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Basic Fitness 101 Trivia Quiz

You want to get back in shape! Here are some things you should know to help you get there.

A multiple-choice quiz by woofi. Estimated time: 5 mins.

Author
woofi

Time
5 mins

Type
Multiple Choice

Quiz #
109,595

Updated
Aug 22 24

# Qns
10

Difficulty
Average

Avg Score
7 / 10

Plays
5582

Awards
Top 20% Quiz

One at a Time - Single Page - Timed Game

Question 1 of 10

1. You have made the commitment to join a gym! Congratulations for taking the first step. You want to slim down and tone up, so which of these things should you NOT do? Hint

Get regular cardio-vascular exercise

Improve your nutrition

Start a weight-resistance program

Fail to have your physician clear you for exercise

NEXT>

Question 2 of 10

2. So you are 75 lbs. overweight and you want to lose it. About how much time should you allow to remove this weight safely and hopefully keep it off? Hint

24 months

3 months

1 year

6 months

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Question 3 of 10

3. Let's go on a diet! Which of these is a NOT good way to lose weight while staying healthy? Hint

Don't eat anything- fast!

Completely eliminate all fats from your meals

None of these are good ways

Skip breakfast

4. When you join the gym, you hire a personal trainer. One of the first things your trainer should do is get an estimate of your body fat percent. You are a middle-aged woman and your trainer just told you that your body fat was 25%, meaning that you are carrying around 30 lbs. of fat on your 120 lb. body. Should you be alarmed? (HINT: The answer will surprise you!) Hint

Yes, you should reduce that percentage to 10% or lower

Yes, you should reduce that percentage to 15% or lower

No, that is on the lower recommended range for a 40 year old woman

Yes, you should reduce that percentage to 5% or lower

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Question 5 of 10

5. On your first day at the gym you are all ready for your trainer to show you all those free weights and turn your Homer Simpson body into the Terminator's. You walk by all the muscle guys with the barbells and find yourself pointed to a treadmill to start with. Why? Hint

The trainer wants to demonstrate a cardio exercise you will do later.

You need about a 5 minute cardio warm-up before exercising.

It gives the trainer a few minutes to chat with her buddies.

You should get 30 minutes of cardio in and the best time is the beginning of the workout.

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Question 6 of 10

6. Now that we are talking about cardio, how much should you do? That depends on you and your situation. If you are pretty lean, 20 minutes 3 times a week will give your heart a proper workout. If you have some fat to burn, go up to 45 minutes 4 times a week. Excessive cardiovascular exercise can burn muscle mass, which is not normally the desired effect. When is the BEST time to do your cardio if you are looking to lose fat and are otherwise healthy)? Hint

When you wake up, before breakfast

During your lunch hour

Just after your morning workout

After work

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Question 7 of 10

7. You see those guys with those 6-pack abs, but you apparently swallowed the whole keg. Slimming your waist is your primary goal. Which program will help you do that best? Hint

Roman Chair sit-ups and machine crunches.

Sit-ups, Sit-ups, and more Sit-ups!

Improving nutrition and increasing cardiovascular exercise

Lateral Twists, hanging leg raises, crunches.

NEXT>

Question 8 of 10

8. Now you are ready to hit the weight room! You have your new Everlast shirt, spandex gym shorts, and Nike gym shoes so you are ready to go. For that Greek God body, how long should your ideal weight-resistance training session last? Hint

45 minutes to an hour

1 1/2 to 2 hours.

30 minutes maximum

a minimum of 2 hours.

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Question 9 of 10

9. One common problem for beginners is "overtraining", or adopting a "more is better" philosophy, thinking that you get faster results by working out more than recommended. Which of these is not normally a result of overtraining? Hint

Loss of muscle mass

Loss of motivation

Injuries

Bigger muscles and faster fat loss

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Question 10 of 10

10. Which of these weight training programs is DEFINITELY NOT recommended for optimal results? Hint

Lift 5 times a week, one muscle group per day

Lift 3 time a week (alternating rest days, e.g., M-W-F)

Lift 2 days, rest 1, lift 2 days, rest 2. Split routine

Lift weight 7 days a week - don't let your results backslide

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Quiz Answer Key and Fun Facts

1. You have made the commitment to join a gym! Congratulations for taking the first step. You want to slim down and tone up, so which of these things should you NOT do?

