Strength Training Knowledge Quiz! Trivia

1.

One benefit of strength training is:
- A.
  
  Six-Pack Abs
- B.
  
  Improved coordination and balance
- C.
  
  It helps you change your body to look like a celebrity
- D.
  
  Reduced hair loss
Correct Answer
B. Improved coordination and balance

Explanation
Strength training involves exercises that target specific muscle groups to increase strength, endurance, and muscle mass. One of the benefits of strength training is improved coordination and balance. This is because strength training exercises require controlled and coordinated movements, which can enhance the communication between the brain and muscles, leading to better coordination and balance. Additionally, strength training helps to strengthen the muscles that support the joints, which can further improve balance and stability.

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2.

Approximately how many calories does a pound of muscle burn each day?
- A.
  
  5 - 10
- B.
  
  11 - 20
- C.
  
  21 - 50
- D.
  
  51 - 70
Correct Answer
C. 21 - 50

Explanation
Muscle tissue is more metabolically active compared to fat tissue. It requires more energy to maintain and function. Therefore, a pound of muscle burns more calories each day compared to a pound of fat. The range of 21-50 calories is an estimate of the number of calories burned by a pound of muscle per day. This suggests that having more muscle mass can contribute to a higher metabolic rate and potentially aid in weight management.

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3.

The best way to get rid of fat around the abs is to:
- A.
  
  Reduce body fat with exercise and a healthy diet
- B.
  
  Do a wide variety of abdominal exercises every day
- C.
  
  Perform 100 - 200 crunches daily
- D.
  
  Do weighted ab exercise
Correct Answer
A. Reduce body fat with exercise and a healthy diet

Explanation
Reducing body fat through exercise and a healthy diet is the best way to get rid of fat around the abs. This is because fat loss occurs when the body is in a calorie deficit, meaning it is burning more calories than it is consuming. Regular exercise, such as cardiovascular activities and strength training, helps to burn calories and increase muscle mass, which in turn boosts metabolism. A healthy diet, consisting of nutrient-dense foods and proper portion sizes, supports weight loss by providing the body with essential nutrients while controlling calorie intake. By combining these two approaches, individuals can effectively reduce overall body fat, including fat around the abs.

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4.

The best way to get rid of fat around the hips and thighs is to:
- A.
  
  Perform weighted leg lifts
- B.
  
  Do lunges and squats
- C.
  
  Reduce body fat with exercise and a healthy diet
- D.
  
  Get liposuction
Correct Answer
C. Reduce body fat with exercise and a healthy diet

Explanation
Reducing body fat through exercise and a healthy diet is the best way to get rid of fat around the hips and thighs. This approach helps to burn calories and increase overall metabolism, leading to fat loss in targeted areas. Weighted leg lifts, lunges, and squats can be effective exercises to tone and strengthen the muscles in these areas, but they alone cannot specifically target fat loss. Liposuction is a surgical procedure that removes fat deposits, but it is not the recommended first-line approach as it carries risks and should only be considered as a last resort.

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5.

The way your body stores and loses fat is based on:
- A.
  
  Genetics, hormones and age
- B.
  
  How many calories you take in
- C.
  
  How many processed carbs you consume
- D.
  
  I wish I knew
Correct Answer
A. Genetics, hormones and age

Explanation
The correct answer is genetics, hormones, and age. This is because these factors play a significant role in determining how our body stores and loses fat. Genetics determine our body's natural shape and predisposition to storing fat in certain areas. Hormones, such as insulin and cortisol, regulate our metabolism and can influence fat storage. Age also affects our metabolism and how our body distributes fat. Therefore, understanding these factors is essential in managing and maintaining a healthy body weight.

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6.

If a woman lifts heavy weights, she can expect to:
- A.
  
  Look like a body builder
- B.
  
  Build big muscles, especially around the hips and thighs
- C.
  
  Increase strength and raise metabolism
- D.
  
