Topic 1: Health, Fitness and Well-being Flashcards

Question

importance of co-operating

Answer 1

occurs when we work with others and demonstrate teamwork leads to a better understanding of your teammates and better teamwork skills, this may make your team more successful

Answer 2

less time is spent with friends and family due to a large number of training hours, this could be due to the performer needing to train to become elite or in some cases addiction to exercise may develop

Answer 3

diet, activity level, work/rest/sleep balance, smoking, alcohol

Answer 4

2500 calories of men, 2000 calories of women | do you, eat enough? consume more calories than you should? eat too much of one food type? have a healthy balanced diet?

Answer 5

anorexia, obesity

Answer 6

eating disorder due to poor emotional health where a person keeps their body weight as low as possible impacts ability to achieve sustained involvement in physical activity if you have little energy or become too tired or weak to participate in physical activity

Answer 7

impacts a person's ability to move due to excess weight, can lead to potential joint and heart issues

Answer 8

rickets | results in weak bones

Answer 9

scurvy | results in tiredness

Answer 10

osteoporosis | results in weak bones

Answer 11

5-18-year-olds 1 hour of exercise daily 4 days of cardiovascular work 3 days of muscle and bone strength

Answer 12

don't: work too much/too little, sleep too much/too little lack of sleep leads to irritability and lack of concentration government has recommended that teenagers should have 8 to 10 hours of sleep each night

Answer 13

taken for enjoyment addictive damage health

Answer 14

heart failure increased blood pressure, increased weight, liver disease/ cancer leads to slower reaction times, makes the drinker less mobile due to excess weight, loss of coordination, loss of concentration

Answer 15

strokes, bronchitis, heart disease/angina, blood clots, emphysema, lung cancer causes breathlessness reduces oxygen-carrying capacity negative performance ins all aerobic or endurance activities

Answer 16

a lifestyle where there is little/no physical activity

Answer 17

heart disease- high blood pressure, increased blood cholesterol type 2 diabetes- being overweight obesity-reduced metabolic rate and inactivity depression- low self-esteem, due to being overweight, drop in brain function and low release of serotonin

Answer 18

weigh more than expected weight for your height and sex | not usually harmful unless you are also overfat

Answer 19

muscle girth, bone density but they don't have excess fat

Answer 20

means you have more body fat than you should have can lead to problems such as high blood pressure and high blood cholesterol levels it is possible to be overfat but not overweight

Answer 21

describe people who are very overfat body fat has increased to a level that is seriously unhealthy can lead to mobility issues, heart disease, type 2 diabetes

Answer 22

some of the resulting health problems eg heart disease will prevent any strenuous activity if you become too tired, immobile or have difficulty in walking/running this will affect you ability in exercise participation

Answer 23

eating the right amount of foods in the correct proportions, this enables us to work properly

Answer 24

if we don't eat a variety of foods in the correct proportions we won't get all of the macro and micronutrients we need, insufficient nutrients cause health issues such as rickets, scurvy and anaemia

Answer 25

what we eat on a day-to-day basis and shouldn't be confused with being on a diet

Answer 26

shows how we need to make up our diet from different types of food to get the correct balance

Answer 27

according to the Eatwell guide we should eat between 5 and 10 per day

Answer 28

making sure the quantity of energy we take in relates to the amount of exercise we do if we eat too much and do little exercise we will become overweight if we eat too little and do a lot of exercises we will become underweight

Answer 29

nutrients we need in large quantities we need them for energy growth and repair those involved in physical exercise will need more of them

Answer 30

carbohydrates, fats, proteins

Answer 31

something that gives nourishment to the body

Answer 32

bread, pasta, rice, potatoes should be given in a greater quantity than the other macronutrients provide us for energy for aerobic and anaerobic events

Answer 33

contained in butter, oil, fatty meats and fried food should for the smallest percentage of macronutrients in the diet provide us with energy but should be eaten in moderation easily stored in the body and can lead to weight gain

Answer 34

contained in cheese. milk, eggs, lean meat and fish used for muscular growth and repair can produce energy but isn't their main function may be used by performers such as sprinters to aid hypertrophy

Answer 35

hypertrophy

Answer 36

nutrients required in small quantities

Answer 37

minerals and vitamins, water and fibre

Answer 38

each vitamin is good for different things to help with your immune system as well as general health and growth vitamins are found in fresh fruit and vegetable minerals are found in lots of different foods including meat and vegetables

Answer 39

vitamin d- found in dairy foods, helps the body absorbs calcium- a mineral found in foods such as milk and dairy, keep our bones strong

Answer 40

prevents dehydration | in most liquids and many foods

Answer 41

aids the digestive system | found in cereals, vegetables and nuts

Answer 42

the ideal weight that someone should be

Answer 43

bone structure height sex muscle girth

Answer 44

the taller you are the more you may weigh | advantage- when you need to outreach your opponent, when longer levers may be beneficial

Answer 45

some people have longer and wider bones and will also have greater bone density, some people with larger bone structure weigh more than someone of the same height with a smaller bone structure, bone strength is important in contact sports

Answer 46

males tend to have more muscle mass and therefore weigh more, this provides males with an advantage in activities requiring power. Males and females compete separately in these activities

Answer 47

this is the size of the muscles in circumference, people with bigger muscles weigh more, bigger muscles are generally an advantage in activities requiring speed, power and strength such as throwing a javelin

Answer 48

according to the roles jockeys- optimum weight may be considered overweight sumo wrestlers- optimum weight may be considered overweight

Answer 49

in order to optimise performance, top performers will plan what they eat and when they eat it to get the most advantage out of the food that they eat

Answer 50

important for power athletes to maximise repair of muscle tissue broken down in explosive activity this is used by performers that work anaerobically eg sprinters, hammer throwers and powerlifters

Answer 51

increases the number of carbohydrates stored as glycogen in the muscles to provide energy for performance, this gives more energy for endurance athletes such as cross-country skiers, marathon runner and triathletes

Answer 52

``` 1-4 days before the event reduce the amount of exercise eat a high carbohydrate diet reduce fibre intake this leads to increased glycogen stores in the muscle allowing optimum performance for longer ```

Answer 53

when we lose sweat we lose ions, water and salt | dehydration can lead to dizziness, nausea, fatigue, increased heart rate

Answer 54

drink water two hours before the event just before the event and whenever possible during the performance