BIOD 121 Portage module 5 Exam Questions With Verified Answers

BIOD 121 Portage module 5 Exam Questions With Verified Answers Benefits of exercise - answerIncrease cardio function Decrease stress/BP/cancer risk Weight loss control Improved sleep/self-image/immune/glucose Objective of Healthy People - answer1) 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: - answer1) 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)? - answer1) 30 minutes/day broken up 2) increase to 60 minutes 3) increase intensity Three components to fitness program? - answer1) aerobic workout 2) resistance training 3) stretching Aerobic workout - answer20-60 min, 5day/week HR target zone (60-90% of max) max = 220-age Resistance training - answer2-3 days/week Tone body, increase muscle density and strength, improve balance and flexibility ATP - answer1st source of energy for cells Resting muscle - answerHolds enough ATP for 2-4 seconds (anaerobic) Explain how PCr is used: - answerBroken down into creatine and phosphate. Phosphate used in ADP->ATP conversion. Maintains muscle contractions for 10 seconds. Lactic acid - answerByproduct of glucose breakdown. Leads to muscle fatigue. Anaerobic glucose/carb breakdown: - answerExercise lasting 30 sec- 2 min Used where there is limited oxygen- sprinting Quick but unsustainable, lactic acid build up Aerobic glucose/carb breakdown: - answerExercise 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: - answerExercises >20 min at low/moderate rate Broken into 3 fatty acids/glycerol for energy As fitness improves, fat as fuel increases Nutrition for athletes - answer1) adequate energy and nutrient needs 2) maintaining appropriate body composition 3) promoting optimal recovery following exercise 4) maintaining proper hydration Carbohydrates - answer60% total calorie intake min 5g/kg of body weight 7-10 for endurance athletes or activities > 60 minutes Carbohydrate loading - answerMaximizing glycogen stores before an endurance event by diet (up to 70% carb) and training.