BIOD 121 Portage module 5 Exam Questions And Answers (Verified And Updated)

BIOD 121 Portage module 5 Exam Questions And Answers (Verified And Updated) Benefits of exercise - answerincreased utilization of fat for muscle fuel, increased cardiovascular function, reduced stress, lower blood pressure, weight loss/control, reduced risk of certain cancers, improved sleep, improved immune function, improved blood glucose control, slowing of the aging process, and an improved self-image Healthy People - answer10-year initiative (2000): reducing adults who don't exercise, double adults are active 30+ minutes daily, increase adults who use resistance exercise long-term fitness habit - answer(1) Find enjoyable activities and vary the routines, (2) have an exercise partner to increase accountability, (3) start slowly, (4) set specific goals, and (5) reward yourself how to start - answer30 minutes/day broken up then add 30 minutes increase intensity three components to fitness - answer(1) aerobic workout, (2) resistance training, and (3) stretching and flexibility aerobic workout - answer20-60 minutes five days per week increase your heart rate to the target zone (60-90% of max) max = subtracting your current age from 220 resistance training and stretching - answertone the body, increase muscle density and strength, and improve balance and flexibility, increase your basal metabolic rate ATP - answersupplies energy to muscles resting muscle - answerenough ATP for 2-4 seconds (anaerobic) Phosphocreatine (PCr) - answera high-energy compound that can be used to re-form ATP. creatine and phosphate, the latter of which is then used to convert ADP into more ATP used primarily during bursts of activity, such as lifting jumping, bench press (approx 10 sec) anaerobic glucose breakdown - answerExercise lasting 30 sec- 2 min Used where there is limited oxygen- sprinting Quick but unsustainable, lactic acid build up aerobic breakdown of carbohydrates - answerexercise 2 min - 3 h produces 95% of the body's ATP needs < 30 minutes, muscles utilize glycogen stores > 1 hour, glycogen stores from liver Consume 30-60g carbs/hr to avoid depletion fat as fuel - answer-main fuel for prolonged low-intensity exercise (>20 min, hiking, weight lifting) -training affects muscle use of fatty acids -fat metabolism provides more energy than carbohydrates but is less efficient nutrition for athletes - answeradequate energy and nutrient needs, maintaining appropriate body composition, promoting optimal recovery following exercise, and maintaining proper hydration carbohydrates - answer60% total calorie intake min 5g/kg of body weight 7-10 for endurance athletes or activities > 60 minutes carbohydrate loading - answermaximizing glycogen stores before an endurance event by diet (up to 70% carb) and training An untrained muscle can hold 13 grams of glycogen per 100 grams of muscle trained 32 per 100, carb loaded 35-40 per 100 fat - answershould make up approximately 35% of the total calorie intake mainly from monounsaturated protein - answerminor fuel source for the muscles compared to carbohydrates and fats used as glycogen stores in the muscle are depleted athlete RDA 1.0-1.6 grams per kg of body weight vitamins and minerals - answerrisk of deficiency below 1400 cal (gymnast, ballerina, wrestler)