BIOD 121 module 5- Exam Questions with Verified Solutions Latest Update () Graded A+

BIOD 121 module 5- Exam Questions with Verified Solutions Latest Update () Graded A+ physical fitness - Answers the ability to perform moderate to vigorous activity without excess fatigue fitness can reduce - Answers the risk of disease and allow one to perform at max capacity as the level of fitness increases - Answers the type of fuel used by the muscle changes - the muscle is better at burning fat as fuel benefits of physical activity - Answers - increased cardiovascular function - reduced stress - Lower blood pressure - Weight management - Better sleep - Immune function - blood glucose control - slow aging process - improve self image Initiatives to encourage people to take responsibility and increase physical activity - Answers healthy people initiative healthy people initiative - Answers 10 year government sponsored program designed to improve the nation's health how often is the healthy people initiative updated - Answers every 10 years - created in 1990 and started in 2000 objectives of the healthy people initiative - Answers 1. reducing # of adults who failed to engage in any physical activity 2. double the # of adults who engaged in 30 min of activity daily 3. Increase # of adults who participated in some type of resistance training to build muscle and endurance main specific goal of healthy people initiative - Answers aimed at adults to increase physical activity healthy people 2020 - Answers Building upon the initial goals, and a large % of adults continue to be sedentary, so they are still looking at ways for people to increase their activity level and to help people not feel so overwhelmed Productivity is often halted by the - Answers overwhelming number of choices and lack of knowledge about exercise motivation often dwindles after - Answers a few months fitness routine characteristics - Answers 1. variety & enjoyable activities 2. accountability/partner 3. start slowly 4. set specific goals 5. rewards 6. disease prevention why is variety and enjoyable activities important in fitness - Answers - there is no need to do the same activity everyday, even housework can count as exercise - make easy changes such as stairs instead of elevator why is accountability and finding partners important for fitness - Answers Choose somebody who is gonna motivate you to get up and move everyday why is starting slowly important in fitness - Answers start with 30 min a day and continue to increase that amount - can be broken up into increments why is setting specific goals important for fitness - Answers - Start slowly, dont feel overwhelmed - you can build on those goals; start at 15 min of walking a day and increase why are rewards important for fitness - Answers - Reward yourself for a job well done but a reward should NOT be food - Small rewards such as taking 10 min to yourself or reading biggest reason why we want to be physically fit - Answers to prevent diseases why is preventing diseases important for fitness - Answers We want to live as long as possible - Helps to maintain flexibility and balance where to begin with exercise - Answers incorporate 30 min of activity into your daily routine is a good place to start and you can break it up into increments - once comfortable, add another 30 min and increase intensity simple ways to add exercise into your day - Answers 1. instead of emailing a colleague at work, walk to their office to relay the message 2. Add a walk during lunch break when should you check with your physician prior to initiation activity - Answers if not physically active, & are a male older than 40 or a female older than 50, and have a history of hypertension, diabetes, or cardiovascular disease 3 components of a fitness program - Answers 1. aerobic workout 2. resistance training 3. stretching/flexibility aerobic workout - Answers - 20-60 min 5 days per week - goal is to increase your heart rate to target zone and to build endurance rules for before/after aerobic workouts - Answers - must start with 5-10 min of stretching and must end with a cool down of 5-10 min heart rate - Answers number of beats per minute For beginning exercisers, the goal is to reach - Answers the lower number of beats per minute As fitness levels improve the heart rate should be more towards the - Answers upper level of the target zone. Example of aerobic exercise - Answers running, biking, swimming, walking