What type of rhythmic exercise uses large muscle groups continuously?
A - Yoga
B - Aerobic exercise
C - Cardiovascular exercise
D - Muscular endurance training
All of the above
B and C only
B, C, and D
Explanation: Aerobic exercise goes by a few other names, including cardiovascular exercise, cardio, and cardiorespiratory exercise. The word aerobic means "with oxygen". Regular aerobic exercise, such as walking, jogging, running, dancing, skiing, rollerblading, cycling, swimming, aerobics classes (both land and water), rowing, stair climbing, and more, can strengthen your lungs and heart, improving your health and helping you maintain a healthy weight. Read The Keys to Aerobic Exercise to learn more.
There are 5 components of fitness. Which of the following isn't one of them?
Explanation: These five components of fitness should be included in your own fitness program. To be considered fit, you need to meet certain standards in each of these five areas, which include 1- body composition (your weight, fat mass, lean muscle mass, and fat distribution), 2- aerobic fitness (ability to sustain moderate-intensity activity for extended periods of time), 3- flexibility (the range of motion of several joints), 4- muscular strength (maximum amount of force you can perform with a single contraction), and 5- muscular endurance (ability to repeat high-intensity muscle contractions).
While warm-ups aren't part of the 5 components of fitness, they should be part of your workouts. You should warm-up before aerobic, strength, and flexibility exercises.
To learn more about all five components of fitness, check out Fitness Resource Center.
How many aerobic (cardio) exercise sessions should you aim for each week?
At least 3
As many as you feel like
Explanation: When it comes to cardio, aim for a minimum of 3 days per week with no more than 2 days between sessions. Gradually work your way up to 5 or 6 days per week. Frequency is especially important when it comes to weight loss. The more you exercise, the more calories you will burn. But don't forget the importance of rest and recovery. Give yourself at least 1 to 2 days off each week. SparkPeople's Reference Guide to Aerobic Exercise explains everything you need to know about cardio.
True or False: Your workouts don't have to be continuous. You can break them up throughout the day into smaller segments (at least 10 minutes each) and achieve the same benefits.
Explanation: Forget the "all or nothing" mentality when it comes to exercise. Fitness does not live or die by 60-minute workouts; there is middle ground. Short spurts of exercise, when they accumulate, have been shown to share similar benefits of longer workouts. Learn more about how Small Bits of Fitness Add Up.
How much water should you drink during a workout?
Drink when you feel thirsty
It depends on how much you sweat
8 ounces every 15-20 minutes
16 ounces every 15-20 minutes
Explanation: During one hour of vigorous exercise, the average person loses one quart (32 ounces) of water through sweat! However, drinking water before and after exercise is just as important. Read more about Drinking Water During Workouts.
Which of the following is an appropriate warm up?
A - Stretching before exercise
B - Walking at a moderate pace for 5 minutes
C - Doing several lightweight repetitions of a strength training exercise
All of the above
A and B only
B and C only
Explanation: Contrary to popular belief, stretching is not the same thing as warning up. A warm up can be a lower intensity version of the workout you are about to do, or it can be a completely different exercise. As long as it increases your heart and breathing rates, involves the muscles you are about to use, and lasts for 5-10 minutes it is considered a proper warm up. So why is a warm up so important? Read Common Fitness Blunders to find out.
When is the best time to stretch?
Before you workout
After you workout
Any time of day
Explanation: Always warm up before doing any stretching exercises. Stretching a cold muscle increases the risk of pulls or tears. Think of your muscles like you would a rubber band. Itís easy to stretch a warm rubber band, but if you try to stretch a cold one, you risk cracking or breaking it. Donít treat your muscles like a cold rubber band! If you want to improve your flexibility but aren't sure where to start, check out our Reference Guide to Stretching.
What might happen if you don't properly cool down after exercise?
