Your Questions About Fitness

Sharon asks…

Help with Personal Fitness Exam?

Things i will need to review

1)What makes up fitness?
2)Excuses for physical activity
3)Best time to exercise during the day
4)Body Fat Percentage
5)BMI
6)Stress (good and bad)
7)Guidelines for sleep
8)Creating goals
9)Brain Foods
10)Benefits of drinking water
11)Importance of Flexibility
12)Benefits of Cardiovascular conditioning
13)FIT Principal
14)Food Group Serving Sizes
15)Ballistic/Dynamic Stretching
16)Poor Diet Consequences
17)Importance of Fat
18)Nutritional Labels Facts
19)Nutrients
20)FIT- What is F.I.T. and varying workouts
21)Components of a workout
22)Benefits of walking/jogging
23)Cardiovascular Machines
24)Benefits of Heart Rate monitors
25)Modifying workouts
26)Picking a personal trainer/gym
27)Losing a pound of fat

The Expert answers:

Wow, you have a lot of going on.

Imagine your a new doctor starting his first day at his internship in an Emergency Room. It can be overwhelming, to know things. Just take it one day at a time.

This sounds a little too much for even one person.

“To reach a goal, take small steps”

Mary asks…

Anaerobic versus aerobic exercise to lose body fat.?

I want to lose body fat. I’m 5’8″ 205 lbs. My average body fat percentage is 30. I want to swim (light effort) for 1 hour and lift weights (3 sets x 12 reps x 10 exercises, 1 minute rest between sets) for 1 hour. This workout will be done in that order, 4 to 5 days a week. Considering the fact that weight lifting is an anaerobic exercise and swimming an aerobic exercise. Is it counterproductive to my goal of losing body fat?
The reason I asked is because I found this in wikipedia…
Aerobic vs. anaerobic exercise
Studies published in 1992[5] and 1997[6] indicate that the level of aerobic fitness of an individual does not have any correlation with the level of resting metabolism. Both studies find that aerobic fitness levels do not improve the predictive power of fat free mass for resting metabolic rate.

This means it is unclear whether aerobic exercise is effective in raising the RMR (or BMR).

Anaerobic exercise, (such as weight lifting), builds additional muscle mass, which is fat free mass. Additional fat free mass will lead to a higher resting metabolic rate according to the above studies.

Also, while aerobic exercise is beneficial for cardiovascular reasons as well as direct calorie burning, recent studies seem to suggest that heavy endurance exercise also increases resting metabolism. However, it is unclear if light cardiovascular training has the same effect.

The Expert answers:

You should employ both approaches in your training for maximum results. It has been found that lifting weights burns an equivalent amount of calories as strenuous cardio exercise, but both types of exercise confer different benefits on your body.

Bravo, by the way, for doing your homework on this issue. I love it when people take responsibility for their own education.

Susan asks…

Best circuit for me (exercise wise)?

I would like some trainers or fitness experts to give me an idea of a safe circuit i could do based on the facts about me below…

i am a 16 year old girl
i would like to improve my weak upper body strength
i am a strong long distance runner
i am not very flexible
i have scoliosis and apparently i should do swimming for this

it doesn’t have to be all in 1 go, just things i can do every day or every week to get fit.
thanks 🙂
btw i eat a lot and have a high metabolism

The Expert answers:

Find an exercise book somewhere to find demonstrations of these exercises, but I would do a weight training circuit of bench press, lat pulldown, tricep pushdown, and 3 way shoulders. I would go through the circuit 2-3 times about 3 times a week. I would stretch daily for 5-10 minutes, and I would do a core workout 3 times a week for about 10 minutes. I’m a collegiate distance runner and I do the weight exercises and have found them golden.

Jenny asks…

Are these new fitness shoes good for standing still all day at a job (not walking/running)?

These new fitness shoe (with the curved bottoms) or MBT shoes… are they good for standing still all day at a job? I heard that they are good for walking and running because it strengthen the legs or something, but I could care less about strengthen my leg muscles or exercise (I’m not overweight at all, in fact I’m kinda skinny). All I care about is comfort for standing still all day at a job.

The part time job that I work at doesn’t have a dress code for shoes so I was wondering if I should get these? I’ve already tried gym shoes and some doctor scholl’s shoes and they don’t seem to work at all (my feet and legs still hurt from standing still all day). I’ve even placed special gel padding in all of my shoes and that doesn’t seem to help that much.

So again, are these new fitness shoes good for standing still all day at a job?

The Expert answers:

I’ve heard they’re not too bad but ideally get a pair of supras which are super comfortable no matter what or with any trainer providing the tongue and actual shoe is ok fit a set of Superfeet insoles a bit pricey but they are amazing it will also give you correct posture throughout the day.

Http://www.superfeet.co.uk/

Daniel asks…

Fitness, Food Diary, goals all in one website?

Ok, I think it was about 6 months ago, maybe longer…but I had joined a website that was complicated but great all at the same time. And it was FREE which I think was the main appeal.

Well now I can’t find it. lol

I remember when you sign it it shows a chart with your starting weight and your goal weight, like charting your progress.

It also lets you enter your what you’re eating daily, and if they don’t have the nutrition facts they have you fill out the nutrition label so they have it on file, has everything from calories, carbs, to the vitamins.

You also have a spot to enter what exercise you did that day. How much, and how long.

Then you just have the free write space, that’s more like a journal that you can right stuff you struggling with or doing good on, and other people on the website can read it and give you motivation etc.

If someone happens to know what this website is, or a similar one that’s really good. That’s also FREE. I’d appreciate it.
I found these two websites, neither of them are the one I’m talking about but they do similar things.

http://www.fitnovo.com/tourresult.php
http://www.weightlosssoftware.com/default.asp

The second one looks the most similar to the one I’m looking for.

Oh and its actually on the web, not a program if that helps. THANKS again!
I found these two websites, neither of them are the one I’m talking about but they do similar things.

http://www.fitnovo.com/tourresult.php
http://www.weightlosssoftware.com/default.asp

The second one looks the most similar to the one I’m looking for.

Oh and its actually on the web, not a program if that helps. THANKS again!
I hate when I double click the submit button…it makes me look like a tard. haha.
YES that is so it. Thanks!
It was fitday.com. I really like this site. Thanks for the other answers too!

The Expert answers:

I’m not sure if this the site you’re talking about but it’s at least close 🙂
http://www.fitday.com/

It’s free, it has you enter what you eat each day and also what exercises you did and it has a journal. It has some interesting graphs also that shows your caloric intake vs calories burned, your weekly weight loss, how many weeks until your goal and how many more pounds you have to go, ect…

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Your Questions About Fitness

David asks…

What’s the best fitness program for overweight, middle-aged women?

I’m trying to think of a gift for my mom. She’s in her 50’s and isn’t obese, but she’s overweight. She wants to get into shape again, but it can’t be too intense of a workout. She often complains of shoulder pain/ankle pain when trying to exercise, so something low impact would be great. She also says she’s limited on time, so maybe a program that only takes an hour or less a day.

The Expert answers:

Working out is a good addition to losing weight, but it should start by “watching what you eat” now I do not mean “go on a diet until you weigh nothing” because that’s dumb.
I lost 10 kg though www.caloriecount.about.com without actually working out (blah blah, you should work out… For all those people: I don’t have time to). It is a free website that shows you what’s good and what’s not so good and what things you need more of from cholesterol to vitamins, etc…

If she has shoulder and ankle pains a good idea might me some Yoga or Pilates, a professional instructor can make sure that she doesn’t over-stress those parts.

Sharon asks…

1. What guidelines should be followed for a safe and effective workout?

2. What should you consider in selecting an exercise for your fitness program?

The Expert answers:

First off establish the reason for the exercise program (to increase strength, endurance,flexibility or to slim down).
Obtain a baseline in terms of the initial muscle strength, skill level etc…
Determine the goals for the program like what muscles to be strengthened etc, this is also where you consider the number of repetitions, sets, weights or work out machines to be used.
Re-evaluate status of the trainee and make adjustments (progression) to the program
Lastly, during the exercise itself you should make sure there is no faulty postures and that the exercise is not too strenuous

Sandra asks…

Best workout program to gain weight?

I’m currently trying to gain weight w/o going to a personal fitness trainer. I’ve gained 10 pounds in the past by increasing my calorie intake, but not exercising. I’d like to exercise this go around and tone/build muscle. Does anyone suggest a workout program (DVD would be best – I’m visual) that doesn’t make you lose weight? Little to no aerobic. BTW, I’m a female.

The Expert answers:

P90x is good for 3 reasons.
Has 3 diff programs u can follow
weight loss and SOME muscle building(Classic)
muscle building AND fat loss(Doubles)
beginner weight loss(Lean)

The program you should follow is P90X Doubles or Classic, and just do the specified reps to get bigger. That’s the best one i can think off.

Thomas asks…

Answer this if you know a lot about working out fitness and a little soccer?

