Portage Learning Nutrition Module 5 Exam
Questions And Answers (Verified And
Updated)
physical fitness
the ability to perform moderate to vigorous activity without excess fatigue.
Benefits that occur from 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 the aging process, and an improved self-image.
What are the five steps to establish a fitness routine that can be maintained long term?
1. Find enjoyable activities and vary the routines
2. Have an exercise partner to increase accountability
3. Start slowly
4. Set specific goals
5. Reward yourself (but not with food) once goals are achieved
Studied suggest incorporating ____ minutes of activity into your daily routine is a good place to start.
30
Which groups should check with their physician before doing any rigorous activity?
people who have not been physically active, a male over the age of 40 or a female over the age of 50
and present history of hypertension, diabetes, or cardiovascular disease
What are the 3 components to any fitness program?
1. aerobic workout
2. resistance training
3. stretching and flexibility
aerobic workout
- should be performed for 20-60 minutes five days per week
- the goal is to increase your heart rate to the target zone
-goal is to build endurance, which increases the ability to deliver oxygen throughout the body
Heart rate
number of beats per minute
count the pulse for 10 seconds and multiply by 6
maximum heart rate
220 - your age
Target zone
60-90% of maximum heart rate
, _____ and ______ exercises are important because, as we age, we lose muscle, and it if often
replaced with fat.
Resistance training and stretching
Adding weight training, pilates, push-ups, or yoga 2-3 days per week will
tone the body, increase muscle density and strength, and improve balance and flexibility
What supplies energy to the muscles?
adenosine triphosphate (ATP), adenosine diphosphate, and phosphocreatine (PCr)
Adenosine Triphosphate (ATP)
first source of energy for cells
Adenosine Diphosphate (ADP)
following digestion, energy is released from food and converts this molecule into ATP
Phosphocreatine (PCr)
a high-energy compound that can be used to re-form ATP. it is used primarily during bursts of activity,
such as lifting and jumping
Under anaerobic conditions, what is the source of fuel?
carbohydrates
Lactic acid
byproduct of glucose breakdown and can lead to muscle fatigue
aerobic activities such as weight lifting, hiking, or a fast walk, use what source as fuel?
Fat
The difference between fuel sources for anaerobic vs aerobic activity
fat is only useful in slow, steady, aerobic activities, while carbohydrates are the major fuel source for
higher intensity or fast-paced events.
Carbohydrates are needed to prevent _______, and you need to consume enough to store in the liver
and muscles.
fatigue
carbohydrate loading
the practice of greatly increasing carbohydrate intake and decreasing exercise on the days
immediately before a competition
Proteins
minor source of fuel for the muscles compared to carbohydrates and fats
Questions And Answers (Verified And
Updated)
physical fitness
the ability to perform moderate to vigorous activity without excess fatigue.
Benefits that occur from 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 the aging process, and an improved self-image.
What are the five steps to establish a fitness routine that can be maintained long term?
1. Find enjoyable activities and vary the routines
2. Have an exercise partner to increase accountability
3. Start slowly
4. Set specific goals
5. Reward yourself (but not with food) once goals are achieved
Studied suggest incorporating ____ minutes of activity into your daily routine is a good place to start.
30
Which groups should check with their physician before doing any rigorous activity?
people who have not been physically active, a male over the age of 40 or a female over the age of 50
and present history of hypertension, diabetes, or cardiovascular disease
What are the 3 components to any fitness program?
1. aerobic workout
2. resistance training
3. stretching and flexibility
aerobic workout
- should be performed for 20-60 minutes five days per week
- the goal is to increase your heart rate to the target zone
-goal is to build endurance, which increases the ability to deliver oxygen throughout the body
Heart rate
number of beats per minute
count the pulse for 10 seconds and multiply by 6
maximum heart rate
220 - your age
Target zone
60-90% of maximum heart rate
, _____ and ______ exercises are important because, as we age, we lose muscle, and it if often
replaced with fat.
Resistance training and stretching
Adding weight training, pilates, push-ups, or yoga 2-3 days per week will
tone the body, increase muscle density and strength, and improve balance and flexibility
What supplies energy to the muscles?
adenosine triphosphate (ATP), adenosine diphosphate, and phosphocreatine (PCr)
Adenosine Triphosphate (ATP)
first source of energy for cells
Adenosine Diphosphate (ADP)
following digestion, energy is released from food and converts this molecule into ATP
Phosphocreatine (PCr)
a high-energy compound that can be used to re-form ATP. it is used primarily during bursts of activity,
such as lifting and jumping
Under anaerobic conditions, what is the source of fuel?
carbohydrates
Lactic acid
byproduct of glucose breakdown and can lead to muscle fatigue
aerobic activities such as weight lifting, hiking, or a fast walk, use what source as fuel?
Fat
The difference between fuel sources for anaerobic vs aerobic activity
fat is only useful in slow, steady, aerobic activities, while carbohydrates are the major fuel source for
higher intensity or fast-paced events.
Carbohydrates are needed to prevent _______, and you need to consume enough to store in the liver
and muscles.
fatigue
carbohydrate loading
the practice of greatly increasing carbohydrate intake and decreasing exercise on the days
immediately before a competition
Proteins
minor source of fuel for the muscles compared to carbohydrates and fats