All of the above
Explanation: The purpose of the cool down is to slowly decrease the heart rate and the overall metabolism previously elevated during exercise. When exercise ends abruptly, your blood pressure drops and can cause dizziness or fainting. A proper cool-down prevents the sudden pooling of blood (collection of blood in one place) and re-circulates the blood back to the heart, skeletal muscles and brain. This 10-15 minute phase of your workout helps prevent muscle stiffness or soreness. Learn how to Cool Down properly.
How high should you elevate your heart rate during an aerobic (cardio) workout?
As high as possibleó100%
Between 85% and 95%
Between 60% and 85%
Explanation: The recommended heart rate range for aerobic exercise is 60-85% of your maximum heart rate. This range is called the target heart rate (THR) zone. This range is ideal for the general health benefits that come with exercise, and for weight loss. You can use your THR, the "Talk Test" or Perceived Exertion to make sure you're working out in a good intensity level (not too easy, not too hard). For more information on measuring your exercising intensity using the methods above, read our Reference Guide to Exercise Intensity.
True or False: You should do cardio for at least 20 minutes per day.
Explanation: Experts recommend that most people do cardio for a minimum of 20 minutes (for simple general health benefits) and up to about 60 minutes most days of the week. Exercise duration should be built up slowly over time. These 20 minutes do not include a warm up and cool down, which you should perform at every exercise session. For example, you should warm up for about 5 minutes, then do 20 minutes in your target zone, and finish by cooling down for another 5 minutes. Our Reference Guide to Aerobic Exercise will help you design your own cardio program.
Inactive people who do not strength train will lose ____ of muscle per year, starting after age 20.
Explanation: Without consistent strength training, muscle size and strength decline with age. An inactive person loses 1/2 pound of muscle per year after age 20. After age 60, this rate of loss doubles. But, muscle loss is not inevitable. With regular strength training, muscle mass can be preserved throughout the lifespan, and the muscle lost can be rebuilt. Learn Why Strength Training is a Must for Everyone.
How often should you strength train with each major muscle group?
Once a week
2-3 times a week
4-5 times a week
Explanation: Aim to train each muscle group at least two times per week, and up to three if you have the time or are more advanced. One day per week may help you maintain your current level of strength, but it will not be enough to build muscle. It is important to rest 1-2 days in between working out the same muscle(s). Rest days give the muscles time to repair themselves from small tears that occur during strength training, and this is how you get stronger. Check out SparkPeople's Reference Guide to Strength Training for more.
Which of the following factors affect your flexibility level?
A - Age
B - Gender
C - Level of activity (exercise history)
D - Temperature
All of the above
A and D only
Explanation: All of these factors affect your ability to stretch:
Muscle connective tissues have a natural tendency to shorten with aging, resulting in tighter muscles. Several studies have shown that females tend to be more flexible than males. Active people tend to be more flexible than inactive people. An increase in muscle temperature results in a decrease of muscular resistance, which enhances your ability to stretch. Learn more from our Reference Guide to Stretching.
True or False: As long as you're working hard, you don't need to change your workout routine.
Explanation: Incorporate variation into each workout. Variety is critical because your muscles become very efficient at the exercises they are accustomed to doing. Switching things up or doing something radically different during each workout session is more challenging to your muscles. This concept should be applied to both aerobic exercise and strength training.
An individual who always does the same exercises will usually plateau sooner than someone who continually makes changes. If you donít feel comfortable doing a different workout each time you hit the gym, try to change your exercise routine at least every 6-8 weeks. For more information, check out Plateau Busters: Add Variety to Your Workouts.
You should get clearance from your doctor to begin an exercise program if you:
A - are pregnant or nursing
B - have a chronic condition
C - are overweight
D - are middle-aged or older and have never exercised before
E - are a smoker
All of the above
A, B, D, and E only
Explanation: A document called a PAR-Q (Physical Activity Readiness Questionnaire) can help you determine if you need a medical evaluation before starting an exercise program. You can get one here.
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