Get moving! Exercise your mind with this women's fitness quiz from the National Women's Health Resource Center Inc.
Start Quiz »
0 out of 5
Question 1 of 5
What's the best form of exercise?
A combination of cardiovascular exercise, strength training and stretching
The correct answer is a combination of cardiovascular exercise, strength training and stretching. To address all components of fitness, your exercise program needs to include cardiovascular exercise (such as aerobics classes or brisk walking), strength training (working out with weight machines, for example) and stretching (yoga). There are many choices of activities for each component.
Working out with weight machines
Question 2 of 5
When you exercise aerobically, you should feel:
Your heart beating wildly; breathless
No change in breathing; you don't have to tax your heart too much
An increase in breathing rate, but the ability to carry on a conversation
The correct answer is an increase in breathing rate, but the ability to carry on a conversation. To work your heart and improve your fitness level, your rate of breathing needs to increase, but not to the point of grasping for breath.
The need to hold your breath
Question 3 of 5
When you lift weights, you should breathe as follows:
Hold your breath as you're lifting
Inhale as you're lifting
You don't need to pay attention to your breathing
Exhaling as you're lifting
The correct answer is exhaling as you're lifting. In most weight-training exercises, you should exhale as you're lifting (exerting the force). Inhaling as your lifting can actually make the exercise more difficult, and holding your breath can be dangerous and cause an increase in blood pressure or fainting.
Question 4 of 5
When should you do your stretching exercises?
After your body is already warmed up
The correct answer is after your body is already warmed up. Stretching you muscles prior to warming up can cause injury. You can do stretching activities as part of your warm-up, but only after you've already warmed up your muscles with an easy aerobic activity such as a few minutes of slow walking. Stretching is important to an overall fitness program and also diminishes soreness if done after strenuous aerobic or weight-training session.
As a way to warm up your body for an aerobic or weight-training exercise session
In the car on the way to the gym
In the car on the way home from the gym
Question 5 of 5
How much cardiovascular exercise should a healthy woman do to achieve such health benefits as improved heart health and weight control?
Every day for at least an hour
Five times a week for 30 minutes
15 minutes here or there
Three to four times a week for 30 minutes
The correct answer is three or four times a week for 30 minutes. The American Heart Association (AHA) recommends any vigorous activity for at least 30 minutes three to five days each week at 50 to 75 percent of maximum heart rate for the greatest benefit to the heart, lungs and circulation (the cardiovascular system). Moderately intense physical activities for 30 minutes on most days provide some benefits. According to the AHA, physical activity should be part of your regular routine. Activities that are especially beneficial when performed regularly include brisk walking, hiking, stair climbing, jogging, running, aerobics, bicycling and rowing.