"No Time For Exercise - Get Enlightened"

1. According to the Center for Disease Control, it is important for adults to engage in what (2) types of physical activities?

Running and Swimming

Aerobic and Strength Training Exercises

Heavy Weights and Pilates

Correct Answer: B
Adults need a combination of aerobic and muscle strengthening exercises in their life to promote heart, bone, and muscle health.

Explanation

Correct Answer: B
Adults need a combination of aerobic and muscle strengthening exercises in their life to promote heart, bone, and muscle health.

2. How much physical activity should children engage in each day?

30 minutes

60 minutes

90 minutes

Correct Answer: B
Children need 60 minutes of physical activity everyday for prevention of certain diseases such as diabetes.

Explanation

Correct Answer: B
Children need 60 minutes of physical activity everyday for prevention of certain diseases such as diabetes.

3. What are some barriers to living a healthy physically active life? Select all that apply.

I've been inactive for so long that starting now won't really help anything.

I'm too shy to be physically active in public or with other people.

If I take time to be physically active, I'm ignoring my family.

I don't have enough energy to be active.

Physical activity is boring

Correct Answer: A, B, C, D, & E.
A. I've been inactive for so long that starting now won't really help anything.
Solution: You’re never tool old and it’s never too late to become more physically active. Evidence shows that many people 90 years and older who have become frail from inactivity have successfully built their strength and independence through simple activities in a short time. Any physical activity you add to your life will help build health benefits – every little bit counts no matter when you start!
B. I'm too shy to be physically active in public or with other people.
Solution: If you’re more comfortable staying at home to do your physical activity, that’s fine too! Walk around your house and yard as much as possible. Try keeping the cleaning supplies far from the area that is being cleaned so you need to move more to get the job done. Gardening or any other kind of yard work can be effective way to become more often. Follow an exercise show on TV or DVD.
C. If I take time to be physically active, I'm ignoring my family.
Solution: You can find a compromise that lets you improve your health by being active while spending time with your family too. Try to be active with you family by playing games such as tag or taking the family on a nature hike. You can also use your lunch hour at work to be active or get up early before the kids wake up for a brisk walk or jog.
D. I don’t have enough energy to be active.
Solution: Try scheduling your physical activities during the time of day when you have the most energy, whether that’s first think in the morning, at lunchtime, or after dinner. A simple walk around the block is better than nothing; every little bit counts. Once you give movement a chance you’ll discover that being physically active actually gives you more energy – being inactive is what can make people fee tired all the time.
E. Physical activity is boring
Solution: Try a social activity you can do with a friend or family member to make physical activity an enjoyable social outing and keep each other motivated. Try something you enjoyed when you were younger or something you’ve always wanted to explore that looks interesting, like a new hobby involving physical activity such as gardening, yoga or T’ai Chi. For variety, mix up different forms of physical activity such as hip hop dancing, swimming, etc. Think about what types of physical activity appeals to you so you’ll have fun doing them.

Explanation

Correct Answer: A, B, C, D, & E.
A. I've been inactive for so long that starting now won't really help anything.
Solution: You’re never tool old and it’s never too late to become more physically active. Evidence shows that many people 90 years and older who have become frail from inactivity have successfully built their strength and independence through simple activities in a short time. Any physical activity you add to your life will help build health benefits – every little bit counts no matter when you start!
B. I'm too shy to be physically active in public or with other people.
Solution: If you’re more comfortable staying at home to do your physical activity, that’s fine too! Walk around your house and yard as much as possible. Try keeping the cleaning supplies far from the area that is being cleaned so you need to move more to get the job done. Gardening or any other kind of yard work can be effective way to become more often. Follow an exercise show on TV or DVD.
C. If I take time to be physically active, I'm ignoring my family.
Solution: You can find a compromise that lets you improve your health by being active while spending time with your family too. Try to be active with you family by playing games such as tag or taking the family on a nature hike. You can also use your lunch hour at work to be active or get up early before the kids wake up for a brisk walk or jog.
D. I don’t have enough energy to be active.
Solution: Try scheduling your physical activities during the time of day when you have the most energy, whether that’s first think in the morning, at lunchtime, or after dinner. A simple walk around the block is better than nothing; every little bit counts. Once you give movement a chance you’ll discover that being physically active actually gives you more energy – being inactive is what can make people fee tired all the time.
E. Physical activity is boring
Solution: Try a social activity you can do with a friend or family member to make physical activity an enjoyable social outing and keep each other motivated. Try something you enjoyed when you were younger or something you’ve always wanted to explore that looks interesting, like a new hobby involving physical activity such as gardening, yoga or T’ai Chi. For variety, mix up different forms of physical activity such as hip hop dancing, swimming, etc. Think about what types of physical activity appeals to you so you’ll have fun doing them.

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4. Using ones own body weight as resistance is a good form of exercise.

True

False

Correct Answer: True
Body weight exercises use your own body weight for resistance. Even an exercise as basic as walking requires you to bear the weight of your body. Yoga, especially power yoga, uses the weight of your own body to build your strength. Body weight exercises offer a great way to recover from an illness or an accident and they can be used to build full body strength.

Explanation

Correct Answer: True
Body weight exercises use your own body weight for resistance. Even an exercise as basic as walking requires you to bear the weight of your body. Yoga, especially power yoga, uses the weight of your own body to build your strength. Body weight exercises offer a great way to recover from an illness or an accident and they can be used to build full body strength.

5. What is a joint mobility exercise? Select all that apply.

Hip flexor stretch.

Shoulder rolls.

Sit ups.

Ankle circles.

Wrist rotations.

Correct Answer: B, D, E
Joint mobility exercises are not the same thing as muscle flexibility. When doing mobility exercises you generally will not feel much of a stretch. Joints need a different type of workout such as starting with small amplitude joint movements (small shoulder rolls) working up to the joint’s maximum range of movement (larger shoulder rolls with arms outstretched).

Explanation

Correct Answer: B, D, E
Joint mobility exercises are not the same thing as muscle flexibility. When doing mobility exercises you generally will not feel much of a stretch. Joints need a different type of workout such as starting with small amplitude joint movements (small shoulder rolls) working up to the joint’s maximum range of movement (larger shoulder rolls with arms outstretched).

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