Section 3 - Health, Fitness and Well-being Flashcards
How does exercise effect Physical health and wellbeing?
- improves heart function
- improves efficiency of the body systems
- reduces the risk of some illness
- able to do everyday tasks
- to avoid obesity.
How does exercise effect Mental health and wellbeing?
- reduces stress/tension
- release of feel good hormones (serotonin)
- able to control emotions.
How does exercise effect Social health and wellbeing?
- opportunities to socialise/make friends
- cooperation
- teamwork
- have essential human needs (food,
shelter, clothing).
How does exercise effect Fitness?
- improves fitness
- reduces the chances of injury
- can aid in the physical ability to work, eg on your feet all day/manual labour.
What does sedentary lifestyle mean?
Lifestyle with irregular or no physical activity
What are the consequences of a sedentary lifestyle?
- weight gain/obesity
- heart disease
- hypertension
- diabetes
- poor sleep
- poor self-esteem
- lethargy
Definition of Obesity
Being Obese means having a BMI score 30 or over
How will Obesity affect performance?
- limits stamina/cardiovascular endurance
- limits flexibility
- limits agility
- limits speed/power.
What else can Obesity cause? (Physical, mental + social)
Causes ill health (physical):
* cancer
* heart disease/heart attacks
* diabetes
* high cholesterol.
Causes ill health (mental):
* depression
* loss of confidence.
Causes ill health (social):
* inability to socialise
* inability to leave home.
Definition of Endomorph
Wide hips but relatively narrow shoulders
Fat on body
Definition of Mesomorph
Wide shoulders and reltivley narrow hips
Muscular body
Strong
Not much body fat
Definition of Ectomorph
Narrow shoulders, hips, chest
not much muscle or fat
long, thin arms and legs
What factors effect how much Energy you require?
- age
- gender
- height
- energy expenditure (exercise)
How much Energy does an average adult male require per day?
2,500 Kcal
How much Energy does an average adult female require per day?
2,000 Kcal
Definition of Balanced diet
contains best ratio of nutrients to match you lifestyle
What are the reasons for a balanced diet?
- unused energy is stored as fat, which could cause obesity (particularly saturated fat)
- suitable energy can be available for activity
- the body needs nutrients for energy, growth and hydration.
What percentage of each nutrient does a balanced diet contain?
55–60% carbohydrate
25–30% fat
15–20% protein
Role of Carbohydrates
main and preferred energy source for all types of exercise, of all intensities.
Role of Fat
also an energy source. It provides more energy than carbohydrates but only at low intensity.
Role of Protein
is for growth and repair of muscle tissue.
Role of Vitamins and Minerals
maintaining the efficient working of the body systems and general health.
Definition of Dehydration
Excessive loss of body water interrupting the function of the body.
What is water balance
Hydration which prevents dehydration
What does Dehydration result in?
- blood thickening (increased viscosity), which slows blood flow
- increases in heart rate/heart has to work harder/irregular heart rate (rhythm)
- increase in body temperature/overheat
- slowing of reactions/increased reaction
time/poorer decisions - muscle fatigue/cramps.
