The guidelines
Per the physical activity guidelines for all adults (18+), for weight loss, what is the goal in minutes per week for aerobic exercise?
150-300 mins. per week of moderate intensity aerobic exercise
Tire
Stretching before (warm up) and after (cool down) is recommended for improved performance as well as preventing injury.
True.
Per the physical activity guidelines for adults (18+), for weight loss, how many days per week of muscle-building exercise should we do?
2-3 days per week where you exercise each major muscle group
True or False.
If you feel pain while doing an exercise that is new to you, you should just push through it b/c sometimes it takes a while for your body to get used to new movements.
False. If you feel pain during any movement, you should stop the movement immediately. You should slowly evaluate your form to ensure you are performing the movement correctly. If you are doing the movement correctly and still experiencing pain w/ the movement, you should try to do a modified movement that is more appropriate for your body at this time or switch to a different movement that does not cause pain. Pain is your body telling you to stop and it is diff. from the "burn" you may feel w/ certain movements.
The warm-up before a workout typically will include ________ stretches versus the ________ stretches that are more typical of a cool down (post-workout).
Dynamic
Static
True or False.
Physical activity guidelines for older adults (age 65+) includes everything in the guidelines for all adults plus balance exercises.
True.
If the movement is such that an elevated heart rate (moderate intensity) is sustained for at least 10 mins. or if the movement is tiring out the muscles.
True or False:
After working out a muscle/muscle group, you should allow at least 24 hours of recovery before working that muscle out. You may need longer if the muscle was very sore.
True
All of the following exercises are considered "cardio"/"aerobic" exercises, EXCEPT _______?
a) walking
b) swimming
c) biking
d) lifting heavy weights in the gym
e) hiking
f) dancing
d) lifting heavy weights in the gym
If someone is a beginner or getting back into muscle-strengthening exercises after taking some time off, it is wise to start w/ _______ exercises only and the emphasis should be on proper form of exercises and preventing ________.
Bodyweight
injury
True or False?
Eating a meal w/ quality protein and carbohydrates help the muscles recover faster and help you capitalize on your "gains".
True.
True or False.
Bodyweight exercises such as calisthenics and some types of yoga can be considered muscle building exercises.
True
True or False:
In order to strengthen muscles, you should feel extremely sore after working out. That's how you know you did it right and are actually building muscle.
False.
Some muscle soreness is normal and should be fairly manageable. But extreme muscle soreness where you are sore just while walking means you did too much and you should scale it back during your next workout. You will know you are building up muscle strength when you are able to lift heavier weights or do more sets/reps with ease.
When stretching, it would be most beneficial to hold each stretch for ___ seconds to ____ minutes.
10 seconds to 3 minutes.
When doing cardio, a "moderate" intensity can be evaluated simply by asking yourself to rate your perceived intensity on a scale of one to ten. One being a very easy/light intensity and 10 being the most intense exercise intensity you have ever done.
A "moderate" intensity would be about a _______ on this scale.
5
True or False.
The best approach to make sure hit all the muscle groups is to do one upper body day, one lower body day, and a separate abdominal exercise day.
False. There are many approaches, but the best approach is one that is sustainable and enjoyable as well as allows enough recovery time for the muscle being exercised.
When muscles are sore from exercise, all items below may support recovery EXCEPT _________:
a) stretching
b) working that same muscle out the next day (helps w/ blood flow to the area)
c) eating nutritious food after the workout
d) getting good sleep
e) using a foam roller, personal massager, or getting a massage
f) using muscle rub like biofreeze or icyhot
g) NSAIDS (if medically indicated)
b) working that same muscle out the next day (helps w/ blood flow to the area)
True or False:
Exercise causes weight loss.
False. On it's own, exercise does not necessarily cause weight loss. Exercise helps us reach a calorie deficit and also provides other health benefits which improve body function. All of these things together may support and encourage weight loss.
1-3
8-12
True or False: If you do static stretching instead of dynamic stretching at the beginning of your workout, you may get seriously injured.
False