Healthy and active Lifestyle Flashcards

1
Q

What is a healthy and active lifestyle?

A

A lifestyle that contributes to physical, mental and social wellbeing, and includes regular exercise and physical activity.

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2
Q

Name physical benefits of exercise

A
  • contributes to good physical health
  • Improved fitness
  • Physical challenge
  • Improved body composition
  • Improved flexibility
  • can help illness/injury
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3
Q

Name social benefits of exercise

A

-Mix with others
-Work with others
-Make new friends
-Gain skills
-Build teamwork skills
-gain self-discipline
-

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4
Q

Name the mental benefits of exercise

A
  • Gain confidence
  • Improve body image
  • Mental challenge
  • relieve stress
  • Help individual feel good
  • aesthetic appreciation
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5
Q

Reasons for taking part in Physical activity

A
  1. cooperation
  2. competition
  3. physical challenge
  4. aesthetic appreciation
    5 .development of friendships and social mixing
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6
Q

Influences in taking part in sport?(6)

A
  1. People
  2. Culture
  3. Health and wellbeing
  4. Image
  5. Resources
  6. socio economic
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7
Q

Say the participation pyramid

A

Elite
Performance
Participation
Foundation

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8
Q

Define cardiovascular fitness

A

The ability to exercise the entire body for a long period of time.

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9
Q

Define muscular Strength

A

The amount of force a muscle can exert against resistance.

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10
Q

Define muscular endurance

A

The ability to use voluntary muscles many tie without getting tired.

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11
Q

Define flexibility

A

The range of movement possible at a joint.

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12
Q

Define body composition

A

The % of body weight fat to muscle to bone.

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13
Q

What are the five components of fitness?

A

cardiovascular fitness, muscular strength, muscular endurance, flexibility and body composition.

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14
Q

Define agility

A

The ability to change the position of the body quickly and with control.

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15
Q

Define balance

A

The ability to retain the centre of mass above the base of support when stationary (static balance) or moving (dynamic balance).

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16
Q

Define coordination

A

The ability to use two or more body parts together.

17
Q

Define power

A

The ability to use strength at speed.

18
Q

Define reaction time

A

The time between the presentation of a stimulus and the onset of a movement.

19
Q

Define speed

A

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.

20
Q

What is a SMART target

A
A target that is: 
Specific
Measurable
Achievable
Realistic
Time bound
21
Q

Name the six different training methods

A

Interval, continuous, fartlek, circuit, weight, cross.

22
Q

Why do you need a warm up?

A
  • To get oxygen to muscles
  • Don’t tear muscles
  • practice specific skills
  • improves performance
23
Q

Why do you need a cool down?

A
  • Return temperature and heart rate back to normal
  • Disperse lactic acid
  • Prevents soreness/stiffness
  • Relaxes you physically and mentally
24
Q

Name three reasons someone may adapt their diet.

A

Moral reasons, religious reason, control body composition.

25
Where is glycogen stored?
In the muscles and liver
26
What is iron needed for?
For the blood to help carry oxygen and form red blood cells
27
What is sodium needed for?
Regulating body water content
28
What is potassium needed for?
Important for the functioning of cells
29
What is vitamin A needed for?
Needed for vision/prevent night blindness
30
What is vitamin B1 needed for?
Needed for the release of carbohydrate
31
What id vitamin C needed for?
Healing and fighting infecting
32
What is vitamin D needed for?
absorption of calcium
33
What is vitamin E needed for?
Growth and development
34
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
35
Why do we need fibre?
Aids the functioning of the digestive system
36
Name three macro nutrients.
Carbohydrates Fats Proteins
37
Name four micro nutrients.
Vitamins Minerals Fibre Water
38
What is carbo loading?
Boosting the amount of glycogen in the body before competition
39
Name the three body types.
Ectomorph-skinny | Endomorph