1. What’s the safest way for most seniors to check if their walking pace is moderate?

A) Count steps per minute only. B) Use the “Talk Test” — able to talk but not sing. C) Walk until completely breathless.

✅ Correct Answer: B — The “Talk Test” is a safe, simple way to gauge moderate intensity.

2. How many minutes of moderate-intensity aerobic activity are generally recommended each week for older adults?

A) 30 minutes total. B) 150 minutes spread throughout the week. C) 300 minutes every week.

✅ Correct Answer: B — About 150 minutes per week, such as 30 minutes, 5 days a week.

3. Which activity helps most with fall prevention?

A) Balance exercises like standing on one leg. B) Only lifting weights. C) Watching TV while standing up.

✅ Correct Answer: A — Balance drills reduce fall risk and improve coordination.

4. What’s a safe lower-body strength exercise for seniors at home?

A) Jump squats. B) Chair sit-to-stand. C) Single-leg pistol squats.

✅ Correct Answer: B — Sit-to-stand builds leg strength in a safe, functional way.

5. When stretching, what’s the safest method for seniors?

A) Bounce the muscles quickly. B) Hold each stretch gently for 20–30 seconds. C) Stretch as hard as possible.

✅ Correct Answer: B — Gentle, static stretches after warming up are safest.

6. Which sign means you should stop exercising and call a doctor?

A) Light sweating. B) Mild muscle soreness. C) Chest pain, dizziness, or sudden shortness of breath.

✅ Correct Answer: C — These are red-flag symptoms requiring immediate attention.

7. Which best describes proper hydration for seniors when active?

A) Only drink when very thirsty. B) Small, regular sips before, during, and after exercise. C) Avoid water during workouts.

✅ Correct Answer: B — Thirst cues weaken with age, so regular sips are best.

8. How often should older adults perform strength training?

A) Every day, heavy weights. B) Two or more days per week. C) Never — only cardio matters.

✅ Correct Answer: B — At least 2 non-consecutive days weekly is recommended.

9. Which everyday test helps check leg strength and independence?

A) Standing up from a chair 5 times without hands. B) How long you can hold your breath. C) Balancing your phone while walking.

✅ Correct Answer: A — The “5-Times Sit-to-Stand” test is widely used in senior fitness.

10. What is normal after starting a new workout program?

A) Severe joint pain that worsens over time. B) General muscle soreness lasting 1–3 days. C) Chest tightness during rest.

✅ Correct Answer: B — Delayed Onset Muscle Soreness (DOMS) is common, but sharp or severe pain is not.

Senior Fitness Quiz