4.1 Lifestyle choices, balanced diet, optimum weight, maintaining an optimum weight

Question 1

what is BMI?

Answer 1

Body Mass Index- looks at height and weight and calculates a number

Question 2

what is the difference between overweight, overfat and obese?

Answer 2

overweight- excess weight (over BMI)
overfat- higher levels of fat than they should have
obese- way above BMI

Question 3

what are some positive effects of BMI?

Answer 3

-maintain your optimum weight
-helps mental health
-increases life expectancy
-better quality of sleep

Question 4

how will the component of fitness reaction time help in everyday life?

Answer 4

you will be better at reacting to danger

Question 5

how will the component of fitness balance help in everyday life?

Answer 5

reduces the risk of falling which makes everyday tasks easier

Question 6

how will the component of fitness power help in everyday life?

Answer 6

can be used to overpower dangerous situations and help with everyday taks

Question 7

how will the component of fitness flexibility help in everyday life?

Answer 7

reach for things more easily and reduces chance of injury

Question 8

how will the component of fitness cardiovascular fitness help in everyday life?

Answer 8

improved sleep and improved immune system to fight disease

Question 9

how will the component of fitness coordination help in everyday life?

Answer 9

makes everyday task easier including cooking

Question 10

how will the component of fitness agility help in everyday life?

Answer 10

get out of the way of things quickly

Question 11

how will the component of fitness speed help in everyday life?

Answer 11

can get places faster

Question 12

how will the component of fitness body composition help in everyday life?

Answer 12

reduces risk of heart disease and type 2 diabetes

Question 13

how will the component of fitness muscular endurance help in everyday life?

Answer 13

improved weight management

Question 14

how will the component of fitness muscular strength help in everyday life?

Answer 14

improved ability to carry out tasks

Question 15

benefits of a good emotional health

Answer 15

-more happy, self confident and more aware
-able to control behaviour
-have more energy
-able to cope with both positive and negative criticism
-as you get older, exercise stimulates the growth of new brain cells which reduces the risk of age related diseases such as dementia

Question 16

benefits of a good social health

Answer 16

-meet new people from different social backgrounds
-being part of a team gives a sense of belonging
-develop teamwork and communication skills
-able to adapt to different social situations

Question 17

what are the negatives to exercising?

Answer 17

-can become addictive
-focusing too much on body shape can cause body dysmorphia
-too much training can damage joints and cause injuries
-training too much without adequate recovery time can lead to an increase in soft tissue injuries

Question 18

what is the importance of a well designed PEP for mental health?

Answer 18

-have more energy
-feel more happy
-feel less stressed
-more motivated

Question 19

what is the importance of a well designed PEP for physical health?

Answer 19

-improves component of fitness you are working on
-helps you to sleep better
-improves performance in your sport
-muscles and bones will get stronger

Question 20

what is the importance of a well designed PEP for social health?

Answer 20

-more confident
-socialise with others at the gym or in class

Question 21

what are the effects of a good work/rest/sleep balance?

Answer 21

-more energy
-improves physical, emotional and social health
-makes you feel more in control
-reduces stress
-make better decisions

Question 22

what are the effects of a poor work/rest/sleep balance?

Answer 22

-increased risk of depression
-can lead to weight gain
-risk of illness
-increase in stress and anxiety
-poor sleep quality

Question 23

what are the effects of a healthy diet?

Answer 23

-boost energy
-supplies body with essential nutrients for healthy immune system
-reduced risk of health conditions
-reduces stress levels
-aids weight loss or maintains a healthy weight

Question 24

what are the effects of an unhealthy diet?

Answer 24

-can cause health conditions
-may cause depression and anxiety
-low self esteem
-decreases muscle mass and overall strength levels
-can cause depression and guilt

Question 25

what are the effects of an active lifestyle?

Answer 25

-lowers risk of disease -lowers risk of mental health conditions -boosts self esteem -better sleeping patterns and reduces stress -improves fitness levels

Question 26

what are the effects of an inactive?

Answer 26

-increases risk of disease -may cause depression and anxiety -lowers self esteem -decreases muscle mass and overall strength levels -daily tasks become harder

Question 27

sedentary lifestyle

Answer 27

a lifestyle where this is little to no physical activity

Question 28

how do you work out your BMI?

Answer 28

weight (kg) / height (m)^2

Question 29

what is the BMI is your overweight?

Answer 29

over 25

Question 30

what is the BMI for a healthy weight?

Answer 30

18.5 - 25

Question 31

optimum weight

Answer 31

the weight that's going to make you the healthiest you can be

Question 32

what are the factors affecting optimum weight?