Answer this if you know a lot about working out fitness and a little soccer?
Answer this if you know a lot about working out fitness and a little soccer? could you please design me a workout routine that will caters for my needs. i have an hour in the gym everyday day of the week (except weekends) and i have an hour and a half fridays i weigh 115 pounds i’m only 15 years of age and only 5,2 inches tall my body fat is around 15 ,5% . i need this routine to do the following 1. help me get a six pack as soon as possible(i relize i need a body fat percentage of 12% for that) i also do 8 minute abs every night 2. i play soccer and that’s coming up soon so i need to build speed and endurance so i need to be on the running machines at least for the whole of thursday , tuesday workouts AND half hour of fridays work out (if you think that will work) 3. i’m a small guy so i need to build a lot of muscle 4. any exercises or programs that help me get taller 5. build quick, powerful ,agile and
please be specific like monday…………
teusday……………..
and each exercise and reps

The Expert answers:

You say you are working your abs every night. An important part of working out is recovery. If you don’t let the muscles recover then you will break down. I’m no expert but at 15 you don’t want to overdo it. Overworking your body at such a young age can cause alot of problems later in life. If you are as keen as you sound find yourself a good personal trainer with appropriate quals and have them develop a training schedule for you.
For your endurance go to a field and divide it into 20yd sections. Sprint 20, drop and do 10 pushups, sprint 20 drop and do 10 situps etc. When you reach the end have a slow jog back to the start and go again. This will do alot more than running on a machine. Again think about recovery time. Alternate your exercises so you work a different part of your body each day (e.g. Upper body Monday, Legs Tuesday, endurance Wednesday etc.) This gives time for the muscles to recover and build.

Lizzie asks…

What is a SOLID Workout to “prepare” for the P90X 90-Day Fitness Challenge?

Here’s the deal:

I’m 25, I weigh 185lbs and i’m 5’9. I have had 1 child and let myself go for 4 years (ABBS + LOWER BACK = Nonexistant). I used to be in the Active Army and in great shape at 148lbs, but after having my son and retiring I got too comfortable and now here I am. My ideal weight is 150-155lbs.

#1 PROBLEM: I tried to follow the Classic P90X Program today starting out with the Chest & Back/Abb Ripper. I couldn’t do more than half the exercises based on strength/power alone. I had the will, and tried up until muscle failure, but I COULDN’T do it. Not even wen I paced myself in the beginning. **I have problems doing V-Ups/Pushups/Pullups or anything ‘similar’ because my lower back is a wreck.

THIS IS WHERE YOU COME IN: I need to prepare for this program in advance AND lose a good deal of weight to help me to be able to lift my own mass. I AM dieting and following the Nutrition Plan strictly. Can you suggest a Workout Program or Excersizes to help me strenthen my LOWER BACK and help with my Pushups, Pullups, etc…? Thank you.

Pic of me NOW: http://www.flickr.com/photos/22812356@N07/5807380565/ 2011
Pic 2: http://www.flickr.com/photos/22812356@N07/5807380609/ 2008-2009

Thank you again for your help.
I used to work out a LOT in Upper Body/Arms: I still have a lot of muscle under all that flab but I lost the strength. I don’t need to bulk up my arms much since it’s already there, but I DO need to tone it down and focus mainly on my lower body/cardio/abbs/love handles and back-side. MY STOMACH and BUTT: Is my biggest problem, go figure.

The Expert answers:

Honestly p90X is the best way to prepare for p90x.

Get a chair for the pull ups, or some bands, and just go through the motions for now.

Do push ups on your knees with your ankles crossed and your feet lifted.

When they do the v-ups, you can either do a mini v-up or just do some bicycles. (v-ups have a little trick where you lean on your elbow, but its hard to find the balance.)

Also, do the core x video or whatever it is called. That video will strengthen your whole body through the core.

You can do the core x a few days a week until you feel up to the p90x challange.

Also do yoga x a few days. That will kick your ass, you have no idea.

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Your Questions About Fitness

John asks…

Is this a good workout to build arm and stomach muscle?

Hey everyone, I’m starting to get into fitness and I was wondering what yall thought of my daily routine:

1) I wake up, take 5 equate fiber therapy tablets (as recommended) and take 1 equate men’s health one daily dietary supplement

2) I spend the day drinking lots of water and take another five fiber tablets

3) Come night I take 2 10 pound weights and do 20 simutaneously up and down lifts in a fast pace motion, then I twist around and do 20 up down lifts simutaneously. Then I put both weights infront of me like I am holding a plattar of food and do 20 ups and downs. Then I go back to do 20 up and down lifts regularly. I then lay on the ground and do 50 normal crunches with a 10 pound weight on my chest. Then I do 50 crunches focusing on one direction, then 50 going the other direction, then I do 50 with a 10 pound weight on my chest again normally

4) After that, I drink about 3 scoops (around 60g protein) of whey protein

Is this a good routine to build stomach and arm muscle?

The Expert answers:

You can find a lot of information on building muscles at http://www.toloseweight.org/muscle.html

Susan asks…

Personal Fitness ?

20. Range of motion (R.O.M.) exercises can help to improve ________________ as well.
Progression
Overload
Flexibility
Bone density
21. Which of the following statements accurately describes the path of oxygenated blood?
Oxygenated blood is taken to the heart, from the lungs into the left atrium via the pulmonary arteries
Oxygenated blood is taken to the heart, from the lungs into the right atrium via the pulmonary veins
Oxygenated blood is taken to the heart, from the lungs into the left atrium via the pulmonary veins
Oxygenated blood is taken to the heart, from the lungs into the left ventricle via the pulmonary veins
22. Blood pressure is considered high if it stays at ________ or higher.
120/80
95/40
130/70
140/90
23. Which of the following statements is not true?
Pulmonary arteries carry blood to both lungs
Blood is distributed throughout the body from the aorta
The coronary arteries supply the heart with blood
Wastes are carried by the blood from the body to the heart through the left ventricle
24. The ___________ is a strong wall of muscle that contracts to create a suction in the chest to draw in air and expand the lungs. When the muscle relaxes, the chest cavity decreases and the air is pushed out.
Pulmonary artery
Breathing apparatus
Trachea
Diaphragm
25. Which of the following statements is NOT true?
Consuming high sugar food right before exercising will give the body a boost of energy for your workout.
The body relies on stored energy to fuel a workout.
Diabetes is a disorder involving the way the body handles sugar.
Eating too much sugar immediately before or during exercise can increase the risk of gastrointestinal problems
26. Select the answer below that best describes how the lungs are kept free of germs and dirt from the air.
The alveoli act as filters for the lungs collecting particles of dirt and germs to be exhaled when the diaphragm relaxes
Tiny hairs known as cilia clean the trachea of dirt and germs before it can enter the lungs
Hairs known as cilia, found inside the alveoli, collect the dirt and germs to be expelled from the lungs
Mucus found in the bronchial tubes collects dirt and germs that gets into your lungs. Tiny hairs called cilia work to sweep out the debris collected to keep your lungs clean.
27. The term “a smoker’s cough” refers to ________________ , which is caused by a long-term inflammation of the bronchi.
Emphysema
Lung cancer
Chronic bronchitis
Cilia degeneration
28. Slow-twitch muscles are needed for:
Quick, short bursts of energy for high intensity
Endurance activities
Speed or power activities
Low endurance and short duration exercises
29. Select the answer below that best fits the following description.

Voluntary
Come in pairs
Attach to the bones through tendons
Made up of long, cylindrical fibers

Striated muscles
Cardiac muscles
Smooth muscles
Contracted muscles
30. Select the answer below that best fits the following description.

Involuntary
Found in internal organs
Can stretch or maintain tension for long periods of time

Striated muscles
Cardiac muscles
Smooth muscles
Skeletal muscles

The Expert answers:

I’m almost don’t this exam, and it wasn’t easy. I go to CA also and if your willing to trade I could give you the correct answers when I submit it. You can email me if you want.

Charles asks…

Health, Fitness, and Nutrition Final?

