30 Day Challenge 2016 - Fitness Quiz
Once you have completed this quiz and the Nutrition Quiz, put an "X" on your Points Tracker. Enjoy!
- 1.
Which of the following is the most balanced exercise plan?
- A.
Running, weight lifting, and yoga
- B.
Running, weight lifting, and cycling
- C.
Running, weight lifting, and swimming
- D.
Running, weight lifting, and kickboxing
Correct Answer
A. Running, weight lifting, and yogaExplanation
With an exercise plan consisting of running, weight lifting, and yoga, you will have a balanced combination of cardio, strength, and mind-body connectionRate this question:
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- 2.
Which mind-body exercise can improve your fitness?
- A.
Yoga
- B.
Pilates
- C.
Tai Chi
- D.
All of the above
Correct Answer
D. All of the aboveExplanation
Yoga, Pilates, and Tai Chi are all mind-body programs that can improve your fitness. All of them are offered through the community center.Rate this question:
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- 3.
How many cardio exercise sessions should you aim for each week?
- A.
1-2 per week
- B.
3-5 per week
- C.
6-7 per week
- D.
As many as you'd like, there's no such thing as too much cardio.
Correct Answer
B. 3-5 per weekExplanation
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.).Rate this question:
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- 4.
How often should you weight train with each muscle group per week?
- A.
Everyday
- B.
2-3 times per week
- C.
5-6 times per week
- D.
As much as you'd like, there's no such thing as too much weight lifting.
Correct Answer
B. 2-3 times per weekExplanation
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.Rate this question:
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- 5.
You've seen HIIT & Core on the class schedule. You may have even tried it! What does HIIT stand for?
- A.
High Intensity Interval Training
- B.
Hyper Intense Interval Training
- C.
Hyper Interactive Intensity Training
- D.
Highly Intensive Intervention Training
Correct Answer
A. High Intensity Interval TrainingExplanation
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.Rate this question:
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- 6.
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?
- A.
Both Sides Up
- B.
Blast Off, Step Up
- C.
Better Off Standing Up
- D.
Ball of Standing Ultimate
Correct Answer
A. Both Sides UpExplanation
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.Rate this question:
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- 7.
When we normally talk about “abs” or the “6-pack muscle,” which muscle are we referring to?
- A.
Latissimus dorsi
- B.
External obliques
- C.
Rectus abdominis
- D.
Transverse abdominis
Correct Answer
C. Rectus abdominisExplanation
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.Rate this question:
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- 8.
Which of the following is a benefit of exercising?
- A.
Exercising relieves stress.
- B.
Exercising strengthens your heart
- C.
Exercising increases your self-esteem.
- D.
All of the above are benefits of exercising.
Correct Answer
D. All of the above are benefits of exercising.Explanation
There are several benefits of exercising including relieving stress, strengthening your heart, and increasing your self-esteem.Rate this question:
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- 9.
If you are performing plyometric exercises, you are performing…
- A.
Twisting movements
- B.
Explosive movements
- C.
Rapid breathing techniques
- D.
Slow, deliberate movements
Correct Answer
B. Explosive movementsExplanation
Plyometrics (or “plyo” for short) is a technique that uses explosive jumping movements.Rate this question:
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- 10.
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?
- A.
HIIT
- B.
CIZE
- C.
Zumba
- D.
Cardio Hip Hop
Correct Answer
A. HIITExplanation
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.Rate this question:
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- 11.
Which of the following is the hardest working muscle in your body?
- A.
Abs
- B.
Heart
- C.
Biceps
- D.
Quadriceps
Correct Answer
B. HeartExplanation
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.Rate this question:
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- 12.
Which of the following is NOT a benefit of foam rolling?
- A.
Foam rolling massages out “knots” in your muscles.
- B.
Foam rolling the knee joints can increase their flexibility.
- C.
Foam rolling increases blood flow and improves circulation.
- D.
Foam rolling speeds up post-workout recovery time, limiting soreness and tightness.
Correct Answer
B. Foam rolling the knee joints can increase their flexibility.Explanation
Foam rolling has many great benefits to your muscles, but you should never foam roll your joints or bones.Rate this question:
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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?
- A.
Legs, core, arms
- B.
Arms, legs, core
- C.
Core, legs, arms
- D.
Arms, core, legs
Correct Answer
A. Legs, core, armsExplanation
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.Rate this question:
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- 14.
Which sports equipment company was one of the first makers of the step aerobics platforms?
- A.
Nike
- B.
Adidas
- C.
Reebok
- D.
Converse
Correct Answer
C. ReebokExplanation
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!Rate this question:
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