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Health, fitness and wellbeing Flashcards

(92 cards)

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1
Q

What are the seven elements in a balanced diet?

A

Carbohydrates
Fats
Proteins
Vitamins
Minerals
Water
Fibre

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2
Q

What are macronutrients?

A

Types of food you need in large amounts

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3
Q

Why are carbohydrates important?

A

Because they give you energy

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4
Q

What are complex carbs?

A

Natural foods
Energy for exercise (half daily intake)

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5
Q

What are simple carbs?

A

Found in refined (chocolate) or natural (fruit) form

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6
Q

Where are carbs stored?

A

Muscles and liver

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7
Q

How are carbs stored (in what form)?

A

They are stored as glycogen which can be converted into glucose for energy

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8
Q

What type of carbs release slower and long-lasting energy?

A

Complex carbs

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9
Q

Which type of carbs are the best for work and exercise?

A

Complex carbs

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10
Q

What do fats do?

A

Provide energy with glycogen to help muscles work

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11
Q

How much of your diet should be fat?

A

30%

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12
Q

How much of your diet should be carbs?

A

Half

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13
Q

What do proteins do?

A

They important to help build muscles and repair damaged tissue
Also provide energy during extended periods of exercise

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14
Q

What is carbohydrate loading?

A

Strategy used by athletes to maximise the stores of glycogen in their muscles and liver

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15
Q

How would an athlete do carbohydrate loading?

A

Eat high levels of carbs before/close to a long distance race to pack in and store carbs

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16
Q

How many hours before an event should you eat foods?

A

First 2 hours before a race/event

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17
Q

What is timing protein intake?

A

Protein should be taken immediately after exercise to benefit muscles

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18
Q

Why should protein be taken in straight after exercise?

A

To minimise protein breakdown
Stimulate muscle protein synthesis
Helps build muscles

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19
Q

What are the two minerals?

A

Iron
Calcium

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20
Q

What is calcium’s main job?

A

To form bones and teeth and make them strong

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21
Q

What happens to bones after the age of 35?

A

They lose their density and strength

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22
Q

What is it called when bones lose their density and strength?

A

Osteoporosis

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23
Q

What keeps bones strong?

A

Impact exercises

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24
Q

What is iron’s job?

