Topic 1 Flashcards
Positive health effects of being fit
Maintain you optimum weight. Less risk of heart diseases, high blood pressure and Type 2 diabetes. Perform daily tasks easier and quicker. Positive body image. Better quality of sleep.
Negative health effects of being fit
It can become addictive.
Can focus too much on changing their body shape.
Overtraining can damage joints and cause injuries.
Training too much can damage soft tissues of body.
Healthy diet
Boosts energy levels. Healthy inmune system. Helps weight loss. Reduce stress. Less risk of heart disease, Type 2 diabetes, high blood pressure.
Unhealthy diet
Can lead to fatigue. Increases body fat. High risk oh heart disease, Type 2 diabetes and high blood pressure. Can affect quality of sleep. Lead to depression.
Active life
Less chance of mental health problems.
Boost self esteem.
Reduces stress.
Inactive life
Increases risk of diseases.
Low self esteem, depression.
Daily tasks become more difficult.
A good work/rest/sleep balance
Improves social, emotional, physical health.
Reduces stress.
A bad work/rest/sleep balance
Increases risk of depression.
Leads to weight gain.
High blood pressure.
Increases stress.
Alcohol
Dehydrated. Leads to weight gain. Disturbs sleep. Leads to depression. Affects coordination, reaction time, concentration.
Nicotine
Leads to addiction.
Harms those around you.
Increases risk of lung cancer.
Long term effects of a sedentary lifestyle.
Poor posture. Depression. High blood pressure. Type 2 diabetes. Osteoporosis. Los of muscle tone.
What is BMI
Way to calculate wether someone is underweight,overweight, obese or very obese.Also to see their ideal BMI.
However doesn’t take in count how much muscle you have so a weightlifter or a rugby player might be seen as overweight but it’s just he has lots of muscle.
Carbohydrates
Main source of energy for body.Stored in body as glycogen broken down into glucose providing energy for muscles.
Non-athlete:50%-60% In diet
Athletes:60%-70% In diet
Simple sugars:break down quickly and provide boost of energy.
Complex sugars:break down slowly and release very slowly.
Proteins
Muscle grow nth and repair.
Power athletes require higher intake than endurance athletes.
Power athletes need to consume it immediately after training for bodies to repair quickly and build muscle.
Examples: eggs,beans,nuts.
Fats
Important source of energy.
Eating won’t make you fat it only more calories than you burn is what makes you fat(Weight gain).
Saturated fats:too much can cause heart disease so limited your consumption.Ex:butter,cakes,crisps.
Unsaturated fats:healthier than saturated fats.Reduces risk of heart disease.Ex:oily fish,nuts,olive oil.
Vitamins
Responsible for blood production
hormone regulation
Vitamin D important for healthy bones.
Ex:fruits,dairy,nuts,seeds.
Minerals
Essential for almost everyday functions.
Can be lost during sweat and replace by water and sports drinks.
Iron helps with energy production.
Calcium helps bones to grow strong and healthy.
Ex:calcium,iron,magnesium.
Fibre
Helps you absorb vital nutrients.
Helps to remove waste products.
Important to start the day with fibre to stay in peak conditions.
Ex:brown bread,vegetables,cereals.
Water
Carries nutrients around the body.
Keeps joints lubricated.
Helps remove waste products.
Dehydration can cause lack of concentration.
Men need 2.5 liters a day and women need 2 liters per day.
Gender (optimum weight)
Men tend to have higher optimum weight than women because:
Men tend to have larger bone structure
Men tend to have more muscle mass.
Muscle girth (optimum weight)
Circumference of muscle.
The bigger you muscle girth= more muscle you weigh.
Men tend to have greater muscle girth than women
Bone structure (optimum weight)
Bigger bone weight more than smaller ones.
Bone density affects optimum weight.People who exercise from younger ages tend to have denser bones meaning they weigh more.
Dense bone means less likely to break and less chance to have osteoporosis when your older.
Height (optimum weight)
Optimum weight increases the taller you are.
Tall people have larger bones.
Macronutrients
Nutrients that you need to consume in large amounts in order to eat a balance diet.These are carbohydrates, fat and proteins.
Micronutrients
This should be consume in smaller amounts that macronutrients.These are vitamins, minerals, fibre and water.
