BIOD 121 Portage module 5 questions with complete solution 2023

BIOD 121 Portage module 5 questions with complete solution 2023 benefits of exercise - correct answer increased utilization of fat for muscle fuel, 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 Healthy People - correct answer 10-year initiative (2000): reducing adults who don't exercise, double adults are active 30+ minutes daily, increase adults who use resistance exercise long-term fitness habit - correct answer (1) Find enjoyable activities and vary the routines, (2) have an exercise partner to increase accountability, (3) start slowly, (4) set specific goals, and (5) reward yourself how to start - correct answer 30 minutes/day broken up then add 30 minutes increase intensity three components to fitness - correct answer (1) aerobic workout, (2) resistance training, and (3) stretching and flexibility aerobic workout - correct answer 20-60 minutes five days per week increase your heart rate to the target zone (60-90% of max) max = subtracting your current age from 220 resistance training and stretching - correct answer tone the body, increase muscle density and strength, and improve balance and flexibility, increase your basal metabolic rate ATP - correct answer supplies energy to muscles resting muscle - correct answer enough ATP for 2-4 seconds (anaerobic) Phosphocreatine (PCr) - correct answer a high-energy compound that can be used to re-form ATP. creatine and phosphate, the latter of which is then used to convert ADP into more ATP used primarily during bursts of activity, such as lifting jumping, bench press (approx 10 sec) anaerobic glucose breakdown - correct answer Exercise lasting 30 sec- 2 min Used where there is limited oxygen- sprinting Quick but unsustainable, lactic acid build up aerobic breakdown of carbohydrates - correct answer exercise 2 min - 3 h produces 95% of the body's ATP needs 30 minutes, muscles utilize glycogen stores 1 hour, glycogen stores from liver Consume 30-60g carbs/hr to avoid depletion fat as fuel - correct answer -main fuel for prolonged low-intensity exercise (20 min, hiking, weight lifting) -training affects muscle use of fatty acids -fat metabolism provides more energy than carbohydrates but is less efficient nutrition for athletes - correct answer adequate energy and nutrient needs, maintaining appropriate body composition, promoting optimal recovery following exercise, and maintaining proper hydration carbohydrates - correct answer 60% total calorie intake min 5g/kg of body weight 7-10 for endurance athletes or activities 60 minutes carbohydrate loading - correct answer maximizing glycogen stores before an endurance event by diet (up to 70% carb) and training