PAPER 2 Flashcards
Four lifestyle choices
Diet
Recreational drugs
Activity level
Work rest sleep balance
What does smoking do
Chemicals in cigarette smoke cause damage to cells in the lungs and small hairs in your windpipe called cilia
This increases the risk of getting infections which can lead to bronchitis (inflammation of the major airways) or pneumonia (inflammation deep in the lungs)
The damage to alveoli causes them to lose their shape so they work less efficiently this is called emphysema
The damage to your lungs can also cause lung cancer
Tobacco also contains the addictive drug nicotine which raised your heart rate and blood pressure
Define sedentary lifestyle
One where there is little irregular or no physical activity
Define overweight
Weighing more than is normal
Define overfat
More body fat than you should
Define obese
Having a lot more body fat than you should
Being overfat or obese puts more strain on your cardiovascular system and decreases cardiovascular fitness. Increased body fat can also lead to
Fatty deposits in the arteries making it harder for the heart to pump blood. This increases blood pressure and the risk of strokes and coronary heart disease you are also more likely to develop type 2 diabetes if your obese
What effects does a sedentary lifestyle have
Puts strain on back and joints which can lead to bad posture and joint damage
By not exceeding enough the body loses muscle tone and is less good at repairing and strengthening bones which increases osteoporosis risk
What can being overweight do
Decrease flexibility speed and agility so affects your performance
Define balanced diet
Contains the best ratio of nutrients to match your lifestyle
Two main groups of nutrients
Macronutrients
Micronutrients
What are macronutrients
Your body needs in large amounts
Proteins fats carbs
What are micronutrients
Body still needs but in smaller amounts
Minerals and vitamins
Percentage of fats carbs and proteins
Proteins 15-20%
Fats 25-30%
Carbs 55-60%
Carbohydrates
Main source of energy Simple ones like sugar Complex like starch from pasta or rice Some get used straight away Rest get stored in liver and muscles ready for when it’s needed or turned to fat