Health, Fitness and Wellbeing Flashcards
What are physical reasons for participation in exercise?
improves heart functions
improved efficiency of body systems
reduces chances of illness
avoid obesity
What are mental reasons for participation in exercise?
reduces stress
reduces tension
releases feel good hormones (e.g. serotonin)
better control over emotions
more happy, less depressed
What are social reasons for participation in exercise?
opportunities to socialise
making new friends
cooperation increase
teamwork
What does lifelong physical activity do to fitness?
increase fitness
lower chance of injury
aids the ability to work
What is the expected amount of activity for children?
7 x 60min weekly
What is the expected amount of activity for adults?
5 x 30mins weekly
What is a sedentary activity?
a group of behaviours that occur whilst sitting or lying down
What are consequences of sedentary lifestyles?
lethargy and fatigue
increase weight
obesity
heart disease
high blood pressure (hypertension)
diabetes (type 2)
poor sleep
decrease in self esteem
What is obesity?
a BMI over 30
What is the formula for BMI?
weight (Kg) / height^2 (m^2)
What effect does obesity have on performance?
limits stamina
limits flexibility
acute pain
limits agility
limits speed and power
Danger to others
what can obesity physically cause?
cancer
CHD
type 2 diabetes
high cholesterol
what can obesity mentally cause?
depression
lower confidence
low self-esteem
what can obesity socially cause?
may not be able to leave home
may lead to inability or tendency not to socialise
What are the 3 extreme somatotypes?
endomorph
ectomorph
mesomorph
What is the body shape of an endomorph?
pear shaped, triangle
What sport may an endomorphic body be suitable?
rugby forward
What is the body shape of an mesomorph?
wedge-shaped, upside down triangle
What sport may an mesomorphic body be suitable?
swimming
What is the body shape of an ectomorph?
slender frame, narrow shoulders and hips
What sport may an ectomorphic body be suitable?
marathon
What is energy use measured in?
calories, usually Kcal
How much is 1 calorie?
the amount of energy required to increase 1g of water by 1 degree celsius
How many calories does the average male require a day?
2500 Kcal
How many calories does the average female require a day?
2000 Kcal
What is the calorie intake daily dependant on?
gender
age
height
expenditure of energy
What are the reasons for a balanced diet?
no single food contains all necessary nutrients
unused energy is stored (as fat) which can lead to obesity
to obtain suitable energy for activity
nutrients for growth and energy
hydration
What 3 things are needed in a balanced diet?
nutrients, vitamins and minerals
What are the proportions of a balanced diet?
carbs: 55-60%
fats: 25-30%
proteins: 15-20%
What do vitamins + minerals do?
maintain efficiency of body systems
What is hydration?
having enough water to enable normal functioning of the body
What does dehydration do?
increases blood viscosity
increases blood pressure
increased and more irregular HR
increase in body temperature
slower reaction
loss of concentration
muscle cramps (caused by lack of electrolytes)
fatigue
What drinks help with hydration?
water, isotonic drinks, hypertonic drinks
