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12 May 29, 2015 www.march.afrc.af.mil

HEALTHY BASE INITIATIVE

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(from www.usaffitfamily.com – answer key at end of quiz) 6. Warm up before and cool
down after you exercise – every
What do you know about the ins and outs of exercise? time.:
1. Which is the most balanced exercise plan? True
Walking, weight lifting, and yoga False
Running, weight lifting, and tennis
Running, kick-boxing, and yoga 7. What should your target
Running, weight lifting, and cycling heart rate be during exercise?
2. You should always do cardio exercises before strength training.: 2X your resting heart rate
True 3X your resting heart rate
False 50 – 85% of your maximum
Do what feels best for you heart rate
3. You can improve your fitness by: None of the above
Shopping 8. How much water should you
Doing laundry drink before you work out?
Mowing the lawn 4-8 oz.
All of the above 12-16 oz.
4. It’s better to do 30 straight minutes of exercise than 10 minutes 3X a day 16-20 oz.
True 25-28 oz.
False 9. Sports drinks are always better than water for rehydration after a workout.:
5. Will you get the same fitness benefit – in half the time – if you play a game True
of singles tennis instead of mowing the lawn? False
Yes 10. When strength training, do each exercise until it’s hard to do more.:
No True
False

Answer Key
1. Walking, weight lifting, and yoga; 2. Do what feels best for you; 3. All of the above; 4. False; 5. Yes; 6. True; 7. 50 – 85% of your maximum heart rate; 8. 25-28 oz.;
9. False; 10. True

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