PORTAGE NUTRITION BIOD 121 2026
FINAL EXAM COMPREHENSIVE PRACTICE
QUESTIONS AND ANSWERS
⩥ Benefits of Regular Physical Activity. Answer: Increased
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. Answer: 10 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. Answer: Find
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. Answer: Incorporate 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?. Answer: Males over 40 and females over 50 with history of
hypertension, diabetes, or cardiovascular disease
⩥ 3 Components to Any Fitness Program. Answer: Aerobic Workout
Resistance Training
Stretching and Flexibility
⩥ Aerobic Workout Method. Answer: 20-60 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. Answer: 220-Age= maximum
heart rate
60-90% of Maximum heart rate
0.6(max) - 09.(max)
⩥ Benefits of resistance training and stretching. Answer: Tone 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. Answer: 1st source of energy for cells
Energy released from food converts ADP to ATP by adding Pi
⩥ Resting muscle ATP storage. Answer: enough to do work for 2-4
seconds, anaerobically
⩥ PCr. Answer: As 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. Answer: Body uses carbs as
quick source of energy under anaerobic conditions
FINAL EXAM COMPREHENSIVE PRACTICE
QUESTIONS AND ANSWERS
⩥ Benefits of Regular Physical Activity. Answer: Increased
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. Answer: 10 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. Answer: Find
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. Answer: Incorporate 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?. Answer: Males over 40 and females over 50 with history of
hypertension, diabetes, or cardiovascular disease
⩥ 3 Components to Any Fitness Program. Answer: Aerobic Workout
Resistance Training
Stretching and Flexibility
⩥ Aerobic Workout Method. Answer: 20-60 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. Answer: 220-Age= maximum
heart rate
60-90% of Maximum heart rate
0.6(max) - 09.(max)
⩥ Benefits of resistance training and stretching. Answer: Tone 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. Answer: 1st source of energy for cells
Energy released from food converts ADP to ATP by adding Pi
⩥ Resting muscle ATP storage. Answer: enough to do work for 2-4
seconds, anaerobically
⩥ PCr. Answer: As 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. Answer: Body uses carbs as
quick source of energy under anaerobic conditions
