Health- Physical Fitness & Nutrition
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- If someone says they are 'fit,' do you really know what they mean?
- It means that they have a healthy, balanced lifestyle which includes: exercise, diet, social and emotional well being. It means you are able to complete everyday activities
- What is one of the fitness components?
- Body Composition- have to have a balanced amount of muscle, bone and fat tissue.
- What are the Health related fitness components?
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- body composition
- muscular endurance
- muscular strength
- flexibility
- cardiovascular endurance - What are the Skill related fitness components?
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- agility
- co-ordination
- speed
- balance
- power
- reaction time - What is the difference between agility and speed?
- The difference between agility and speed is that agility is the ability to dodge, turn, weave and accelerate rapidly. While speed is the ability to get your body moving quickly
- What does FITT stand for?
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Frequency
Intensity
Time
Type - What does Frequency mean?
- The amount of sessions you do a week
- What does Intensity mean?
- The intensity of your workouts- how much your heart is working
- What does Time mean?
- How long your sessions last
- What does Type mean?
- Type of activities you undergo
- What two areas are commonly used to take your pulse?
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Carotid- neck
Radial- wrist - What is your Maximum Heart Rrate?
- = 220 - your age = beats per minute
- What is your Target Heart Rate?
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It is the rate at which your heart should be working during a continuous training session
THR= max heart rate x 75% - What is your Target Heart Rate Zone?
- It is the range in which your body should be working (75-85%)
- What is one of the six training principles?
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Specificity- you get what you train for
- you need to know the purpose of your program
- specific fitness components - What does the term Repetition Maximum mean?
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Is the numberof repetitions you can life of a particular weight (RM)
eg. 10kg- 5 reps
20kg- 1 rep - What is the difference between a set and repetition when weight training?
- A repetition is one performance of an exercise (eg. one sit-up) and a set is a number of repetitions performed without a break
- What is the purpose of testing various fitness components before starting a fitness program?
- So you can see what areas you may need to improve on. It also acts as something to be compared against.
- What is the purpose of retesting (post testing) the same fitness components after completing a six week training program?
- So you can find out if you have improved or not. It can give you a sense of satisfaction.
- What is one of the main five food groups?
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Milk & milk products:
- milk, yoghurt, cheese - What are five foods you should eat the most of?
- Vegetables, bread, cereals, fruit, beans
- What are five foods you should eat moderately?
- milk, cheese, fish, chicken, meat
- What are five foods you should eat the least amount of?
- Sugar, oil, butter, salad dressings, chocolate
- Which category is found at the top of the Healthy Eating Pyramid?
- Eat least section
- What is a positive energy balance?
- You have an equal amount of energy input and energy output. It means the food you intake is worked off evenly
- What is a negative energy balance?
- When you either have too much energy input and not enough energy output (put on weight), or you don't have enough energy input and too much energy output (lose weight)
- What does RDI stand for?
- Recommended Daily Intake
- What does BMR stand for?
- Basal Metabolic Rate
- What does BMI stand for?
- Body Mass Index
- What is one of the five diet related conditions that a regular junkfood diet can cause?
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Tooth decay:
- junk food is high in sugar- end up with tooth decay
- when sugar is left over on teeth after a meal/snack it reacts with bacteria in your mouth to form acid that eats into tooth enamel - What is one of the five diet related conditions that a regular junk food diet can cause?
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Malnutrition:
- imbalance of nutrients caused by having too much of same nutrients (sugar, fat, salt)
- can cause: skin disorders, fatigue, poor resistance to infection
- diet-related dieases:
o heart disease
o high blood pressure
o adult diabetes
o diverticulitis
o bowel cancer
o osteoporosis - What is Anorexia nervosa?
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- wilful pursuit of starvation
- results from struggle to establish sense of control & identity
- suffer from weight loss & amenorrhoea - Why do girls tend to opt out of sport?
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- peer pressure
- money
- interests (eg. Hair, clothes, perception of others)
- opportunities
- discouraged
- cultures
- environment - What is your Basal Metabolic Rate?
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- changes regularly because it tells you how much blood can be pumped around your body with an increased heart rate
- minimal rate that is used to maintain and improve on (basic)
- changes when you sit up after sleep because your heart rate increases, then blood is pumped around body to supply oxygen (used to make energy), transport wastes, nutrients and hormones