Unit 2 Test Flashcards
What are the 5 lifestyle choices?
Activity level
diet
work/rest/sleep/balance
recreational drugs - alcohol
recreational drugs - smoking
Why is alcohol bad for you?
It can affect the body’s ability to store and use carbohydrates, leading to decreased endurance and decreased performance during exercise.
It can also interfere with the bodies natural recovery process(mulsce growth and repair)
Why is smoking bad for you?
Smoking can cause a decrease in lung capacity, making it more difficult to breathe during exercise. This can limit the amount of oxygen available to the muscles, reducing endurance and overall performance.
What is Emphysema?
A lung condition that causes the shortness of breath.
What lifestyle choices is coronary heart disease associated with?
Activity Level and Diet
What lifestyle choices is Type 2 Diabetes associated with?
Activity Level and Diet
What lifestyle choices is Obesity associated with?
Activity Level, Diet and Alcohol
What lifestyle choices is Stroke associated with?
Activity Level, Diet and Alcohol
What lifestlye choice is High Blood Pressure associated with?
Activity Level, Diet, Alcohol and Smoking
What lifestyle choices is Emphyse associated with?
Smoking
What is High Blood Pressure?
The force at which your heart pumps blood around your body
What is Activity Level?
the intensity at which a person is participating in physical activity or exercise.
What is high density lipoprotein and low density lipoprotein linked to?
Cholestorol
What is high density lipoprotein?
it carries cholesterol from other parts of your body back to your liver.
What is low density lipoprotein?
transports cholesterol to the tissues.
Is high density lipoprotein good or bad for you?
It is good for you
Is low density lipoprotein good or bad for you?
It is bad for you
What are the 5 requirements of a balanced diet?
- Macronutrients, Micronutrients, Water and Fibre
- Correct proportions of macronutrients and micronutrients
- Protein for growth and repair or Macronutrients for energy
- Micronutrients or Vitamins or Minerals for maintaining body health.
- Water to avoid dehydration or fibre to aid/help digestion
What are Macronutrients?
are the nutrients that the body requires in large amounts
What are Micronutrients?
microutrients are those required in smaller amounts.
Can you tell me the different Macronutrients?
Fats, Protein and Carbohydrates
Can you tell me the different Micronutrients?
Minerals and Vitamins
What do Carbohydrates and Fats provide?
they provide energy
Why is energy important?
As you will be able to train harder and larger at a high intensity without fatigue.
What does Protein provide?
Helps grow and repair muscles which can lead to muscle hypertrophy
What are the 4 minerals?
Calcium, Potassium, Zinc and Iron
Why is Calcium important?
to contribute to bone density and it can prevent osteoporosis, reducing chance of fractures
Why is Potassium important?
helps with energy levels meaning you can work for longer.
Why is Zinc important?
Helps with immune system and healing
Why is Iron important?
helps haemoglobin (helps to transport oxygen from the lungs to the body’s tissues and organs) and oxygen with red blood cells
What are the 4 Vitamins
Vitamin A , Vitamin B , Vitamin C , Vitamin D
Why is Vitamin A important?
helps with visional cues
Why is Vitamin B important?
energy production and reduces fatigue
Why is Vitamin C important?
Helps fight infection meaning working for longer
Why is Vitamin D important?
forms stronger bones (links to calcium)
Why is Water important?
Prevents dehydration which can cause dizziness and headache
Why is Fibre important?
Aids the digestive system which can allow you to maintain blood sugar levels and energy levels
When should you eat before a sport?
You should eat 2 hours before sport
Why do you have to eat 2 hours before sport?
Blood flow to the digestive system is required after eating a large meal.
What should you eat before sport?
Slow release, long lasting energy food.
What is blood shunting?
It is the redistribution of blood to the working muscles during exercise.
Muscles continued supply of oxygen is provided by what?
It is provided by red blood cells
When exercising, the distribution of blood increases according to what?
the intensity
Does the blood flow reduce to the systems not in use, true or false?
True
What is Carbohydrate Loading?
It is a technique used to increase the stores of glycogen in the muscles before an endurance event.
Why do athletes Carbo Load?
So they can improve performance and so their body can work for longer and harder.
What type of athletes would Carbo Load?
Endurance Athletes (e.g marathon runners)
What is High Protein Intake?
High Protein Intake is when you take protein immediately after a workout (e.g protein shake)
What is a High Protein Diet?
Is when you eat protein all the time
What type of athletes need High amount of Protein?
Athlete that need and want power and strength
What is Optimum Weight?
It is the most favourable weight to produce their best performance in their sport.
What is BMI(Body Mass Index)
is a measure of body fat based on an individual’s height and weight
Why is BMI ( Body Mass Index) not neccessarily accurate for certain sports (e.g rugby)
Because muscle is heavier than fat
What are the 4 factors of Optimum Weight?
Height, Bone Structure, Muscle Girth, Gender
Describe me the 4 factors of Optimum Weight?
Height - Taller people are heavier
Bone Structure - People with heavier bone structure are heavier
Muscle Girth - People with bigger muscles weigh more
Gender - Men have more muscle than women and tend to be taller therefore they will weigh more
Using any 2 of these 4 athletes can you describe to me how their optimum weight would fit in their sport?
Jockey
Sumo Wrestler
Prop in Rugby
Fly Half in Rugby
Jockey - They have to be light as they don’t want to weigh and slow the horse down.
Sumo Wrestler - They have to be big as they will have to get the opponent out of the ring
Prop in Rugby - Have to be big as they are at the front row of the scrum needing to push for the ball
Fly Half in Rugby - Have to be light and muscular as they need to dodge opponents to score trys but also need to make big tackles.
Define Overfat?
Having to much body composition as fat
Define Overweight?
Having more weight than is considered healthy
Define Obesity?
Extremely Overweight
Can you tell me 3 risks of Obesity?
- Stroke
- Coronary Heart Disease
- Type 2 Diabetes
- High Blood Pressure
Why does Obesity/Overfat or Overweight occur?
Due to not using all the calories we eat through exercise
Why do the risks of Obesity occur?
Due to increase in Cholestorol asscociated with increased weight (lack of exercise)
