Sedentary Lifestyles

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Sedentary Lifestyle

What is a sedentary lifestyle?

A sedentary lifestyle is a lifestyle which involves irregular or no physical activity. This lifestyle can have serious consequences on an individual’s health and wellbeing.

Living a sedentary lifestyle can lead to social, mental and physical problems.

Mental:

Low confidence
Low self-esteem

Social:

Lack of friends
Less interactions with peers/people

Physical:

Increase in Weight
Risk of Obesity
Increased risk of hypertension (High BP in arteries)
Risk of developing type 2 diabetes.

What is Obesity?

Obesity is a term used to describe people with high fat content. This means the number of calories consumed is higher than the amount of energy expended.

How to calculate BMI (Body Mass Index)

Exam questions (Sedentary Lifestyle)

Define the following terms…

Sedentary lifestyle (2) ……………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………

Obesity (2) …………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………

Complete the box below (6)

Arya is 24 years old. He weights 85kg and is 175cm tall. Calculate his BMI and write the answer below.

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Somatotypes

Somatotypes refer to the shape, structure or a build of a person’s body. Somatotypes are put into 3 categories: Endomorph, Ectomorph and Mesomorph.

Characteristics of the 3 Somatotypes:

Ectomorph	Mesomorph	Endomorph
Tall and Thin	Muscular	Pear Shaped Body
Narrow Shoulders	Wide Shoulders	Wide Hips
Narrow Hips	Narrow Hips	Narrow Shoulders

Ectomorph:

An Ectomorph would be suited to an endurance events, such as long distance running or high jump as their light frame would give them an advantage.

Mesomorph:

A Mesomorph body type can excel in any sport at a high level as their body meets the requirement of several physical activities. Mesomorphs would benefit in activities which include: Speed, agility and strength activities.

Endomorph:

An Endomorph will find it difficult to carry out activities which include aerobic exercise such as long-distance running. However, in certain sports e.g. Rugby they would be beneficial as an attacker in a scrum

Exam Questions (Somatotypes)

Name 2 characteristics for an Endomorph (2)

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Name 2 characteristics of an Ectomorph (2)

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Name 2 characteristics of a Mesomorph (2)

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An athlete who is classed as a Mesomorph is best suited for sports which involve using speed, agility and strength. Whereas an Ectomorph may be suited for endurance-based events.

Define these terms and give an example of a sport which they both may take part in. Explain and justify your reasons for choosing these sports (6)

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Energy Use

In order to maintain a healthy weight, the amount of energy taken into the body must be matched by the amount of energy released from the body. Energy is measured by the food we eat and is measured in Kcal.

Calorie = Measurement for energy production or heat within the body.

Calorie intake for males and females differ due to a number of factors. The average male’s intake should be 2500Kcal per day, whereas the average female’s intake should be 2000Kcal per day.

Factors affecting calorie intake:

Age:

Younger people need more calories than older people. If you are 25 and younger you would consume more calories as you use more energy throughout the day.
As you grow older your body replaces muscle with fat, this has an impact as fat burns less calories than muscle.

Gender:

Men tend to consume more calories than women as they have more muscle mass therefore, they would require extra calories to gain energy.

Height:

The taller you are the more calories you would consume this is because you have a larger skeleton.

Energy Expenditure:

The more active you are the more calories you will need to consume. E.g. Michael Phelps consumed 12000Kcal during his preparations for the Olympics as he would be using the energy during his training.

Exam Questions (Energy)

Define the term Calorie? (2)

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What units is used to measure energy? (1)

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Name 3 factors that can have an impact on calories? (3)

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For each factor stated above, can you explain how these factors can have an impact on calorie intake? (3)

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How many calories should an average woman consume? (1)

1500Kcal
2000Kcal
2500Kcal

How many calories should an average male consume? (1)

2000Kcal
2250Kcal
2500Kcal

Balanced Diet

Nutrition:

The amount of food consumed in relation to the needs of the body. In order to have good nutrition a well-balanced diet is essential along with regular physical exercise/activity.

Balanced Diet:

Eating the right amount of food for the amount of energy you may use.

A balanced diet contains of different types of foods such as (Highlighted below are the 3 main groups used for energy):

Carbohydrates (55%-60%)
Protein (15%-20%)
Fats (25%-30%)
Fibre
Vitamins
Minerals
Water

Carbohydrates:

Uses 55%-60% of daily energy
This is the main energy source in the body
Main source of glucose which is known as the fuel required for energy
Carbohydrate intake is increased depending on the intensity of the exercise.

Proteins:

Uses 15%-20% of daily energy
Essential for growth and repair of muscles/tissue
Proteins are broken down into amino acids

Fat:

Uses 25%-30% of daily energy
Fats provide more energy than carbohydrates however it is used in less intense exercises.
Excess intake of fats can cause health related issues
Fats can also cause obesity if they aren’t used up

Fibre:

Fibre is a great source of food which helps the digestive system
Fibre is also essential to aid people with constipation

Vitamins:

Vitamins ensure the body systems are working well and helps the overall health of an individual.
Vitamin A helps with the skin.

Minerals:

Minerals ensure the body systems are working well and helps the overall health of an individual.
Minerals help with the functions of the body too. E.g. Calcium (Helps bone growth)

Water:

Takes up most of your body
Essential for hydration and control of body temp.
Reduces chances of dehydration and fatigue

Exam Questions (Balanced Diet)

Define the term Balanced Diet? (2)

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Define the term Nutrition? (2)

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Input the percentage of daily energy used by these nutrients? (3)

Carbohydrates:…………………………………………………………………………

Protein: ……………………………………………………………………………………

Fats: …………………………………………………………………………………………

Can you name something with fibre in it? Why is important to have fibre in your diet? (3)

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State the 7 classes of food essential for a balanced diet (7)

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Hydration

Hydration:

Making sure the body has enough water to ensure it is able to function properly.

Dehydration:

Loss of water in the body which causes the body not to function properly.

Rehydration:

Drinking more water in order for the body to feel hydrated.

Effects of dehydration on the body:

Increase in body temperature
Increase in HR
Cramps in the body due to muscle fatigue
Bloody flow slows down; as the blood thickens also known as ‘increased viscosity’.

Maintaining water balance (Extra information):

Water helps reactions
60% of the human body is made up of water
Water helps keep people hydrated allowing the body to function effectively.
Water helps the body maintain the correct temperature.

Fun Fact:

On average males should be drinking 2.5L of water per day.
On average females should be drinking 2L of water per day.

Exam Questions (Balanced Diet)

Define the term Hydration? (2)

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Define the term Dehydration? How can an athlete avoid becoming dehydrated? (3)

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Define the term Rehydration? (2)

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State 3 effects of dehydration to the human body? (3)

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How much of the human body is made up of water? (1)

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Author: Tejash

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