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1) Experts recommend that we undertake regular
physical activity in order to enjoy better health and
a reduced risk of many common diseases. But, how much
exercise is recommended?
1. an hour of challenging exercise, such as circuit
training or an aerobics class, five times a week
2. an hour of running or swimming, three times a week
3. any moderate intensity activity that leaves you
slightly out of breath, for at least 30 minutes per
day, at least five times a week
4. any rhythmic, continuous activity that leaves you
slightly out of breath, for at least 30 minutes per
day, three times a week
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The right answer is C.
Being physically active at this level has been shown
to greatly improve a person's health and wellbeing.
The sort of activity you need to do is aerobic - which
gives you heart and lungs a workout. You don't have to
go to a gym - walking briskly part of the way to work,
and taking the stairs instead of the lift all count
towards this goal. |
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2) Which of these types of
exercise is 'anaerobic'?
1. sprinting 100m
2. going for a steady jog
3. doing a yoga class
4. going for a long bike ride |
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The right answer is A.
Exercise is anaerobic when there is not enough oxygen
in the muscles. As a result, fats cannot be used for
energy and glucose is not burnt completely, leaving
behind a waste product called lactate. Sprint sports
are anaerobic - and you'll probably know from
experience that you can't keep them up for long. |
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3) How many people in the
UK do enough physical activity to keep their heart
healthy?
1. 3 out of 10
2. 4 out of 10
3. 5 out of 10
4. 6 out of 10 |
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The right answer is A.
Only three out of ten people in the UK do enough
physical activity to keep their heart healthy -
although eight out of ten people think they are fit!
But with small, gradual changes - walking more,
putting more energy into household chores, it isn't
too difficult to reach the recommended activity
levels. |
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4) Which of these types of
exercise is best at helping you maintain strong bones?
1. aerobics
2. weight-bearing exercise
3. resistance exercise
4. all of the above |
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The right answer is D.
All the types of exercises will help to maintain
strong bones. Walking may be the best specific
exercise partly because it is the easiest for you to
get going and maintain in the long term. |
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5) To what extent is it
true that exercise is an effective way to lose weight?
1. totally true - exercise helps you lose weight very
quickly and easily
2. true - but you need to do a very challenging sort
of exercise
3. not true - it is quite hard to lose weight through
exercise alone
4. totally untrue - exercise doesn't help you to lose
weight |
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The best answer is
usually C - unless you have only a few pounds to lose.
Weight loss is all about burning more calories than
you take in each day - and it is much easier to shave
500 calories a day by cutting back on fatty foods in
your diet, than it is to exercise to that level. The
average person would have to run about five miles to
burn the same number of calories. However, regular
exercise combined with calorie reduction gives you the
best chance of losing weight and keeping it off. |
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6) The risk of which of
these illnesses is reduced through regular physical
activity?
1. thyroid cancer
2. colon cancer
3. stomach cancer
4. all of the above |
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The right answer is B.
There is strong evidence that regular physical
activity reduces the risk of colon cancer. |
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7) 'Physical activity
only makes joint problems, such as osteoarthritis
worse' - true or false?
1. true - physical activity damages the joints
2. true - physical activity will reduce mobility and
should be avoided
3. false - it makes no difference
4. false - regular physical activity can be helpful in
controlling the pain of osteoarthritis |
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The best answer is D.
Contrary to what many people think regular activity
can relieve joint pain and stiffness for people with
osteoarthritis. For people with inflammatory type of
the disease, rheumatoid arthritis, the picture is more
complicated - it is best to rest for short periods on
time during an arthritis flare-up. But for the rest of
the time, staying active is an important way to keep
muscles and joints healthy and supple. |
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8) Which of these foods
are you most likely to need to increase in your diet
if you start an exercise programme?
1. starchy carbohydrate foods
2. sugary drinks
3. proteins or protein shakes
4. fat |
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The right answer is A.
Although lots of people think that they need to eat
more protein when they exercise, especially in
muscle-building sports, many people in the UK
generally eat too much protein, so it is unlikely that
you will need more. Carbohydrates are the best fuel
for exercise, so when you are exercising regularly it
makes sense to ensure you include plenty of starchy
carbohydrates into your diet, such as bread, potatoes
and grains. The more you exercise, the more you will
need, although for a moderate amount of activity you
might not need to eat much more than usual. |
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9) You need to get your
heart working harder if you want to get fitter. But
what percentage of your maximum heart rate should you
be aiming for during moderate intensity activity?
1. 30-40%
2. 40-50%
3. 50-70%
4. 80-95% |
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The right answer is C.
For moderate-intensity activity, your target heart
rate should generally be 50 to 70% of their maximum
heart rate. The maximum rate depends on age - you can
get an estimate of maximum heart rate by subtracting
your age from 220. For example, if you are 40 years
old, the estimated maximum age-related heart rate
would be calculated as 220 - 50 years = 170 beats per
minute. |
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10) 'Once you reach
retirement, there is no real point in staying fit and
active' - true or false?
1. true - unfortunately, you need to start an exercise
programme when you are young to achieve fitness and
health benefits from exercise
2. partly true - you can make slight gains in fitness,
but there aren't any real health benefits
3. partly true - men can still get fitter and feel
better at over this age, but after the menopause women
gain little
4. false - older people can achieve significant
fitness and wellbeing benefits, and avoid health
problems through regular physical activity |
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The right answer is D.
Studies have shown that people can make striking
health and fitness gains by taking up physical
activity - whether you are 9 or 90! Exercise can help
you maintain bone strength, a healthy heart and help
to prevent the onset of diabetes. It isn't necessary
to exercise strenuously to improve health and
vitality, and it is fine to begin exercising for just
ten minutes a day and build up gradually. |
