight puts a strain on your back and joints which can cause bad posture and joint damage
Loses muscle tone
Less good at strengthening and repairing bones
How can being overweight affect your performance?
Decreases flexibility, speed and agility
What are the uses of water?
Needed for chemical reactions in body
Used for sweat to cool you down
What can dehydration cause?
Blood thickening
Increase in body temp
What diet do you need for long previous of continuous exercise?
Carbohydrates
Provide plenty of energy that is easily available for muscles
( + fat)
What diet do you need if your activity involves gaining muscle bulk?
Protein
Builds and repairs muscles
What does your optimum weight depend on?
Height
Bone structure
Muscle girth
Gender
What is muscle girth?
The measurement of the circumference of your muscles when flexed
Why is bone structure different in some people?
Some people have denser and larger bones so skeleton is heavier
What is optimum weight?
The weight that a sportsman performs best at
What is your energy balance?
The relationship between the energy you take in and the energy you use
What is a positive energy balance?
When you take in more energy than you use
What is a negative energy balance?
When you use more energy than you take in
What is a neutral energy balance?
When you balance your energy intake and outtake
