C2 T1 Health Fitness and Wellbeing

Question 1

What is a balanced diet

Answer 1

Eating all the nutrients in the right proportions

Question 2

What is the function of carbohydrates

Answer 2

The bodies primary energy source

Question 3

What is the function of protein

Answer 3

Growth and repair of muscles

Question 4

What is the function of fats

Answer 4

The bodies secondary energy source

Question 5

What is the function of fibre

Answer 5

Aids digestion

Question 6

What is the function of vitamins/minerals

Answer 6

Boosts health and wellbeing

Question 7

What are the 4 functions of hydration

Answer 7

• controls temperature - sweat
• transports nutrients - thins blood
• lubricates joints - fluid between joints is mainly water
• removes waste - urine

Question 8

What are the 5 symptoms of dehydration

Answer 8

• thirsty
• headache
• thickens blood/ increases HR
• muscle fatigue
• confusion/overheat

Question 9

How do headaches hinder performance

Answer 9

Fluid loss to the brain causes shrinking, difficult to focus on performance

Question 10

How does thickened blood hinder performance

Answer 10

Heart has to work harder to get oxygen to working muscles

Question 11

How do muscle cramps hinder performance

Answer 11

Lactic acid buildup. Muscle won’t be able to work as hard

Question 12

How does confusion/overheat hinder performance

Answer 12

Difficult to perform tasks, lack of focus, could cause fainting

Question 13

What is the point of carbohydrate loading

Answer 13

Maximises glycogen stores before event to five greater energy

Question 14

What is the point of timing protein intake

Answer 14

Increase muscle growth and speed up recovery

Question 15

What are the 3 stages of carbo loading

Answer 15

• depleted energy stores from training
• diet changes to be high in carbs
• training changes to low intensity

Question 16

What’re is glycogen stored

Answer 16

The muscles

Question 17

What are the 3 stages of timing protein intake

Answer 17

• training causes micro tears in muscle fibres
• protein consumed within 2 hours of exercise
• rates of protein synthesis increase

Question 18

What is the definition of optimum weight

Answer 18

The average weight someone should be to maintain optimal performance

Question 19

What are the factors that effect optimum weight

Answer 19

• gender
• height
• bone structure
• muscle girth

Question 20

How does height effect optimum weight

Answer 20

Optimum weight increases as you’re taller, Taller people have larger skeletons, increased bone density

Question 21

How does gender effect optimum weight

Answer 21

Males tend to have larger skeletons and more muscle mass

Question 22

How does muscle girth effect optimum weight

Answer 22

More muscle = heavier

Question 23

How does bone structure effect optimum weight

Answer 23

Higher bone bone density = higher optimum weight

Question 24

What is health

Answer 24

A state of complete physical, mental, and social well-being, not merely the absence of illness

Question 25

What are the benefits of good physical health

Answer 25

- reduces the risk of obesity due to energy balance - reduces the risk of osteoporosis - reduces the risk of high blood pressure, CHD, and strokes - improved muscle tone+ posture - reduced risk of type 2 diabetes

Question 26

What are the benefits of good emotional health

Answer 26

- relieves stress/tension - reduces depression and anxiety - improved self confidence and self esteem - makes you feel good( releases serotonin)

Question 27

What are the benefits of good social health

Answer 27

- develops social skills such as teamwork, cooperation, and communication - opportunity to socialise and meet new people - make new friends and sustain current friendships

Question 28

What are lifestyle choices

Answer 28

Choices that we make about how we live and behave, that impact how our health

Question 29

What does DRAW stand for (lifestyle choices)

Answer 29

**D**iet **R**ecriational drugs **A**ctivity levels **W**ork life balance

Question 30

How does activity levels effect lifestyle

Answer 30

**Pros** - reduces risk of hypokinetic diseases - improves self esteem - improved mental health - better sleep **Cons** - overtraining- injury/fatigue

Question 31

How does work/life ballence effect lifestyle

Answer 31

**Pros** - more productive - better sleep - reduces tiredness and stress **Cons** - poor mental health - increased risk of disease

Question 32

How does diet effect lifestyle

Answer 32

**Pros** - healthy body weight - healthy immune system - provides energy - reduces risk of hypokinetic diseases **cons** - weight gain / diseases / deficiencies

Question 33

How do recreational drugs effect lifestyle

Answer 33

*Alcohol* - slows reaction and judgement time - dehydrates body - liver damage *Nicotine* - damages cardiovascular system - increases blood pressure - increases risk of cancer

Question 34

What is a sedentary lifestyle

Answer 34

A lifestyle with little to no physical activity

Question 35

What are the long term effects of a sedentary lifestyle

Answer 35

- high blood pressure - depression - loss of fitness levels - coronary heart disease - osteoporosis - type II diabetes