BIOD 121 Physical Health Fitness Portage Module 5.1 Exam Questions with Approved Answers 2023/2024

BIOD 121 Physical Health Fitness Portage Module 5.1 Exam Questions with Approved Answers 2023/2024 Physical fitness - correct answer the ability to perform moderate to vigorous activity without excess fatigue. May reduce the risk for many diseases. As the level of ____________ increases, the type of fuel used by the muscle changes. - correct answer fitness Healthy People - correct answer was a 10 year government sponsored program started in 2000 designed to improve the nation's health. The program set specific objectives for adults in order to get them moving and physically active. Objectives of Healthy People included: - correct answer reducing the number of adults who failed to engage in leisure-time physical activity, double the number of adults who engaged in at least 30-minutes of activity daily, and increase the number of adults who participated in some type of resistance exercise to build muscle and endurance. Healthy People 2020 - correct answer extension of Healthy People. Steps to a fitness routine that can be maintained long term: - correct answer 1) variety 2) accountability 3) specific goals 4) rewards 5) disease prevention As we age, we should focus on _________________________, ___________________, and ____________________. - correct answer disease prevention, flexibility, and balance An individual should start with ___________ minutes of activity a day to easy into a fitness routine (may be done in small intervals throughout the day) - correct answer 30 3 components to any fitness program: - correct answer 1) aerobic workout 2) resistance training 3) stretching and flexibility aerobic workout: - correct answer should be performed for 20-60 minutes a day 5 days a week. Goal is to increase your heart rate. Heart rate: - correct answer calculation of heart beats per minute. Count your pulse for 10 seconds and multiply by 6 Maximum Heart Rate: - correct answer subtract your age from 220 (i.e. 40 years old= 220-40= 180 bpm) Target Zone: - correct answer 60-90% of your maximum heart rate (i.e. 180 x 0.6 = 108 bpm to 180 x 0.9= 162 bpm) You want to reach your _____________________________ not your ____________________. - correct answer target zone; maximum heart beat Goal of aerobic activity is to: - correct answer build endurance, which increases the ability to deliver oxygen throughout the body. They should start with 5-10 minutes of stretching with low intensity to warm up the muscles.