A

To carry oxygen around the body using haemoglobin
Forms red blood cells

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25
What can low iron levels cause?
Anaemia which causes tiredness and shortness of breathe
26
What is vitamin A used for?
Vision
27
Where can you find vitamin A?
Milk/cheese/egg yolk/liver/carrots
28
What is vitamin B1 used for?
Release carbs
29
Where can you find vitamin B1?
Grains/nuts/meat
30
What is vitamin C used for?
Fighting infections and healing Health of bones/teeth/gums
31
Where can you find vitamin C?
Fruit and veg
32
What is vitamin D used for?
Absorbing calcium
33
Where can you find vitamin D?
Fish/milk/liver/eggs
34
What is vitamin E used for?
Growth and development
35
Where can you find vitamin E?
Vegetable oil/cereal/whole meal bread
36
What vitamins dissolve in water?
B and C
37
What vitamins dissolve in fat?
A and D and E
38
What does water do?
Transports nutrients, waste and hormones around the body Distributes body salts
39
How much water should you drink after exercise?
Drink as soon as you finish Can drink an isotonic drink to replace lost salt
40
How do we lose salts?
Sweating
41
Why is water important during exercise?
Helps control body temperature
42
How much water should you drink before exercise?
500ml (4 hours before) 250ml (10-15 mins before)
43
How much water should you drink during exercise?
Drink if you feel thirsty
44
What does fibre do?
Aids digestion
45
What does soluble fibre do?
Helps reduce cholesterol
46
What are examples of soluble fibre?
Oats Fruit Veg
47
What does insoluble fibre do?
Prevents constipation
48
What are examples of insoluble fibre?
Cereal Whole grain foods
49
What does being physically healthy include?
Bodies organs are working well Not suffering from any illnesses, diseases or injuries Your strong and fit to do every day activities
50
What are the benefits of regular exercise?
Improved cardio vascular fitness (aerobic) Muscles and bones get stronger Improve body composition
51
What can exercise do (long term) in life?
Reduce risk of obesity and other long term health problems Makes injuries less likely
52
How does aerobic respiration prevent high blood pressure?
Keeps heart strong and arteries elastic which helps to remove cholesterol from artery walls
53
How does aerobic respiration reduce risk of CHD and strokes?
Keeps heart strong and arteries elastic which helps to remove cholesterol from artery walls so blood can flow easily
54
How can you prevent osteoporosis?
Weight-bearing exercises which strengthens bones
55
How can regular exercise reduce risk of Type-2 diabetes?
Helps you maintain healthy weight Improves how sensitive to insulin your cells are so less likely to become insulin resistant
56
What is Type-2 diabetes?
Disease that gives you high blood sugar level (which is controlled by insulin hormone) Either don’t have enough insulin or your body cells aren’t reacting to insulin properly
57
What is does it mean if you are emotionally healthy?
You feel content and confident in yourself You are able to manage your emotions and cope with challenges You don’t have too much stress or anxiety You’re not suffering from any mental illnesses
58
How can exercise improve emotional health?
Increase self esteem and confidence Competing can improve ability to deal with pressure and emotions Can relive stress and tension Increases level of endorphines and serotonin
59
What does it mean if you are socially healthy?
You have friends You believe you have some worth in society You have food, clothing and shelter
60
How can exercise help increase your social health?
Help you make friends Team activities practices teamwork
61
What are the four lifestyle choices?
Diet Recreational drugs Activity level Work/rest/sleep balance
62
Why is a balanced diet important?
Helps support a healthy lifestyle Gives body the right nutrients to work well Improves health
63
What can a diet too high in some fats, sugar or salt cause?
Obesity Too much salt can increase blood pressure Risk of stroke/heart disease
64
What can not eating enough cause?
Malnutrition
65
What effects does alcohol cause?
Affects coordination, speech and judgment Can increase blood pressure so risk of heart disease/stroke
66
What can heavy drinking cause?
Damage to liver, heart, muscles, brain and digestive and immune system
67
What are the effects of smoking?
Chemicals cause damage to cells in lungs and cilia which increases risk of infections Damages alveoli (lose shape) so can’t work effectively Lung cancer
68
What does nicotine do?
Increases heart rate and blood pressure
69
What happens when you are stressed?
Blood pressure increases which can cause heart disease or stroke
70
What can stress and anxiety cause?
Affect your emotional wellbeing Can cause insomnia
71
What can lack of sleep cause?
Affects ability to concentrate Make you uncoordinated Muscles fatigue quicker Can lead to anxiety and depression
72
Why is sleep important?
Vital for body as it allows it to rest and recovers after a days work
73
What is a sedentary lifestyle?
Where there is little, irregular or no physical activity
74
What does being overweight mean?
Weighing more than is normal
75
What does being overfat mean?
Having more body fat than you should
76
What does being obese mean?
Having a lot more body fat than you should
77
What is excess energy stored as?
Fat
78
What are the effects of being overfat/obese?
Strains cardiovascular system and decreases fitness Fat deposits in arteries which increase blood pressure so CHD or strokes
79
How does having a sedentary lifestyle effect musculoskeletal system?
Being overweight puts a strain on your back and joints which can cause bad posture and joint damage Loses muscle tone Less good at strengthening and repairing bones
80
How can being overweight affect your performance?
Decreases flexibility, speed and agility
81
What are the uses of water?
Needed for chemical reactions in body Used for sweat to cool you down
82
What can dehydration cause?
Blood thickening Increase in body temp
83
What diet do you need for long previous of continuous exercise?
Carbohydrates Provide plenty of energy that is easily available for muscles ( + fat)
84
What diet do you need if your activity involves gaining muscle bulk?
Protein Builds and repairs muscles
85
What does your optimum weight depend on?
Height Bone structure Muscle girth Gender
86
What is muscle girth?
The measurement of the circumference of your muscles when flexed
87
Why is bone structure different in some people?
Some people have denser and larger bones so skeleton is heavier
88
What is optimum weight?
The weight that a sportsman performs best at
89
What is your energy balance?
The relationship between the energy you take in and the energy you use
90
What is a positive energy balance?
When you take in more energy than you use
91
What is a negative energy balance?
When you use more energy than you take in
92
What is a neutral energy balance?
When you balance your energy intake and outtake

PE (11 decks)

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