Chapter 2

Healthy lifestyle

Learning outcomes:• know the definitions of and differences between health

and fitness and the different roles that exercise will play in achieving either

• know what the contemporary concerns are and understand the positive effects that exercise can have on them

• know the seven food groups and the main role of each of the seven

• know the necessity for optimum water balance• compare trends on health in the UK with at least one

other country• know the effects that ageing can have on athletic

performance and how exercise can offset the ageing process

Definitions: • Health is life-related while fitness is sport-related. • Both are specific with regards to how well you meet your

environment.

Energy expenditure and fat loss:Exercise within the context of fitness is usually targeting:• improved fitness components (i.e. increased strength,

speed, etc.)• weight loss (can be considered an improved fitness

component, as excess weight in the form of fat adversely affects your VO2 max).

Exercise within the context of health usually targets one or more, or perhaps all, of the following:

• weight management – either fat loss, body mass increase or body weight maintenance

• improved cardiovascular and/or cardiorespiratory efficiency and functioning

• improved range of movement (ROM).

Dietary fat• Simply cutting back on the amount you eat will not be

enough to help you if your goal is fat loss. You will hold on to the fat, lose muscle tissue first and slow your metabolism down.

• It will be easier for you to gain fat at a faster rate if you ever resume your previous eating habits.

Water in the diet• Loss of electrolytes can interfere with transport systems in the body,

upset fluid balance and affect thermoregulation.• Imbalance of electrolytes can and will affect heart and muscle function.• Sweating is the main weapon used to regulate temperature. Rates vary

with the individual, environmental temperature, humidity and clothing.• Excessive water loss (2 per cent of body mass) can lead to heat

exhaustion or heat stroke. Since the thirst sensation lags behind water replacement needs, drink water before, during and after exercise.

Age and athletic performance• Beyond a certain age an athlete’s fitness and

performance level will gradually deteriorate• This is attributed to loss of skeletal muscle tissue due to:

– less active life– degeneration in nerves supplying the muscle– less elasticity and flexibility of the muscle

• Decrease in cardiovascular and cardiorespiratory efficiency due to:– a decline in maximal heart rate– less blood volume

• A decrease in resting metabolic rate• In summary, age will affect your athletic performance,

(by just how much is largely down to you!)