Portage Nutrition Module 5 Exam Questions
With 100% Correct Answers
Physical Fitness
Ability to perform moderate to vigorous activity without excess fatigue
Benefits of Regular Physical Activity
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
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
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
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?
Males over 40 and females over 50 with history of hypertension, diabetes, or cardiovascular disease
3 Components to Any Fitness Program
Aerobic Workout
Resistance Training
Stretching and Flexibility
Aerobic Workout Method
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
220-Age= maximum heart rate
60-90% of Maximum heart rate
, 0.6(max) - 09.(max)
Benefits of resistance training and stretching
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
1st source of energy for cells
Energy released from food converts ADP to ATP by adding Pi
Resting muscle ATP storage
enough to do work for 2-4 seconds, anaerobically
PCr
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
Body uses carbs as quick source of energy under anaerobic conditions
Unsustainable for long periods of time due to lactic acid buildup
Lactic Acid
Byproduct of glucose breakdown and can lead to muscle fatigue
Fuel for events 2 minutes - 3 hours
Aerobic glucose breakdown so that energy is released slowly
Aerobic carb breakdown produced 95% of body's ATP needs
<30 minutes, muscles utilized glycogen stores directly from muscle
>1 hour, glucose from glycogen stored in liver
bonking/hitting the wall
Glycogen stores are depleted, fatigue and decline in mental function occur
How to avoid fatigue in long events
Consume 30-60 g carbs/hour
Fuel for activities > 20 minutes at low/moderate rate
Fat stored throughout body in concentrated form is broken down into 3 fatty acids and glycerol
molecule
Utilization increases as fitness improves, but only useful in slow, steady, aerobic activities
Optimal nutrition for athletic performance
Consumption of adequate energy and nutrient needs, maintaining appropriate body composition,
promoting optimal recovery following exercise, maintaining proper hydration
With 100% Correct Answers
Physical Fitness
Ability to perform moderate to vigorous activity without excess fatigue
Benefits of Regular Physical Activity
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
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
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
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?
Males over 40 and females over 50 with history of hypertension, diabetes, or cardiovascular disease
3 Components to Any Fitness Program
Aerobic Workout
Resistance Training
Stretching and Flexibility
Aerobic Workout Method
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
220-Age= maximum heart rate
60-90% of Maximum heart rate
, 0.6(max) - 09.(max)
Benefits of resistance training and stretching
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
1st source of energy for cells
Energy released from food converts ADP to ATP by adding Pi
Resting muscle ATP storage
enough to do work for 2-4 seconds, anaerobically
PCr
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
Body uses carbs as quick source of energy under anaerobic conditions
Unsustainable for long periods of time due to lactic acid buildup
Lactic Acid
Byproduct of glucose breakdown and can lead to muscle fatigue
Fuel for events 2 minutes - 3 hours
Aerobic glucose breakdown so that energy is released slowly
Aerobic carb breakdown produced 95% of body's ATP needs
<30 minutes, muscles utilized glycogen stores directly from muscle
>1 hour, glucose from glycogen stored in liver
bonking/hitting the wall
Glycogen stores are depleted, fatigue and decline in mental function occur
How to avoid fatigue in long events
Consume 30-60 g carbs/hour
Fuel for activities > 20 minutes at low/moderate rate
Fat stored throughout body in concentrated form is broken down into 3 fatty acids and glycerol
molecule
Utilization increases as fitness improves, but only useful in slow, steady, aerobic activities
Optimal nutrition for athletic performance
Consumption of adequate energy and nutrient needs, maintaining appropriate body composition,
promoting optimal recovery following exercise, maintaining proper hydration
