Healthy Lifestyles Flashcards
(24 cards)
How does the WHO define health?
‘Health is a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity.’
What are the three main body types?l (also known as somatotypes)?
Ectomorph, Mesomorph, Endomorph
Describe an ectomorph body type
Characteristics: Lean and slender build, long limbs, narrow shoulders and hips, low body fat, and a fast metabolism.
• Tendency: Often struggles to gain weight or muscle.
Ectomorphs, characterised by their lean physique and minimal muscle mass, are often considered well-suited for endurance sports such as long-distance running and cycling. Their body type also lends itself to certain explosive events, notably high jump. The tall, slender build typical of ectomorphs, combined with their low body weight, can be advantageous in generating vertical power relative to mass—a key factor in high jump performance. Additionally, ectomorphs may excel in gymnastics events that demand flexibility, agility, and complex manoeuvres, as their lean frame and lower muscle mass can facilitate these qualities.
Describe the mesomorph body shape
Mesomorphs have broad shoulders and are very muscular, with little body fat. They are thought to be more likely to excel in sports requiring speed, agility, and strength, and may find it easier to lose or gain weight as the sport dictates.
Describe the endomorph body type
Endomorphs are short limbed and predisposed to storing body fat. They are thought to be better suited to sports where size and power is an advantage.
What is a common definition of physical fitness?
The ability of the body to meet demands imposed by the environment and everyday life.’
When giving clients advice on nutrition, you should inform them of what?
that you are only able to give general nutrition advice that follows the government guidelines for the healthy individual. And should not recommend supplements
Describe the EatWell guide to nutrition
About one third of the food that you eat each day should be fruit and vegetables. You should be aiming for around five portions a day.
Starchy foods such as bread, rice and pasta should also make up one third of the food that you eat.
Beans, Pulses, fish, eggs meat and other protein should comprise roughly one sixth of the food that you eat. You should eat more beans and pulses plus 2 portions of sustainably sourced fish per week, one of which is oily.
You should have some dairy or dairy alternatives such as soya milk every day.
What are the 6 basic components of a healthy diet?
1
Carbohydrate
2
Fat
3
Protein
4
Vitamins
5
Minerals
6
Water
What is the role of carbohydrates in a diet? (50-55%)
The role of carbohydrate: energy provision, gut function, dietary fibre
Sources include: simple sugars (sugar, fruit, sweets, jam, honey, milk, energy drinks) complex starches (bread, pasta, oats, corn, barley, potatoes, rice, beans, lentils, peas, vegetables).
Describe the role of fat in a diet
The role of fat: energy provision, protection of internal organs, insulation from cold, insulation of nerve fibres, storage of fat-soluble vitamins, production of oestrogen.
Sources include: saturated fats (butter, lard, cream, yoghurt, meats, pies, pastries, coconut oil) unsaturated fats (sunflower oil, olive oil, rapeseed oil, flaxseed oil, nuts, avocado, fish).
Describe the role of protein in a diet
The role of protein: growth and repair of body tissues, production of enzymes, formation of hormones, energy when carbohydrate stores are low.
Sources include: eggs, fish, meat, poultry, milk, rice, soya beans, tofu, textured vegetable protein.
What types of vitamins are there?
There are 13 different types of vitamins that have been identified and can be classified as either fat-soluble or water-soluble, as shown below.
Fat-soluble – A, D, E, K
Water-soluble – C, B6, B1, B2, niacin, pantothenic acid, biotin, folacin, B12
How many litres of water are lost daily even at rest?
2.5
What nutrition should be recommended before exercise?
Timing and composition: Encourage participants to consume a balanced meal 2-3 hours before exercise. This meal should be rich in carbohydrates, moderate in protein, and low in fat and fibre to ensure easy digestion and sustained energy
Hydration: Staying hydrated is key. Advise drinking 500-600 ml of water 2-3 hours before exercising to ensure proper hydration status before starting
Small snacks: If eating a full meal is not possible, suggest a small, carbohydrate-rich snack 30-60 minutes prior. Options can include a piece of fruit or a granola bar to provide a quick energy source
What nutrition should be recommended during exercise?
Short sessions: For activities lasting less than an hour, water is generally sufficient for maintaining hydration
Longer sessions: In cases of prolonged exercise (over an hour), consider recommending a sports drink containing electrolytes and carbohydrates. This helps replenish lost salts and sustains energy levels
What nutrition should be recommended following exercise?
Immediate post-exercise: In the 30 minutes immediately following exercise, suggest a snack rich in carbohydrates and protein. This combination helps replenish energy stores and supports muscle repair. A protein shake with a banana can be an effective option
Rehydration: Emphasise the importance of replacing fluids lost during exercise. Advise drinking water or an electrolyte solution post-exercise to restore hydration levels
Recovery meal: Within 2 hours of exercise, a balanced meal can further aid in recovery. This meal should contain a mix of carbohydrates, protein, and fats to support muscle recovery and replenish energy reserves
What are the two forms of motivation?
Intrinsic and extrinsic motivation
What is intrinsic motivation?
People are intrinsically motivated when they do something because they find it enjoyable, interesting or satisfying. Research shows people that are intrinsically motivated have a higher chance of adhering to an exercise programme in the long-term. Therefore, when we want to promote longer duration behaviour change, we must try and foster people’s intrinsic motivation
What is extrinsic motivation?
When people are extrinsically motivated, they will engage in activities due to some external pressure, such as achieving a reward or avoiding an unwanted outcome.
What is the stages of change model?
The model assesses an individual’s readiness to act on a new healthier behaviour and can help a health professional to provide strategies to guide the client through different stages in order to adopt and maintain that behaviour.
Describe the stages in the stages of change model
Precontemplation
• The individual is not considering change and may be unaware of the problem.
• Example: “I don’t need to exercise; I’m fine the way I am.”
2. Contemplation
• The individual is aware of the problem and thinking about change but has not yet committed.
• Example: “I know I should start exercising, but I’m not ready yet.”
3. Preparation
• The individual is planning to take action soon and may begin small steps toward change.
• Example: “I’ve joined a gym and set a start date for next week.”
4. Action
• The individual actively makes changes to their behavior.
• Example: “I’m working out three times a week now.”
5. Maintenance
• The new behavior is sustained over time, reducing the risk of relapse.
• Example: “I’ve been exercising regularly for over six months.”
What screening and questionnaires should be given to potential clients before exercise?
Physical Activity Readiness Questionnaire (PARQ) or PARQ+ and the Irwin and Morgan system
In immediate injury treatment, what does PRICE stand for?
• P: Protection - Protect the injured area to prevent further damage. This can involve using supports like splints, braces, or slings.
• R: Rest - Rest the affected area to allow healing and avoid further injury.
• I: Ice - Apply ice to reduce swelling and numb pain. This should be done in intervals (e.g., 20 minutes on, 20 minutes off).
• C: Compression - Use an elastic bandage or compression wrap to minimize swelling and provide support.
• E: Elevation - Keep the injured area elevated above heart level to reduce swelling and promote drainage of fluids.
