Hey what’s good everybody?
Break out those Number 2 pencils, because it’s time for a fitness pop
quiz!
Although I’ve included a few topics that we haven’t
discussed yet, many of the answers can be found in past editions of this
column.
With that said, let’s test out your Fitness IQ with a round
of 20 questions. Good luck!
1. Which of the
following would someone who is 38 have a MAXIMUM heart rate of?
A) 225
beats per minute
B) 128
beats per minute
C) 119
beats per minute
D) 182
beats per minute
2. The following is a
sample label from the back of a can of soup
.
Nutrition Facts:
Serving Size 1 cup (245g)
Servings per Container – 2.5
Calories: 120
Total Fat: 8g
Sodium: 960mg
Total Carbohydrate: 26g
Protein: 12g
If you ate the entire can, how many grams of fat would you
have consumed
?
A) 8
grams
B) 16
grams
C) 20
grams
D) 8000
grams
3. Which of the
following is not a source of protein?
A) Beans
B) Eggs
C) Fish
D) All
of the above are sources of protein
4. Vitamins are
primarily classified by the way that they are dissolved into the human body
(otherwise known as solubility). Those
two ways are which of the following?
A) With
water (water soluble) and with fat (fat soluble)
B) With
water (water soluble) and with protein (protein soluble)
C) With
protein (protein soluble) and with carbohydrates (carb soluble)
D) With
Grey Goose (vodka soluble) and cranberry juice (tipsy soluble)
5. Which of the
following contains the most fiber?
A) 4
tablespoons of raisins
B) 1
cup of cooked spinach
C) 1
cup of cooked corn
D) 2
slices of white bread
6. What is the
primary muscle group trained during a bench press?
A)
Biceps
B) Quadriceps
C)
Pectorals
D)
Obliques
7. True or False: Fat weighs more than muscle
A)
True
B)
False
8. Alcohol has how
many calories per gram?
A) 7
B) 3
C) 29
D) 5
9. Tofu is a form
of whey or soy protein?
A) Whey
B) Soy
10. Approximately
what percent of human body weight is composed of water?
A) 9
B) 28
C) 77
D) 60
11. The nontumorous
enlargement of a muscle due to growth is also known as which of the following?
A) Atrophy
B) Anemia
C) Hypertrophy
D) Dialysis
12. Which of the
following would not be classified as a high blood pressure (hypertension)
reading?
A) 140/90
mm Hg
B) 145/100
mm Hg
C) 118/55
mm Hg
D) All
of the above would be classified as hypertension
13. True or False: Your biceps muscle accounts for
two-thirds the total size of your arm.
A)
True
B)
False
14. Which of the
following is commonly referred to as the “building block of muscle?”
A) Protein
B) Carbohydrates
C) Water
D) Doritos
15. Which of the
following is not a cardio activity?
A) Swimming
B) Running
C) Basketball
D) All
of the above are cardio activities
16. What is the
caloric value of 60 milligrams of Vitamin C?
A) 60
Calories
B) 120
Calories
C) 0
Calories
D) 30
Calories
17. Where is your
trapezius muscle located?
A)
Between your wrist and your elbow
B)
From your neck across your shoulders and down your back
C)
At the base of your leg between your knee and ankle
D)
Surrounding your heart between your lung and sternum
18. True or
False: Eating less will help to speed up
your metabolism.
A)
True
B)
False
19. If you ran a
mile, how many feet would you have run?
A) 1760
feet
B) 3808
feet
C) 5280
feet
D) 2460
feet
20. If you
consistently consume more calories than you burn off each day, how will your
A) You
will gain weight
B) You
will lose weight
C) Your
weight will stay the same
Okay, pencils down! That’s
the end of the test. Let’s check the scorecards!
The Answers:
1. D – 182 beats per
minute
2. C – 20 grams
3. D – All of the
above are sources of protein
4. A – With water
(water soluble) and with fat (fat soluble)
5. B – 1 cup of
cooked spinach
6. C – Pectorals
7. B – False
8. A – 7
9. B – Soy
10. D – 60
11. C – Hypertrophy
12. C – 118/55 mm Hg
13. B – False
14. A – Protein
15. D – All of the
above are cardio activities
16. C – 0 Calories
17. B – From your
neck across your shoulders and down your back
18. B – False
19. C – 5280
20. A – You will gain
weight
The Verdict:
0-5 right = BOOTLEG
6-10 right = GOLD
11-16 right =
PLATINUM
17-20 right = DIAMOND
So how did you do?
Hopefully there weren’t too many Bootleggers out there. Scoring less
than five on this quiz would be like K-fed trying to rap. Not a good
thing.
But don’t worry; you can always study up so that you’ll do
better next time around. Try rereading past editions of Shape Up and by
visiting isperformance.com. Many of the newer topics will also be discussed in
greater detail during upcoming editions of Shape Up!
Until next time be good…or be good at it.
-Darrell
Here is the MP3 soundtrack to go along with this edition’s
topic:
“Think About It” – Special Ed
“99 Problems” – Jay-Z
“Higher Level” – KRS-One
Darrell W. Butler is a
certified personal trainer and strength coach with the American Council on
Exercise (ACE). He is the founder of Industrial Strength & Performance
(I.S.P Fitness) and has trained at facilities throughout the nation. You can
find out more about his work at www.isperformance.com.