Body Maintenance

Diet
1. what to eat
  1. food types
    1. protein
      1. muscle,tissue development and repair
      2. lack of strengh, increase risk of injury
    2. Carbohydrates
      1. slow release energy
      2. 50%-60% of food intake
      3. fatigue, weakness, headaches,anxiety, poor coordination
    3. Fats
      1. feeling full
      2. high energy source
        fast release energy
      3. can harm cardiovascular system
        clog up arteries
        harm hearts
        heart disease/heart attack
      4. high cholesterol
    4. Vitimins
      1. proper body functioning
      2. lack of Vit.D
        softening of bones
      3. lack of Vit.C
        scurvy
      4. too much of Vit.A
        harm eyesight
      5. too much Vit.D
        upsets metabolism
    5. Minerals
      1. producing enzymes and hormomnes
        control functions
      2. lack of iron
        anaemia
      3. lack of iodine
        low metabolic rate
        weight loss
        weight agin
      4. lack of calcium
        brittle bones
    6. Water
      1. tea,coffee and alcohol increase fluid loss
      2. physiologocal process
        sweat
        maintain blood volume
        flush waste from kidneys
      3. drink lots
      4. dehydration
      5. muscle fatigue
      6. cramp
      7. injury
      8. exhaustion
  2. 1500 calories a day
    1. for normal body functions & minimum exercise
    2. dancers need more like 2000
  3. fat can be reduced through exercise and diet reduction
    1. not cut completly
2. when to eat
  1. not directly before exercise
    1. digestion increase blood flow to digestive system
      1. reduced blood flow to muscles
  2. before a show a small meal 2 hours before
    1. carbohydrates good for slow release energy
  3. avoid sugary substances for long periods of exercise
    1. glucose levels peak and then fall
      1. fatigue
        injury
3. Dieting
  1. starvation diets
    1. dehydrahtion
    2. long term damage to tissue & functions
  2. best way to lose weight is calorie control and regular aerobic exercise
    1. burns stored fat to provide energy
  3. losing weight is a long term process
    1. depends on personal metabolic rate
    2. exercise can cause weight gain
      1. increased muscle
  4. eating disorders
    1. anorexia
      1. self strvation
    2. bulimia
      1. binge eating and vomiting
    3. problems with menstrual cycle
    4. osteoporosis
      1. thinning of bones
4. How to eat
  1. balanced diet
  2. stay hydrated always
  3. always eat enough food to give required energy for exercise
5. Main aim
  1. maximum energy
  2. minimum body fat
  3. enough variety to ensure efficient body functions and so avoid injury
Stress
Exercise

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Body Maintenance

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	Erstellt von Sophie-Rose Corker vor mehr als 11 Jahre