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Exam (elaborations)

DHN 212 - FINAL EXAM WITH CORRECT ANSWERS 2024
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  • DHN 212 - FINA

Benefits of regular physical activity correct answers Reduce stress Reduces blood pressure Reduces feelings of depression and anxiety - releases endorphins Increases cardiovascular function Aids in weight loss/weight control Reduces risk of type 2 diabetes Improves immune function H...

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  • August 24, 2024
  • 17
  • 2024/2025
  • Exam (elaborations)
  • Questions & answers

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  • DHN 212 - FINA
  • DHN 212 - FINA

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DHN 212 - FINAL EXAM
Benefits of regular physical activity correct answers Reduce stress
Reduces blood pressure
Reduces feelings of depression and anxiety - releases endorphins
Increases cardiovascular function
Aids in weight loss/weight control
Reduces risk of type 2 diabetes
Improves immune function

How many Kentuckians get no or very little physical activity? correct answers About 1
in 3

Reasons people do not exercise correct answers Too busy
Too tired
Don't know where to start/how

Recommendations to help people exercise more correct answers Limit sitting
More activities - take stairs, park further away, etc

Current physical activity recommendations correct answers 150 minutes of aerobic
activity (moderate intensity) per week
In addition, at least twice per week
-Strength
-Flexibility
-Neuromotor (balance)

Intensity of aerobic activity correct answers How hard the person is working out
Can measure this through the person's heart rate

Duration of aerobic activity correct answers How long the person is working out

Frequency of aerobic activity correct answers How often the person works out

Examples of moderate intensity physical activity correct answers Ballroom dancing
Biking (slower than 10 mph)
Gardening
Doubles tennis
Walking briskly
Water aerobics

Examples of vigorous physical activity correct answers Aerobic dancing
Biking (faster than 10 mph)
Heavy gardening

,Hiking uphill or w/a backpack
Jump rope
Speed walking, jogging, or running
Swimming laps
Singles tennis

Target heart rate zone correct answers Range of heart rate to achieve certain intensity

Calculate a person's max HR given their age correct answers 220 - age

Calculate the HR range a person should aim for if exercising at a moderate intensity
correct answers 50-70% max HR

General recommendations in terms of weight training (resistance training) correct
answers At least 2 days a week
Warm up for 5-10 minutes, then 8-10 different activities (about 30 minutes total)
Aim for 8-10 reps
Try to lift as much as you can while still being able to do multiple reps
Less weights and more reps is best

What does physical activity require? correct answers Energy

What nutrients are used as the primary fuels for physical activity? correct answers
Carbohydrates
Fats

What are the three factors that influence fuel usage? correct answers Type
Intensity
Duration

Where does fat that is used for energy come from? correct answers Adipose tissue

How are glycogen and fat used to fuel a 30 to 40 minute aerobic activity (3-4 mile jog)
correct answers At start, muscles rely almost entirely on own stores of glycogen
-Within about 20 minutes, about 20% of glycogen is used up

Around 15-20 minutes, muscles switch over to use less glycogen and more fat

Depending on how long the exercise is, keep switching to use both

Fat and carbohydrate usage in brisk walking correct answers 70% fat
30% carbs

Fat and carbohydrate usage in weight lifting correct answers 60% fat
40% carbs

, Fat and carbohydrate usage in 2-hour run correct answers 50% fat
50% carbs

Fat and carbohydrate usage in hard cycling for 1 hour correct answers 40% fat
60% carbs

Fat and carbohydrate usage in championship basketball correct answers 30% fat
70% carbs

Fat and carbohydrate usage in 200-meter hurdles correct answers 15% fat
85% carbs

3 Energy systems for working muscles correct answers Phosphocreatine-ATP (PCr-
ATP)
Lactic Acid
Oxygen

Phosphocreatine-ATP (PCr-ATP) correct answers Phosphate group attached to
creatine
Bond holding them together is very high energy
Only occurs at very beginning of physical activity
QUICK source of energy
Replenishes ATP in muscles

PCr correct answers High energy compound used to reform ATP in muscles

Creatine correct answers Amino acid

Lactic Acid correct answers Anaerobic
Doesn't last long

Oxygen correct answers Most energy comes from this

Diet for optimal physical activity correct answers Focus on:
Complex carbs
Lean protein
Fluids

What recommendations do you have for an athlete in terms of carbohydrate
consumption? correct answers 6-10 g/kg

For meals what type of carbs should you focus on? correct answers Complex carbs
Whole grains

After/during exercise whats a good thing to do? correct answers Sports drink
Has simple carbs, salt, electrolytes

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