BIOD 121 Module 5 Exam | Portage Learning Nutrition Q&A Review 2025/2026 | Fitness, Eating Disorders & Hydration

This study guide provides the verified Q&A solutions for the Portage Learning BIOD 121 Nutrition Module 5 Exam. This essential resource covers all core concepts needed to master the section on Physical Activity and Health. The content is organized to ensure fast, high-recall review, including key sections on: Energy Metabolism: How ATP, PCr, and Lactic Acid fuel different intensity workouts (aerobic vs. anaerobic). Body Composition & Fitness: Calculating Maximum Heart Rate and Target Zones for various ages. Eating Disorders: Detailed descriptions of Anorexia Nervosa, Bulimia, Binge Eating, and the Female Athlete Triad. Hydration: Causes and symptoms of Heat Exhaustion, Heat Cramps, and Heatstroke. Global Health: Summary of Undernutrition, Food Insecurity, and organizations like WIC and the World Food Bank. Updated for 2025/2026, this Q&A is your guaranteed path to passing Module 5. BIOD 121 Module 5 Exam | Portage Learning Nutrition Q&A Review 2025/2026 | Fitness, Eating Disorders & Hydration List three conditions that may result from dehydration. Then, describe the causes and symptoms for the conditions. _correct answer_ Heat exhaustion - in extreme heat, sweating becomes ineffective. Symptoms are profuse sweating, nausea, and vomiting Heat cramps - when fluid is replaced, but sodium is not. Symptoms are painful muscle contractions Heatstroke - the body's cooling capacity stops working. Symptoms are fainting, confusion, and seizures. List and give a brief description of three eating disorders not categorized as anorexia or bulimia. _correct answer_ Binge eating - lack of control over how much food is eaten, but not accompanied by purging Night eating - consuming more than 1/3 of calories after dinner. A person will often wake up at night to eat Female athlete triad - disordered eating, lack of menstrual period, and osteoporosis How much water should the average adult consume daily? _correct answer_ 9-11 Cups Determine the maximum heart rate and the target zone for a 27 year old. _correct answer_ 193, 115, 173 How much water consumption is recommended for every pound lost during a workout? _correct answer_ 2.5-3 Cups Which eating disorder best describes the following scenario? Jared wants to try out for the lead in the school play. Jared has a body type larger than his friends, but he is not medically viewed as overweight. However, he thinks that losing a few pounds will help him get the role. Before long his classmates start to make remarks about how good he looks. Enjoying the attention, he skips most lunches and begins to exercise daily. Before long he has lost 15 pounds but feels like he needs to lose more because every time he looks in the mirror he thinks his stomach is still too large. _correct answer_ Anorexia nervosa Which of the following is not a characteristic of Bulimia Nervosa? _correct answer_ Restriction equals empowerment For each activity listed below, know which type of fuel(s) would be primarily required to successfully complete the activity. a) You take a three hour hike in a national park b) A football player runs a 40 yard dash c) Your cousin runs a 10k race d) You take a leisurely 20 minute swim _correct answer_ A) carbohydrates and fatsB) carbohydratesC) carbohydrates and fatD)carbohydrates Be familiar with the effort of US-focused and worldwide organizations working to reduce hunger and undernutrition. There are thousands more than those listed in the module, and a quick Internet search will provide you with a lengthy list. _correct answer_ SANP, WIC, Peace Corps What is undernutrition? _correct answer_ Lack of adequate food to meet a person's nutrient needs While poverty is a cause for undernutrition common in both developed and developing countries, what are some causes of undernutrition unique to the developing nations with the most widespread undernutrition? List at least three. _correct answer_ Inadequate shelter and sanitization War and political unrest Natural Disasters Determine the maximum heart rate and the target zone for a 33 year old. _correct answer_ 187, 112, 168 Which of the following is not a characteristic of Anorexia Nervosa? _correct answer_ Gum disease Summarize in your own words how ATP, ADP, and PCr work to provide energy to cells. _correct answer_ ATP is the first thing that the body uses for energy. It uses this for very brief times of activity. When ATP begins to be used, PCr is broken down and helps turn ADP into more ATP. Determine the maximum heart rate and the target zone for a 48 year old. _correct answer_ 172, 103, 154 Anorexia: common causes, warning signs and physical effects _correct answer_ Body weight less than 85% of normal, BMI less than 17, fear of becoming obese, distorted body image Bulimia: common causes, warning signs and physical effects _correct answer_ binge eating, low self-esteem, anemia, fatigue, depression Be familiar with the role that the following play in proper nutrition while staying