I love quizzes! It a quick way to test what I know and to learn some quick facts. I usually post nutrition quizzes. this week however, I thought I'd test everyone's fitness knowledge. Take the test and let me know how you did!
1. What Does The Acronym "FITT" Of The FITT Principle Stand For?
A. Fitness, Intervals, Time, Training
B. Fat, Intention, Tenacity, Time
C. Frequency, Intensity, Time, Type
2. What Are "SMART" Goals?
A. Specific, Measurable, Attainable, Realistic, Timely
B. Special, Muscular, Aerobic, Resistance, Training
C. Specified, Massive, Acute, Routine, Targeted
3. What Does "DOMS" Stand For?
A. Depleted Oxygen Muscle Syndrome
B. Delayed Onset Muscle Soreness
C. Detrimental Overloading Muscle Symptoms
4. What Is Your VO2 Max?
A. Excessive high-intensity training day after day without proper rest
B. Your maximum heart rate during exercise
C. The maximum amount of oxygen you can use during exercise
D. The maximum weight you can lift for a given exercise
E. The maximum volume of water your muscles retain following a workout
5. What Does RPE Stand For?
A. Rate of Perceived Exertion
B. Rapid Plyometric Exercise
C. Rate of Pulmonary Extraction
D. Reps Per Exercise
6. What Does CPT Stand For?
A. Cardio Professional in Training
B. Certified Personal Trainer
C. Cardio-Pulmonary Training
7. What Is BMR?
A. Basic Muscle Rate
B. Body Mass Rate
C. Basal Metabolic Rate
8. What Does HIIT Stand For?
A. High Intensity Interval Training
B. High Intensity Intervention Training
C. Hyper Interactive Intensity Training
9. What Do "Reps" Refer To?
A. The representative images of you at your goal weight
B. The number of times you repeat a given exercise
C. Flexing your muscles
D. Representatives of a health club
10. What Does BMI Stand For?
A. Basal Metabolic Index
B. Body Muscle Index
C. Basic Metabolic Index
D. Body Mass Index
11. What Makes Up RICE Treatment?
A. Rest, Ice, Compression, Elevation
B. Resistance, Intervals, Cardio, Endurance
C. Recover, Ice, Compress, Elongate
D. Recovery, Intensity, Cool down, Elasticity
12. What Is A THR?
A. Target Heart Range
B. Target Heart Rate
C. Training Hard Rep
D. Training Heart Rate
E. Timed Heart Recovery
ANSWERS:
1. C Frequency, Intensity, Time, Type
The FITT Principle refers to Frequency (number of workout sessions per week), Intensity (how challenging your workout sessions should be), Time (how long each workout should last) and Type (what types of exercises really count), and provides guidelines for you to work out safely and improve your fitness. FITT Principles can be applied to cardiovascular (aerobic) training, strength training and flexibility training. Basically, in order to increase your fitness, you have to change at least one of the main FITT principles.
2. A. Specific, Measurable, Attainable, Realistic, Timely
SMART goals are Specific, Measurable, Attainable, Realistic, Timely. By setting these types of goals you better set yourself up for success by having a specific and realistic plan to follow, along with a measurable result and a timeline for doing so! To learn how to set your own SMART goal, click here.
3. B Delayed Onset Muscle Soreness
DOMS stands for Delayed Onset Muscle Soreness. That's the usual soreness and tightness you feel up to 72 hours after a tough workout due to the micro-tears that occur in your muscles when overexerting them. Sounds scary, but this is a good thing, as it allows you to get stronger as long as you give your muscles adequate time to recover.
4. C The maximum amount of oxygen you can use during exercise
VO2 max is also referred to as "maximal oxygen consumption." It's basically a measure of your capacity to generate the energy required for endurance activities. In general, a higher VO2 Max indicates a higher level of fitness, and you can improve your VO2 Max through fitness training. While VO2 Max can be estimated, the most accurate way to test it is through an all-out effort usually done on a treadmill or bicycle. Because this test is so rigorous it is usually performed under a strict protocol in a professional sports performance lab and is used as a training tool by professional and highly competitive athletes.
5. A. Rate of Perceived Exertion
RPE stands for Rate of Perceived Exertion. This refers to how intensity you feel (or perceive) yourself to be working during exercise. It's a great way to gauge how hard you're working—and it doesn't require any fancy tools or pulse counting.
6. B. Certified Personal Trainer
CPT is shorthand for Certified Personal Trainer. If you're going to work with a personal trainer, it's important that you chose one that is qualified—and certified
7. C Basal Metabolic Rate
Your BMR, or Basal Metabolic Rate, is the rate at which the body burns calories during the day, usually while at rest. You can burn extra calories by adding exercise to your day, but your BMR will generally stay the same. However, building additional muscle mass can increase your BMR so that you burn even more calories each day!
8. A High Intensity Interval Training
High Intensity Interval Training (HIIT) is a form of interval training (short bursts of high-intensity exercise followed by recovery periods) that's even more intense. Athletes and exercisers alike use it to take their fitness to the next level! Through extremely challenging intervals, this type of training gets more done in less time, but because it's extremely intense, it's best suited for intermediate or advanced exercisers.
9. B The number of times you repeat a given exercise
"Rep" is short for a "repetition," and usually applies to strength training or toning exercises. Lifting a weight up and down is one repetition. If you repeat an exercise, like a biceps curl or squat 8-12 times, then you've done 8-12 repetitions. A series of reps counts as a single set. Reps and sets build up to create a set in a typical resistance-training program
10. D. Body Mass Index
BMI stands for Body Mass Index. Based on your height and weight, this measurement is a good general indicator of whether or not your weight is appropriate for your height. However, it's not a perfect measure.
11. A Rest, Ice, Compression, Elevation
If you pushed it too hard during a workout or are suffering from DOMS (remember that one?), you'll want to try RICE treatment. The mix of Rest, Ice, Compression and Elevation can help
12. B Target Heart Rate
Based on your maximum heart rate, Target Heart Rate (THR) is the recommended range to which you should elevate your heart rate during aerobic exercise. This level of intensity gives your heart and lungs the ability to receive the most benefit from a workout. Exactly what your Target Heart Rate is depends on a number of factors including your age and your fitness level *Part of quiz courtesy of http://www.sparkpeople.com/resource/quizzes_start.asp?quizid=73