BIOD 121 Module 5 Exam Guide – Physical Fitness,
Page | 1
Energy Systems, Nutrition, and Exercise Physiology with
Verified Answers
Description:
This document contains exam questions and correct answers for BIOD 121 Module
5 on physical fitness and exercise physiology. It covers fitness principles, aerobic
and anaerobic metabolism, ATP and energy systems, resistance training, and
nutrition for athletes. Key topics include carbohydrate loading, fat utilization, iron,
calcium, and hydration. Designed as a complete study guide for exam readiness.
Physical fitness - 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. -
answer✔✔fitness Healthy People - 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: - 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 - answer✔✔extension of Healthy People. Steps
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to a fitness routine that can be maintained long term: - answer✔✔1) variety 2)
accountability 3) specific goals 4) rewards 5) disease prevention As we age, we
should focus on _________________________, ___________________, and
____________________. - 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) - answer✔✔30
3 components to any fitness program: - answer✔✔1) aerobic workout 2)
resistance training 3) stretching and flexibility aerobic workout: -
answer✔✔should be performed for 20-60 minutes a day 5 days a week. Goal is to
increase your heart rate. Heart rate: - answer✔✔calculation of heart beats per
minute. Count your pulse for 10 seconds and multiply by 6 Maximum Heart Rate: -
answer✔✔subtract your age from 220 (i.e. 40 years old= 220-40= 180 bpm) Target
Zone: - 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 ____________________. - answer✔✔target zone; maximum heart beat
Goal of aerobic activity is to: - 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. Resistance exercises: -
Page | 1
Energy Systems, Nutrition, and Exercise Physiology with
Verified Answers
Description:
This document contains exam questions and correct answers for BIOD 121 Module
5 on physical fitness and exercise physiology. It covers fitness principles, aerobic
and anaerobic metabolism, ATP and energy systems, resistance training, and
nutrition for athletes. Key topics include carbohydrate loading, fat utilization, iron,
calcium, and hydration. Designed as a complete study guide for exam readiness.
Physical fitness - 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. -
answer✔✔fitness Healthy People - 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: - 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 - answer✔✔extension of Healthy People. Steps
Page | 2
to a fitness routine that can be maintained long term: - answer✔✔1) variety 2)
accountability 3) specific goals 4) rewards 5) disease prevention As we age, we
should focus on _________________________, ___________________, and
____________________. - 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) - answer✔✔30
3 components to any fitness program: - answer✔✔1) aerobic workout 2)
resistance training 3) stretching and flexibility aerobic workout: -
answer✔✔should be performed for 20-60 minutes a day 5 days a week. Goal is to
increase your heart rate. Heart rate: - answer✔✔calculation of heart beats per
minute. Count your pulse for 10 seconds and multiply by 6 Maximum Heart Rate: -
answer✔✔subtract your age from 220 (i.e. 40 years old= 220-40= 180 bpm) Target
Zone: - 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 ____________________. - answer✔✔target zone; maximum heart beat
Goal of aerobic activity is to: - 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. Resistance exercises: -
