Healthy Lifestyle

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Define Health
A complete state of physical and mental wellbeing and not merely the absence of disease.
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Define Fitness
The ability to meet the demands of the sporting environment without undue fatigue.
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Define Health Related Fitness
A basic level of physical fitness components which facilitate a good level of health. For example flexibility, cardiovascular fitness and basic anaerobic fitness.
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Define Exercise
A physical activity that leads to a positive physiological and or anatomical adaptation.
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Example of being healthy without being fit
Active middle aged adult who eas properly - classed as healthy but might not meet the specific sporting demands of a sport without first achieving a level of fitness.
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Example of being fit without being healthy
Sumo wrestler - is fit for their environment but would be considered obese and therefore certainly unhealthy. Jokey/Boxers - specific weight requirements might be underweight or take drugs.
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Define Basal Metabolic Rate
BMR is the speed at which your body converts calories into energy to fuel the activities that you undertake.
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Factors that can raise your Basal Metabolic Rate
Eating frequent meals, regular exercise, increased muscle mass, age (up to peak physical maturation, mid 20's), getting pregnant, smoking/caffeine/drugs, testosterone.
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Factors that can lower your Basal Metabolic Rate
Eating few large meals, ages (after peak physical maturation, early 30's onwards), fasting, low levels of thyroid, sleep, becoming sedentary.
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Define Healthy Lifestyle
It is when diet, exercise and work life balance are considered and managed appropriatly.
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Define Active Lifestyle
It is when a person regularly takes part in physical activity.
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Define Stress
The body responds to stressors by activating the nervous system and the production of certain hormones / can casue problems when it overreacts or fails to turn off and "reset itself properly".
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Define Energy Balance
It refers to energy intake vs energy expenditure. What needs to be considered to get this right; energy spent on the basal metabolic system, energy spent on physical activity, energy required for recovery, types of food and calories contained.
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State the three Food Groups that Provide Energy
Carbohydrates (complex and simple), Fats (soluble and insoluble), Protein.
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The main fuction of Carbohydrates
High-intensity fuel source. Aids the utilisation of fats as an energy source. I.e. Fruit, pasta, wheat, cereal.
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The main function of Fats
Low-intensity energy, insulation. I.e. fish, animal and dairy products.
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The main function of Protein
Aids muscle growth and repair. 'Last resort energy source' . I.e. Meat, soya, dairy products.
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The main function of Vitamins
Facilitate physiological functions, aid the immune system. I.e. Fruits, vegetables, grains.
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The main function of Minerals
Aid vitamin absorption, provide sturcture for bones and teeth (main minerals are calcium, iron, sodium etc.). I.e. Fruit, Fish, Nuts, Vegetables.
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The main function of Fibre
Essential for healthy bowle function (digestive system), relieve consipation. I.e. Fruit, Vegetables, Beans, Oats.
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The main function of Water
Main role is thermoragulation and transport, removal of waste products. I.e. Water as a drink, fruit.
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The main function of Water
Main role is thermoragulation and transport, removal of waste products. I.e. Water as a drink, fruit.
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Effects of Ageing on Muscular Strength (Maximal)
Less active and less intensity = less muscle mass, produce less human growth hormone = less tendency to grow, produce less testosterone = slower recovery, extra collagen fibres laid down between muscle fibres=loss in elesticity=decrease in efficiency
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Effects of Ageing on Cardiovascular Endurance
Decreased elasticity of caridac muscle = reduced MHR, decrease in left ventricular contractile preformance=decrease in stroke volume, an increase in blood pressure due to gradual stiffening and narrowing of the arteries.
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Effects of Ageing on Resting Metabolic Rate
General lack of exercise = lower RMR, Muscle feeds on fat therefore a loss in muscle leads to a lower BMR.
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Effects of Ageing on Flexibility
Wear and tear on connective tissue, ligaments and cartilage = reduced joint mobility, reduced muscle elasticity.
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Factors that Increase a persons' Metabolic Rate
Eating frequent meals - eating requires energy to digest, exercise, increase muscle mass, age (up to peak physical maturation, mid 20's), getting pregnant, environment, hormones, smoking, growth / height.
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Other cards in this set

Card 2

Front

Define Fitness

Back

The ability to meet the demands of the sporting environment without undue fatigue.

Card 3

Front

Define Health Related Fitness

Back

Preview of the front of card 3

Card 4

Front

Define Exercise

Back

Preview of the front of card 4

Card 5

Front

Example of being healthy without being fit

Back

Preview of the front of card 5
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