BIOD 121 Portage module 5 Exam Questions
And Answers (Verified And Updated)
benefits of exercise
increased utilization of fat for muscle fuel, 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 the aging process, and an improved
self-image
Healthy People
10-year initiative (2000): reducing adults who don't exercise, double adults are active 30+ minutes
daily, increase adults who use resistance exercise
long-term fitness habit
(1) Find enjoyable activities and vary the routines, (2) have an exercise partner to increase
accountability, (3) start slowly, (4) set specific goals, and (5) reward yourself
how to start
30 minutes/day broken up
then add 30 minutes
increase intensity
three components to fitness
(1) aerobic workout, (2) resistance training, and (3) stretching and flexibility
aerobic workout
20-60 minutes five days per week
increase your heart rate to the target zone (60-90% of max)
max = subtracting your current age from 220
resistance training and stretching
tone the body, increase muscle density and strength, and improve balance and flexibility, increase
your basal metabolic rate
ATP
supplies energy to muscles
resting muscle
enough ATP for 2-4 seconds (anaerobic)
Phosphocreatine (PCr)
a high-energy compound that can be used to re-form ATP.
creatine and phosphate, the latter of which is then used to convert ADP into more ATP
used primarily during bursts of activity, such as lifting jumping, bench press (approx 10 sec)
anaerobic glucose breakdown
Exercise lasting 30 sec- 2 min
, Used where there is limited oxygen- sprinting
Quick but unsustainable, lactic acid build up
aerobic breakdown of carbohydrates
exercise 2 min - 3 h
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
fat as fuel
-main fuel for prolonged low-intensity exercise (>20 min, hiking, weight lifting)
-training affects muscle use of fatty acids
-fat metabolism provides more energy than carbohydrates but is less efficient
nutrition for athletes
adequate energy and nutrient needs, maintaining appropriate body composition, promoting optimal
recovery following exercise, and 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
An untrained muscle can hold 13 grams of glycogen per 100 grams of muscle
trained 32 per 100, carb loaded 35-40 per 100
fat
should make up approximately 35% of the total calorie intake
mainly from monounsaturated
protein
minor fuel source for the muscles compared to carbohydrates and fats
used as glycogen stores in the muscle are depleted
athlete RDA 1.0-1.6 grams per kg of body weight
vitamins and minerals
risk of deficiency below 1400 cal (gymnast, ballerina, wrestler)
Choosing low-fat, nutrient-dense foods, fortified options such as breakfast cereals and whole grains,
and a variety of fruits and vegetables can help to prevent a deficiency.
female athlete triad
eating disorder (low BMI), amenorrhea, osteoporosis
gymnastics, ballet, cross country
Treatment goals: incr calories, reduce the preoccupation with food, decr training intensity, establish
normal menstrual cycle
And Answers (Verified And Updated)
benefits of exercise
increased utilization of fat for muscle fuel, 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 the aging process, and an improved
self-image
Healthy People
10-year initiative (2000): reducing adults who don't exercise, double adults are active 30+ minutes
daily, increase adults who use resistance exercise
long-term fitness habit
(1) Find enjoyable activities and vary the routines, (2) have an exercise partner to increase
accountability, (3) start slowly, (4) set specific goals, and (5) reward yourself
how to start
30 minutes/day broken up
then add 30 minutes
increase intensity
three components to fitness
(1) aerobic workout, (2) resistance training, and (3) stretching and flexibility
aerobic workout
20-60 minutes five days per week
increase your heart rate to the target zone (60-90% of max)
max = subtracting your current age from 220
resistance training and stretching
tone the body, increase muscle density and strength, and improve balance and flexibility, increase
your basal metabolic rate
ATP
supplies energy to muscles
resting muscle
enough ATP for 2-4 seconds (anaerobic)
Phosphocreatine (PCr)
a high-energy compound that can be used to re-form ATP.
creatine and phosphate, the latter of which is then used to convert ADP into more ATP
used primarily during bursts of activity, such as lifting jumping, bench press (approx 10 sec)
anaerobic glucose breakdown
Exercise lasting 30 sec- 2 min
, Used where there is limited oxygen- sprinting
Quick but unsustainable, lactic acid build up
aerobic breakdown of carbohydrates
exercise 2 min - 3 h
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
fat as fuel
-main fuel for prolonged low-intensity exercise (>20 min, hiking, weight lifting)
-training affects muscle use of fatty acids
-fat metabolism provides more energy than carbohydrates but is less efficient
nutrition for athletes
adequate energy and nutrient needs, maintaining appropriate body composition, promoting optimal
recovery following exercise, and 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
An untrained muscle can hold 13 grams of glycogen per 100 grams of muscle
trained 32 per 100, carb loaded 35-40 per 100
fat
should make up approximately 35% of the total calorie intake
mainly from monounsaturated
protein
minor fuel source for the muscles compared to carbohydrates and fats
used as glycogen stores in the muscle are depleted
athlete RDA 1.0-1.6 grams per kg of body weight
vitamins and minerals
risk of deficiency below 1400 cal (gymnast, ballerina, wrestler)
Choosing low-fat, nutrient-dense foods, fortified options such as breakfast cereals and whole grains,
and a variety of fruits and vegetables can help to prevent a deficiency.
female athlete triad
eating disorder (low BMI), amenorrhea, osteoporosis
gymnastics, ballet, cross country
Treatment goals: incr calories, reduce the preoccupation with food, decr training intensity, establish
normal menstrual cycle
