| 1. After
the age of 25, the average person loses how much muscle each year?
A.
None
B.
2 ounces
C.
6 ounces
D.
8 ounces
Answer: D.
8 ounces. The average
adult loses ½ pound of muscle and gains 1 pound of fat per year.
|
| 2. When
I weighed 264 pounds and walked for 30 minutes I burned 349
calories. If I walk
that same 30 minutes now at 140 pounds, how many calories will I
burn?
A.
349
B.185
C.140
Answer: B.
185 calories. When we
lose weight we burn fewer calories because we are moving around a
smaller mass. That is
why if you want to continue to lose weight, you have to increase
your activity level to continue to burn calories. (Source
Web MD Calorie Calculator) |
| 3. When
you exercise, it is important to get your heart beating as fast as
possible to get the maximum benefit. True or False
Answer: False.
You should determine your target heart rate This is a range within
which you your heart should beat per minute in order to gain the
maximum benefit of exercise. If your heart beats too slowly then you
are not getting the benefit of a good aerobic exercise.
If your heart rate is too fast then you are overworking your
heart. |
|
4.
Because
muscle weighs more than fat, if I strength train (lift weights), I
will become heavier and will not lose weight. True or False
Answer:
False.
You will lose weight because you will be building muscle. And the
more muscle you have, the more calories those muscles burn.
In a study conducted by the US Department of Agriculture
Human Nutrition Research Center on Aging, 12 people who don’t
normally exercise, strength trained 3 times per week for 12 weeks.
This increased their metabolism to the extent that they had
to eat 300 extra calories per day just to maintain their
weight.
|
| 5. According
to a Consumer Reports, March 2002 article, on which piece of
exercise equipment are you likely to burn the most calories and use
the most at home?
A.
Exercise bicycle
B.
Treadmill
C.
Stair stepper
Answer: B.
Treadmill |
| 6. You
visit your local gym and you notice a class of people pedaling away
on stationery bicycles. What
is this form of exercise called?
A.
Spinning
B.
Trekking
C.
Cycling
Answer: A.
Spinning. Spinning is indoor group cycling and is one of the hottest
exercise trends today. In one 50-minute class, you can burn as much
as 500 calories. You
gain momentum as you pedal so it feels like the real thing, except
spinning bicycles don’t allow you to coast. You can adjust your
own intensity. If you
are going to try a spinning class, make sure that it is led by an
instructor that allows you to go at your own pace and doesn’t try
to shame you into excelling past your endurance.
(Source
Sarasota Magazine, Feb. 1999, p.113+) |
|
7.
When
you strength train by lifting weights, it is important to lift
weights at least 6 days per week, True or False.
Answer:
False.
You need to rest your muscles a day between exercising. You can
strength train your lower body on one day and the next day your
upper body, and alternate. But
if are strength training your entire body, rest a day before
repeating your routine. |
