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| An Intelligent approach to fitness |
Fitness Myths Quiz
The basis of the Five Keys to Fitness Plan is that to realize success in your fitness goals you must address all 5
areas: Resistance Training, Cardiorespiratory Training, Flexibility, Nutrition, and Rest. Our comprehensive initial
assessment will help you determine on which of these Keys you need to focus. Utilizing the 5 keys program we
will then design your 12-week plan of action-based steps toward your specific goals. This plan provides the
structure for your success through easily measurable accomplishments.
Education and specifically education to counter the misinformation that is constantly produced for fitness is one
of our primary goals at EQUIVITA. Our quiz questions below were based on myths that we frequently hear
presented as fitness facts. The number of incorrect answers we receive led us to think that it would be beneficial
to make these available to a broader audience. These questions briefly touch on the information that is out there
that can quickly lead you down the wrong path. If you have questions of your own, or would just like to learn
more, please call to find out the Fit U schedule of our educational seminars.
Following is the quiz that is based on the Five Keys to Fitness. Give it a try. How did you do?
1. The first impression people will get from your body is from...
A. The twinkle in your eye
B. The amount of fat you carry
C. Your posture and biomechanics
Answer: C. While there is no question that consciously people notice your size and the twinkling eyes, the initial
impression is subconscious and is undoubtedly created by how you move and carry yourself. Are you
expressing the confidence you have and that others should have in you?
2. You can decrease your risk of cardiovascular disease by...
A. Watching exercise videos
B. Exercising a minimum of 30 minutes on most days of the weeks
C. Ending it all right now
Answer: Technically both B and C are correct answers, but for our purposes we will use the Surgeon General's
Report and go with answer B. While this report is often cited, it should be stressed that this guideline is for the
minimum. There is a dose-response relationship between exercise intensity and health. For the maximum
cardiovascular gains and for fat loss you want to do more than the minimum.
3. Fat loss is a simple equation: Calories in < Calories out
Fact No Way
Answer: Fact. Unfortunately many take this to mean that fat loss is just this easy and we know it isn't so. Why? It
is because we have no good way to determine the number of calories on either side. Calories in? Sure, you can
look at what you ingest, but how many of those calories does your body absorb? Do you know that it varies?
Calories out? Sure, we can estimate exercise expenditure and metabolism, but many people don't fit the
textbook, and on top of this, things like chronic stress can actually decrease the amount of calories your body will
burn. Some newer research indicates that your body's response to what you eat and when can determine how
much fat your body will carry and where that fat is stored.
4. The Rest Key of your fitness plan can be achieved by...
A. Getting enough sleep
B. Receiving a massage
C. Cross Training
D. Every last one
Answer: D It seems many confuse rest with sleep. Massage can help the whole body relax or just certain
overtense muscles. Cross training is using the body in a way that enables greater recovery. Finding ways to
decrease the effects of stress on your body and to mitigate its effects are very important to your continued
progress and success.
5. You should be concerned about putting on too much muscle because it will all turn to fat when you stop
exercising.
Fact No way
Answer: No Way. Fat and muscle are two different tissues and they are not interchangeable. The truth is that
muscle is energy expensive for the body to maintain and the body prefers the easiest possible way. So, when
one stops requiring the body to maintain exercise through exercise the body will start to break down the muscle
and use it as fuel. A similar process that occurs in the average American as they age. The average American
loses ½ pound of muscle every year after the age of 25 and while maintaining the same diet the body will store
the extra calories as fat. Thus giving the appearance of fat from muscle, but it is actually muscle as energy and
fat stored from calories in food.
Note: Every pound of muscle is estimated to burn 35-50 calories per day. So, by 45 the average American is
burning 350 to 500 calories less than at the age of 25 – the equivalent of a pound of fat every 7-10 days!
6. As part of aging I should just accept...
A. Loss of some movements
B. Hunching over
C. An increased recovery time from exercise
D. Viagra needs
Answer C. Of these choices the only answer we know to be true is that your body takes longer to recover. There
is no clear limitation as to what your body can achieve regardless of age and things like hunching over and loss
of movements are most often due to misuse and disuse, not aging.
7. Massage Therapy should...
A. Be gentle and relaxing
B. Relieve pain
C. Make you sore
D. All of the above
Answer D. Massage Therapy should be all of these answers and should be dependent on the state of the tissue
being massaged and the goals of the client for the massage.
8. During which activity will a person burn the highest percentage of fat?
A. Resting
B. 5 mile walk
C. 5 mile run
Answer A. This question received the most amount of incorrect answers. Why? Possibly due to the prevalent
blurring of the distinction between fat loss and fat burning. At rest your body can utilize fat as its primary fuel
source because it doesn’t have a need for quick energy. As you increase in exercise intensity, the amount of
energy your body uses from carbohydrates increases as does your total amount of energy used, measured in
calories. Along this thinking some say that lower intensity is better for fat loss. WRONG! Lower intensity is better
for fat burning (and rest is better than any activity) while fat loss only occurs when calories out are greater than
calories in. Higher intensity exercise burns more calories during and after the activity than lower intensity
exercise.