92%!!!! 🙂 You are welcome 😀

1.
Nutrition is the process of the body using the foods that we eat in order to sustain life. (1 point)
• (1 pt) True
• (0 pts) False
1 /1 point
2.
A high intake of fats has become a problem because of its direct relationship to heart disease and cancer. (1 point)
• (1 pt) True
• (0 pts) False
1 /1 point
3.
Risk factors: (1 point)
• (0 pts) refer to being in good shape or physical condition
• (0 pts) the processes and functions of the body
• (0 pts) social needs, social behaviors, and social problems
• (1 pt) traits that increase the possibility of developing an illness or disease
1 /1 point
4.
Flexibility (1 point)
• (0 pts) the ability of a tendon to move through its full range of motion
• (1 pt) the ability of a joint to move through its full range of motion
• (0 pts) the ability of a muscle to move through its full range of motion
• (0 pts) the ability of a ligament to move through its full range of motion
1 /1 point
5.
A condition in which the pancreas does not produce and/or utilize enough insulin to meet the body’s needs: (1 point)
• (0 pts) type 1 Diabetes
• (1 pt) type 2 Diabetes
• (0 pts) pancreatitis
• (0 pts) none of the above
1 /1 point
6.
Health-related factors refer to: (1 point)
• (0 pts) cardiovascular efficiency
• (0 pts) muscular strength and endurance
• (0 pts) flexibility and body composition
• (1 pt) all of the above
1 /1 point
7.
Balance is: (1 point)
• (1 pt) the ability to maintain control of your body while stationary or moving
• (0 pts) the ability to combine strength and speed in activities such as throwing and jumping
• (0 pts) our ability to use the senses to produce accurate movements
• (0 pts) the ability to change direction of your body quickly
1 /1 point
Note: Questions 8 and 9 were entered in error. Please select any answer choice to receive 1 point. These questions will be removed for the ’10-11 school year.
8.
__________ is a type of connective tissue found between the bones which allows for the smooth movement of joints. (1 point)
• (1 pt) Cartilage
• (1 pt) Synovium
• (1 pt) A tendon
• (1 pt) A ligament
1 /1 point
9.
The _____joints allow for turning and rotation. (1 point)
• (1 pt) pivot
• (1 pt) hinge
• (1 pt) ball and socket
• (1 pt) gliding
1 /1 point
10.
Obesity refers to a condition of being ____ % or more overweight than an ideal body weight. (1 point)
• (0 pts) 20
• (1 pt) 30
• (0 pts) 40
• (0 pts) 50
1 /1 point
Note: This question was entered in error. Please select any answer choice to receive 1 point. It will be removed for the ’10-11 school year.
11.
Stretches that do not involve motionand are held for a brief period of time are called: (1 point)
• (1 pt) isometric stretches
• (1 pt) static stretches
• (1 pt) isotonic
• (1 pt) PNF stretches
1 /1 point
12.
The pulmonary valve and the aortic valve ____ as the ventricles begin to contract. (1 point)
• (0 pts) close
• (1 pt) open
• (0 pts) contract
• (0 pts) relax
1 /1 point
13.
_________ gradually become smaller and smaller and divide into capillaries. (1 point)
• (0 pts) Veins
• (1 pt) Arteries
• (0 pts) Capillaries
• (0 pts) Alveoli
1 /1 point
14.
________________refers to the pressure in the arteries when the heart is at rest, between beats. (1 point)
• (0 pts) Blood Pressure
• (0 pts) Systolic pressure
• (1 pt) Diastolic pressure
• (0 pts) Intra-cranial pressure
1 /1 point
15.
What is a muscle fiber? (1 point)
• (1 pt) the functional unit of a cell
• (0 pts) the neuron that conducts impulses for a muscle contraction
• (1 pt) the single cell of a muscle
• (0 pts) none of the above
1 /1 point
16.
The organ that produces hormones such as insulin in order to break down and use food is: (1 point)
• (0 pts) the kidneys
• (1 pt) the pancreas
• (0 pts) the intestines
• (0 pts) the colon
1 /1 point
17.
According to the lesson content, the average adult body is about ____% water. (1 point)
• (0 pts) 30
• (0 pts) 45
• (1 pt) 55
• (1 pt) 60
1 /1 point
18.
__________ occurs when the body loses an excessive amount of water. It is can be caused by a number of things including excessive sweating without fluid replacement, drugs, alcohol, caffeine, and improper diet. (1 point)
• (0 pts) Hyperthermia
• (0 pts) Hyponatremia
• (1 pt) Dehydration
• (0 pts) Hypotension
1 /1 point
19.
_________is an abnormal loss of normal bone density that causes bones to become porous, fragile, and brittle. (1 point)
• (0 pts) Osteoarthritis
• (1 pt) Osteoporosis
• (0 pts) Ketosis
• (0 pts) None of the above
1 /1 point

The Expert answers:

Do you have questions 20-50? =S I’m so far behind and could really use the help to get something out of the way, lol. Thanks in advance 🙂

Donald asks…

I need Personal fitness help!!!?

11. The goal of _____________________ as part of the cool down is to relax the muscles and improve their maximum range of motion.
Easy breathing techniques
Static stretching
Light activity
Posing

12. ___________________, which involves holding a muscle at greater than resting lengths for 20 to 30 seconds, is the best way to improve flexibility.
Callisthenic training
Weight training
Static stretching
Yoga and pilates

13. The term ________________ refers to the bending movement around a joint.
Flexion
Endurance
Extension
Stretching

14. The straightening movement of muscles at a joint is referred to as ____________.
Flexion
Endurance
Extension
Stretching

Phrases
A. Stretching a muscle beyond its usual maximum extension
B. Each muscle must be stretched individually to improve flexibility
C. Slow, controlled movements through a full range of motion, best for warm up
D. Holding stretches for 20 seconds, best for cool down
E. Small but consistent increases in range of motion

15. Overload

16. Progression

17. Specificity

18. Dynamic

19. Static

20. Range of motion (R.O.M.) exercises can help to improve ________________ as well.
Progression
Overload
Flexibility
Bone density

The Expert answers:

HA ha ha i hated the physical side of sport, but loved the theroy
11- static stretching

12- see above

13- flexion

14- extension

15-a

16-e

17-b

18-b

19- d

20- flexibility

Donna asks…

Personal Fitness Final? prt 2?

13. The term ________________ refers to the bending movement around a joint. (1 point)
(1 pt) Flexion
(0 pts) Endurance
(0 pts) Extension
(0 pts) Stretching
1 /1 point
14. The straightening movement of muscles at a joint is referred to as ____________. (1 point)
(0 pts) Flexion
(0 pts) Endurance
(1 pt) Extension
(0 pts) Stretching
1 /1 point
For questions 15-19, match the term with the correct phrase it corresponds to, by filling in the blank with the letter of the corresponding phrase.

Phrases

A. Stretching a muscle beyond its usual maximum extension
B. Each muscle must be stretched individually to improve flexibility
C. Slow, controlled movements through a full range of motion, best for warm up
D. Holding stretches for 20 seconds, best for cool down
E. Small but consistent increases in range of motion

15. Overload (1 point)
(1 pt) A
1 /1 point
16. Progression (1 point)
(1 pt) E
1 /1 point
17. Specificity (1 point)
(1 pt) B
1 /1 point
18. Dynamic (1 point)
(1 pt) C
1 /1 point
19. Static (1 point)
(1 pt) D
1 /1 point
20. Range of motion (R.O.M.) exercises can help to improve ________________ as well. (1 point)
(0 pts) Progression
(0 pts) Overload
(1 pt) Flexibility
(0 pts) Bone density
1 /1 point
21. Which of the following statements accurately describes the path of oxygenated blood? (1 point)
(0 pts) Oxygenated blood is taken to the heart, from the lungs into the left atrium via the pulmonary arteries
(0 pts) Oxygenated blood is taken to the heart, from the lungs into the right atrium via the pulmonary veins
(1 pt) Oxygenated blood is taken to the heart, from the lungs into the left atrium via the pulmonary veins
(0 pts) Oxygenated blood is taken to the heart, from the lungs into the left ventricle via the pulmonary veins
1 /1 point
22. Blood pressure is considered high if it stays at ________ or higher. (1 point)
(0 pts) 120/80
(0 pts) 95/40
(0 pts) 130/70
(1 pt) 140/90
1 /1 point
23. Which of the following statements is not true? (1 point)
(0 pts) Pulmonary arteries carry blood to both lungs
(0 pts) Blood is distributed throughout the body from the aorta
(0 pts) The coronary arteries supply the heart with blood
(1 pt) Wastes are carried by the blood from the body to the heart through the left ventricle
1 /1 point
24. The ___________ is a strong wall of muscle that contracts to create a suction in the chest to draw in air and expand the lungs. When the muscle relaxes, the chest cavity decreases and the air is pushed out. (1 point)
(0 pts) Pulmonary artery
(0 pts) Breathing apparatus
(0 pts) Trachea
(1 pt) Diaphragm
1 /1 point
25. Which of the following statements is NOT true? (1 point)
(1 pt) Consuming high sugar food right before exercising will give the body a boost of energy for your workout.
(0 pts) The body relies on stored energy to fuel a workout.
(0 pts) Diabetes is a disorder involving the way the body handles sugar.
(0 pts) Eating too much sugar immediately before or during exercise can increase the risk of gastrointestinal problems
1 /1 point
26. Select the answer below that best describes how the lungs are kept free of germs and dirt from the air. (1 point)
(0 pts) The alveoli act as filters for the lungs collecting particles of dirt and germs to be exhaled when the diaphragm relaxes
(0 pts) Tiny hairs known as cilia clean the trachea of dirt and germs before it can enter the lungs
(0 pts) Hairs known as cilia, found inside the alveoli, collect the dirt and germs to be expelled from the lungs
(1 pt) Mucus found in the bronchial tubes collects dirt and germs that gets into your lungs. Tiny hairs called cilia work to sweep out the debris collected to keep your lungs clean.
1 /1 point
27. The term “a smoker’s cough” refers to ________________ , which is caused by a long-term inflammation of the bronchi. (1 point)
(0 pts) Emphysema
(0 pts) Lung cancer
(1 pt) Chronic bronchitis
(0 pts) Cilia degeneration
1 /1 point
28. Slow-twitch muscles are needed for: (1 point)
(0 pts) Quick, short bursts of energy for high intensity
(1 pt) Endurance activities
(0 pts) Speed or power activities
(0 pts) Low endurance and short duration exercises
1 /1 point
29. Select the answer below that best fits the following description.

Voluntary
Come in pairs
Attach to the bones through tendons
Made up of long, cylindrical fibers

(1 point)
(1 pt) Striated muscles
(0 pts) Cardiac muscles
(0 pts) Smooth muscles
(0 pts) Contracted muscles
1 /1 point
30. Select the answer below that best fits the following description.

