Module 5 Exam
1. Determine the maximum heart rate and the target zone for a 55 year old.
Maximum heart rate 220 - 55 = 165
target zone 165 x 0.6 = 99 to 165 x 0.9 = 148.5 beats/minute
Answer Key
Determine the maximum heart rate and the target zone for a 55 year old.
Maximum heart rate
165
target zone
(220-55=165) (165x.6= 99)
to
(220-55=165) (165x.9=149)
beats/minute
2. The primary fuel used for 200 meter hurdles would be
b - carbohydrates
a. Fat
b. Carbohydrates
c. Protein
d. Both carbohydrates and fats
Explain the term bonking.
When all the glycogen stores in the muscles and liver have been exhausted and/or depleted in a
persons body. The person has used up all of their "energy sources" and sudden fatigue and decline
in mental function will occur.
, Nutrition Portage Online Summer
Answer Key
The primary fuel used for 200 meter hurdles would be
b
a. Fat
b. Carbohydrates
c. Protein
d. Both carbohydrates and fats
Explain the term bonking.
For events lasting more than 1 hour, the glucose in the blood comes from liver glycogen stores. As
these stores are depleted fatigue and a decline in mental function occurs. This is called bonking in
cycling or hitting the wall in marathons.
3. What compound is broken down to form ATP when the muscle stores are depleted? How long
can this compound maintain muscle contractions?
PCr (phosphocreatine) is broken down into phosphate and creatinine to form ATP and can maintain
muscle contractions for 10 seconds.
Answer Key
What compound is broken down to form ATP when the muscle stores are depleted? How long can
this compound maintain muscle contractions?
Phosphocreatine (PCr) is broken down into phosphate and creatine to form more ATP. PCr can
maintain muscle contractions for approximately 10 seconds.
4. Dehydration can lead to serious consequences including heat exhaustion, cramps and
heatstroke.
For every pound (1lb) lost during a workout 2 ½ to 3 cups of fluid should be consumed during the
exercise or afterwards.
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