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Correct Answers

1. C

2. D

3. A

4. C

5. D

6. B

7. A

8. A

9. D

10. C

11. D

12. A

13. B

14. B

15. C

16. B

17. A

18. D

19. D

20. B

1. Why do we pursue fitness?

A. To look bad

B. To get old

C. To become strong

D. To lose the game

Embracing fitness and sports to maintain your health, look good, and/or compete at a high level are all worthy goals. Furthermore, surveys reveal that those who exercise consistently feel better about themselves and about their health. (Slide 2)

2. What is a good reason to join a gym?

A. It will decrease your motivation

B. It is in an unsafe area

C. It has deteriorating facilities

D. It has climate control

Clubs might be the right solution for you if you need a social component to your workouts – e.g., people to talk to, talk with, or talk at, or work interferes with outdoor exercise during the daylight hours. (Slide 3)

3. How can you make a smart choice about joining a gym?

A. Visit the club to get a feel for the atmosphere.

B. Sign up right away. Who cares about cost?

C. Join a club without ever seeing it in person.

D. Find a gym with limited hours and equipment.

Visit a few clubs and pay attention to the atmosphere. Some gyms are populated by jocks, others by professionals. In some gyms people fraternize, they’re detached in others. Some clubs feel competitive, others don’t. What feels right for your personality? Women might also want to visit a few all-female gyms to see if these feel like a better fit. (Slide 4)

4. What is an important factor to consider when “looking under the hood” of a gym?

A. Does everyone have a great body?

B. Are there lots of mirrors?

C. Do most members workout?

D. Is the equipment brand new?

Keep your antenna tuned to whether the club is mainly in the business of selling low-cost memberships (and hoping members don’t use the facilities). You want a gym genuinely concerned about contributing to a fitter population. (Slide 5)

5. Why should you research a gym before joining?

A. To make sure it has at least one drinking fountain.

B. To determine if your pet can workout with you.

C. To turn the assignment in to your English class teacher.

D. To see if members have made multiple and/or major complaints.

Check the local Better Business Bureau to see what complaints have been recorded. One or two complaints may not be cause for alarm; nine or ten complaints is. (Slide 6)

6. What is the minimum number of days you should ask for in your trial period?

A. 5

B. 10

C. 15

D. 20

Don’t pay to join a gym until after a trial period lasting 10 days or more. Does the club freely advertise a trial membership? If not—or if you’re being pressured into a long-term commitment without a trial—ask yourself why these folks are afraid that a trial period won’t sell you on their product? (Slide 7)

7. Ideally, what is the maximum about of time you should spend getting to your gym?

A. 10 minutes

B. 15 minutes

C. 20 minutes

D. 30 minutes

Distance. It’s one of the biggest reasons people bail on a gym. If it’s more than 10 minutes from home or work, it may be too far. Less than five minutes is much better. (Slide 8).

8. What is one benefit of strength training?

A. It keeps you young

B. It decreases performance

C. It increases muscle loss

D. It keeps you out-of-shape

“Weight lifting may be the closest thing ordinary people have to a fountain of youth.” (Slide 10)

9. What are some affordable alternatives to joining the gym?

A. Pumping rubber surgical tubes

B. Buying free weights

C. Milk jugs filled with sand and water

D. All of the above

For most young adults, money and space are at a premium, so free weights make more sense. A package deal with a weight bar, two dumbbell bars, and an additional 100 pounds of weight can be purchased new for $80 to $100 -- much less if you shop local garage sales or the classified ads. (Slide 12)

10. What percentage range of your maximum heart rate (MHR) should your target heart rate (THR) fall into?

A. 20% - 40%

B. 40% - 60%

C. 60% - 80%

D. 80% - 90%

For substantial health gains, getting the heart pumping at a target heart rate (THR) of 60 percent of your maximum heart rate will do the trick. Serious athletes and those interested in maintaining excellent fitness usually strive for a workout that elevates their target heart rate to 80 percent of maximum. (Slide 13)

11. What is the most popular piece of fitness equipment for the home?

A. Stationary bike

B. Elliptical trainer

C. Rubber surgical tubes

D. Treadmill

According to the Sporting Goods Manufacturers Association, treadmills are currently the most popular training machine. Most modern treadmills simulate the uphills and downhills of running out on the streets. (Slide 14)

12. What is an important question to ask yourself when buying fitness equipment?

A. Will I use it?

B. Does it match my furniture?

C. Which celebrities endorse it?

D. Will it make me buff?

The cost of these machines, the space they require, and the huge number of machines that don’t get used consistently should all be seriously weighed before deciding whether they are right for you. (Slide 15)

13. What foods should you eat pre-game?

A. High-protein foods

B. High-carb, low-fiber foods

C. Energy drinks

D. Nothing. Better to have an empty stomach.

Eat carbs a few hours before games, competitions, or heavy workouts. Dr. Hargreaves adds that if you can stomach it, eating carbs an hour prior to exercise may be a good idea. High-carb, low-fiber, low-fat foods. (Slide 18)

14. What is an example of a carb to eat during a game?

A. Beef jerky

B. Energy Bar

C. Vegetables

D. Milk

The best results occur when athletes ingest 30-60 grams (120 to 240 calories) of carbohydrate each hour. That’s enough to allow muscles to work longer and harder. (Slide 19)

15. How many calories should you eat within 30 minutes after a game?

A. 50 - 100

B. 100-200

C. 200-400

D. 400-800

You should eat a 50- to 100-gram carbohydrate snack (200 to 400 calories) within 30 minutes of your workout or game. This jump-starts the body’s recovery process. (Slide 20)

16. What is a “better” menu choice at a fast food burger restaurant?

A. 3-meat-patty burger

B. Single burger

C. Large milkshake

D. Large fries

Some possibilities of “better” menu choices if you’re eating for recovery but also happen to be joining friends or your team at a fast food burger restaurant include: grilled chicken sandwich or a single burger, small fries, water. (Slide 21)

17. What is true of women athletes who fuel their bodies with adequate nutrition?

A. They train harder

B. They feel worse

C. They recover more slowly

D. All of the above

Women athletes spend hours training, but often fall short in fueling and hydrating their body properly before, during, and after exercising/competing. (Slide 22)

18. What is a low-carb diet also low in?

A. Necessary vitamins

B. Minerals

C. Fiber

D. All of the above

Diets advocating high protein, low carbohydrate intake will have negative affects on athletes including: reduced muscle and liver glycogen stores, physical and mental fatigue, decreased strength and endurance, and increased risk of injury. (Slide 25)

19. Why is a dietary supplement a bad idea?

A. They may contain illegal substances

B. They’re not regulated by the FDA

C. They may contain harmful substances

D. All of the above

Some of the ingredients found in supplements, such as steroids and ephedrine, are banned by athletic organizations including the NCAA and NFL. (Slide 26)

20. Do you need protein powders to build muscles?

A. Yes, protein powders build muscles

B. No, there is no proof that it works.

C. Maybe, they might make me stronger

D. Yes, the more protein the better.

Very little extra protein is needed to build muscles--athletes require 0.5 to 0.7 grams of protein per pound of body weight as compared to non athletes who require 0.4 to 0.5 grams per pound of bodyweight. (Slide 28)

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