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Get Awesome Arms

Want sleek, show-off arms? See if you know what it takes to get rid of upper-arm jiggle without bulking up.

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Get Awesome Arms
Get Awesome Arms
Question 1 of 20 Correct

Which of the following is the best way to get lean and toned arms?

Correct! Sorry, that’s incorrect.

The correct answer is: All of the above. A lean and toned appearance is the result of a lower body fat percentage combined with a little muscular definition. To tone your arms, you'll need to focus on nutrition, resistance training and cardio to help you burn calories.

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Question 2 of 20 Correct

Which of the following bad habits could affect your arm strength?

Correct! Sorry, that’s incorrect.

The correct answer is: All of the above. In addition to exercising, it's important to eat healthy foods, not smoke and, if you're a woman, limit alcohol to no more than one drink a day; two if you're a man.

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Question 3 of 20 Correct

Which aspect of resistance training is most important for big arms?

Correct! Sorry, that’s incorrect.

The correct answer is: All of the above. Research shows that all these variables combine to enhance muscle size. Shoot for 3 to 5 sets of 6-12 repetitions at a relatively high intensity (75 percent to 85 percent of your maximum) for each exercise and allow only up to 1 minute of rest between sets.

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Question 4 of 20 Correct

True or false: Your genetics determine your muscle shape and size.

Correct! Sorry, that’s incorrect.

The correct answer is: This is true. Genetics determine potential shape and size of muscles.

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Question 5 of 20 Correct

True or false: Upper-arm flab can be inherited.

Correct! Sorry, that’s incorrect.

The correct answer is: This is true. Unfortunately, some people are simply prone to storing fat in certain areas, including the upper arms.

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Question 6 of 20 Correct

True or false: Exercise alone can get rid of upper-arm flab.

Correct! Sorry, that’s incorrect.

The correct answer is: This is false. First, you must consume fewer calories than you burn on a regular basis. Next, a good strategy is to work your entire body with resistance training to build new lean muscle to help speed your metabolism.

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Question 7 of 20 Correct

How many pounds should weights be for beginner biceps-curl exercises?

Correct! Sorry, that’s incorrect.

The correct answer is: To do a beginner biceps curl, grab a set of dumbbells -- they should weigh less than 5 pounds. Soften your knees and keep your chest tall. Hold the weights along your side and do a slow bend at your elbows bringing weights up toward your chest. Return to start and repeat.

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Question 8 of 20 Correct

What can happen if your weights are too heavy when you're doing biceps curl?

Correct! Sorry, that’s incorrect.

The correct answer is: Using too much weight for biceps curl can strain your upper back. To further prevent injury, keep your upper arms stationary and next to your sides without pressing too much against your body. If you have balance problems, sit in a chair while performing this exercise.

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Question 9 of 20 Correct

True or false: Lifting weights can make women bulk up.

Correct! Sorry, that’s incorrect.

The correct answer is: This is false. Women don’t have as much testosterone as men, which is what promotes bulking up of muscle from exercise. If a woman is eating a high-protein diet combined with heavy, high-volume weightlifting (and possibly steroids), she will bulk up.

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Question 10 of 20 Correct

True or false: When you are completing any sort of dumbbell exercise, you are automatically strengthening your forearms, wrists and hands.

Correct! Sorry, that’s incorrect.

The correct answer is: This is true. This form of strength often is incorporated into everyday exercises. Another simple way to strengthen those areas is to use a tension ball and squeeze it periodically while watching TV.

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Question 11 of 20 Correct

What else can you use if you don't have dumbbells at home?

Correct! Sorry, that’s incorrect.

The correct answer is: Grab a couple of unopened soup cans to do simple exercises to boost your arm muscles, like standing curls, shoulder press and overhead triceps extensions.

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Question 12 of 20 Correct

What triceps exercise can be done with just your body weight?

Correct! Sorry, that’s incorrect.

The correct answer is: "The dip" involves sitting on a bench, step or other stable surface, placing your hands shoulder-width apart at the edge of the seat and slowly lowering your body down and lifting back up.

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Question 13 of 20 Correct

How can you firm up your core as you work your arm muscles?

Correct! Sorry, that’s incorrect.

The correct answer is: Sit up straight on the stability ball and keep your abdominals drawn in to engage your core muscles while you focus on your arms.

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Question 14 of 20 Correct

What exercises target the shoulder region?

Correct! Sorry, that’s incorrect.

The correct answer is: Adding rows or pull downs can help develop the muscles of the upper and mid back, which can help the appearance of the shoulder region.

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Question 15 of 20 Correct

How often should you do strength training to get toned arms?

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The correct answer is: Do arm strength exercises at least twice per week, on nonconsecutive days.

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Question 16 of 20 Correct

How many repetitions should you do if you are working on muscle endurance?

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The correct answer is: To build muscular endurance, you'll need 12 to 25 repetitions of each exercise.

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Question 17 of 20 Correct

How many repetitions should you do if you are working on muscle strength?

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The correct answer is: Muscle strength does not require a lot of reps. Typically one to 12 would be best at an intensity of 70 to 100 percent.

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Question 18 of 20 Correct

How can you avoid an exercise-related arm injury?

Correct! Sorry, that’s incorrect.

The correct answer is: All of the above. Stretching will help muscles warm up and keep them from shortening and cramping. Further, using the correct movements and positions as well as the right equipment will ensure that you do not strain your muscles.

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Question 19 of 20 Correct

What should you do if you get arm muscle cramps?

Correct! Sorry, that’s incorrect.

The correct answer is: All of the above. Gently stretching, rubbing and moving your arms can help work out a cramp. Since muscle cramps can be brought on by exercise, heat or dehydration, drink some extra water.

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Question 20 of 20 Correct

True or false: Using the arm bars on the elliptical machine means you should increase the speed and level.

Correct! Sorry, that’s incorrect.

The correct answer is: This is true. If you are just holding on to the elliptical machine bars and letting your arms go for a ride, then it is best not to use the arm bars at all. If you are using the arm bars, increase the workload (speed, level, watts) to make the arms do more work.

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