(Physio) Health, Fitness And Well-being Flashcards
Somatotype
Classify according to physique.
Characteristics of an ectomorph:
Skinny and tall
Low % body fat.
Long arms/legs.
Rectangular.
Preferred sport for an ectomorph:
Long jump/ long distance running
Characteristics of a mesomorph
Broad shoulders
Narrow waist
High % muscle mass
Triangular
Preferred sport of mesomorph
Weightlifting
Swimming
Sprinting
Characteristics of an endomorph
Fat around thighs and waist
High % body fat and low % muscle mass
Pear shaped
Preferred sport of endomorph
Sumo wrestling, shot-put, rugby forward
Sedentary
A person’s lifestyle choice to have no/ irregular activity.
Consequences of a sedentary lifestyle:
Obesity Heart disease Diabetes Depression Joint pain Inefficiency of lungs Inability to make friends Low muscle mass Poor sleep patterns Hypertension High BMI
Obesity
Having a BMI over 30 due to living a sedentary lifestyle and having an imbalance of calories.
Consequences of obesity
Injury
Stamina levels
Blood pressure increase
Attack of heart
Diabetes
How to work out BMI
Weight/height
BMI of underweight person
<20
Correct weight
20-25
Obese BMI
> 30
Why’s BMI unreliable?
Because it doesn’t take into account that muscle weighs more than fat.
PHYSICAL effects of living a sedentary lifestyle
Joint pain (more likely to be injured) Hypertension Cancer Heart problems Diabetes Cholesterol
Mental effects of living sedentary lifestyle / obesity
Lack of confidence
Depression
Social effects of living a sedentary lifestyle/ being obese
Inability to socialise
Inability to leave home
7 Food classes
Carbohydrates Protein Fibre Water Vitamins minerals Fat
Carbohydrates function and 2 types
Provides body with energy. There’s simple and complex carbs.
Simple carbohydrates
Easier to break down and so provide instant energy. Raises blood glucose levels as its put straight into blood stream.
Complex carbohydrates
Feature chains of glucose that are harder to break down. Stored as glycogen in the muscles and liver.
Vitamins
Prevent deficiencies / illness. Needed for staying calm and making decisions.
Minerals
Needed for growth, development and overall health. Especially needed when training hard.
Proteins
Build and repair muscle tissue. Needed when recovering from injury/ weightlifting.
Water
Prevent dehydration and death, performs thermoregulation.
Consequences of dehydration
Blood thickens, slowing blood flow.
Heart rate increase.
Body temp increase
Slower reaction times
Hydration
The process of causing something to absorb water.
Dehydration
Harmful reduction in amount of water in the body.
Rehydration
Causing something to absorb water after dehydration.
Fibre
Aids digestion
Fat
Used as energy store (when carbs run out) that absorbs nutrients and maintains body temp. These saturated and unsaturated.
Saturated fat
Alkanes and are saturated by hydrogen, can be broken down easier. Create cholesterol.
Unsaturated fat
Alkenes which are harder to break down. High in antioxidants and good for cholesterol
Percentage of diet
55-60% carbs
25-30%fat
15-20% protein
Balanced diet
Equal amount of calories consumed to calories expended while providing it with correct nutrients, vitamins and minerals.
Why do we need a balanced diet?
Imbalance of calories causes fat, leading to obesity.
Suitable amounts of energy should be consumed to be expended through activity.
Nutrients are necessary for growth, energy and hydration.
BMR
Basal metabolic rate
Recommended daily intake of calories to maintain a healthy weight. This can differ depending on: age, gender, height, lifestyle, energy expenditure.
Average Male and female BMR
Male 2500 kcal
Female 2000kcal
What’s energy from food measured in
Kilojoules/kilocalories
Health
A state of complete physical, mental and social wellbeing, not merely in the absence of disease.
Fitness
Ability to cope/ meet demands of the environment.
