Portage Learning Nutrition Module 5 Exam Questions And Answers (Verified And Updated) physical fitness - answer✔✔the ability to perform moderate to vigorous activity without excess fatigue. Benefits that occur from regular physical activity - answer✔✔increased cardiovascular function, reduce d 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? - answer✔✔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 a re achieved Studied suggest incorporating ____ minutes of activity into your daily routine is a good place to start. - answer✔✔30 Which groups should check with their physician before doing any rigorous activity? - answer✔✔people who have not been physical ly 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? - answer✔✔1. aerobic workout 2. resistance training 3. stretching and flexibility aerobic workout - answer✔✔- 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 bod y Heart rate - answer✔✔number of beats per minute count the pulse for 10 seconds and multiply by 6 maximum heart rate - answer✔✔220 - your age Target zone - answer✔✔60-90% of maximum heart rate _____ and ______ exercises are important because, as we age, we lose muscle, and it if often replaced with fat. - answer✔✔Resistance training and stretching Adding weight training, pilates, push -ups, or yoga 2 -3 days per week will - answer✔✔tone the body, increase muscle density and strength, and improve balance and flexibility What supplies energy to the muscles? - answer✔✔adenosine triphosphate (ATP), adenos ine diphosphate, and phosphocreatine (PCr) Adenosine Triphosphate (ATP) - answer✔✔first source of energy for cells Adenosine Diphosphate (ADP) - answer✔✔following digestion, energy is released from food and converts this molecule into ATP Phosphocreatine ( PCr) - answer✔✔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? - answer✔✔carbohydrates Lactic acid - answer✔✔byprodu ct 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? - answer✔✔Fat The difference between fuel sources for anaerobic vs aerobic activity - answer✔✔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. - answer✔✔fatig ue carbohydrate loading - answer✔✔the practice of greatly increasing carbohydrate intake and decreasing exercise on the days immediately before a competition Proteins - answer✔✔minor source of fuel for the muscles compared to carbohydrates and fats
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