physically fit: carbohydrates, fat, protein, vitamins, minerals, and water. _correct answer_ Carbs: prevent fatigue, protein: minor fuel source Benefits of exercise _correct answer_ Increase cardio function Decrease stress/BP/cancer risk Weight loss control Improved sleep/self-image/immune/glucose Objective of Healthy People _correct answer_ 1) Reduce # adults who don't exercise 2) Double # adults who engage in 30 min activity daily 3) Increase # who participate in resistance exercises Steps for long term fitness: _correct answer_ 1) Find enjoyable activities (vary them) 2) Find an exercise partner (accountability) 3) Start slowly 4) Set specific goals 5) Reward yourself (not with food) How to begin (fitness)? _correct answer_ 1) 30 minutes/day broken up 2) increase to 60 minutes 3) increase intensity Three components to fitness program? _correct answer_ 1) aerobic workout 2) resistance training 3) stretching Aerobic workout _correct answer_ 20-60 min, 5day/week HR target zone (60-90% of max) max = 220-age Resistance training _correct answer_ 2-3 days/week Tone body, increase muscle density and strength, improve balance and flexibility ATP _correct answer_ 1st source of energy for cells Resting muscle _correct answer_ Holds enough ATP for 2-4 seconds (anaerobic) Explain how PCr is used: _correct answer_ Broken down into creatine and phosphate. Phosphate used in ADP-ATP conversion. Maintains muscle contractions for 10 seconds. Lactic acid _correct answer_ Byproduct of glucose breakdown. Leads to muscle fatigue. Anaerobic glucose/carb breakdown: _correct answer_ Exercise lasting 30 sec- 2 min Used where there is limited oxygen- sprinting Quick but unsustainable, lactic acid build up Aerobic glucose/carb breakdown: _correct answer_ Exercise 2 min - 3hour (high intensity) produces 95% of the body's ATP needs 30 minutes, muscles utilize glycogen stores 1 hour, glycogen stores from liver Consume 30-60g carbs/hr to avoid depletion Aerobic fat breakdown: _correct answer_ Exercises 20 min at low/moderate rate Broken into 3 fatty acids/glycerol for energy As fitness improves, fat as fuel increases Nutrition for athletes _correct answer_ 1) adequate energy and nutrient needs 2) maintaining appropriate body composition 3) promoting optimal recovery following exercise 4) maintaining proper hydration Carbohydrates _correct answer_ 60% total calorie intake min 5g/kg of body weight 7-10 for endurance athletes or activities 60 minutes Carbohydrate loading _correct answer_ Maximizing glycogen stores before an endurance event by diet (up to 70% carb) and training. Carb loading specs _correct answer_ Untrained muscle: 13gglycogen/100g muscle Trained muscle: 32g/100g muscle Carb loaded: 35-40g/100g muscle Fat _correct answer_ 35% of the total calorie intake mainly from monounsaturated Protein _correct answer_ minor fuel source for the muscles used as glycogen stores in the muscle are depleted RDA 1.0-1.6 grams/kg of body weight Strength training _correct answer_ Milk is beneficial 1.2kg protein needed to sustain (more leads to dehydration) Vitamins and minerals _correct answer_ Needs met through diet without supplements. How to prevent vitamin/mineral deficiency? _correct answer_ Low-fat, nutrient-dense foods, fortified options and a variety of fruits and vegetables Risk for vitamin/mineral deficiency? _correct answer_ Wrestlers, ballerinas, and gymnasts- those who don't consume enough calories to meet needs. Iron (deficiency) _correct answer_ Production of red blood cells and oxygen transport. Leads to anemia. Red meat and enriched grains. Calcium (deficiency) _correct answer_ Bone and muscle function. Calcium deposits made up to mid-twenties. Bone loss irreversible=osteoporosis. Avoid diet sodas vs dairy. Female athlete triad _correct answer_ Low body mass, osteoporosis, loss of menstruation Ergogenic aids _correct answer_ "work producing" - substances used to improve exercise and athletic performance. Examples of ergogenic aids _correct answer_ Vitamins, energy bars, sports drinks, meal replacements, anabolic steroids, growth hormones, GHB, blood doping. Heat exhaustion _correct answer_ Temperatures and humidity levels are high, sweat is unable to cool the body. Symptoms of heat exhaustion _correct answer_ Profuse sweating, dizziness, nausea/vomiting, muscle weakness, fatigue, and skin flushing Heat cramps _correct answer_ Fluids are replaced but sodium levels in the body are low Prevention of heat cramps _correct answer_ Moderation of activity Adequate salt and fluid intake Heatstroke _correct answer_ internal temperature reaches 104 dF and body's cooling fails, sweating stops Heatstroke symptoms _correct answer_ Hot/dry skin, fainting, confusion, poor coordination, seizures Heatstroke prevention _correct answer_ Replace lost fluids, limit training activities during hottest part of day. Replace fluid loss _correct answer_ 2.5-3c per pound of weight loss through sweat Disordered eating _correct answer_ Short-term change in normal eating patterns related to a stressful event, illness, or desire to change physical appearance 3 primary types of eating disorders _correct answer_ (1) anorexia nervosa (2) bulimia nervosa (3) binge-eating disorder night eating syndrome - not yet Nervosa _correct answer_ attitude of disgust with one's body Characteristics of nervosa _correct answer_ 1. no simple cause or treatment 2. related to the lack of coping mechanisms (control) 3. genetic component. 