Pe final Flashcards
Positive health affects of being fit
1- You can maintain your optimum weight
2- Less risk of health diseases, high blood pressure and type 2 diabetes
3- You can perform daily tasks quickly and easy
4- You positive body image
5- You fall asleep fast having a better quality sleep
6- You can recover from illness and injury more quickly
The negative health affects of being fit
1- It can become addictive
2- People can focus too much on changing their body image
3- overtraining can damage the joints and cause overuse injuries
4- training too much can damage soft tissues in the body
Diet (healthy diet)
1- bust energy level 2- healthy immune system 3- Less risk of heart disease, high blood pressure and type 2 diabetes 4- Reduce stress 5- Help weight loss
Diet (unhealthy diet)
1- Can lead to fatigue 2- increase body fat 3- high risk of heart disease, high blood pressure and type 2 diabetes 4- Can affect quality of sleep 5- Can lead to depression
Activity levels (active transport)
1- Less chance of mental health problems e.g. Depression
2- Bust self esteem
3- Reduces stress
Activity levels (inactive life)
1-increases chance of disease
2- low self esteem, depression, anxiety
3- Daily tasks become more difficult
Work/ rest/ sleep balance (a good work/ rest/ sleep balance)
1- Improves physical health
2- Improves social health
3- Improves emotional
4- reduces stress
Work/ rest / sleep balance (A bad work/ rest / sleep balance)
1- increases risk of depression
2- Can lead to weight gain
3- high blood pressure
4- increase stress/ anxiety
Alcohol
1- leads to dehydration
2- reduces cardiovascular endurance
3- affects coordination, reaction time and concentration
4- leads to weight gain
5- Disturbs sleep
6- Can lead to liver damage and depression
Nicotine
1- affects cardiovascular endurance
2- increase risk of lung cancer and other disease
3- leads to addiction
4- harms those around
Sedentary lifestyle
1- poor posture 2- depression 3- high blood pressure 4- type 2 diabetes 5- osteoporosis 6- loss of muscle tone
Body mass index (BMI)
Calculating if someone is the ideal weight
Determines underweight, overweight, obese or very obese
It is inaccurate because it doesn’t count the how much your body is made up from muscle. Weight lifter might be considered overweight but they are made up form muscles.
A balanced diet
7 componentes in balanced diet they are
Carbs
Vitamins water minerals fats proteins fibre
(Cuando vino Mike Wazowski fallo por fibre)
Macronutrients
Nutrients that you need to consume in relatively large amounts in order to eat a balanced diet. These are carbs, fats, and proteins
Carbs
They are the main source of activity
Stored as glycogen which is the broken down into glucose.
Non athlete 50-60
Athlete 60-70
Simple sugars: these break down quickly and provide a boost of energy
Complex sugars: These break down slowly and release energy slowly making the, ideal for performance.
Proteins
-Vital for muscle growth and repair, key for health inmune system
- power athletes require higher intake than endurance athletes
-power athletes need to consume enough protein immediately after trying to help their bodies repair quickly and build muscle
E.g. Meat, fish, eggs, beans, nuts
Fats
Facts are important source of energy. Eating won’t make you fat. Eating more calorie that you burn off will lead to weight gain.
- A weight gain occurs when the amount of calories going in is greater than the amount going out form your body
- Saturated fat: too much can cause heart disease so limited your consumption of fatty meat, butter, cheese, cakes etc
- unsaturated fat: healthier that saturated fats. They can reduce risk of heart disease. E.g. Oily fish, nuts, olive oil, avocados
Micronutrients
This should be consumed in smaller quantities than macronutrients e.g. Vitamins, Minerals, Water, Fibre
Vitamins
These are founds in fruits, dairy, oily fish, beans, nuts and seeds.
They are responsable for: blood production
Hormone regulation
Vitamin D is important for healthy bones
Some we need every day (called water-soluble) and some are stored in our tissue
Minerals
-Essential for almost every day functions
Calcium, fluorine, iron, magnesium, phosphorus and potassium
-These can be lost during sweat and replaced by water and sports drinks
-Calcium helps bones to grow strong
-Iron helps energy production
Fibre
-Helps you absorb vital nutrients
-Essential for healthy bowel function
-Helps to remove waste products
It is important to start the day with fibre in the diet to stay in peak conditions.
Food such as brown bread, vegetables and cereals are high in fibre
Water
Carries nutrients a around the body
Keeps joints lubricates
Helps remove waste products
Regulates body temperature through sweating
Being hydrated means your body contains the correct amount of water in its cells, tissues and organs to function.
Dehydration causes lack of concentration affecting performance
Optimum weight (gender)
Men tend to have a higher optimum weight than women because:
Men tend to have a larger bone structure
Men tend to have more muscle mas
Optimum weight (muscle girth)
This is the circumference of a muscle.
The bigger your muscle girth = more your muscle weight
Men tend to have greater muscle girth than woman
Optimum weight (Bone structure)
- Bigger bones weight more more than smaller bones
- Bone density also affects optimum weight. People who exercise from a younger age are more likely to have denser bones meaning they will weight more
- Dense bones will mean bones are less likely to break and less chance of osteoporosis when your older
( optimum weight) Height
Your optimum weight increases the taller you are. Taller people have larger bones .
