Please enable JavaScript.
Coggle requires JavaScript to display documents.
Heath Fitness and Well-being (Nutritions- the energy and nutrient needed…
Heath Fitness and Well-being
Lifestyle Choices- There are various lifestyle choices that can affect your heath including diet activity level work rest sleep balance and recreational drugs
Activity level Regular activity can improve physical social and mental well being a sedentary lifestyle can lead to a wie variety of heath problems including obesity depression heart disease diabetes high blood pressure and an increase of osteoporosis. Conversely overtraining can negatively impact your body so it is important to create presonilsed exercise programmes that include rest periods of recovery
Alcohol can effect heath liver damage weight gain and high blood pressurephycological problems such as depression higher risk of dehydration from extra urine production It can also effect sporting performance loss on concentration and co-ordiantion mobility affected by weight increase has calming effects and is banned in sports where it might be beneficial slows reaction times impairs judgement and is banned in sports for safety
Smoking has possible effects on heath high blood pressure and heart rate. increase risk of coronary heart disease lung cancer bronchitis and emphysema Higher risk of complications due to medical operations. Can harm the heath of family also exposed to the smoke. it can effect sporting performance as fatigue and shortness of breath resulting in resulting from increase in carbon monoxide in the blood and reduces oxygen carrying capacity makes it difficult to participate in advanced sports
Diet a balance is key to maintaining a heathy lifestyle a balanced diet involves eating the right balance of nutrients and not the right amount of food eating to little can lead to malnutrition possible effects muscle atrophy fatigue depression and dizziness. Eating too much sugar fat and salt can lead to obesity possible effects are diabetes heart disease osteoporosis and mobility issues
Work rest sleep balance is important to maintain a heathy life as lack of sleep can cause stress and anxiety depression poor concentration high blood pressure heart disease and strokes speed help with metal and physical recovery and it is vital to a heathy lifestyle
Nutritions- the energy and nutrient needed by your body to grow and stay heathy come from the air you breath the food you eat and the fluids you drink
Carbohydrates are the body main source of energy simple carbs digest quickly an cause spikes in blood sugar and energy levels an example is bread a complex carb digests slowly and keeps blood sugar levels sustainable for example oats
Fats- another source of energy of the body saturated and trans fats increase cholesterol and the risk of heart disease diabetes and other heath problems not all fats are bad for you good fats can help lower cholesterol reduce blood pressure and improve overall heath
Protiens- essential nutrients that the body uses for repair and growth proteins are broken down into amnio acids during digestion and the body uses them to build new cells repair tissue and produce antibodies
Water- is essential for the body is involved in every bodily function and makes up over half your body weight a lack of water can lead to dehydration and other heath problems
Fiber-Fiber is not a nutrient but it is an important part of a heathy diet and is essential for digestive heath it can prevent heart disease weight gain and some cancers
Vitamins and Minerals- essential for a heathy body and to prevent certain diseases Fruit an veg are packed full of vitiates and minerals B vitamins help with release of energy and the repair of tissue. Vitiman C helps protect the body from infection heal wounds and absorb minerals from food Calcium important for growth of strong bona and teeth in children.
Specific Sports Nutrition- A balanced diet is one that includes a variety of foods and nutrients however some times a diet may need to be changed to suit a different sport like weightlifting
Level of Participation- eating food provides the body with energy therefor the amount of food and energy you need depending on your level of participating in physical activity the more exercise you do the more food you will need negative if you eat less food than needed your body will use up fat reserve and you will lose weight positive if you eat more than you need the surplus will be stored as fat and will gain weight
When to eat- It is vital to consume the right foods at the right time exercising when you exercise your working muscles need more oxygen and nutrients as a result blood is diverted from inactive areas such as your stomach to the working muscles this is called blood shunting. The blood vessel leading to the working muscles getting bigger vasodilation and the blood vessels leading to inactive areas constrict vas conduction this is wh it is important not to eat close to exercise before exercise try to wait two hours after eating a meal before exercising if you exerciset too soon after eating you may have insignificant energy or develop stomach pains during exercise generally you should not eat during exercise however a small snack is sometimes needed during endurance activities After exercise eat complex carbs to replace the energy used during exercise protein will help rebuild and maintain muscle tissue. Drink water before during and after to replace lost liquids.
Diffrent Diets for different sports
High proteins diets- proteins are broken into amino acids which help grow and repair muscle tissue. high protein foods can be difficult to digest and is not good before the sport for example meat fish eggs milk beans whole grains sports performers that need power strength such as weightlifter adopt high protein diets to build muscles and lose fats
Carbo-loading- increases the amount of glycogen stored in the muscle and provides a slow realises form energy that helps to delay tiredness Carbohydrates can be found in foods like pasta endurance athletes such as marathon runners increase carb intake coming up to completion to improve performance toward end of race