Optimum weight and energy balance Flashcards
Energy in is greater than energy out
Weight gained
Energy in is the same as energy out
Weight maintained
Energy in is less than energy out
Weight loss
Performers perform best when they are at their
Optimum weight
The 3 macronutrients
Fat, carbohydrates, protein
The 4 micronutrients
Fibre, vitamins, minerals, water
Symptoms of dehydration include
Thirsty, headache, increased heart rate, muscle fatigue, confusion and overheating.
Why is water important?
Controls temperature, transports nutrients, lubricates joints, removes waste
Balanced diet means….
Having the right nutrients in the right proportions
What are carbohydrates used for
Macronutrient Primary energy store, stored in the muscles as glycogen. Used at high intensity.
protein
Macronutrient used for muscle growth and repair.
Fats
Macronutrient used as a Secondary energy source used at low intensity.
Vitamins and minerals
Help maintain healthy bodily processes. Vitamin C aids immune system. Vitamin D aids bone strength. Iron assists red blood cells assist oxygen transport. Calcium strengthens bones.
Fibre
Micronutrient, Aids digestion
4 factors affecting optimum weight
Muscle girth, height, bone structure, gender
muscle girth meaning
The circumference of a muscle. The greater the muscle girth, the more your muscles weigh, the higher your optimum weight. Males normally have greater muscle girth than females.
Bone structure
The denser your bones, the more they weigh. Effected by calcium and vitamin D intake. Greater bone density decreases the risk of fracture or breaking
What are the 4 lifestyle choices
Activity level, recreational drugs, work-rest-sleep balance, diet.
Impacts of activity levels
Reduce risk of hypokinetic diseases, Improved self esteem, Improved mental health, Better sleep
Overtraining - injury and fatigUe
Impacts of recreational drugs
Alcohol:
Slows reactions and impairs judgements
Dehydrates body
Liver damage
Nicotine:
Damages the cardiovascular system
Constricts blood vessels which Increase blood
pressure
Lung cancer, bronchitis increased risk
Impacts of work-rest-sleep balance
More productive
Get to sleep quicker and have a deeper sleep
Reduces tiredness and stress
Without:
Increased risk of diseases e.g. heart disease,
stroke, kidney disease, diabetes, reduced mental health
Impacts of diet
Healthy body weight
Healthy immune system
Provides energy
Reduce risk of hypokinetic diseases (osteoporosis)
Without:
Weight gain / diseases / deficiencies
Sedentary lifestyle means…
A lifestyle with little to no physical activity