Involuntary
Found in internal organs
Can stretch or maintain tension for long periods of time

(1 po

The Expert answers:

If any of you need a new glucose meter, my sister just got one for free. A nurse at her doctors office told her about a company that is giving them away to help out people that need help. You can visit their website here to see if you qualify. Http://ow.ly/1ruQH

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Your Questions About Fitness

Mary asks…

What do can I get to be around a gym or fitness equipment?

I am out of shape and I need a daily exercise routine desperately. I am unemployed right now and I cannot afford to buy equipment. Is there a job that I can apply for where I can be around exercise equipment or a gym. I am not a certified trainer and physical therapist, but do you what else I could apply for so that I can be around the gym or equipmenta?

The Expert answers:

Most gyms will give their employees free memberships. Apply to work at with the cleaning crew, at the front desk, smoothie bar if they have one, or the daycare if they have one.

Mark asks…

can we start exercise at a later age?

coz im too busy right now, and i have to concentrate really on my studying to pass. can’t we just start the regular fitness routine later on, after iam in job? can’t we be healthy with everyday walk to college?

The Expert answers:

Start when you want. Its not gonna make a massive difference whether you start now or in 6 months time.
It just hard starting again

Donald asks…

Can someone help me with my fitness and diet please?

OK at present I am 21, 5’10”, about 12 stone (in the region of 165 pounds). I enjoy keeping fit and try to do my best to exercise and eat a healthy diet around my studies and part-time job stacking shelves.

At present my routine is to have porridge with a dollop of jam and a banana for breakfast around 9.

Fifty press-ups and sit-ups mid-morning.

A bowl of tomato soup with two slices of wholemeal bread, 3 crackers and two slices of mild cheddar for lunch around 12-1.

Fifty sit-ups and press ups mid-afternoon, followed by a cereal bar.

Meat and vegetable dinner (pie and greens, roast chicken etc) around 6.

8 mile run around 8.

I gave up smoking two months ago along with chocolate, coke (the drink!) and sugar in my tea.

Is this A) a healthy lifestyle for a 21 year old?

B) how can it be improved WITHOUT joining a gym (I simply do not have the money so it is not an option, as much as I’d like it to be)

C) Would a protein shake at dinner do any good?
My aim is simply to be fit and healthy, I am not worried about physical appearance (looking big or small). I only ask about the protein shake as they seem to be in fashion?!

I can get my hands on a bench and old barbell if this would help- it’d go in my back garden so I could only use it during sociable hours! But I can only lift something in the region of 40kg (not including the bar itself).

Thanks guys, I know this is a bit long winded but I really value your advice.

The Expert answers:

You seem to be doing pretty well young man. About the only thing I would suggest is to do some swimming. I am nearly three times your age and it keeps me in trim but try to put some real effort and distance into it. Exercises plenty of muscles and is good aerobically.

Charles asks…

What is the best way to study for the ACE(American Council of Exercise) test?

I want to become a personal trainer, and I was told ACE is the most popular certification in the fitness world (US). I did not study fitness in college, and I only want to do this as a part time job (I have extensive atheletic experience through HS and College sports). What is the best way to study for ACE if I have no prior education in fitness? How long is the test? is it hard? Please let me know!!! Thanks!

The Expert answers:

That test (and all others) are complete bullshit. But you do have to take them if you want to be a personal trainer. Remember, accept what the teachers tell you, then forget it all and do research on better methods. The programs, methods, and all the stuff they give you for the test is just complete mediocrity. It has absolutely no value in working out. Just give your clients DeFranco’s workouts and they will see more results in one month than in one year following the program of the ACE “professionals”.

Maria asks…

How can I get my fitness level back with my current job?

Since April of this yr, I am often on the road, visit customers and stay in hotels. I am a Sales person. I used to be very fit, running 4 times a week…It is hard to find an area where I can run or exercise. Now my belly is getting bigger, I am not eating healthily, I watch a lot of TV and I feel tired. How can I get my fitness level back with my current job? Any suggestions, welcome. Thanks.

The Expert answers:

Do these hotels have gyms? Or you could go jogging in the areas around the hotel your staying at, just get a map of the area.

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Your Questions About Fitness

Ken asks…

Do you think this has anything to do with the start of the menopause?

I am approaching 47 years old. I am healthy and quite fit. My periods are a normal 25-28 day cycle and last approximately 3 days and are always light. Last november I went through a very bad time with sleeping. Suddenly I was unable to sleep at all at night or even by day. Not even for a short time. After christmas I was in such a state emotionally and physically tired, my GP put me on anti depressants to reduce my anxiety and prescribed Temazepam to help me sleep. I wasn’t happy about being on anti depressants because I wasn’t depressed but he felt he had to slow my body down because my head was going at 90mph and he said eventually I would ‘crash’. I tried every kind of remedy to help with my sleep problem. I saw a hypnotist for 7 sessions. Costly and didn’t help at all. I then had an oppertunity to attend The Lightning Process, a 3 day intensive course that helps you to re- program your brain to ‘doing’ positive. After 2 days of the course finishing, I began to sleep again and I also began an extreme fitness programme called P90X. It’s an American fitness workout with 12 dvd’s. This all helped to make me feel fitter and stronger in body and mind and I have been sleeping without any sleeping tablets or anti depressants for 4 months. I was able to stop both with few side affects within 2 weeks. Life has been going along without any stresses or change since then but last week, I couldn’t sleep at all. I tried not to panic and just remember we all have bad nights. The next night, I couldn’t sleep again and alarm bells started to ring because this is how it started before ‘out of the blue’. I have now gone 4 nights without being able to sleep and I weakened on the 3rd night and took Temazepam. I just wondered if maybe this could be the start of the menopause. I have no other explanation of what can be causing me this. Did anyone else experience this? My GP said I am too young to start the menopause but I know many women who were younger than I am who started it. I have no other symptoms to suggest it can be menopause, no mood swings, still have good sexdrive. I was so certain my positive attitude and daily exercise was helping me but now I don’t know what to think is happening to me.
Thank you all who have answered me with feasibe answes. I have booked an appointment to see my GP again and will ask if its possible to have my hormone levels tested to rule out wondering if its the start of the menopause. I have also started taking Temazepam again in the hope it kick starts me back to sleeping because I couldn’t go another night without sleeping. Trying to stay positive and not go into passive mode!

The Expert answers:

If I were your GP, I’d refer you to a gynecologist who can order some tests to determine the level of hormones in your system. At 47, for some women is not too early for menopause. However, the symptom of not being able to sleep is not common. Anxiety, change in libido, hot flushes, irritability are some of the more common ones. The sleep problem may be an indication of a psychological fear of menopause and may also need evaluation by a psychiatrist. Bear in mind that 47 is mature but not old.

Lisa asks…

HELP ME PLEASE WITH MY CARDIO WORKOUTS/SCHEDULE !?

so i’ve signed up for 24 hour fitness and they gave me a “tour” and the guy that showed me around was also suppose to show me a few exercises which he never did all he could do was talk about how much body fat i had and all that issh . which doesn’t motivate me that well because honestly i don’t know anything about the gym, some of the exercises and machines are intimidating and i’ve heard that you can’t have your heart rate up passed a certain point or you’ll burn your muscle and you can’t go too low or you won’t be burning fat at all .. so really i’m stuck ? i’m a female btw, so idk i need a good routine for women i currently weigh 175 i use to be 140 =/ i do the olypticals and i’m usually on there for 30-40 minutes everytime i go in there, i want to lose at least 20-30 pounds and gain a little definition, like toning and stuff, what exercises or machines should i do and for how long ? i need a good work out routine please help me 😐 i’m really stuck and i want to lose weight really bad . thank youuuuuuuu

The Expert answers:

Your heart rate depends on your age. 220- (your age) is your maximum heart rate. Elliptical is not an intense form of cardio, if you want to lose that much weight go on the treadmill. Walk and warmup for ten minutes, jog for 10-20 minutes, run for 5 minutes and walk very slowly for another 10 minutes. Climbing up stairs will give you “tone and stuff”. Climb up at the stairs at least 6 times. Proper diet helps too

Ruth asks…

Is it better to be toned or is it better to be strong?

I am asking this because I am trying to figure out what most people are aiming to get out of fitness and exercise. I am a 36 year old guy who weights 170 and is 5’8″. For the past two years, I have aimed to mostly get toned but also a bit strong. My workout routine every other day consisted of: pull ups (3 sets of 10), push ups (75), sit ups (50), leg lifts (50), planks, bodyweight squats (25), and bodyweight lunges (25). I recently found out that deadlifting is the truest test of overall strength and I tried to do it for the first time three weeks ago and was embarrassed and ashamed that I could not pull my body weight. On my third session, I was only doing three sets of 147 pounds at 8 reps per set. But there are many small women in Crossfit (between 100 and 150 pounds) on youtube who are easily pulling their weight the first time and are deadlifting between 250-350 pounds in a relatively short amount of time. I would try Crossfit but it just looks so extreme. I want to get stronger but I don’t want to do all of that cardio. Should I aim to be a powerlifter or should I just stay with my toning (with a little strength training) routine?

