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PE > 4.1 Lifestyle choices, balanced diet, optimum weight, maintaining an optimum weight > Flashcards

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

1
Q

what is BMI?

A

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

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2
Q

what is the difference between overweight, overfat and obese?

A

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

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3
Q

what are some positive effects of BMI?

A

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

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4
Q

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

A

you will be better at reacting to danger

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5
Q

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

A

reduces the risk of falling which makes everyday tasks easier

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6
Q

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

A

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

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7
Q

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

A

reach for things more easily and reduces chance of injury

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8
Q

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

A

improved sleep and improved immune system to fight disease

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9
Q

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

A

makes everyday task easier including cooking

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10
Q

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

A

get out of the way of things quickly

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11
Q

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

A

can get places faster

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12
Q

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

A

reduces risk of heart disease and type 2 diabetes

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13
Q

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

A

improved weight management

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14
Q

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

A

improved ability to carry out tasks

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15
Q

benefits of a good emotional health

A

-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

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16
Q

benefits of a good social health

A

-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

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17
Q

what are the negatives to exercising?

A

-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

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18
Q

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

A

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

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19
Q

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

A

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

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20
Q

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

A

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

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21
Q

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

A

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

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22
Q

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

A

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

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23
Q

what are the effects of a healthy diet?

A

-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

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24
Q

what are the effects of an unhealthy diet?

A

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

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25
Q

what are the effects of an active lifestyle?

A

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

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26
Q

what are the effects of an inactive?

A

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

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27
Q

sedentary lifestyle

A

a lifestyle where this is little to no physical activity

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28
Q

how do you work out your BMI?

A

weight (kg) / height (m)^2

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29
Q

what is the BMI is your overweight?

A

over 25

30
Q

what is the BMI for a healthy weight?

A

18.5 - 25

31
Q

optimum weight

A

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

32
Q

what are the factors affecting optimum weight?

A

-height
-gender
-bone structure
-muscle girth

33
Q

how does height affect your optimum weight?

A

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

34
Q

how does gender affect your optimum weight?

A

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

35
Q

how does bone structure affect your optimum weight?

A

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

36
Q

how does muscle girth affect your optimum weight?

A

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

37
Q

examples of carbodydrates

A

bread, beans, potatoes, cereals, grains

38
Q

examples of protein

A

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

39
Q

examples of fruit and vegetables

A

carrot, peas, sweetcorn, apple, pear

40
Q

examples of dairy

A

milk, cream, butter, yoghurt, cheese

41
Q

examples of fats, oils and sugars

A

mayonnaise, biscuits, cake, crisps, soft drinks

42
Q

why are carbohydrates important?

A

provides glucose which converts to energy used in physical activity

43
Q

why are proteins important?

A

helps your body to repair cells and make new ones

44
Q

why are fruits and vegetables important?

A

provide vitamins and minerals and helps to maintain a healthy gut

45
Q

why are dairy products important?

A

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

46
Q

why are fats important?

A

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

47
Q

what are the components of a balanced diet?

A

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

48
Q

what is a balanced diet?

A

the best ratio of nutrients to match your lifestyle

49
Q

what can not eating a balanced diet do?

A

damage your body

50
Q

examples of macro nutrients

A

-carbohydrates
-fat
-protein

51
Q

examples of micro nutrients

A

vitamins and minerals

52
Q

what do carbohydrate do?

A

-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

53
Q

what are the types of carbohydrates?

A

-simple
-complex

54
Q

examples of simple carbohydrates

A

-fruit & veg
-cakes
-chocolate
-biscuits

55
Q

examples of complex carbohydrates

A

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

56
Q

what do fats do?

A

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

57
Q

what does unsaturated fats do?

A

reduce heart disease

58
Q

what do saturated fats do?

A

increase risk of heart disease

59
Q

what do proteins do?

A

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

60
Q

what do power athletes need protein for?

A

to build and repair muscles

61
Q

hypertrophy

A

muscles tear and then repair and build up

62
Q

what do vitamins do?

A

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

63
Q

what are the different categories of vitamins?

A

-water soluble
-fat soluble

64
Q

examples of water soluble vitamins

A

-vegetables and fruits –> vitamin C

65
Q

examples of fat soluble vitamins

A

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

66
Q

what do vitamin B3 and B6 help with?

A

gas exchange

67
Q

what does calcium help with?

A

-strong bones and teeth

68
Q

what does a lack of calcium cause?

A

week bones and potentially osteoporosis

69
Q

what does iron help with?

A

helps form red blood cells

70
Q

what does a lack of iron cause?

A

anoemia

71
Q

what does fibre do?

A

aids digestion and is essential to ged rid of waste

72
Q

why is water important?

A

-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

PE (21 decks)

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