Physical Fitness – How much do you know?

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Physical fitness – How much do you know?
Test your general knowledge about physical fitness by taking this test. The answers and explanation follow.
TRUE or FALSE?
1. Muscle weighs more than fat.
2. Maintaining physical fitness requires major lifestyle changes.
3. “No pain, no gain” is a workout myth.
4. Weight loss should be the most important aim of doing exercise.
5. You should warm up before exercising
6. The more you seat during a work-out the more fat your body is burning
7. To achieve a desirable level of fitness you need to do at 5 work-outs per week.
8. Older adults are least likely to benefit from physical activity
9. Active people need extra protein or protein supplements to build muscles.
10. Even moderate exercise reduces the risk of heart disease, diabetes, hypertension, and obesity.
11. Crunches and sit-ups are the best way to lose belly fat.
12. Muscle burns calories even when the body is at rest?
13. Working out at a gym will provide the best results.
14. Strength training, such as lifting weights, will result in a bulky appearance.

ANSWERS
1. Muscle weighs more than fat.
False: A pound is a pound regardless of whether the pound is fat or muscle. Muscle is denser than fat and takes up a smaller amount of space in the body. In fact, scientists estimate that 1 pound of muscle occupies about 22% less space than 1 pound of fat!
2. Maintaining physical fitness requires major lifestyle changes.
False: Fitness can be achieved through small changes in what you eat and your level of activity. It’s really that simple. Remember that you can start out slowly; work your way up to a higher level of activity, and implement more dietary changes over time. Patience is essential. Don’t try to do too much too soon, and don’t quit before you have a chance to experience the rewards of improved fitness and a healthy diet!
3. “No pain, no gain” is a workout myth.
True: “No pain, no gain” is a workout myth because while some muscle aches and pains are normal when beginning a new fitness routine, many types of pain are bad for you. There are some aches and pains, such as joint pain, bone pain, muscle strains, and ligament or tendon strains, which are bad, so if you experience these you should ease off of because they’ll only get worse if you ignore them. Always ease slowly into an exercise plan to avoid injury.
4. Weight loss should be the most important aim of doing exercise.
False: It’s a fact that weight loss is the main reason people exercise at all, but whilst you probably will lose weight through exercise, the results can be slow to show and therefore lead to discouragement. If you’re starting a fitness program, don’t make weight loss your only goal! Strive to feel better or to have more energy. You’ll get more out of your program if you notice the small payoffs that exercise provides in a very short amount of time.
5. You should warm up before exercising
True: Each workout should begin with a warm-up. A warm-up should include 5 to 10 minutes of exercise such as walking, slow jogging, knee lifts, arm circles, and/or trunk rotations. Warming up is important to help prevent injury. It also helps to maximize benefits from exercise.
6. The more you sweat during a work-out the more fat your body is burning
False: The amount you sweat is indicative of your body’s ability to maintain its normal body temperature. You sweat when your body starts to store heat so you can experience cooling via evaporation of that sweat.
7. To achieve a desirable level of fitness you need to do at 5 work-outs per week.
False: Frequency, duration, intensity, and what kinds of exercises you do should be determined by what you are trying to accomplish. Your goals, your present fitness level, age, health, skills, interests, and convenience are among the factors you should consider. It is possible to reach your fitness goals in as little as three workouts per week.
8. Older adults are least likely to benefit from physical activity
False: The best thing about regular physical activity is that everyone can benefit from it. You are never too old to enjoy the benefits of regular physical activity! Being physically active can prevent and help treat many of the most common chronic medical conditions associated with aging. Physical activity is one of the most important steps older adults can take to maintain physical and mental health and quality of life.
9. Active people need extra protein or protein supplements to build muscles.
False: Muscles develop from training and exercise. Extra servings of protein in foods or protein supplements do not assist in muscle development. A certain amount of protein is needed to help build the muscles, but a nutritious, balanced diet that includes 6-7 ounces from the meat/bean/egg group and 2-3 servings of dairy every day will supply all of the protein that the muscles need.

 
10. Even moderate exercise reduces the risk of heart disease, diabetes, hypertension, and obesity.
True: Research shows that exercise is the silver bullet for a better quality of life. Not only does regular exercise aid in weight loss, it reduces your risk for several chronic diseases and conditions such as heart disease, high blood pressure (hypertension), stroke, type 2 diabetes, obesity, and osteoporosis.
11. Crunches and sit-ups are the best way to lose belly fat.
False: Forget doing hundreds of crunches and sit-ups in an effort to lose belly fat. The truth is that on their own, they are not likely to help the body lose that stubborn gut. What is needed is a full-body exercise routine that builds lean muscle all over. This would include regular exercise, resistance training, and a healthy, calorie-controlled diet.
12 Muscle burns calories even when the body is at rest?
True: When you exercise, you use muscle. This helps build muscle mass, and muscle tissue burns more calories than body fat, even when the body at rest. 10 pounds of muscle would burn 50 calories in a day spent at rest, while 10 pounds of fat would only burn 20 calories.
13 Working out at a gym will provide the best results.
False: Believe it or not, you can skip the gym! There are plenty of exercises you can do at home or outdoors using your own body weight and gravity. Examples of some easy at-home exercises are push-ups, jumping jacks, squats, and lunges.
14 Strength training, such as lifting weights, will result in a bulky appearance.
False: It is not true that lifting weights will result in a bulky appearance. This is a myth that can deter a lot of women from strength training. What determines the amount of muscle bulk a person has is largely dependent on genetic factors.

 

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