  Injure herself
Correct Answer
C. Increase strength and raise metabolism

Explanation
Lifting heavy weights can lead to an increase in strength and raise metabolism. When a woman engages in strength training, her muscles adapt and become stronger, which in turn increases her overall strength. Additionally, strength training helps to build lean muscle mass, which can boost metabolism and aid in weight management. This can be beneficial for women in terms of enhancing overall fitness, improving body composition, and promoting overall health and well-being.

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7.

The best way to get a toned body is to:
- A.
  
  Lift lighter weights for higher reps
- B.
  
  Lift heavy weights for fewer reps
- C.
  
  Reduce body fat through diet and exercise
- D.
  
  Do cadio 6 - 7 days a week
Correct Answer
C. Reduce body fat through diet and exercise

Explanation
Reducing body fat through diet and exercise is the best way to get a toned body. This is because toning involves building lean muscle and reducing excess body fat. By following a balanced diet and engaging in regular exercise, individuals can create a calorie deficit, which promotes fat loss. Additionally, incorporating strength training exercises with lighter weights and higher repetitions can help build lean muscle and improve overall muscle tone. Therefore, reducing body fat through diet and exercise is the most effective approach to achieving a toned body.

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8.

Muscle soreness is caused by:
- A.
  
  Microscopic tears in muscle fibers
- B.
  
  The build-up of waste products caused by fat-burning exercises
- C.
  
  Natural result of the aging process
- D.
  
  Any type of extreme physical exercise
Correct Answer
A. Microscopic tears in muscle fibers

Explanation
Muscle soreness is caused by microscopic tears in muscle fibers. When we engage in physical exercise, especially intense or unfamiliar activities, the muscle fibers experience stress and strain. This can lead to small tears in the muscle fibers, causing inflammation and soreness. As the body repairs these tears, the muscles become stronger and more resilient. The build-up of waste products caused by fat-burning exercises and extreme physical exercise can contribute to muscle soreness, but the primary cause is the microscopic tears in the muscle fibers. The natural result of the aging process may also contribute to muscle soreness, but it is not the main cause.

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9.

Sarcopenia is:
- A.
  
  Changes in bone density caused by lack of calcium
- B.
  
  An abnormally low white blood cell count
- C.
  
  Age-related loss of muscle mass, strength and function
- D.
  
  A disease caused by toxity in the bloodstream
Correct Answer
C. Age-related loss of muscle mass, strength and function

Explanation
Sarcopenia refers to the age-related loss of muscle mass, strength, and function. It is a condition that commonly occurs as people get older, and it can lead to decreased mobility, increased risk of falls, and overall decline in physical health. This condition is not related to changes in bone density, white blood cell count, or toxicity in the bloodstream.

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10.

If we do not preserve muscle mass as we get older, we could:
- A.
  
  Lose 3 - 5% of muscle mass each decade after 40
- B.
  
  Remain injury-free as we age
- C.
  
  Develope arthritis
- D.
  
  Increase risk of congenitive heart failure
Correct Answer
A. Lose 3 - 5% of muscle mass each decade after 40

Explanation
As we age, our bodies naturally undergo changes, including a decrease in muscle mass. This decline in muscle mass can lead to various negative effects. Losing 3-5% of muscle mass each decade after 40 can result in decreased strength, mobility, and overall physical function. This can make daily activities more challenging and increase the risk of falls and injuries. Additionally, a decrease in muscle mass can contribute to the development of conditions such as arthritis, as the joints may become less supported. It is also important to note that muscle mass plays a crucial role in maintaining heart health, and a decline in muscle mass can increase the risk of heart failure.

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Strength Training Knowledge Quiz! Trivia

One benefit of strength training is:

Approximately how many calories does a pound of muscle burn each day?

The best way to get rid of fat around the abs is to:

The best way to get rid of fat around the hips and thighs is to:

The way your body stores and loses fat is based on:

If a woman lifts heavy weights, she can expect to:

The best way to get a toned body is to:

Muscle soreness is caused by:

Sarcopenia is:

If we do not preserve muscle mass as we get older, we could: