BIOD 121 Portage module 5 Exam Questions
With Verified Answers
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
Carbohydrates
60% total calorie intake
min 5g/kg of body weight
7-10 for endurance athletes or activities > 60 minutes
Carbohydrate loading
Maximizing glycogen stores before an endurance event by diet (up to 70% carb) and training.
Carb loading specs
Untrained muscle: 13gglycogen/100g muscle
Trained muscle: 32g/100g muscle
Carb loaded: 35-40g/100g muscle
Fat
35% of the total calorie intake
mainly from monounsaturated
With Verified Answers
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
Carbohydrates
60% total calorie intake
min 5g/kg of body weight
7-10 for endurance athletes or activities > 60 minutes
Carbohydrate loading
Maximizing glycogen stores before an endurance event by diet (up to 70% carb) and training.
Carb loading specs
Untrained muscle: 13gglycogen/100g muscle
Trained muscle: 32g/100g muscle
Carb loaded: 35-40g/100g muscle
Fat
35% of the total calorie intake
mainly from monounsaturated