Answer: Fail to have your physician clear you for exercise

You should have a physical before starting a vigorous program. Your doctor can advise you of hidden health risks. Assuming your doctor says you are fit to start a training program, that program should include weight resistance training, cardio, and proper nutrition.

2. So you are 75 lbs. overweight and you want to lose it. About how much time should you allow to remove this weight safely and hopefully keep it off?

Answer: 1 year

Most studies suggest that a safe combination of exercise and nutrition should yield a loss of 1 to 2 lbs. per week. That should indicate a time period of 37 weeks to 75 weeks to accomplish this goal. Losing 75 lbs. in 6 months would be a rate of 3 lbs. per week and would not be advisable.

3. Let's go on a diet! Which of these is a NOT good way to lose weight while staying healthy?

Answer: None of these are good ways

There are several different good approaches, and nutrition science is always finding out more about how our bodies retain and lose fat. But in general, drastic means tend to not be the best choices.

Answer: No, that is on the lower recommended range for a 40 year old woman

Surprised? You are just fine - right where a healthy woman should be! The ideal bodyfat percentage for a middle-aged woman is 23% - 33% and for middle aged men is 11% - 21%. These numbers vary slightly with age. For more information, see http://shapeup.org/bodylab/frmst.htm .

Answer: You need about a 5 minute cardio warm-up before exercising.

You absolutely need about 5 minutes of cardio just to get your blood flowing, literally! A moderate pace (brisk walk) on a treadmill or crosstrainer is all you need. Doing 30 minutes of cardio before your workout is excessive and will rob you of the energy you need to focus on your weightlifting. Do that at a separate time. Also, stretch before lifting weights - it helps prevent injury.

As far as your trainer chatting with her buddies goes, you deserve the undivided attention of your trainer for the entire session. You are paying for it.

Answer: When you wake up, before breakfast

Recent studies have shown that doing cardio first thing in the morning before breakfast is the best time because it helps boost your metabolism for the entire day and is most effective in proper body fat loss. The beneficial effect of the cardio decreases as the day goes on.

7. You see those guys with those 6-pack abs, but you apparently swallowed the whole keg. Slimming your waist is your primary goal. Which program will help you do that best?

Answer: Improving nutrition and increasing cardiovascular exercise

I hope you got this right! When you lose fat, you lose it from all over. All the localized exercise in the world, abdominal exercises in this case, will not burn fat only in the waist. In fact, the best abdominal exercises only develop the muscles themselves and have little effect on the layer of fat covering them.

As a side note, sit-ups are some of the LEAST effective exercises for abdominal development and they create unnecessary stress on the lower back and other body parts.

Answer: 45 minutes to an hour

Your weight-resistance training program needs to be in proper form and focused. You need to give it your maximum effort! Unfortunately, it is not possible for most people to give maximum effort after about the first hour, so longer workouts tend to be counter productive and can lead to overtraining.

Answer: Bigger muscles and faster fat loss

Overtraining is a serious problem, especially among beginners. A good steady program will give you the best results - and if you start to experience lack of muscle growth or muscle atrophy, injuries, or loss of motivation, you may be overtraining. Pull back and revise your workout.

10. Which of these weight training programs is DEFINITELY NOT recommended for optimal results?

Answer: Lift weight 7 days a week - don't let your results backslide

You have to rest and let your muscles recover. Muscles grow when they are at rest, not when you exercise them. The 3X weekly is a good beginner exercise in which you exercise each body part. The 4 day split routine exercises half your body on the 1st and 4th day, the other half on the 2nd and 5th day, and rest on 3rd, 6th and 7th days. The 5x weekly is more advanced.

Source: Author woofi

This quiz was reviewed by FunTrivia editor crisw before going online.
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