Healthy and active Lifestyle Flashcards
What is a healthy and active lifestyle?
A lifestyle that contributes to physical, mental and social wellbeing, and includes regular exercise and physical activity.
Name physical benefits of exercise
- contributes to good physical health
- Improved fitness
- Physical challenge
- Improved body composition
- Improved flexibility
- can help illness/injury
Name social benefits of exercise
-Mix with others
-Work with others
-Make new friends
-Gain skills
-Build teamwork skills
-gain self-discipline
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Name the mental benefits of exercise
- Gain confidence
- Improve body image
- Mental challenge
- relieve stress
- Help individual feel good
- aesthetic appreciation
Reasons for taking part in Physical activity
- cooperation
- competition
- physical challenge
- aesthetic appreciation
5 .development of friendships and social mixing
Influences in taking part in sport?(6)
- People
- Culture
- Health and wellbeing
- Image
- Resources
- socio economic
Say the participation pyramid
Elite
Performance
Participation
Foundation
Define cardiovascular fitness
The ability to exercise the entire body for a long period of time.
Define muscular Strength
The amount of force a muscle can exert against resistance.
Define muscular endurance
The ability to use voluntary muscles many tie without getting tired.
Define flexibility
The range of movement possible at a joint.
Define body composition
The % of body weight fat to muscle to bone.
What are the five components of fitness?
cardiovascular fitness, muscular strength, muscular endurance, flexibility and body composition.
Define agility
The ability to change the position of the body quickly and with control.
Define balance
The ability to retain the centre of mass above the base of support when stationary (static balance) or moving (dynamic balance).
Define coordination
The ability to use two or more body parts together.
Define power
The ability to use strength at speed.
Define reaction time
The time between the presentation of a stimulus and the onset of a movement.
Define speed
The differential rate at which an individual is able to perform a movement or cover a distance in a period of time or how quickly an individual can move.
What is a SMART target
A target that is: Specific Measurable Achievable Realistic Time bound
Name the six different training methods
Interval, continuous, fartlek, circuit, weight, cross.
Why do you need a warm up?
- To get oxygen to muscles
- Don’t tear muscles
- practice specific skills
- improves performance
Why do you need a cool down?
- Return temperature and heart rate back to normal
- Disperse lactic acid
- Prevents soreness/stiffness
- Relaxes you physically and mentally
Name three reasons someone may adapt their diet.
Moral reasons, religious reason, control body composition.
Where is glycogen stored?
In the muscles and liver
What is iron needed for?
For the blood to help carry oxygen and form red blood cells
What is sodium needed for?
Regulating body water content
What is potassium needed for?
Important for the functioning of cells
What is vitamin A needed for?
Needed for vision/prevent night blindness
What is vitamin B1 needed for?
Needed for the release of carbohydrate
What id vitamin C needed for?
Healing and fighting infecting
What is vitamin D needed for?
absorption of calcium
What is vitamin E needed for?
Growth and development
Why do we need water?
Holds oxygen and transports nutrients, waste and hormones around the body. During exercise it is need to control temperature and prevent dehydration
Why do we need fibre?
Aids the functioning of the digestive system
Name three macro nutrients.
Carbohydrates
Fats
Proteins
Name four micro nutrients.
Vitamins
Minerals
Fibre
Water
What is carbo loading?
Boosting the amount of glycogen in the body before competition
Name the three body types.
Ectomorph-skinny
Endomorph
