Check Your EQ (Exercise Quotient) Challenge July – Dispelling Fitness Myths There is an abundant of information out there with regards to exercise. Some of that information may not be true. The following quiz will test your knowledge on common myths in exercise. Answers and explanations are at the end.
For each question, please choose which statement is TRUE. Question 1 A. The fat burning mode on the cardio machine helps you burn more fat and lose weight. Some physical activity is better than none. B. Sweating during exercise is a good indicator of weight loss. C. Exercise intensity can be monitored three different ways, Talk test, Target heart rate and Rate of perceived exertion. Question 2 A. Lifting Weights will make you look bulky. B. Muscular Fitness will help you increase your metabolism. C. Aerobic exercise is all that really matters. Question 3 A. Drinking water causes Cramps. B. For the average workout, sports drinks are better than drinking water. C. Water plays an important role in regulating body temperature. Question 4 A. When you do Crunches you strengthen your abdominal muscles. B. If you stop exercising muscle turns to fat. C. You can reduce fat in specific places on your body by exercising just that body part. Question 5 A. You must walk a full 30 minutes all at once to gain any aerobic benefits B. Running is a better activity than walking. C. Walking is a great way to begin an exercise program. Question 6 A. Heat exhaustion often occurs when people exercise in a hot, humid place and body fluids are lost through sweating, causing the body to overheat. B. Suspected Heat stroke is NOT a life threatening medical emergency. Question 7 A. You should stretch before you exercise. B. You should bounce during a stretch. C. It is helpful to stretch frequently during your workday, stretching any area of the body that feels tense. July – Dispelling Fitness Myths 1 Dispelling Fitness Myths Answers Which statements are TRUE:
Question 1 A. The fat burning mode on the cardio machine helps you burn more fat and lose weight. Some physical activity is better than none. B. Sweating during exercise is a good indicator of weight loss. C. Exercise intensity can be monitored three different ways, Talk test, Target heart rate and Rate of perceived exertion. Correct Answer – C. The different measurement methods include: Target Heart Rate, Talk Test and Rate of perceived exertion. Target Heart Rate ‐ for fitness and health gains should be between 50‐85% of your maximum heart rate Talk test ‐ Talking is a reliable way to measure exercise intensity. Suggestions include: •
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If you can talk and sing without puffing at all, you're not pushing yourself hard enough. If you can comfortably talk but not sing, you're exercising at the right intensity. If you can't talk at all without gasping, slow down the pace. RPE‐ Rate of perceived exertion ‐ This method requires you to rate how hard you're working by observing your body's physical signs. You can keep a diary of your exertion ratings to monitor your fitness progressions. As an activity becomes easier, the rating should decrease and then you know it's time to increase the intensity of the activity. For moderate activity you should feel between a 3‐5 out of a scale of 10 and for vigorous activity you should feel between a 6‐8 out of 10. Question 2 A. Lifting Weights will make you look bulky. B. Muscular Fitness will help you increase your metabolism. C. Aerobic exercise is all that really matters. Correct Answer – B. Though you expend more calories during aerobic exercise, your metabolic rate, the rate at which you burn calories remains elevated for a longer period of time following strength training exercises. You are also producing more muscle from strength training so you can burn more calories all day long. Question 3 A. Drinking water causes Cramps. B. For the average workout, sports drinks are better than drinking water. C. Water plays an important role in regulating body temperature. Correct Answer – C. As you exercise, your body temperature increases and you begin to sweat. As your sweat evaporates off of your skin, your body is cooled. Water helps to replace the fluids you lose as you sweat. July – Dispelling Fitness Myths 2 Question 4 A. When you do Crunches you strengthen your abdominal muscles. B. If you stop exercising muscle turns to fat. C. You can reduce fat in specific places on your body by exercising just that body part. Correct Answer – A. By doing crunches you will strengthen those abdominal muscles, you can not spot reduce a specific area. To lose the belly fat you will need to do aerobic exercise in your THRzone or RPE to burn the fat from all over not just one specific area. Question 5 A. You must walk a full 30 minutes all at once to gain any aerobic benefits B. Running is a better activity than walking. C. Walking is a great way to begin an exercise program. Correct Answer – C. Walking has the lowest dropout rate of any type of exercise. Which means you are more likely to continue your walking program and gain all the related health benefits. Question 6 A. Heat exhaustion often occurs when people exercise in a hot, humid place and body fluids are lost through sweating, causing the body to overheat. B. Suspected Heat stroke is NOT a life threatening medical emergency. Correct Answer – A. Heat stroke symptoms •
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Pale with cool moist skin Sweating profusely Muscle cramps or pains Feel faint or dizzy May complain of headache, weakness, thirst and nausea For mild cases of heat exhaustion home care is appropriate. •
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Rest in a cool shaded area Give cool fluids such as water or sports drinks (no caffeinated beverges) Loosen or remove clothing Apply cool water to the skin Question 7 A. You should stretch before you exercise. B. You should bounce during a stretch. C. It is helpful to stretch frequently during your workday, stretching any area of the body that feels tense. Correct Answer – C. It will help greatly in reducing and controlling unwanted tension and pain. July – Dispelling Fitness Myths 3