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pe (fats (provides energy very slowly, protect vital organs, prevents heat…
pe
fats
provides energy very slowly, protect vital organs, prevents heat loss
meat, cheese, cream, fish, nuts
monounsat = olives, peanuts
polyunsat = oily fish, sesame seeds
sat = sausages, butter
trans = cake, takeaway
mono and poly provide essential fatty acids and maintain healthy cholesterol level
sat and trans increase cholesterol levels and risk of CHD
major source for low intensity endurance but takes longer to process and needs lots of oxygen
characteristics
not participating much in exercise, too passive in life
too much time watching tv, playing video games, on the computer
driving/using public transport a lot and not much walking/cycling
lots of time spent sitting at school, work or at home
not having hobbies with a physical element
people are more sedentary now than in the past due to changes in lifestyle, fewer manual jobs, cheaper cars, technology
carbohydrates
provide quick and efficient energy for movement
fruit, honey, biscuits, bread, rice, pasta, cereals
simple = sugars, biscuits, jam
complex = starches, bread, rice
complex gives steadier store of energy, liver and muscles store it as glycogen in large amounts
blood stores small amounts as glucose, carbs are very important for athletes because of how they release energy
recommendations
infants, any intensity, floor-based play, water-based play, crawling
under five, walking, at least 180 minutes spread across the day, light or energetic, walking, skipping, climbing, chasing
five to eighteen, at least 60 minutes per day, moderate to vigorous, running, dancing, cycling, swimming, active games
nineteen to sixty five, at least 150 minutes per week, eg moderate to vigorous, brisk walking, cycling, swimming, gardening
over sixty five, at least 150 minutes per week, moderate to vigorous, brisk walking, dancing, climbing stairs, tai chi
risks
increase stress, triggers depression
results in obesity, being overweight, leads to CHD
more likely to have cancer, leads to type 2 diabetes
osteoporosis, poor muscle tone and posture
more falls in older people, shorter life
solutions
stand at work stations, move during lessons, active learning methods
stand to make phone calls, in meetings, lunchtime walks
set an alarm to move, stand during tea breaks
walk up stairs, walk/cycle, get off bus/train early
proteins
repair, growth and efficient working of all body tissues
meat, fish, dairy, lentils, nuts
broken down into amino acids when building blocks of body tissue, used in haemoglobin production in blood
also energy source but more difficult to use than carbs or fat
sedentary lifestyle
no or irregular physical activity and excessive daily sitting
sedentary = sitting or lying down for extended periods while awake
energy balance equation
relationship between energy(cal) consumed and energy expended
maintain = equal in and out
minerals
bone growth/strength, nervous system, red blood cells, immune system, only small amounts
calcium, milk, broccoli, iron, read meat, watercress, potassium, bananas, pulses
vitamins
production of energy, prevention of disease, metabolism
A = dairy, yellow fruit, B = vegetables, C = citrus, D = eggs
moderate
breathe harder, feel warmer, heart beat faster, be able to hold a conversation
vigorous
breathe much harder, feel hotter, heart beats rapidly, difficult to hold a conversation
depends on length and personal fitness