4. comorbidity w/depression/anxiety/substance abuse. 5. result in serious health risks, including death. Anorexia nervosa _correct answer_ Extreme weight loss through starvation, a fear of becoming obese, and a distorted body image Symptoms of anorexia _correct answer_ Distorted body image Abnormal eating habits Avoiding eating Loss of menstruation Diagnosis of anorexia _correct answer_ Body weight 85% normal or BMI 17 Treatment of anorexia _correct answer_ Promotion of healthy attitude towards food Learning to eat in response to natural satiety cues BMI 20 Bulimia nervosa _correct answer_ Consuming large quantities of food over a short period of time, followed by a binge. Bulimia diagnosis _correct answer_ Loss of control over behavior Binge-purge cycle 2x/week over 6 months Bulimia triggers _correct answer_ Stress, loneliness, depression, boredom Bulimia symptoms _correct answer_ Shame and guilt with cycle Aware of binge-purge cycle Comfort in food Demineralization of teeth Swollen salivary glands Bulimia treatment _correct answer_ Decrease amount of food in one sitting Coping with stressful situations Binge-eating disorder _correct answer_ significant binge-eating episodes, followed by distress, disgust, or guilt, but without purging Key points of binge-eating _correct answer_ growing problem eating alone due to embarrassment lack of control over food Symptoms of binge-eating _correct answer_ Food is coping mechanism Come from dysfunctional families Deal with feelings of guilt Treatment of binge-eating _correct answer_ Healthy expression of emotions Relearn hunger cues Night-eating syndrome _correct answer_ One-third of a person's calories are consumed after the evening meal. Key points to night-eating syndrome _correct answer_ Awakens at least once at night to eat. Circadian rhythm is out of sync. 9% of people diagnosed. Female athlete triad treatment _correct answer_ Related to inadequate calcium and vitamin D intake. Gradually increase caloric intake Decrease training intensity Establish normal mensuration Intuitive eating _correct answer_ Learning to listen to the internal cues on hunger and satiety. How to intuitively eat: _correct answer_ Emphasize healthy and fit bodies Model healthy eating habits Discuss strategies for handling stress and emotions Respect and support body diversity Undernutrition _correct answer_ Lack of adequate food required to meet one's nutrient needs over a period of time. Food insecurity _correct answer_ Inadequate quality, variety and access to foods to meet nutritional needs Subpopulations at risk for malnutrition _correct answer_ 1) working poor 2) isolated 3) homeless 4) elderly 5) children Factors to undernutrition: _correct answer_ 1) population growth 2) depletion of farmland and water 3) war and political unrest 4) inadequate sanitation/shelter 5) natural disasters Population growth _correct answer_ Leads to inequality in food distribution Rich vs poor Males eating first (cultures) Expansion leading to food shortages Depletion of farmland/water _correct answer_ Excess demands Poor farming practices Shrinking resources War and political unrest _correct answer_ Increase in poverty Disruption in health care Lack of safe water, shelter, food Inadequate shelter/sanitation _correct answer_ Lack of water supply Lack of facilities to keep from spoilage Poor health care Natural disasters _correct answer_ Negative impact on infrastructure Physical impact of hunger _correct answer_ Lack of energy- fall of blood glucose Brain uses glucose-impaired ability to think Increased disease-BMR declines, extreme lethargy, body breaks down muscle for fuel. Government funded hunger programs: _correct answer_ Supplemental Nutrition Assistance Program (SNAP) Women, Infant and Children (WIC) Child and Adult Care Feeding Program National School Lunch Program Churches and social organizations Supplemental Nutrition Assistance Program (SNAP) _correct answer_ Provides assistance to individuals to extend their food purchasing power. Women, Infant and Children (WIC) _correct answer_ Established for pregnant and lactating women. Children under 5. National School Lunch Program _correct answer_ Provides nutritious meals to meet 33-50% of daily nutrient needs. World Food Bank approaches: _correct answer_ 1) increase diversity of the food supply 2) fortify food with nutrients 3) provide nutrient supplementation Peace Corps approaches: _correct answer_ provide education distribute food and supplies build structures to improve independence Primary causes of malnutrition: _correct answer_ Insufficient food Inadequate health care (children and females) Unhealthy living conditions