The Expert answers:

I personally like toned.
Because for me personally because I’m a girl I don’t want to have massive muscles that will make people think different of me (like something’s wrong with that chick). So like with toned I still look normal but still be able to do the same things.
And then for guys some guy with huge muscles honestly is a turn off, makes them seem cocky. I like a guy that’s toned because they seem more likable. Like a guy with huge muscles seem like they spend all day at the gym and are obsessed with it, a guy that’s toned just seems like he does it to stay fit not to show off.

Sandy asks…

Minneapolis Somali Women Please Help?

I am writing a paper on Minneapolis area Somali Women and a lack of culturally acceptable workout facilities in the area. Anyone who can help answer some surveys would be much appreciated. I am trying to ask young somali women but anyone from the area or who has personal experience would be great too. Please respond to this with the surveys and answers or email them to me at gese0901@stcloudstate.edu.
surveys are as follows

Survey #1

1.Do you believe there is a direct correlation between the declining health in young female Somali immigrants and a lack of culturally acceptable fitness locations in which they may exercise?
__ Yes __ No

2.Do you believe there are enough culturally acceptable fitness locations in the Minneapolis area for these girls?
__Yes __No

3.What are the culturally acceptable clothing options for young Somali women to wear in a gender integrated fitness location?
_________________________________________________________-

__ Unsure

4.What are the possibly dangers of breaking these acceptable guidelines?
_________________________________________________________-

__Unsure

5. Have you personally experienced difficulty in finding an appropriate physical fitness location in the Minneapolis area?
__Yes __No

6.If you answered yes to question 5 please describe your personal experience

____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

__ Check here if you would rather not describe your experience.

7.Do you know others who have experience difficulty in finding an appropriate physical fitness location in the Minneapolis area?
__Yes __No

8.If you answered yes to question 7 please describe your personal experience

____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
__ Check here if you would rather not describe the experience or if you are unsure of the story.

9.Are you aware of any current activity in the Minneapolis area that is trying to solve the problem?
__ Yes __No

10.If you answered yes to question 9 please describe the activity

____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

and

Survey 2
1.Are you Somali?
__Yes __No
2.Are you Muslim?
__Yes __No
3.Gender
__M __F
4.How old are you?
__________
5.Where do Somali women exercise in the Minneapolis area?
________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

6.Are there enough locations for such exercise?
__ Yes __ No
7.Have you witnessed declining health amongst young Somali women in recent years?
__Yes __No
8.If you answered yes to question 7 what do you think may be the causes of that decline in health?
________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

The Expert answers:

I’m just gonna take Survey 2.

1. Am I Somali?
Yes, 1/4 Somali, 3/4 Kenyan

2. Are you Muslim?
No.

3. Gender?
Male

4. How old am I?
17

5. Where do Somali women exercise in the Minneapolis area?
I didn’t know that this was an issue. All fo the Somalis I know just go to the gym, but then again many of the ones I know don’t wear bui buis or any other conservative attire.

6. Are there enough locations for such exercise?
Idk

7. Have you witnessed declining health amongst Somali women in recent years?
No, but then again I’ve only been alive for 17 years and all of my Somali friends are still teenagers.

Mary asks…

Well I’m trying to lose weight, and i saw this website…?

http://www.maxworkouts.com/workouts_for_women/

It talks about how spot training doesn’t work, those “one muscle” excerises dont work, aerobic exercises are not very good, yoga/pilates are useless, and how many exercises burn away MUSCLE. Also, many TRAINERS even use outdated stuff. He also said those magazine articles about losing weight dont work/help. Also, situps and crunches don’t work AT ALL, in fact NO EXCERSISE can help lose stomach fat….whatt???

I do all the stuff the website/Max said wasn’t right, and now I”m confused and lost because am I doing alot of stuff wrong? I love yoga, Women‘s Fitness and other fitness magazines, swimming, situp/crunches, one-muscle exercise, all that stuff. Also, I always use the same exercises repeatedly…AND I ALWAYS USE MACHINES!!!

Help!!

The Expert answers:

If you get upset because you don’t like what a website says, you’re going to be upset a lot. That website and thousands of other websites are just scamming you to get your money. It’s easy to build a website on the cheap so there are millions of them and most of them a worthless or near worthless.

The internet is full of bad information for the simple reason that anyone can say anything about any product without fear of repercussions. The result is the internet is awash in junk…bad information which spawns myths and misconceptions about all sorts of things.

Always be skeptical. Internet sellers will do anything to get your money including using fake reviews, phony testimonials, bogus science papers, false articles, celebrity whores, scam news reports and more. Never believe advertising without cross checking or confirming the information with valid sources. Advertising cannot be trusted!! Try to avoid dot COM websites and use dot GOV and dot EDU sites. Websites will cool looking graphics and lots of advertising should be avoided and those at the top of the search results should be suspect. I always check page 2 or 3 or more of the search results looking for a dot GOV or dot EDU site. On the internet, bad information is easy to find. The good information is hard to find. The stuff at the top of your search results will be the most popular websites and those are usually not where you get the best information. Popular does not mean good, it means mediocre.

Here’s a fake website as an example –> http://www.wemarket4u.net/fatfoe/index.html . This one, however, is a good one because it was designed to help you understand how scammers work. Click the “Submit Answers” button and you’ll see what I mean.

Don’t forget about libraries. They’re still pristine places to go for information unpolluted by the junk information which is so prevalent on the internet.

Another problem you should correct is the idea that somehow fat loss is about exercise. It’s not. Fat loss is about proper eating habits. If you want to lose fat, you must control your caloric intake because you can always eat more calories than you can burn.

You should select your gym activities or exercises based on goals which they can be expected to achieve. For example, resistance exercises for strength, aerobic exercises for endurance, cross training for toning, etc.

If you have no goals except fat loss, all you need to do is burn calories and you don’t need a gym or special exercises for that. Just do something you enjoy that requires moving a lot of weight for a long time such as walking, biking, swimming, dancing, sports, etc.

If you want to know how to lose fat and eat right, read my answer about why exercise is not the key to fat loss —> http://answers.yahoo.com/question/index;_ylt=AlTDB0OPAGPzNFiPDNJ4QZXty6IX;_ylv=3?qid=20111013033752AA48FJG

Good luck and good health!!

?

PS: Here are some good websites you may find useful.
• A MUST FOR DIETERS http://www.freedieting.com/
• BEST DIET TOOL ON THE WEB http://www.myfitnesspal.com/
• NUTRITION DOT GOV http://riley.nal.usda.gov/
• ALL ABOUT FOOD http://www.mypyramid.gov/

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Your Questions About Fitness

David asks…

What kind of contact should I have with my horse?

I am starting to get a little more serious with my mare’s training and I would like some advice on what contact I should have with her mouth.

First, some info about her, and my riding style.
I am an experienced rider and would prefer advice only from other experienced riders/trainers, please.
My mare is a 16 year old QH who acts like a 4 year old. She is inexperienced, touchy, high-strung, and energetic but is very well educated and willing, she just gets over-excited.
The problem is, I think, that she was broken in Western. I ride English and the mare has also been trained for English and ridden English for most of her life as well. I am a classical-style rider and have very light and soft hands, and use mostly my legs, seat and voice for aids. Whenever I pick my reins up to have a closer contact with her, she throws her head in the air and is not round, supple, and relaxed like she is when I ride with a loose rein. I think this is because one of her previous riders might have had a nasty habit of jamming her in the mouth, as she used to do this every time I asked for a canter, however now only does it when I shorten my reins. She also tends to throw little bucks when I shorten my rein as well, possibly for the same reason? My previous trainer had me shorten my reins to a point where I could play with her mouth by squeezing the reins and she did come down a bit but it was hard keeping her there and I’m very worried about hurting her soft mouth or making her hard and unresponsive.

I am also jumping her over some D grade jumps to keep her fitness up, with maybe some competition work in the near future. I know she is getting on with her age, but she is an extremely fit mare showing no signs of aging in either body, mind or spirit – trust me. I am worried that having a loose rein whilst jumping will set me back somehow, but at the same time I can literally take my reins off and jump her with full control just with seat, legs, and voice so I’m not too sure what approach to take.

Should I put a martingale on her, and shorten my reins a bit anyway and squeeze a little to get her to round up, as riding with a loose rein in the hacking ring is not really ideal? Or should I just stick with what I know she goes well with?
Yes, she has seen the horse dentist 2 weeks ago and had her teeth done. I am riding her in a single-jointed snaffle however I will be changing her over to a french-link because she does have a very sensitive mouth and I’m constantly worrying about the nutcracker action.

The Expert answers:

Well it sounds like you definitely need a little more contact.

I had a problem similar to this with my horse when re-training him- and the trick is to do it SLOWLY.

Warm her up on a loose rein. Then shorten your reins a few inches, and complete the next steps of your session.
Keep shortening by degrees.
If she starts tossing her head, keep the contact- and push her through it with your legs. Keep working her on the tighter rein until she is relaxed- once she relaxes, release the inside rein as a reward.

You need to be able to feel every movement of her mouth- without pulling or jabbing. Make sure your hands are always going with the movement of her head and mouth, and always give her that release on the inside rein when she softens.

Using the inside rein as reward worked wonders with my boy- so that’s my best suggestion.

Sharon asks…

WHY! 25 point bonus*?

a,b,c, or d answers
PLEASE HELP ME ON THIS QUIZ!
its for my health class!

