what are some negative effects of smoking on the body
strokes, bronchitis, blood clots, lung cancer
what are some negative effects on performance caused by alcohol
slower reaction times
less mobile due to excess weight
loss of co-ordination
loss of concentration
what are some negative effects on performance cause by smoking
breathlessness
reduces oxygen carrying capacity
what is a sedentary lifestyle
a lifestyle where there is very limited or no physical activity
what are some health risks from a sedentary lifestyle
heart disease, type 2 diabetes, excessive weight gain, loss of muscles tone and poor posture, poor fitness, depression
what are some possible causes of health risks caused by sedentary lifestyles
high metabolic rate and inactivity, weak muscles, lack of weigh bearing activities low self esteem
what does being overweigh mean
you weigh more than the expected weight for you height and sex, it is not in itself harmful unless you are also overfit
what does being overfat mean
you have more body fat than you should which can lead to health problems like high blood pressure and high cholesterol levels (you can be overfat and not overweigh)
what does being obese mean
people who are very overfat, where body fat has increased to a level that is seriously unhealthy leading to mobility issues, stress on bones and joints, depression due to low self esteem
what is a balanced diet
eating the right foods in the right amounts enabling us to work and exercise properly
what is the energy balance
energy in = energy out
what are macronutrients
the nutrients we need to have in our diet in large quantities which are needed for energy, growth and repair
carbohydrates, proteins and fats
why do we need carbohydrates
provide us with energy for use in aerobic or anaerobic activity
why do we need fats
provide us with energy during aerobic activities
why do we need proteins
for growth and repair of the muscles
vitamin D
found in dairy foods e.g milk eggs and cheese and helps the body absorb calcium
calcium
mineral found in dairy products, to help keep our bones strong
why are water and fibre needed
water - prevents dehydration and is in most liquids and many foods
fibre - aids the digestive system and is found in fruits, veg and cereals
what is optimum weight
the ideal weight someone should be depending on their height, sex, bone structure, muscle girth
why does optimum weight vary
many elite performers might be considered overweight because they are heavy due to their (bone density, muscle mass) however they are the optimum weight for their sport
when should performers take on protein
as soon as possible after they finish exercising, to increase protein synthesis and muscle growth
what are the steps in carbohydrate loading
1 to 4 days before the event:
reduce amount of exercise
eat a high carbohydrate diet
reduce fibre intake
why does carbohydrate loading work
increases glycogen stores in the muscles allowing for optimum performance for longer
what does dehydration cause
dizziness, fatigue, heat stroke, thickening of blood, muscle cramp
when should performers drink water to stay hydrated
two hours before performance, just before, whenever possible during
what are open and closed skills
open - those that are affected by the surrounding environment e.g. dribbling in football
closed - not affected by surrounding environment e.g. a tennis serve