BIOD 121 Portage exam module 5/ 76
Questions and answers. – All correct.
Benefits of exercise - -
Increase cardio function
Decrease stress/BP/cancer risk
Weight loss control
Improved sleep/self-image/immune/glucose
-Objective of Healthy People - -
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: -
-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)? -
-1) 30 minutes/day broken up
2) increase to 60 minutes
3) increase intensity
-Three components to fitness program? -
-1) aerobic workout
2) resistance training
3) stretching
-Aerobic workout –
-20-60 min, 5day/week
HR target zone (60-90% of max)
max = 220-age
-Resistance training -
-2-3 days/week
, Tone body, increase muscle density and strength, improve
balance and flexibility
-ATP - -1st source of energy for cells
-Resting muscle - -Holds enough ATP for 2-4 seconds
(anaerobic)
-Explain how PCr is used: -
-Broken down into creatine and phosphate.
Phosphate used in ADP->ATP conversion.
Maintains muscle contractions for 10 seconds.
-Lactic acid –
-Byproduct of glucose breakdown.
Leads to muscle fatigue.
-Anaerobic glucose/carb breakdown: -
-Exercise lasting 30 sec- 2 min
Used where there is limited oxygen- sprinting
Quick but unsustainable, lactic acid build up
-Aerobic glucose/carb breakdown: -
-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: -
-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 –
-1) adequate energy and nutrient needs
2) maintaining appropriate body composition
3) promoting optimal recovery following exercise
4) maintaining proper hydration
Questions and answers. – All correct.
Benefits of exercise - -
Increase cardio function
Decrease stress/BP/cancer risk
Weight loss control
Improved sleep/self-image/immune/glucose
-Objective of Healthy People - -
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: -
-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)? -
-1) 30 minutes/day broken up
2) increase to 60 minutes
3) increase intensity
-Three components to fitness program? -
-1) aerobic workout
2) resistance training
3) stretching
-Aerobic workout –
-20-60 min, 5day/week
HR target zone (60-90% of max)
max = 220-age
-Resistance training -
-2-3 days/week
, Tone body, increase muscle density and strength, improve
balance and flexibility
-ATP - -1st source of energy for cells
-Resting muscle - -Holds enough ATP for 2-4 seconds
(anaerobic)
-Explain how PCr is used: -
-Broken down into creatine and phosphate.
Phosphate used in ADP->ATP conversion.
Maintains muscle contractions for 10 seconds.
-Lactic acid –
-Byproduct of glucose breakdown.
Leads to muscle fatigue.
-Anaerobic glucose/carb breakdown: -
-Exercise lasting 30 sec- 2 min
Used where there is limited oxygen- sprinting
Quick but unsustainable, lactic acid build up
-Aerobic glucose/carb breakdown: -
-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: -
-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 –
-1) adequate energy and nutrient needs
2) maintaining appropriate body composition
3) promoting optimal recovery following exercise
4) maintaining proper hydration
