IGCSE PE Health fitness and wellbeing 2

define the term ‘overweight’

you weigh more than the average expected weight for your age, this can be due to high muscle mass.

define the term ‘overfat’

you have more bodyfat than you should have

define the term ‘obese’

people who are very overfat to the point that it’s very unhealthy

list the effects of being overweight

none

list 2 effects of being overfat

high cholesterol

high blood pressure

list 3 effects of being obese

mobility issues and stress on bones/joints

heart disease

depression

explain ‘a vicious cycle’

once someone becomes obese, its hard for them to lose weight and become healthy. Some of the effects of being overfat/obese limit physical activity making it even harder to lose weight. It also makes you become fatigued, limiting physical activity , making it even harder to lose weight.

define ‘diet’

what we eat on a da-day basis. its important to maintain a balanced diet to live a healthy lifestyle.

what is a balanced diet

eating the right foods in the right amounts enabling us to function well and exercise properly

list the 7 categories of items we need in a balanced diet

carbs

protien

fats

water

fibre

vitamins

minerals

what does energy balance ensure

that the quantity we eat evens out with how many calories we use

what happens when we take in less calories than we burn

we lose weight

what happens when we take in the same amount of calories as we burn

we maintain weight

what happens when we take in more calories than we burn

we gain weight

define the term ‘optimum weight’

the ideal weight that someone should be

list 4 factors affecting weight

bone structure

height

sex

muscle girth

define the term ‘nutrients’

something that gives nourishment to the body

list the 2 types of nutrients

micronutrients (smaller quantities)

macronutrients (larger quantities)

what is macronutrients needed for

needed for energy, growth and repair. Everyone needs them but people who take part in physical activity need it more

explain ‘carbohydrates’

should be eaten in greater quantities compared to other macronutrients as it provides us with the energy we use for activity

list 4 example of carbohydrates

bread

rice

potatoes

pasta

explain ‘fats’

consume in smaller amounts compared to other macronutrients . it provides us with energy. it can be stored in body causing weight gain

give 2 examples of fats

oil

butter

explain ‘protein’

used for growth and repair and can produce energy but that isn’t the main function

give 5 examples of protiens

cheese

milk

chicken

fish

eggs

meat

what do vitamins and minerals help with

your immune system

general health growth

why do we need fresh vitamins/minerals every day

our bodies can store some vitamins/minerals but not all can be stored.

list and define the 2 main micronutrients

vitamin D- found in dairy foods, helps body absorb mineral calcium.

calcium- found in milk and dairy products, helps keep bones strong.

what is water used for

prevent dehydration

where is water found

most liquids and foods

what is fiber used for

aid the digestive system

where is fiber found

cereal

nuts

vegetables

define ‘protein intake’

taking in protein as soon as possible after exercise to increase protein synthesis and muscle growth/repair.

give 3 examples of athletes who do protein intake

sprinters

hammer throwers

power lifters

what is carbohydrate loading done for

to increase amount of carbohydrate stored as glycogen in the muscles, meaning more energy for performers.

how many days before an event can carbohydrate loading be done

1-4 days

how is carbohydrate loading done

the athlete reduces amount of exercise and reduces their intake of fiber and eat a high-carb diet 1-4 days before an event, leading to an increase in glycogen stores in the muscles, enabling optimum performance for longer.