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Moving Free With Mirabai - Test Your Fitness IQ
By: Mirabai Holland
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Test your fitness I.Q. today. It can greatly increase your longevity. If you haven't been physically active or done regular exercise for a while, it may be hard to know what to do.
Fitness Self-Quiz
(answers at end)
1. What is the number one killer disease of women?
- a. Osteoporosis
- b. Breast Cancer
- c. Heart Disease
- d. Diabetes
2. What does osteopenia mean?
- a. Low muscle mass
- b. Low bone mass
- c. Another word for osteoporosis
- d. Strong bones
3. What is the normal % of body fat?
- a. 15-20%
- b. 22-30%
- c. 25-35%
- d. 30-35%
4. Which one of the following blood pressure readings is considered a risk factor for heart disease?
a. 110/70- b. 115/80
- c. 120/80
- d. 140/90
5.What helps to pick up metabolism?
- a. Lean muscle mass
- b. 1000 calorie a day diet
- c. Sleeping 8 hours a night
- d. Meditation
6. How much body fat does the average 65 year old woman have?
- a. 30%
- b. 37%
- c. 43%
- d. 50%
7. What is sarcopenia?
- a. high muscle mass
- b. low bone mass
- c. high bone mass
- d. low muscle mass
8. What is interval training best for:
- a. Picking up the metabolic rate
- b. Adding variety to your routine
- c. Making it easy to get a drink of water
- d. Both a & b
9. An optimal program for older people would include activities to improve:
- a. strength, flexibility and coordination
- b. eyesight
- c. digestion
- d. jogging
10. What body shape is the one that puts you at less risk for both heart disease and breast cancer?
- a. apple
- b. pear
- c. banana
- d. pineapple
11. To be at less risk for heart disease your total cholesterol should be:
- a. Above 200
- b. Below 200
- c. Between 200-220
- d. Between 220-225
12. Which is the "good" cholesterol
- a. HDL
- b. LDL
- c. NDL
- d. Margarine
13. How much exercise should you do?
- a. At least 3-4 times a week, 30 minutes at 60-90% max heart rate.
- b. At least twice a week, 60 minutes at 70-90% max heart rate
- c. At least once a week, 60 minutes at 80-85% max heart rate
- d. At least twice a week, 30 minutes at 70-90% max heart rate
14. What is the equation of finding your target heart rate?
- a. 220-age x %
- b. 200-age x %
- c. 220 x age - %
- d. 200 x age - %
15. What does aerobic exercise do?
- a. Helps to stimulate metabolism and reduce LDL
- b. Helps to develop stronger abdominals and back muscles
- c. Helps to build a stronger heart muscle
- d. a & c
16. What are the risk factors for heart disease that you can control:
- a. Family history, age, menopause
- b. Inactivity, excessive alcohol, and high blood pressure
- c. Smoking, high cholesterol and triglycerides
- d. b & c
17. How often should you weight train?
- a. Every day
- b. 3 days in a row, 2 days rest
- c. 2-3 times a week, alternating days
- d. None of the above.
18. How often should you perform a Breast Self-Examination?
- a. every other week
- b. Once a month (if still menstruating best time a week after the start of your period)
- c. Once every week
- d. None of the above.
19. When should you start getting annual mammograms?
- a. After age 40
- b. After age 45
- c. After age 50
- d. After age 55
20. What are the best types of exercise if you have had breast cancer?
- a. Light strengthening and stretching exercises.
- b. Walking and swimming.
- c. High intensity strength training
- d. a & b
21. 44 million Americans at risk for Osteoporosis; what % are women?
- a. 60%
- b. 70%
- c. 80%
- d. 90%
22. By the time women are 70 they can lose up to
- a.15% bone mass
- b. 20% bone mass
- c. 30 % bone mass
- d. 45% bone mass
23. As a woman goes through menopause what is the main factor that causes bone loss?
- a. loss of estrogen
- b. fatigue
- c. hot flashes
- d. lightheadedness
24.What are the 3 areas at most risk for osteoporotic fracture?
- a. Spine, neck, foot
- b. Hip, shoulder, foot
- c. Spine, hip, wrist
- d. None of the above.
25. What type of exercise is not particularly effective for loading your bones
- a. Weight training
- b. Walking
- c. Swimming
- d. Jogging
ANSWERS:
1. c, 2. b, 3. b, 4. d, 5. a, 6. c, 7. d, 8. d, 9. a, 10. a,11. b, 12. a, 13. a, 14. a, 15. d, 16. d, 17. c, 18. b, 19. a, 20. d, 21. c, 22. c, 23. a, 24. c, 25. c
About the Author:
Mirabai Holland M.F.A. is one of the leading authorities in the Health & Fitness industry, and public health activist who specializing in preventive and rehabilitative exercise for people. Her Moving Free® approach to exercise is designed to provide a movement experience so pleasant it doesn't feel like work. www.movingfree.com
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