GENERAL KNOWLEDGE
WEIGHT LOSS
EXERCISE HELPS....
WORKING OUT
TYPES OF EXERICSE
100
The American Heart Association recommends that Americans raise their heart rate at least 30 minutes this many times per week.
What is five?
100
True or False. Active over weight individuals have lower mortality than normal weight individuals who are sedentary
What is True
100
Your recently sprained your ankle after jumping for you upon completing the lastest My Journey module and your physical therapist recommends you treat it with RICE. RICE stands for
What is Rest, Ice, Compression, Elevation
100
Name three examples of aerobic exercise.
What are walking, swimming, cycling, dancing, running, elliptical, stair climbing, hiking, etc.
100
The benefits of cardiovascular exercise include a) increased energy expenditure b) decreased resting blood pressure c) improved insulin sensitivity d) increased HDL-C 5) all of the above
What is all of the above?
200
True of False. Moderate activity is that which can be sustained for an hour.
What is True
200
How many minutes of exercise per week should one strive for if they are trying to lose weight? a) 75 b) 150 c) 250 d) 300
What is 300?
200
Exercise helps protect your bones from this.
What is osteoporosis?
200
How many calories per hour will you expend performing moderate exercise?
What is 300-400?
200
To improve our health we only need this number of minutes of vigorous exercise/week a) 45 b) 75 c)150 d)175
What is 75?
300
The minimum number of minutes of physical activity we should strive to include in our daily routine.
What is thirty?
300
It is recommended that you expend this number of calories per session if you are trying to lose weight.
What is 300?
300
Which benefit of exercise is false? a) lowers blood sugars b) lowers risk of cardiovascular disease c) reverses damage to the heart muscle d) increases basal metabolic rate
What is c?
300
After you have completed your work out, you should do this.
What is cool-down?
300
Without strength training muscle mass decreases what percentage every decade after the age of 30 a) 1% b) 3% c) 5% d) 7%
What is 5%?
400
As you increase your fitness level your resting heart will a) increase b) decrease c) remain the same
What is decrease?
400
The National Weight Control Registry reported that this percentage of people who successfully maintain long-term weight loss (avg. 66 lbs for 5.5 years) exercise on a regular basis: a) 25% b)45% c)70% d) 90%
What is 90%?
400
To improve our health it is recommended we exercise this number of minutes weekly a) 30 b) 90 c) 150 d) 300
What is 150?
400
The factor(s) that determine the number of calories you burn during physical activity is/are a) duration b) frequency c) body weight d) intensity e) all of the above
What is all of the above?
400
High intensity interval training involves exercising at a heart rate greater than or equal to this percentage. 1) 60% b) 75% c) 85% d) 95%
What is 85%?
500
List three benefits of strength training
What is increased strength, power, bone density, lean body mass, insulin sensitivity, decreases risk for osteoporosis, improved mood, etc.
500
This number of calories expended per week is recommended to reduce significant levels of body fat.
What is 1500-2000?
500
True or False. You will burn more fat if you exercise for a longer period of time at a lower intensity.
What is false?
500
True or false. Stroke volume (the volume of blood pumped per beat) normally decreases with aerobic exercise training.
What is false
500
How long should your "work" intervals be when performing high intensity interval training (HIIT)? a) 5-10 seconds b) 30 seconds to 4 minutes c) 5-10 minutes d) the longer the better
What is 30 seconds to 4 minutes?
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