1. Which of the following factors is most clearly associated with premature death caused by heart disease, stroke, some cancers, and diabetes mellitus?

sexually transmitted infections
polluted air
lack of immunizations for children
poor choice in fitness and nutrition

2. What is the most common mood disorder resulting in a constant state of sadness?

bipolar disorder
schizophrenia
depression
paranoia

3. What are signs and symptoms of the stress response?

increased heart rate, increased digestion, increased breathing, increased energy
decreased heart rate, increased digestion, decreased breathing, decreased energy
increased heart rate, decreased digestion, decreased breathing, increased energy
increased heart rate, decreased digestion, increased breathing, increased energy

4. Taking time to sleep eight hours a night, eat properly, wear a helmet, and exercise sixty minutes daily will best maintain which of the following?

physical health
social health
spiritual health
emotional health
mental health

5. Which of the following describes the best way to express anger?

Shake your fist and yell at someone who accidentally ran into you with their shopping cart.
Don’t talk to anyone at home for one week because you had your feelings hurt at a party.
When told you didn’t get the promotion at work, go out and garden or run.
Get mad because you failed your test, and eat everything you can possibly find.

6. What is any action or condition that may impair our health called?

a disability
physical health
a risk factor
an inherited trait

7. What are characteristics, or traits, acquired from our parents called?

environmental traits
genetic traits
cultural traits
spiritual traits

8. Which of the following is the best definition of quality of life?

freedom from illness and disease
nutritious food leading to a lot of energy
overall satisfaction that a person gets from life
one’s ability to pay his or her own bills

9. When making a decision, which of the following should a person not always consider?

how it reflects one’s own personal values
risks that may increase the possibility of injury
benefits of the choice
peers’ opinions

10. Of the following, which would be the LEAST reliable website for health information?

www.nih.gov
www.marchofdimes.org
www.jhu.edu
www.medicine.com

11. Which of the following identifies the well-being of your body, your mind, and your relationships with other people?

health
fitness
risk factor
heredity

12. Adam fails the test on the digestive system in class. He tells his teacher the reason he failed the test was that his mother had been too demanding that he do the household chores, so he had no time to study. What defense mechanism is he using?

projection
denial
reaction-formation
daydreaming

13. A person who has been fasting for twenty-four hours will most likely function on what level of needs?

safety
physical needs
social needs
self-esteem
self-actualization

14. In what phase of the General Adaptation Syndrome does the body try to detect a change and start the fight-or-flight response to cope with it??

alarm
resistance
exhaustion
eustress

15. Wayne has a good job but finds it difficult to get out of bed in the morning because he has no energy and has been feeling sad. In fact, he has called in sick ten days in one month. From which mood disorder may he be suffering?

anxiety
panic disorder
depression
obsessive-compulsive

16. How are genetic traits passed from one generation to the next?

ATP
DNA
RNA
STP

17. Anthony finds it difficult to work with Brittany because one week she is extremely happy and the next week she is very sad and withdrawn. From which mood disorder may Brittany be suffering?

obsessive-compulsive disorder
depression
phobia
bipolar disorder

18. The ability to work with others best describes which of the following?

physical health
social health
spiritual health
emotional health
mental health

19. The “fight-or-flight response” is also called the

stress response
relaxation response
sleep response
facilitated response

20. What is the ma

The Expert answers:

Im pretty sure that this will earn at least a B…

1.d
2.c
3.d
4.a
5.c
6.c
7.b
8.c
9.d
10.a
11.a
12.c
13.b
14.d
15.c
16.b
17.d
18.b
19.a
20. ?

Daniel asks…

Are Video Games good for you?

Many people have discounted ALL video games as helpful to your well-being. But there are a few out there that someone says are needed to play.
1.) ‘Dance Dance Revolution’: For workouts, because it involves your entire body. ‘Yourself Fitness‘ as well.
2.) ‘Brain Games’: Beacuse you should challenge your mind at least once a day.
3.) Games like ‘WoW’, ‘Everquest’, ‘Halo2’, and others that require insane amounts of sitting around aren’t good for you unless you take frequest breaks to get up and move around.
3.) 1337 (“LEET” means ‘ELITE’) playes often sit around playing for hours or days on end without moving, bragging to you about how much the can kick your sorry rear around. But in real life, you can probably brag that you haven’t grown overweight like most of them have. (inactivity)
4.) Suicide. There have been many cases that the media has linked to Video Games, but in reality, 95% of those case resulted in a depression of only having friends online and no one to help…

The Expert answers:

I know they are a excellent way to persuade children into learning. I think it is like everything else. Moderation!!!!

Mary asks…

Help w/ my health quiz ):?

a,b,c, or d answers
PLEASE HELP ME ON THIS QUIZ!
its for my health class!

1. Which of the following factors is most clearly associated with premature death caused by heart disease, stroke, some cancers, and diabetes mellitus?

sexually transmitted infections
polluted air
lack of immunizations for children
poor choice in fitness and nutrition

2. What is the most common mood disorder resulting in a constant state of sadness?

bipolar disorder
schizophrenia
depression
paranoia

3. What are signs and symptoms of the stress response?

increased heart rate, increased digestion, increased breathing, increased energy
decreased heart rate, increased digestion, decreased breathing, decreased energy
increased heart rate, decreased digestion, decreased breathing, increased energy
increased heart rate, decreased digestion, increased breathing, increased energy

4. Taking time to sleep eight hours a night, eat properly, wear a helmet, and exercise sixty minutes daily will best maintain which of the following?

physical health
social health
spiritual health
emotional health
mental health

5. Which of the following describes the best way to express anger?

Shake your fist and yell at someone who accidentally ran into you with their shopping cart.
Don’t talk to anyone at home for one week because you had your feelings hurt at a party.
When told you didn’t get the promotion at work, go out and garden or run.
Get mad because you failed your test, and eat everything you can possibly find.

6. What is any action or condition that may impair our health called?

a disability
physical health
a risk factor
an inherited trait

7. What are characteristics, or traits, acquired from our parents called?

environmental traits
genetic traits
cultural traits
spiritual traits

8. Which of the following is the best definition of quality of life?

freedom from illness and disease
nutritious food leading to a lot of energy
overall satisfaction that a person gets from life
one’s ability to pay his or her own bills

9. When making a decision, which of the following should a person not always consider?

how it reflects one’s own personal values
risks that may increase the possibility of injury
benefits of the choice
peers’ opinions

10. Of the following, which would be the LEAST reliable website for health information?

www.nih.gov
www.marchofdimes.org
www.jhu.edu
www.medicine.com

11. Which of the following identifies the well-being of your body, your mind, and your relationships with other people?

health
fitness
risk factor
heredity

12. Adam fails the test on the digestive system in class. He tells his teacher the reason he failed the test was that his mother had been too demanding that he do the household chores, so he had no time to study. What defense mechanism is he using?

projection
denial
reaction-formation
daydreaming

13. A person who has been fasting for twenty-four hours will most likely function on what level of needs?

safety
physical needs
social needs
self-esteem
self-actualization

14. In what phase of the General Adaptation Syndrome does the body try to detect a change and start the fight-or-flight response to cope with it??

alarm
resistance
exhaustion
eustress

15. Wayne has a good job but finds it difficult to get out of bed in the morning because he has no energy and has been feeling sad. In fact, he has called in sick ten days in one month. From which mood disorder may he be suffering?

anxiety
panic disorder
depression
obsessive-compulsive

16. How are genetic traits passed from one generation to the next?

ATP
DNA
RNA
STP

17. Anthony finds it difficult to work with Brittany because one week she is extremely happy and the next week she is very sad and withdrawn. From which mood disorder may Brittany be suffering?

obsessive-compulsive disorder
depression
phobia
bipolar disorder

18. The ability to work with others best describes which of the following?

physical health
social health
spiritual health
emotional health
mental health

19. The “fight-or-flight response” is also called the

stress response
relaxation response
sleep response
facilitated response

20. What is the major hormone that allows us to cope with stress but may also cause organ damage with chronic stress?

insulin
growth hormone
testosterone
adrenaline

21. Joe and Marsha were dating for six months when Marsha breaks up with Joe, saying that they both need to meet other people. Joe continues to call and tries to see Marsha, ignoring the fact that they broke up. What stage of grief is Joe in?

denial
anger
bargaining
depression
acceptance

22. What stage of grieving occurs when the potential loss has been accepted, but the person makes deals to get more time?

denial
anger
bargai

The Expert answers:

Poor choice in fitness and nutrition
Depression

Ruth asks…

Need help with Ab definition?

I’m a 29 year old male, 165 lbs., average build in my “suggested hight to weight” catagory and in general good health other than my smoking habit and asthma. My eating habits are not terrible as I eat in proper portions 3 – 5 small meals a day with the occasional candy bar every once in a while. I do my best to walk 4 miles every day in an hour and stay regularly active. In general I’m a pretty fit guy. My problem is my gut. It’s not large by any means but what I want is that 6 pack every guys dreams of. I don’t visit the gym often but do try and work my abs 3 – 4 times a week. I just cannot get that chiseled look. Can anybody suggest a way to achieve my goal keeping in mind that I am asthmatic and I do smoke (unfortunantly but it keeps my kids alive. Lol)?

