You may consider yourself a health nut, but if you don’t know your exercise basics you may become a health not. Test your fitness knowledge below and see how you weigh in.
1. A 10- to 15-minute warm-up should be done …
- only if you plan to exercise outside on a cold day
- abruptly, to rapidly increase your heart rate
- before each workout to gradually increase your heart rate with light aerobic activity
2. Stretching …
- makes muscles more prone to injury
- should be performed after you’ve spent 5 to10 minutes warming up your muscles by walking or jogging
- can take the place of a warm-up
3. The three components of your fitness level are cardiovascular, strength and …
- resting heart rate, a measure of how much blood your heart is processing when you are at rest
- body mass index, a measure of the proportion of fat in your body
- flexibility, the ability to use muscles and joints through their full range of motion
4. How often should you exercise to reap the benefits of a healthy lifestyle, including the decreased risk of heart disease, increased metabolism and easier PMS?
- once a week for a total of 15 minutes
- three to five times a week, with each session lasting at least 30 minutes, depending on your current fitness level
- twice a week, for a total of 15 minutes
5. Weight training …
- is only for men and will turn women into Arnold Schwarzenegger
- cannot be done at home with a simple set of barbells or even two cans of soup
- builds strength, adds tone and is an essential element to keeping your body fit. It is especially important for people over the age of 55 who tend to lose muscle strength with age
6. You should drink 8 ounces of ________ for every half hour of heavy exercising you do.
- coffee; it speeds up your heart
- water; it replaces the fluids lost to sweat and prevents dehydration
- cola; it replenishes your body with the calories you have burned while working out
7. A 150-pound person burns about 100 to 150 calories for each half hour of …
- watching a high-activity sporting event, like soccer
- driving at 45 miles an hour
- walking at 2.5 mph, cycling at 5.5 mph or light aerobic dancing
8. If you’re at high risk for osteoporosis, the activity that will benefit you most is …
- stocking up on calcium supplements
- walking, biking or weight-bearing activity to build bone strength
- encouraging family members to consume the appropriate amount of calcium
9. Aerobic exercises include:
- paying bills, grocery shopping, watching TV
- biceps curls, pushups, leg lifts or any activity that doesn’t require a lot of oxygen
- running, biking, vigorous gardening or any activity that requires a lot of oxygen for a period of time
10. A cool-down …
If you answered …
- means taking a quick, cold shower after a workout
- should follow each workout and last about 10 minutes, or until your heart rate returns to its normal rhythm
- is only necessary if you are exercising outdoors on a warm day
Mostly A’s: Your heart’s in the right place, but the rest of you needs to follow! If you aren’t already on an exercise program, ask your healthcare provider if it’s okay for you to start one, then consult a fitness trainer for tips on exercises that will help you meet your fitness goals.
Mostly B’s to the odd-numbered questions and C’s to the even-numbered ones: You are almost on the right track. You’ve got the basic idea of what a fitness program entails. Now you just need to get the facts straight. Ask a fitness expert who can provide you with health information.
Mostly C’s to the odd-numbered questions and B’s to the even-numbered ones: Good going! When it comes to getting in shape, you know where you are headed and what you are doing. Keep yourself motivated by sharing your fitness knowledge with a workout partner.