Weight Loss Weight Loss Exercise 1 — Questions and Answers
Question 1: Which type of exercise is most effective for burning calories during a session and improving cardiovascular fitness?
- Static stretching
- Aerobic/cardio exercise (Correct answer)
- Isometric holds
- Foam rolling
Correct answer: Aerobic/cardio exercise
Aerobic exercise (e.g., running, cycling, swimming) elevates heart rate and burns significant calories during the activity while improving cardiorespiratory endurance.
Question 2: What does EPOC stand for and why is it relevant to weight loss from exercise?
- Exercise Performance Output Capacity
- Excess Post-exercise Oxygen Consumption (Correct answer)
- Energy Production Output Calculation
- Elevated Post-Oxidation Cycle
Correct answer: Excess Post-exercise Oxygen Consumption
EPOC (Excess Post-exercise Oxygen Consumption) refers to elevated calorie burning after intense exercise as the body returns to baseline, boosting total daily caloric expenditure.
Question 3: According to US physical activity guidelines, how many minutes of moderate-intensity aerobic activity per week is recommended for weight management?
- 75 minutes
- 150 minutes (Correct answer)
- 300 minutes
- 500 minutes
Correct answer: 150 minutes
The US Department of Health recommends at least 150 minutes of moderate-intensity aerobic activity per week for health benefits and weight management.
Question 4: Which type of training alternates between high-intensity bursts and rest periods and is known for efficient calorie burning?
- Steady-state cardio
- High-Intensity Interval Training (HIIT) (Correct answer)
- Low-intensity resistance training
- Passive stretching
Correct answer: High-Intensity Interval Training (HIIT)
HIIT maximizes calorie burn in shorter sessions and produces significant EPOC, making it highly time-efficient for weight loss.
Question 5: Why is resistance/strength training important in a weight loss program beyond burning calories?
- It eliminates the need for cardio
- It preserves and builds muscle mass, raising resting metabolic rate (Correct answer)
- It directly burns more fat than cardio
- It is the only exercise that affects hormones
Correct answer: It preserves and builds muscle mass, raising resting metabolic rate
Resistance training preserves lean muscle during a caloric deficit, which keeps resting metabolic rate elevated and prevents the metabolism from slowing down.
Question 6: What is non-exercise activity thermogenesis (NEAT) and how does it impact daily calorie expenditure?
- Calories burned sleeping
- Calories burned through everyday movement outside formal exercise (Correct answer)
- The thermic effect of food
- Basal metabolic rate
Correct answer: Calories burned through everyday movement outside formal exercise
NEAT includes all movement outside planned exercise (walking, fidgeting, standing) and can account for 200–1,000+ extra calories burned per day.
Weight Loss Weight Loss Exercise 1
Which type of exercise is most effective for burning calories during a session and improving cardiovascular fitness?