I just need real helpful tips. If you’re a personal trainer, body builder, fitness instructor, dietician, weightloss coach, or athelete I would greatly love your imput. Please help me get beach ready for my trip to Florida in March.

Thanks

The Expert answers:

When training your abs with weighted moves for lower reps sets, you want to follow some of the same considerations you do when training other muscles groups:
1 – Choose the most challenging moves early in your workout when your energy levels are the highest. In some cases, this means doing the exercises that require more resistance first and then decreasing the weight as you fatigue.
2 – Keep your workouts short and intense. Achieving maximum intensity means you won’t need to do more than 9-10 sets on each training day (three sets of the lower abs, upper abs and obliques) rather than spending upwards of 30 minutes doing nonstop repetitions.

More on the site check it out

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Your Questions About Fitness

Thomas asks…

What should my health and fitness plan be for this summer?

I’m 12 years old, at a height of 4″11, and definitely weighing more than I should (at least 20 lbs. overweight-I think o.o). I want to not only lose weight, but become more healthy too. I want to look better and be more fit and lean for the next school year, so I definitely need some help. If you can, can you provide some exercises,tips, and the right foods to eat, or all in all, a health and fitness plan for me? It’ll be greatly appreciated :]

The Expert answers:

Being a personal trainer for 5 years , i could only advise you this . That at this stage of growth , you will encounter the most muscle gain/height gain/strength gain . The effects of puberty on your body is like instant growth enhancement . What you have to do to capitalise on this is a combination of things .

1) Improve on sports performance ( you are at your peak at mastering motor skill related activities , so pick up basketball , take jiu jitsu , and anything , and you will learn fast)

2) Do not do treamills (why do it when you can do soccer), you wanna burn calories , play soccer with friends , run up a hill , box , or wrestle younger siblings . Confirmed high calorie burn.

3) Do not take power lifting classes ( yes its true , it will stunt your growth , epiphyseal plates at the end of your bones will seal if you lift very heavy weights , stunting your growth )

4) Watch your diet ( eat more , just the low glycemic index foods) calculate your current weight , and your current calories , you can use a calorie counter at www.foodfocus.co.uk

5) Weight train sensibly , do weights but sensibly , lift any weight you can do for just 10 times and you cant do any more by the 11th .

But ultimately there are tons of advice i could dish out , why not take a look at this , a combination of all the best fitness industry information . Right here .

Http://72bc9sji5-8c4m1ylhv62q0tdz.hop.clickbank.net/

John asks…

Which magazine has better exercise and beauty tips?

Fitness or Self Magazine?
Which one has better workouts and tips?
Which one has better beauty tips?

The Expert answers:

I like self mag better..esp their pull out cards detailing some exercises

Sharon asks…

Could someone please help with some exercise tips for a future MtF transgender?….continued?

For those who don’t already know I’m a future Mtf transgender.
(I’ll be transitioning in future but I just can’t right now)
So ideally I’d like to prepare myself and try to make my figure as feminine as I can for now.
I know it’ll be limited until I begin hrt but I want to do what I can right now.

Am I doing the right exercises?

At the moment I’m using this stepper along with a set of weights 1x1kg and 1x.5kg. I think they only had one of each left in the store that’s why I ended up two different weights. lol
My stepper looks like this

http://www.traderscity.com/board/userpix1/2256-body-slender-shape-ltt-stepper-fitness-sport-equipment-exerciser-trainder-gym-equpment-1.jpg

And I’m also using an ab king pro like this one

http://www.ab-core-and-stomach-exercises.com/images/ab-king-pro.jpg

Are these exercises okay?
Or should I stop any them?
Maybe I’m just being paranoid but I feel like one of these exercises are making my shoulders or back bigger. Possibly the ab king pro?
I’m not really sure though.
Please help if you think you might know.
Thanks.

The Expert answers:

Relax, you’re doing fine.

Donald asks…

Can anyone give good skiing exercise tips?

Unfortunately I’ve been ill for the last 8 weeks so my fitness and strength has taken a hit. On the plus side I have just been given the all clear to go skiing… in 2 weeks time. I understand that I won’t be at the same fitness level as everyone else and will have to take it easy, but would like to do what I can to get the most from the trip.

What types of exercises, and how much should I do over the next fortnight? I realise 2 weeks is not enough time to get really fit and strong, but doing something is surely better than doing nothing.

The Expert answers:

With just 2 weeks I would focus on the quads. Strong quads will take pressure off the knees which are the most common source of injuries. Squats are the best exercise for this, look for variations on line. Remember to stretch well before and after exercise for maximum benefit.

Daniel asks…

Fitness tips for a thirteen year old?

I am 13, 5ft 7, about 7 1/2 stone. I have a reasonably good diet (lots of vegetables and potatoes and stuff). I’m not overweight, but I do nil exercise because I can’t get motivated to do any. For health reasons I’d like to improve on this. Any tips on how I could get more fit/toned, something I could do at home? (I can’t afford gym fees)

The Expert answers:

Even doing chores is exercise – dishes, vacuuming, cleaning, etc. However, I would advise investing in small weights (1-2 pounds) to lift and stretch with while you’re watching TV. Or if you have a garage, invest in a jump-rope?

If these aren’t options however, then go out to the park for a run or take a brisk walk around your neighborhood. Call your friends out to play a game at the park or to take a walk together (when I was your age I would often walk with my close friends once or twice a week – spending time together without spending money and getting in some exercise while at it!)

Basically, keep on your feet. If you find yourself lazing in the house, get yourself up and do stretches or sit-ups – just keep your body in motion, that’s all exercise is, Especially, if you aren’t wanting to lose a lot of weight but just keep your weight balanced or maybe shed a couple pounds.

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Your Questions About Fitness

Donald asks…

Is the Pilates “hundred” exercise effective?

Anyone heard any positives about this particular exercise?

I did it last night as part of my Pilates fitness routine & core workout and am usually a bit sore afterward but today, did not wake up sore for some reason. :/

Hope I did it right…maybe I am just getting used to the workout routine that I have been doing lately…lol

The Expert answers:

I have done these with my aerobics class and one-on-one with my clients.

I think that when i initially show them the exercise, they think it’s gong to be easy and ineffective. However, when done correctly, it is actually pretty difficult and when you do enough of them (usually 50-100 reps in a row), you will be sore the next day.

So, yes, the are very effective. They work mostly your upper abs. (ab exercises in which you raise your legs or knees works the lower abs).

To do them correctly, just make sure you are not bringing your chin into your chest; keep your head raised so that you are looking at the horizon and also keep your chest stuck out and your shoulders back (so that you are not rounding out your back).

Hope this helps!

George asks…

What is your workout routine at the gym? Does it work?

Mine is 40 mins cardio (Elliptical), 1 hour weights: 3 sets of 20 reps each of rowing, sitting bench press, chest press, arm curls (biceps), abs crunches, another abs exercise.

I do this 2 – 3 times a week for about a year now and I only see minimal results. I have no control on food though, I still eat a lot. Is it true that in achievingg fitness, food that you consume plays a higher percentage part and exercise is only a small percentage? My bro said that only 20% is exercise while the other 80% is from your food consumption.

The Expert answers:

My workouts vary each week. I enjoy BodyPump class, Step class, running on the treadmill, weight machine circuit. It works in that it makes me feel good and gets me toned, but I notice it increases my appetitie, so I usually weigh less if I don’t go to the gym for a couple of weeks or a month.

Weight loss is all about calories in vs calories out. 3500 calories is one pound. So if you aren’t burning more calories than you are eating then you will gain weight. If you burn more calories than you eat then you will lose weight.

Paul asks…

are u into exercises and workout routine? whats your opinion?

helo all. do u consider yourself a fitness freak or something like that? im a fitness freak myself. i work out regularly. and just now i gave a try to something called “feats of strength”. just push myself to the limit. in both muscular strength and muscular endurance. this is what i did just now, i weight 170lbs/77kg and i did 12 pushups in a row with a 120lbs/55kg person standing on my shoulder blades. all the way down all the way up. 12 pushups in a row with 120lbs standing on my back,. and then i rest and take a breath for less than 30 seconds and continue with 35 diamond pushups in a row. no more 120lbs on my back. just my bodyweight for 35 diamond pushups in a row. honestly, what do u think of my feats of strength for a guy who weights 170lbs/77kg and stands at 5’11/180cm. thanks and have a nice day.

The Expert answers:

Mr.President hows it goin….

David asks…

Could I lose weight by doing this workout routine..?

I’m in my teens and i’d really like to lose weight, since i’m really overweight at the moment. And I was wondering if i was doing this routine

Exercise: (5days a week about)
Treadmil (20 minutes)
Cross Trainer (20 minutes).

Plus walking and using kinnect ‘Your Shape’ now and again 😉 and also eating healthy (all the time not just 5days).
Anyway do you think it would be possible to lose 2/3 stone? and how long do you think it would take?
i’m between 5ft7 – 5ft9

in pounds thats about – (28/42 pounds)

– Asked here since there is usually more answers than diet&fitness!