The basis of the Five Keys to Fitness Plan is that to realize success in your fitness goals you must address all 5
areas: Resistance Training, Cardiorespiratory Training, Flexibility, Nutrition, and Rest. Our comprehensive initial
assessment will help you determine on which of these Keys you need to focus. Utilizing the 5 keys program we
will then design your 12-week plan of action-based steps toward your specific goals. This plan provides the
structure for your success through easily measurable accomplishments.
Education and specifically education to counter the misinformation that is constantly produced for fitness is one
of our primary goals at EQUIVITA. Our quiz questions below were based on myths that we frequently hear
presented as fitness facts. The number of incorrect answers we receive led us to think that it would be beneficial
to make these available to a broader audience. These questions briefly touch on the information that is out there
that can quickly lead you down the wrong path. If you have questions of your own, or would just like to learn
more, please call to find out the Fit U schedule of our educational seminars.
Following is the quiz that is based on the Five Keys to Fitness. Give it a try. How did you do?
1. The first impression people will get from your body is from...
A. The twinkle in your eye
B. The amount of fat you carry
C. Your posture and biomechanics
Answer: C. While there is no question that consciously people notice your size and the twinkling eyes, the initial
impression is subconscious and is undoubtedly created by how you move and carry yourself. Are you
expressing the confidence you have and that others should have in you?
2. You can decrease your risk of cardiovascular disease by...
A. Watching exercise videos
B. Exercising a minimum of 30 minutes on most days of the weeks
C. Ending it all right now
Answer: Technically both B and C are correct answers, but for our purposes we will use the Surgeon General's
Report and go with answer B. While this report is often cited, it should be stressed that this guideline is for the
minimum. There is a dose-response relationship between exercise intensity and health. For the maximum
cardiovascular gains and for fat loss you want to do more than the minimum.
3. Fat loss is a simple equation: Calories in < Calories out
Fact No Way
Answer: Fact. Unfortunately many take this to mean that fat loss is just this easy and we know it isn't so. Why? It
is because we have no good way to determine the number of calories on either side. Calories in? Sure, you can
look at what you ingest, but how many of those calories does your body absorb? Do you know that it varies?
Calories out? Sure, we can estimate exercise expenditure and metabolism, but many people don't fit the
textbook, and on top of this, things like chronic stress can actually decrease the amount of calories your body will
burn. Some newer research indicates that your body's response to what you eat and when can determine how
much fat your body will carry and where that fat is stored.
4. The Rest Key of your fitness plan can be achieved by...
A. Getting enough sleep
B. Receiving a massage
C. Cross Training
D. Every last one
Answer: D It seems many confuse rest with sleep. Massage can help the whole body relax or just certain
overtense muscles. Cross training is using the body in a way that enables greater recovery. Finding ways to
decrease the effects of stress on your body and to mitigate its effects are very important to your continued
progress and success.
5. You should be concerned about putting on too much muscle because it will all turn to fat when you stop
exercising.
Fact No way
Answer: No Way. Fat and muscle are two different tissues and they are not interchangeable. The truth is that
muscle is energy expensive for the body to maintain and the body prefers the easiest possible way. So, when
one stops requiring the body to maintain exercise through exercise the body will start to break down the muscle
and use it as fuel. A similar process that occurs in the average American as they age. The average American
loses ½ pound of muscle every year after the age of 25 and while maintaining the same diet the body will store
the extra calories as fat. Thus giving the appearance of fat from muscle, but it is actually muscle as energy and
fat stored from calories in food.
Note: Every pound of muscle is estimated to burn 35-50 calories per day. So, by 45 the average American is
burning 350 to 500 calories less than at the age of 25 – the equivalent of a pound of fat every 7-10 days!
6. As part of aging I should just accept...
A. Loss of some movements
B. Hunching over
C. An increased recovery time from exercise
D. Viagra needs
Answer C. Of these choices the only answer we know to be true is that your body takes longer to recover. There
is no clear limitation as to what your body can achieve regardless of age and things like hunching over and loss
of movements are most often due to misuse and disuse, not aging.
7. Massage Therapy should...
A. Be gentle and relaxing
B. Relieve pain
C. Make you sore
D. All of the above
Answer D. Massage Therapy should be all of these answers and should be dependent on the state of the tissue
being massaged and the goals of the client for the massage.
8. During which activity will a person burn the highest percentage of fat?
A. Resting
B. 5 mile walk
C. 5 mile run
Answer A. This question received the most amount of incorrect answers. Why? Possibly due to the prevalent
blurring of the distinction between fat loss and fat burning. At rest your body can utilize fat as its primary fuel
source because it doesn’t have a need for quick energy. As you increase in exercise intensity, the amount of
energy your body uses from carbohydrates increases as does your total amount of energy used, measured in
calories. Along this thinking some say that lower intensity is better for fat loss. WRONG! Lower intensity is better
for fat burning (and rest is better than any activity) while fat loss only occurs when calories out are greater than
calories in. Higher intensity exercise burns more calories during and after the activity than lower intensity
exercise.
Better Business Bureau of
Central Ohio Accredited
Central Ohio Accredited
Phone: 614.298.8781
Fax: 888.883.5787
1508 Hess St. Suite D
Columbus, OH 43212
Fax: 888.883.5787
1508 Hess St. Suite D
Columbus, OH 43212