Health & Well-Being Flashcards
Health
A state of complete physical, mental, and social well-being, not merely the absence of disease
Fitness
The ability to meet/cope with the demands of the environment
Benefits of physical health and well-being
Can carry out everyday tasks
Helps avoid obesity
Improves heart function
Improves the deficiency of the body systems
Reduces the risks of some illnesses
Sedentary lifestyle
A lifestyle with irregular/no physical activity
Effects of a sedentary lifestyle
Risk of developing low self-esteem and poor sleeping patterns
Increased risk of heart disease and type 2 diabetes
Increased risk of lethargy
Weight gain
Obese
Used to describe people with a large fat content
Caused by an imbalance of calories consumed compared to energy expenditure
A BMI of over 30 or above 20% of the standard weight for height ratio
BMI
BMI = Weight (kg) / height^2 (m)
Effects of obesity
Reduced stamina
Decrease in physical, mental, and social health
Performance in sports is reduced
Limits cardiovascular endurance, flexibility, agility, speed, and power
Physical ill health
Increased risk of cancer, heart disease and type 2 diabetes
Increased pressure on joints
High cholesterol (restricts blood flow)
Mental ill health
Increased risk of depression
Increased risk of a loss of confidence
Feeling very tired
Social ill health
Increased risk of not being able to socialise
Unable to leave home due to a lack of confidence
Somatotype
The classification of body types
Ectomorph
Tall, lanky
e.g Heigh Jump, Tennis Player
Endomorph
Fat, round
E.g Sumo Wrestler
Mesomorph
Ripped, conditioned
E.g Wrestler, weightlifter
Factors that affect calorie intake
Age
Energy expenditure
Basal metabolic rate (BMR)
Height
Gender
Balanced diet
Eating the right amount of calories according to how much exercise you do, and eating different food types to provide suitable nutrients, vitamins, and minerals
55%-60% carbs, 25%-30% fat, 15%-20% protein
Why is a balanced diet important?
It promotes growth in the body
It also helps a person to participate in an activity or exercise
There is no food that contains all the nutrients the body needs, so you must eat a variety of foods
Carbohydrates
Main and preferred energy source
Sugars (bananas, mangoes, raisins) provide energy quickly
Starches (bread, pasta, potatoes) provide energy slower
Lack of carbs = fatigue
Fat
Secondary source of energy, also helps carry vitamins into the body
Provides way more energy than carbohydrates, but burns a lot slower
Can only be utilised during low intensity activities
Saturated - animal fat (bacon), butter
Unsaturated - vegetable fat, oil
Proteins
Growth and repair
Useful for strength/power exercises for muscles to recover faster
Lack of protein = muscle wastage and severe malnutrition
Vitamins
Organic substances required for many processes in the body
A - lived, carrots, fish | D - egg yolk, fish, cheese
Lack of A = night blindness
Lack of C = scurvy (bleeding gums
Lack of D = rickets (bones bending)
Minerals
Inorganic substances that assist the body with many of its functions
Lack of calcium - muscle spasms, dry skin and hair
Lack of iron - serious fatigue
Fibre
Important for digestive health and regular bowel movements
Oats, cereal
Lack of fibre - constipation
