BIOD 121 Portage module 5(Questions & Answers) (Latest!)

benefits of exercise increased 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 10-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 (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 30 minutes/day broken up then add 30 minutes increase intensity three components to fitness (1) aerobic workout, (2) resistance training, and (3) stretching and flexibility aerobic workout 20-60 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 tone the body, increase muscle density and strength, and improve balance and flexibility, increase your basal metabolic rate ATP supplies energy to muscles resting muscle enough ATP for 2-4 seconds (anaerobic) Phosphocreatine (PCr) a 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