Try your brain at this fun fitness quiz. Answers are below.

1) BMI (Body Mass Index) is

a. an estimate of body composition that compares weight and height

b. a calculation of the percentage of body fat within an individual

c. an individual’s percentage of muscle tissue

2) Which is not a primary benefit of Resistance (weight) training?

a. an increase in bone density

b. an increase in muscle fibre size

c. increased blood delivery

3) Our primary source of fuel when we exercise is…

a. carbohydrates

b. fat

c. vitamins

4) A healthy resting heart rate is…

a. 70-75 bpm

b. 90-100 bpm

c. 110-120 bpm

5) Flexibility training is important because…

a. it helps reduce stress in the exercising muscles and release tension developed in the workout

b. it decreases your chance of developing osteoporosis

c. it develops cardiovascular strength

6) Which statement is false

a. Women in their third trimester should avoid exercises where they are on their backs for a prolonged period of time.

b. Women who exercise while pregnant have higher rates of miscarriages.

c. Exercising while pregnant can help prevent gestational diabetes

7) Which statement is false: Individuals with osteoporosis should …

a. perform strength training 2-3 times a week and balance training once a week

b. do 30 minutes of physical activity each day

c. avoid all resistance training

Which statement is true?

a. genetics accounts for 80% of how fat you are.

b. Women should avoid weights because they may bulk up

c. Cardiovascular training lowers blood pressure

9) To determine maximum heart rate, calculate

a. Resting heart rate plus 50

b. 220-age

c. Resting heart rate times 2

10) When exercising for a cardiovascular benefit, your heart rate should be…

a. 60-85% of your maximum

b. 45% of maximum

c. 20% of maximum

answers: 1.a, 2.c, 3.a, 4.a, 5.a, 6.b, 7.c, 8.c, 9.b, 10.a

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Stretching is a great way to prepare for your workout, increase flexibility, prevent injury and relax post-workout. Stretching can be practiced everyday. Try to hold each stretch for a minute or longer.

1. DRESS COMFORTABLY – Wear clothes that you can move in easily and do not limit your range of motion. Breathable cotton is preferable to synthetic cloth.

2. STRETCH SLOWLY - Move slowly in and out of stretches. Do not bounce in the stretch because this can actually signal the muscle to contract and defeat the purpose of the relaxation element to stretching. Focus on relaxing the body part you are stretching. Close your eyes if you like and remember to breathe evenly and slowly.

3. PRACTICE ABDOMINAL BREATHING – Learn to breathe from your diaphragm, so that your stomach expands with the breath instead of your rib cage and shoulders. Try to keep the length of the inhale and exhale even. Use the inhale to lengthen the muscle being stretched and the exhale to further relax it. Abdominal breathing encourages relaxation, lessens muscle tension and helps lower blood pressure.

4. LEARN YOUR “STRETCHING ZONE” – Work within your own stretching limitations. Stretch gradually to the point that you feel a resistance in the muscle but never to the point that you feel sharp pain.

5. EMPTY STOMACHS MAKE STRETCHING EASIER – Stretching will be easier and more pleasant if it is done on an empty stomach.

6. PRE- AND POST-WORKOUT STRETCHES – Never start right into a static stretch at the beginning of your workout without having warmed up the body through light movement (ie. Walking, jogging, range of motion activity). Dynamic stretching (light moving stretches) are best pre-workout when the muscles are not yet fully warmed up. Stretching post-workout is very important. Muscles tend to tighten up post-exertion and stretching after a workout promotes circulation and minimizes muscle stiffness from lactic acid build-up. If you don’t have time to stretch all your muscles post workout, make sure you stretch those you work during your workout.