Portage Nutrition Module 5 Exam Questions With 100% Correct Answers

Portage Nutrition Module 5 Exam Questions With 100% Correct Answers Physical Fitness - answerAbility to perform moderate to vigorous activity without excess fatigue Benefits of Regular Physical Activity - answerIncreased 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 aging process, improved self-image Healthy People - answer10 year government program (2000) Specific objectives for adults: Reduce the number that failed to engage in leisure-time physical activity Double the number of adults who engaged in at least 30 minutes of activity daily Increase the number of adults who participated in some type of resistance exercise to build muscle and endurance Steps to Establish a Maintainable Fitness Routine - answerFind enjoyable activities and vary the routines Have an exercise partner to increase accountability Start slowly Set specific goals Reward yourself (not with food) once goals are achieved Focus should be on disease prevention and maintenance of flexibility with age How to Start a Fitness Program - answerIncorporate 30 minutes of activity into daily routine (can be broken up) Then add another 30 minutes and increase intensity Who should check with their doctor before beginning a workout routine? - answerMales over 40 and females over 50 with history of hypertension, diabetes, or cardiovascular disease 3 Components to Any Fitness Program - answerAerobic Workout Resistance Training Stretching and Flexibility Aerobic Workout Method - answer20-60 minutes, 5 days/week Increase heart rate to target zone Goal is to build endurance, increasing ability to deliver oxygen throughout body 5-10 min stretching, low intensity exercises to warm up End with 5-10 minute cool down How to calculate target hear rate zone - answer220-Age= maximum heart rate 60-90% of Maximum heart rate 0.6(max) - 09.(max) Benefits of resistance training and stretching - answerTone the body, increase muscle density and strength, improve balance and flexibility. Increase in muscle tissue will increase BMR and help burn calories efficiently Adenosine Triphosphate - answer1st source of energy for cells Energy released from food converts ADP to ATP by adding Pi Resting muscle ATP storage - answerenough to do work for 2-4 seconds, anaerobically PCr - answerAs ATP is used, Phosphocreatine (PCr) is broken down into creatine + phosphate, which is used to convert ADP into more ATP Can maintain muscle contractions for approx 10 seconds Quick burst of energy like jumping, throwing, sprinting, and a quick bench press Fuel for events 30 seconds - 3 minutes - answerBody uses carbs as quick source of energy under anaerobic conditions Unsustainable for long periods of time due to lactic acid buildup Lactic Acid - answerByproduct of glucose breakdown and can lead to muscle fatigue Fuel for events 2 minutes - 3 hours - answerAerobic glucose breakdown so that energy is released slowly Aerobic carb breakdown produced 95% of body's ATP needs <30 minutes, muscles utilized glycogen stores directly from muscle >1 hour, glucose from glycogen stored in liver