30 Day Challenge 2016 - Fitness Quiz

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| By Meganmunoz
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| Attempts: 58 | Questions: 14
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1. How many cardio exercise sessions should you aim for each week?

Explanation

The CDC (Center for Disease Control and Prevention) recommends that adults engage in moderate aerobic activity for 30 minutes a day, 5 days a week or intense aerobic activity 3 days a week. Note that you should practice moderation with your cardio workouts, especially if you start feel effects of overtraining (higher blood pressure, trouble sleeping, headaches, exhaustion, etc.).

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30 Day Challenge 2016 - Fitness Quiz - Quiz

Once you have completed this quiz and the Nutrition Quiz, put an "X" on your Points Tracker. Enjoy!

2. How often should you weight train with each muscle group per week?

Explanation

The CDC (Center for Disease Control and Prevention) recommends that adults should engage in weight training 2-3 times a week. You can increase the number of days you weight train as long as you give each muscle group 3 days rest before training it again.

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3. You've seen HIIT & Core on the class schedule.  You may have even tried it!  What does HIIT stand for?

Explanation

HIIT stands for High Intensity Interval Training. It is a training technique in which you give 100% effort in quick, intense bursts of exercise, followed by short recovery periods. You can try HIIT & Core on Mondays at 7:35 pm and Sundays at 11:00 am.

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4. Have you used a BOSU, that piece of exercise equipment that looks like a large blue ball that has been cut in half and given a flat base?  What does BOSU stand for?

Explanation

BOSU was originally an acronym for "BOth Sides Up" because it can be used with either the blue round side up or the black flat side up. Later, the creators decided to adjust the meaning to "BOth Sides Utilized" to encourage a mindful approach to exercise.

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5. When we normally talk about "abs" or the "6-pack muscle," which muscle are we referring to?

Explanation

The rectus abdominis is the “6-pack” muscle that runs vertically along your mid-section. The transverse abdominis is the “belt” muscle layered underneath your rectus abdominis and obliques. Your external obliques are on the sides of your mid-section. Your latissimus dorsi is the large broad muscle on your back.

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6. Which sports equipment company was one of the first makers of the step aerobics platforms?

Explanation

Step aerobics uses a platform (the “step” or “bench”) to perform moves on and around. Reebok was one of the first makers of the step. Note: some of the platforms in Studio A have the word “Reebok” across the top. Now you know why!

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7. Which of the following is a benefit of exercising?

Explanation

There are several benefits of exercising including relieving stress, strengthening your heart, and increasing your self-esteem.

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8. If you are performing plyometric exercises, you are performing…

Explanation

Plyometrics (or “plyo” for short) is a technique that uses explosive jumping movements.

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9. Dancing is a great form of aerobic exercise.  Which of the following is NOT a form of dance exercise we offer at the community center?

Explanation

CIZE, Zumba, and Cardio Hip Hop are all dance exercise classes offered at the community center. HIIT is a class we offer, but it is not a dance exercise class.

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10. Which of the following is the hardest working muscle in your body?

Explanation

While your abs, biceps, and quadriceps are all strong muscles, your heart is the hardest working muscle in your body. It works continuously throughout your lifetime.

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11. Which of the following is the most balanced exercise plan?

Explanation

With an exercise plan consisting of running, weight lifting, and yoga, you will have a balanced combination of cardio, strength, and mind-body connection

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12. Which mind-body exercise can improve your fitness?

Explanation

Yoga, Pilates, and Tai Chi are all mind-body programs that can improve your fitness. All of them are offered through the community center.

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13. When using a rower in classes like Indo-Row and Shockwave, in which order should you engage your muscles as you stroke, then release in the opposite order?

Explanation

When using a rower, the order of each stroke should start with your legs, then engage your core, then finish with your arms. When the stroke is done, reverse the order: arms, core, legs.

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14. Which of the following is NOT a benefit of foam rolling?

Explanation

Foam rolling has many great benefits to your muscles, but you should never foam roll your joints or bones.

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How many cardio exercise sessions should you aim for each week?
How often should you weight train with each muscle group per week?
You've seen HIIT & Core on the class schedule.  You may...
Have you used a BOSU, that piece of exercise equipment that looks like...
When we normally talk about "abs" or the "6-pack muscle," which muscle...
Which sports equipment company was one of the first makers of the step...
Which of the following is a benefit of exercising?
If you are performing plyometric exercises, you are performing…
Dancing is a great form of aerobic exercise.  Which of the...
Which of the following is the hardest working muscle in your body?
Which of the following is the most balanced exercise plan?
Which mind-body exercise can improve your fitness?
When using a rower in classes like Indo-Row and Shockwave, in which...
Which of the following is NOT a benefit of foam rolling?
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