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Question 1

What are the benefits of a good warm up before exercise.

------------------- Please Select the Nearest Answer ------------------- A- wakes you up so you enjoy exercise more B- prevents injuries and directs the blood to the muscles C- improves flexibility and helps with lowering you heart rate D- all the above

Question 2

How long should one warm up on the WaterRower?

------------------- Please Select the Nearest Answer ------------------- A- occasionally B- one minute C- five to ten minutes D- five to ten minutes followed by stretching

Question 3

What is cooling down?

------------------- Please Select the Nearest Answer ------------------- A- exercising at a high intensity B- exercising at a low intensity C- the recovery workout after exercising D- all of the above

Question 4

Why is stretching so important?

------------------- Please Select the Nearest Answer ------------------- A- it helps you to touch your toes B- it improves range of movement and prevents muscle tears and strains C- it helps lower the heart rate during the cool down

Question 5

To get the most out of any exercise program it is essential to have;

------------------- Please Select the Nearest Answer ------------------- A- a balanced approach B- a personal trainer C- a clear understanding of what your exercise objectives are

Question 6

The benefits of regular aerobic exercise include;

------------------- Please Select the Nearest Answer ------------------- A- improving strength B- improving lung function, heart function and general blood circulation C- improving well being and/or endurance D- improving fitness E- all of the above

Question 7

Improving general fitness is best achieved with what type of training?

------------------- Please Select the Nearest Answer ------------------- A- anaerobic exercise B- aerobic conditioning C- resistance training

Question 8

What is meant by the term fat burning?

------------------- Please Select the Nearest Answer ------------------- A- burning fat as the main energy source with low intensity exercise B- losing weight C- burning calories with exercising

Question 9

Interval training is;

------------------- Please Select the Nearest Answer ------------------- A- rowing at high intensities for short periods, followed by low intensity recovery periods B- designed to use the muscles more C- rowing at low intensities for short periods, followed by high intensity recovery periods D- long high intensity training

Question 10

Which is an example of Pyramid training?

------------------- Please Select the Nearest Answer ------------------- A- 1min hard, 1min light repeat x 10 B- 1min at stroke rate(SR) 22, 2min at SR 24, 3min at SR 26, 2min at SR 28 and 1min at SR 30 C- 5minutes at stroke rate 24 and 5minutes at SR 26 D- none of the above

Question 11

M.H.R stands for;

------------------- Please Select the Nearest Answer ------------------- A- Measured Heart Rate B- Maximum Heart Rate C- Minimum Heart Rate

Question 12

What is the equation used to measure the M.H.R for a female?

------------------- Please Select the Nearest Answer ------------------- A- 226 – age B- 220 – resting heart rate x age C- 220 – age x (maximum heart rate – resting heart rate)

Question 13

Which of the following is an alternative to the HR method for monitoring exercise intensity?

------------------- Please Select the Nearest Answer ------------------- A- perceived levels of exertion B- blood pressure C- breathing rate D- resting heart rate

Question 14

What is one of the best ways to monitor ones progress?

------------------- Please Select the Nearest Answer ------------------- A- Training Log B- Regular blood pressure readings C- Weight measurement D- none of the above