The Expert answers:

Of course. If you exercise and eat healthy, you will definitely lose weight and see results.
Sorry, but its hard to say how long it will take because you haven’t given your exact weight or height, but if your persistent with it then you could see results quickly. It depends if you are very overweight, or just a bit overweight. When you are overweight you tend to lose weight more quickly.
So basically, if you eat less calories than you burn, you will lose weight.
Don’t weigh yourself everyday. Keep being persistent with it, and weigh yourself every 2 weeks or so, because then the weight loss will seem much better and it will keep you going.

Good luck. 🙂

Michael asks…

Fitness Routine for a morbidly obese woman?!!!!!!?

I’ve looked up and down on the internet and couldn’t find anything.

I’m considered a morbidly obese woman, age 18 turning 19, and desire to burn fat and build muscle. Whenever I stand up for about five minutes my back lower back starts to hurt. I’ve seen workouts that I KNOW I COULDN’T do, without pain shooting through my body.

I want an exercises routine, that I can do everyday. I have an elliptical and I’ll be using it. I will be buying some resistant bands for substituting weights.

I am open to doing up to 10 mins on the elliptical each day, and maybe over time I will gradually work up to 20-30 minutes, if necessary. But for me right now, if I stand up too long, my back gets very painful. Some exercises that will strengthen my lower back would be appreciated. But I don’t know anybody that can carry over 300 pounds on their back, sadly I have to everyday. I desire to make a change, so please help.

Please give me a fitness routine, I can do everyday, that will burn fat off my body. (Circuit training is what I’m looking for)

Please help me out, to live a better life.

Thankx =)
As many answers will be appreciated! =)

The Expert answers:

You dont need a routine . You need discipline .
First stop eating everything white- sugar, breads , pastas,rice
stop with everything sweet and everything oily .
Eat only salads – a lot of cucumber ( without any dressing )
have nuts and fresh fruits .
Green vegetables will keep u full throughout th day .
Have yogurts , skim milk ,and shakes ( fat free) .
And run everyday for 20 mins . Slowly increase yr pace .
U will surely see th difference in a month!
Now get off th comp and get to work !
All th best !

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Your Questions About Fitness

Nancy asks…

Does Seventeen still sell the Seventeen Fitness Magazine?

I recently found out like 2 months ago that Nina Dobrev!
Is on the cover and apparently that magazine shows you excersies,
healthy foods, and all that stuff, do they still sell it in walmart, target,
or publix, etc. I’m in FL, incase it matters where you are.

The Expert answers:

Seventeen Fitness seems to be a special magazine & at the Target where I’m a vendor currently on sale. Think it may go off sale soon. Not too sure. Can’t remember all of the dates.

John asks…

Who is the gorgeous woman on the cover of the March 2010 Fitness Magazine?

I think it’s a Ukranian name but I forget it.

The Expert answers:

The question is, who is that gorgeous woman in my bathroom, shaving her beard?

Linda asks…

A good fitness journal or magazine that is hiring a writer?

I’m thinking about becoming a freelance writer. I know a lot about fitness and I was wondering if there was some online journal or magazine that would hire a freelance writer after some sample essays?

The Expert answers:

The mantra to succeed in the freelance world is marketing your skills.

1. First, create a portfolio of articles in your areas of expertise and interest.

2. Use Google and other search engines to find e-mail IDs of online magazines and the online versions of print journals.

3. Next, go to your local library and get the e-mail IDs of local journals and newspapers.

4. Send e-mail to the editors of newspapers / magazines, expressing interest that you want to contribute articles to their publications. Attach to the e-mail one or more of your best writing samples. If the editors like your writing, they would contact you.

Two of the useful resources on freelance work are:

1. Nine Tips to Find Freelance Work
http://tinyurl.com/how-to-find-freelance-work

2. Six Genuine Home-based Freelance Work Explored
http://tinyurl.com/genuine-home-based-jobs

Best wishes!

Steven asks…

How much profit will I earn in Fashion/Fitness Magazine?

Hey there Everyone! I am a Sophomore in College and I would like to publish a magazine about fitness and fashion for women from 18-50 years old. But before I start, I would like to know how much profit will I get out of it? I am not thinking of a Elle or Vogue type of big magazines, but a smaller one that targets only one state. So Please advice on whether it is profitable business or not!

The Expert answers:

1000000000 dollars

Carol asks…

Best fitness magazine for women?

I have looked into Fitness, Shape and Self and from their websites it seems I would like all 3. I just wanted a few opinions on subscribers…which magazine is the best in your opinion?

Thanks so much!
Any other magazine options are welcome too.
Also, I’m ultimately looking for a magazine that mostly talks about fitness…running strength training etc. If possible less stuff about dieting and beauty! Thanks!

The Expert answers:

One of my friend is regular reader of this magazine name “The Choice Guide” it’s about health & well-being and many more things checkout this like to download and subscribed: http://www.choicehealthmag.com/choice_health_guide.php

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Your Questions About Fitness

Lizzie asks…

Physical Therapy Help?

I will attend Coker College next year and i will recieve my BA. They do not have a physical therapy major, so what could i major in?

Here is a list
Biology….Chemistry…..Psychology…..Computer Science….Recreational Therapy….Exercise Science….Sports/Fitness Administration….Sociology

I also plan to go to tech to get an associates degree in physical therapy assistance…….is this enough to become a physical therapistS?

The Expert answers:

There is absolutely no need to be a PTA first. This will only slow down the time it will take you to be a PT. It does not matter what you get your BS in as long as you get your prereqs done. These generally included bio, gen chem, gen physics, anatomy, physiology, psy and math. Many people do get an exercise science degree as it often meets the pre reqs.

Http://www.apta.org/AM/Template.cfm?Section=Home&CONTENTID=43269&TEMPLATE=/CM/ContentDisplay.cfm

http://www.apta.org/AM/Template.cfm?Section=Career_as_PT_PTA&Template=/TaggedPage/TaggedPageDisplay.cfm&TPLID=242&ContentID=31095

Donald asks…

I have noticed that a lot of you have questions about health and fitness.?

Helping people acheive their goals is one of my top priorities. I have developed a website that will help all of you reach your goals. I am a professional certified personal trainer with a Degree in Exercise Science. If you guys want advice that is correct, please check out my site and let me know what you think! I will tailor every workout program based on your specific needs. Check it out and if you dont like it, then thats ok. I just want to help each and every one of you! Thanks. Here is the weblink:
http://bodyfit-inc.efitnesstracker.com/
godre, I know that im not the only one that gives great advice. I am just trying to see if people would be interested in a service like this. You didnt have to rip into me. I am just a nice guy trying to help people. I answer about 50 questions per day and help people just cause I am nice and not looking for a buck in return. maybe you should check into some anger management

The Expert answers:

I am totally against health and fitness. It ruins my Ben and Jerry’s.

Maria asks…

Can somebody help me find a career that fits my interests?

I’m a junior in HS and I am currently looking at majors that could possibly interest me. I am 100% sure that I want to work with Sports in some way. If asked what my passion in life was, I would respond, Sports! I’m one of those people that can play almost any sport but never really focused on one good enough to excel. I can see myself working both on the business side of sports, as well as the health care side. I’ve considered Sports Medicine, Kinesiology, Exercise Science, Sports/Fitness Administration, Sports Management. What are some careers that these majors could possibly lead to? I’d like to make a decent salary as well. Its definitely what I love, and making a good salary wouldn’t hurt! 😛 If anybody has majored in any of the above majors, could you share a little about them with me? I’m so indecisive at the moment and need a better understand to truly make the correct choice.

The Expert answers:

You can do coaching and sports medicine if you put a band aid on the San Francisco 49Er’s tell them i said hi. Lol

Robert asks…

What education/degrees do I need to become a fitness director?

I am extremely interested in becoming a fitness director and am currently in school, but it’s hard for me to figure out what I should get my degree in since the standards to become a fitness director are so vague and vary from company to company. I know you need experience first, such as being a personal trainer or group exercise leader, but I was wondering what education would be best for me to be a candidate to “move up” into the position of fitness director. I was thinking about majoring in exercise science with a minor in business and then putting off grad school until I found a job at a facility I like and seeing what their requirements are to become a fitness director; I just don’t want to take all this school and have it be for nothing. Does this sound like an effective plan? Does anyone have another suggestions of what I might do? Thank you so much in advance; I know that this was lengthy haha 🙂

The Expert answers:

It sounds like you already have a good plan. Majoring in Exercise Science or Athletic Training and earning your Bachelor’s degree should be sufficient qualifications for your intended career path. I would just make sure that your program is accredited with the proper agency to ensure that you are able to sit for the national certification examination administered by the National Athletic Trainers’ Association Board of Certification (BOC).Good luck!

Michael asks…

What do people look for in personal trainers?

My husband and I are both in school for Fitness Training. It’s an excellent school and it’s a formal education learning such things as fitness testing, strength and conditioning, functional training, special populations, nutrition and weight management and exercise science foundations. This is no quick study certification process and I’d like to know exactly what people feel they need most in a trainer and/or some personal experiences anyone has had, good and bad for us to learn from.
Any insight?

The Expert answers:

You should be looking for someone that looks the way you want to look. They know how they got there and can most likely get you there too.

You should be looking for someone that is nice, happy, will give you their number to call whenever you need advice. YOu should find someone that is in it for the people, not the money.

Http://www.myspace.com/thebestjoshhartevermade

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