Answer 32

-height -gender -bone structure -muscle girth

Question 33

how does height affect your optimum weight?

Answer 33

higher your optimum weight due to skeletons are larger, healthy bones are also dense and heavy

Question 34

how does gender affect your optimum weight?

Answer 34

men tend to have a higher optimum weight due to a larger skeleton and greater muscle mass

Question 35

how does bone structure affect your optimum weight?

Answer 35

bigger bones weigh more, denser bones increase optimum weight, affected by the amount of calcium and vitamin D and weight bearing activities, people involved in sport from a young age tend to have denser bones

Question 36

how does muscle girth affect your optimum weight?

Answer 36

the bigger your muscle girth, the stronger you are, higher your optimum weight, men tend to have a higher optimum muscle girth

Question 37

examples of carbodydrates

Answer 37

bread, beans, potatoes, cereals, grains

Question 38

examples of protein

Answer 38

fish, seafood, white meat, lean beef, low fat cheese

Question 39

examples of fruit and vegetables

Answer 39

carrot, peas, sweetcorn, apple, pear

Question 40

examples of dairy

Answer 40

milk, cream, butter, yoghurt, cheese

Question 41

examples of fats, oils and sugars

Answer 41

mayonnaise, biscuits, cake, crisps, soft drinks

Question 42

why are carbohydrates important?

Answer 42

provides glucose which converts to energy used in physical activity

Question 43

why are proteins important?

Answer 43

helps your body to repair cells and make new ones

Question 44

why are fruits and vegetables important?

Answer 44

provide vitamins and minerals and helps to maintain a healthy gut

Question 45

why are dairy products important?

Answer 45

nutrients and types of fat in dairy are involved with bone health, cardiovascular disease and other conditions

Question 46

why are fats important?

Answer 46

helps the boy absorb vitamin A, vitamin D and vitamin E

Question 47

what are the components of a balanced diet?

Answer 47

-carbohydrates -protein -minerals -fats -vitamins -fibre -water

Question 48

what is a balanced diet?

Answer 48

the best ratio of nutrients to match your lifestyle

Question 49

what can not eating a balanced diet do?

Answer 49

damage your body

Question 50

examples of macro nutrients

Answer 50

-carbohydrates -fat -protein

Question 51

examples of micro nutrients

Answer 51

vitamins and minerals

Question 52

what do carbohydrate do?

Answer 52

-create energy -stored in muscles and liver as glycogen -energy need to work and exercise should come from complex carbohydrates because they provide a slower and longer lasting release of energy

Question 53

what are the types of carbohydrates?

Answer 53

-simple -complex

Question 54

examples of simple carbohydrates

Answer 54

-fruit & veg -cakes -chocolate -biscuits

Question 55

examples of complex carbohydrates

Answer 55

-rice -pasta -bread -nuts -potatoes -bananas

Question 56

what do fats do?

Answer 56

-source of energy -protects vital organs -controls body heat

Question 57

what does unsaturated fats do?

Answer 57

reduce heart disease

Question 58

what do saturated fats do?

Answer 58

increase risk of heart disease

Question 59

what do proteins do?

Answer 59

-provide amino acids -essential for the repair of body and building cells

Question 60

what do power athletes need protein for?

Answer 60

to build and repair muscles

Question 61

hypertrophy

Answer 61

muscles tear and then repair and build up

Question 62

what do vitamins do?

Answer 62

-essential for good health (vision, skin, red blood cells, healing, bones, teeth)

Question 63

what are the different categories of vitamins?

Answer 63

-water soluble -fat soluble

Question 64

examples of water soluble vitamins

Answer 64

-vegetables and fruits --> vitamin C

Question 65

examples of fat soluble vitamins

Answer 65

-vegetables, eggs, liver --> vitamin A -milk, fish, liver, eggs, sunshine --> vitamin D

Question 66

what do vitamin B3 and B6 help with?

Answer 66

gas exchange

Question 67

what does calcium help with?

Answer 67

-strong bones and teeth

Question 68

what does a lack of calcium cause?

Answer 68

week bones and potentially osteoporosis

Question 69

what does iron help with?

Answer 69

helps form red blood cells

Question 70

what does a lack of iron cause?

Answer 70

anoemia

Question 71

what does fibre do?

Answer 71

aids digestion and is essential to ged rid of waste

Question 72

why is water important?

Answer 72

-makes up half your bodyweight -carries nutrients and hormones -helps with waste removal -helps regulate body temperature -main component of blood cells -lack of water causes dehydration